Sonke siyazithanda izikhathi zemikhosi njengoNyaka Omusha noKhisimusi. Kodwa uma ucabanga ngokuxinana komsebenzi, ukujaha, ukucindezeleka, kanye nokungakwazi ukulawula ukudla kwakho okuhambisana nakho, kungazwakala kungaphezu kwamandla, akunjalo? Awufuni ukuvumela lokhu kucindezeleka kanye nokukhuluphala konakalise ubumnandi bakho bemikhosi. Namuhla, ake sixoxe ngemikhuba yokudla engakusiza uthuthukise isimo sakho sengqondo uma uzizwa ucindezelekile, kanye nokukusiza ulawule isisindo sakho. Lokhu kuzokusiza uzizwe uzolile futhi ukhululekile phakathi nenkathi yemikhosi.
Izinga likashukela egazini likuthinta kanjani injabulo yakho?
Indlela engcono kakhulu yokubhekana nezingcindezi kanye nemithwalo yemfanelo yesikhathi samaholide ukugcina amazinga akho emizwa namandla ezinzile. Ngeke nje uzizwe ulula, kodwa futhi ngeke ube namathuba amaningi okudla ngokweqile.
Kalula nje, uma sikhetha ukudla okumuncwa kalula yimizimba yethu, amazinga ethu kashukela egazini ahlala efana, kunokuba ehle futhi enyuke ngokuzumayo . Lokhu kusiza kakhulu ekulawuleni imizwa yethu. Cabanga nge-fish noma i-chicken curry enerayisi le-bran, noma into efana nesitshulu se-lentil esinesinkwa se-kurakkan, noma isitshulu se-chickpeas noma ubhontshisi oluhlaza. Lawa ama-carbohydrate noma ama-carbohydrate ekhwalithi enhle axutshwe namaprotheni okufanele siwakhethe.
Kodwa uma sidla ukudla okugaywa ngokushesha, njengamakhekhe nama-buns enziwe ngoshukela, ufulawa wesinkwa, amazinga ethu kashukela egazini akhuphuka ngokuzumayo bese ehla ngokuzumayo. Lapho amazinga ethu kashukela egazini ehla, siqala ukuzizwa sicasukile, sikhathazekile, futhi silambile kakhulu . Bese sithatha ucezu lukashokoledi noma uswidi oluza kithi. Lokhu kusenza sibhajwe emjikelezweni wamazinga kashukela egazini aphezulu naphansi futhi.
Ikhemikhali 'Eyenza Uzizwe Ujabule' - Masijabulise Izingqondo Zethu Nge-Serotonin
Ukudla okunamaphrotheni amaningi kungakusiza unciphise isisindo, kodwa ngeke kukwenze ujabule kakhulu. Lokhu kungenxa yokuthi imizimba yethu idinga ikhemikhali ebizwa ngokuthi i-serotonin, esenza sizizwe sijabule.
Kalula nje, i-'Serotonin' "iyikhemikhali ethokozisayo" ebuchosheni bethu.
Izinto zokusetshenziswa ezidingekayo ukuze kwenziwe le 'Serotonin' yi-amino acid 'Tryptophan'. Ama-carbohydrate afana nesithuthi esithwala le 'Tryptophan' siye ebuchosheni. Lapho izinga likashukela egazini lakho lehla, okusho ukuthi lapho inani lama-carbohydrate lehla, inani le-'Tryptophan' eliya ebuchosheni nalo liyancipha. Umphumela? Isimo sakho sengqondo siyehla ngokuzumayo.
Eqinisweni, ucwaningo luye lwathola nokuthi ukulandela ukudla okunama-carbohydrate aphansi kakhulu amasonto amabili nje kwandisa ukukhathala kubantu abadala abakhuluphele futhi kunciphisa ugqozi lwabo lokuzivocavoca.
Ikhemikhali ebizwa ngokuthi 'iSerotonin' nayo ivimbela ukukhuluphala. Lokho kusebenza kanjani? Uma usudle ngokwanele, ithumela isignali ethi "sekwanele" (ukwaneliseka) ebuchosheni, futhi inciphisa nokudla kwakho.
Masilawule ukushintshashintsha kwemizwelo okubangelwa ukucindezeleka.
Ngokuvamile sithi gwema ukudla ama-carbohydrate alula anoshukela. Kodwa uma uzizwa ucindezelekile noma ucasukile emini, udinga ikhambi elisheshayo.
"Uma uzizwa udangele emini, yidla ukudla okulula okuncane okungama-carbohydrate nje," kusho ochwepheshe. Lokhu kungenxa yokuthi ukudla amaprotheni anama-carbohydrate kuphazamisa ukukhiqizwa kwe-serotonin. Ukudla okunamafutha amaningi kubambezela ukugaya ukudla.
Uma uzizwa ucindezelekile, ukudla ushukela olula, ogayeka ngokushesha, noma ama-carbohydrate, empeleni kuyindlela yemvelo yomzimba wakho yokubhekana nalolo kucindezeleka. Kodwa khumbula, ungafaki amaprotheni noma amafutha kukho.
Indlela engcono kakhulu yokuphatha lolu hlobo lokucindezeleka kwasemini ukudla ukudla okulula okuncane kwama-carbohydrate anamafutha amancane, agayeka ngokushesha . Isibonelo, ubhatata obilisiwe, i-popcorn enosawoti, ibhisikidi le-cracker elinamafutha amancane, noma i-cereal enamafutha amancane ene-fiber ephezulu.
Cishe imizuzu engama-20 ngemva kokudla lokhu, ubuchopho bakho buqala ukukhiqiza i-'Serotonin', elawula isifiso sokudla lokho kudla okunoshukela omningi namafutha amaningi. Ngakho-ke, ngezikhathi ezinjalo, yidla ukudla okulula okuncane okufana nalokhu bese uziphazamisa ngokwenza okunye okuthandayo.
Okunye ukudla okubalulekile kanye nemikhuba yokugcina inhliziyo ijabule
Ngaphezu kwama-carbohydrate, ucwaningo lukhombisile ukuthi ezinye izakhamzimba eziningi kanye nemikhuba yezempilo kungasiza ekulondolozeni imizwa yethu, futhi ngezinga elithile, kunciphise ukucindezeleka.
| Isigaba sezakhamzimba | Izinhlobo zokudla esingazithenga |
|---|---|
| Ama-fatty acid e-Omega-3 | Lezi yizinhlobo ezivamile zezinhlanzi (njenge-salmon, i-mackerel, i-tuna, ama-sardine), imbewu yefilakisi, amantongomane afana nama-cashew, kanye nemifino eluhlaza okwesibhakabhaka. |
| I-Vitamin B-12 | Inyama nenhlanzi, ukudla kobisi okunamafutha amancane. |
| I-Selenium | Ukudla kwasolwandle, amantongomane, inyama engenamafutha amaningi, okusanhlamvu okuphelele, ubhontshisi, ukudla kobisi okunamafutha amancane. |
Yidla ukudla okuncane njalo.
Ukudla ukudla okuncane okunempilo usuku lonke kungasiza ukugcina amazinga kashukela egazini lakho ezinzile. Lokhu kungasiza ekuvimbeleni ukushintshashintsha kwemizwelo okubangelwa ukudla. Zama ukudla okuncane noma ukudla okulula njalo emahoreni amathathu kuya kwamane .
Amathiphu engeziwe okulawula ukukhuluphala ngesikhathi samaholide
Ukudla ukudla okunempilo ngesikhathi samaholide ngeke nje kuthuthukise imizwa yakho kodwa futhi kuzokusiza ukuthi ulawule ukukhuluphala. Zama lawa macebiso.
- Ungalokothi weqe ukudla kwasekuseni! Uma weqa ukudla kwasekuseni, akukho lutho oluzosebenza usuku lonke. Ucwaningo lukhombisile ukuthi abantu abadla ukudla kwasekuseni banezimo zengqondo ezingcono kanye namazinga angcono amandla usuku lonke.
- Phuza amanzi amaningi. Uphawu lokuqala lokuphelelwa amanzi emzimbeni ukukhathala. Uma uzizwa ukhathele, phuza ingilazi eyodwa noma ezimbili zamanzi ngaphambi kokuthatha lelo bhokisi lamaswidi ukuze ubone ukuthi usalambile yini.
- Phuza ubisi olunamafutha aphansi. Luqukethe i-amino acid 'Tryptophan' eqinisa ubuchopho kanye nama-carbohydrate emvelo asiza ukuluthutha luyise ebuchosheni. Ubisi luyisiphuzo esihle sokubuyisela amanzi emzimbeni ngaphambi nangemva kokuzivocavoca.
- Gwema utshwala ngesikhathi semikhosi. Nakuba ukuphuza utshwala kungakwenza uzizwe ukhululekile isikhashana, kungaphazamisa ubuthongo bakho, kwandise ukucindezeleka, futhi kwandise ukukhathazeka. Akuyona indlela enhle yokuthuthukisa isimo sakho sengqondo.
- Esikhundleni soshokoledi namabhisikidi anamafutha amaningi, gcina ama-cracker anamafutha amancane, ama-popcorn, nama-cracker ane-saltine etafuleni.
Umlayezo Wokuya Nawe Ekhaya
- Ukugcina amazinga kashukela egazini ezinzile kubaluleke kakhulu ukuze ugcine isimo sakho sengqondo sisesimweni esihle. Ukuze wenze lokhu, khetha ama-carbohydrate okulula ukuwagaya futhi aqukethe okusanhlamvu okuphelele.
- Ama-carbohydrate abalulekile ekukhiqizweni kwekhemikhali ye-happy `Serotonin` ebuchosheni.
- Uma uzizwa unesifiso sokudla ngenxa yokucindezeleka, lawula ukudla ukudla okulula okuncane okunamafutha amancane.
- Faka ukudla okucebile ku-omega-3, i-vitamin B-12, kanye ne-selenium (inhlanzi, amantongomane, imifino, ukudla kobisi) ekudleni kwakho.
- Ukudla isidlo sasekuseni, ukuphuza amanzi amaningi, nokugwema utshwala kubaluleke kakhulu empilweni yakho yengqondo neyomzimba.
- Uma uqhubeka nokuba nezinkinga zemizwa noma ukucindezeleka naphezu kokulandela le miyalelo, qiniseka ukuthi ukhuluma nodokotela wakho ngakho.
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