Awuzizwa uphansi ngezinye izikhathi? Ingabe uyathukuthela ngezinto ezincane? Ingabe uzizwa ucasukile futhi ukhathazekile? Ngezinye izikhathi asicabangi ngisho ngakho, kodwa ukudla esikudlayo nsuku zonke kungathinta lezi zinto. Ochwepheshe bezokudla bathi ukudla esikudlayo kungadala noma kubhubhise injabulo yethu nokuthula kwengqondo esikhathini esifushane neside.
Kalula nje, ukugcina amazinga ethu kashukela egazini ezinzile ngokudla esikudlayo nsuku zonke, nokugcina uhlelo lwethu lokugaya ukudla, okungukuthi, uhlelo lwethu lokugaya ukudla (GI), luphilile, kubaluleke kakhulu enjabulweni yethu yengqondo kanye namandla omzimba. Cabanga nje, uma udla ushukela omningi, ufulawa ocolisisiwe, njll., amazinga akho kashukela egazini akhuphuka ngokuzumayo bese ehla futhi. Kufana nokugibela i-roller-coaster. Uma lokhu kwenzeka, kuvamile ukuzizwa ungakhululekile, uthukuthele, futhi ukhathele. Ngokufanayo, uma ungadli kahle ngenxa 'yokudla okuthandwayo' okwenziwa abanye abantu, ulambile, noma uma ungaphuzi i-fiber namanzi anele futhi uqunjelwa, uhlelo lwakho lokugaya ukudla luyaphazamiseka. Lokhu kuthinta ngqo isimo sethu sengqondo.
Uma sisebenzisa indlela yokudla enempilo isonto nesonto, inyanga nenyanga, ngeke nje kuphela sibe sengozini yezifo, kodwa futhi sizojabula kakhulu. Isibonelo, izakhamzimba ezikwezinye ukudla zisiza ekulawuleni amazinga ama-hormone afana ne -serotonin, okusenza sizizwe sijabule. Ezinye izakhamzimba zivimbela ukuvuvukala emzimbeni futhi zisize ukugeleza kwegazi kuzo zonke izitho zomzimba.
Ukudla neziphuzo ezi-6 ezandisa injabulo
Kulungile, ake sibone ukuthi yikuphi ukudla neziphuzo eziletha injabulo enhliziyweni futhi zithuthukise isimo sethu sengqondo.
1. Yidla ukudla okucebile nge-vitamin B12 kanye ne-folic acid (folate)
I-Vitamin B12 kanye ne-folic acid ngamavithamini amabili asiza ukuvimbela izifo zesimiso sethu sezinzwa esiyinhloko, ukuphazamiseka kwemizwelo, kanye nesifo sengqondo esibangelwa ukuguga. Kunokudla okuningi eSri Lanka okungahlanganiswa nalokhu okubili.
- I-folic acid itholakala kakhulu emifinweni eluhlaza kanye namakhambi (isipinashi, i-kale, isipinashi) kanye nemifino (ubhontshisi, ubhontshisi, ubhontshisi oluhlaza, ubhontshisi).
- I-Vitamin B12 itholakala kakhulu enyameni, enhlanzini, enkukhu, kanye nokudla kobisi.
Cabanga ukuthi kungaba kuhle kanjani ukwengeza isipinashi esitsheni se-lentil bese usidla nenhlanzi nelayisi. Noma, i-chicken curry enama-chickpeas. Ngezinto ezilula ezifana nalezi, singathola zombili lezi zakhamzimba ezibalulekile.
2. Qiniseka ukuthi ufaka izithelo nemifino ekudleni kwakho.
Izithelo nemifino kuyizinto zokudla eziphezulu ezigcwele amavithamini abalulekile, amaminerali, kanye nama-antioxidants. Ucwaningo luthole ukuthi abantu abadla okungenani izitsha ezimbili zezithelo nemifino ngosuku banamathuba angu-11% okuba nesifo senhliziyo kunalabo abangadli. Ngakho-ke, ungakhohlwa ukufaka izinhlobo ezahlukene zezithelo nemifino ekudleni kwakho nsuku zonke.
3. Yidla ukudla okucebile nge-selenium nsuku zonke
I-Selenium iyiminerali ebalulekile esebenza njenge-antioxidant emzimbeni wethu. Ucwaningo luthole ukuthi ukucindezeleka kwe-oxidative ebuchosheni kungase kuhlotshaniswe nokucindezeleka okuncane kuya kokuphakathi kubantu abadala. I-Selenium ingasiza ekunciphiseni lesi simo.
Umuntu omdala udinga cishe ama-microgram angu-55 e-selenium ngosuku. Ake sibone ukuthi yikuphi ukudla esingakuthola kukho lokhu.
| Uhlobo lokudla | Izibonelo |
|---|---|
| Okusanhlamvu Okuphelele | Ama-oats, ilayisi elinsundu (irayisi elinsundu eline-bran), i-buckwheat, isinkwa sikakolweni ophelele |
| Ukudla kwasolwandle | Ama-oyster, izinkalankala, ama-clams, izinhlanzi ze-tuna (i-kelavallo) |
| Amantongomane kanye ne-Legumes | Amantongomane aseBrazil, ama-cashew, ama-lentile, ama-chickpeas |
| Inyama Engenamafutha | Inkukhu engenasikhumba, inyama yenkomo |
4. Yidla izinhlanzi izinsuku ezimbalwa ngesonto.
Izifundo eziningana zakamuva zibonise ukuthi abantu abadla njalo izinhlanzi ezinamafutha ezicebile ngama-omega-3 fatty acid banengozi ephansi yokuthola izimpawu zokucindezeleka. Ama-omega-3 asebenza kahle kakhulu ekwelapheni izimo ezifana nokucindezeleka kwangemva kokubeletha.
Izinhlanzi ezicebile nge-omega-3 ama-sardine, i-herring, i-mackerel, i-tuna, kanye ne-salmon.
5. Thola i-vitamin D nsuku zonke
Ukuchayeka kancane elangeni kukwenza uzizwe ujabule futhi uqabulekile, akunjalo? Kunesizathu salokho. Ukukhanya kwelanga kusiza isikhumba sethu ukuthi sikhiqize i-vitamin D. Ucwaningo luye lwabonisa ukuthi kukhona ukuxhumana phakathi kwamazinga aphansi e-vitamin D kanye nezinkinga zemizwa ezifana ne -Seasonal Affective Disorder kanye ne- Major Depression Disorder .
Kuncane kakhulu ukudla okuqukethe i-vitamin D ngokwemvelo. Ngakho-ke, indlela engcono kakhulu ukuthola imizuzu eyi-15-20 yokuchayeka elangeni ekuseni , udle ukudla okuqukethe i-vitamin D, futhi uma kudingeka, thatha isithasiselo se-vitamin D njengoba kunqunywe udokotela wakho. Singathola i-vitamin D ezinhlanzini ezinamafutha njenge-salmon ne-tuna, izikhupha zamaqanda, kanye nobisi oluqiniswe yi-vitamin D, i-yogurt, kanye nokusanhlamvu.
6. Nambitha ucezu lwetshokolethi emnyama.
Yebo, ukuzwile lokho kahle. Ukudla inani elincane likashokoledi omnyama kukhuthaza ukukhiqizwa kwamakhemikhali 'azizwa kahle' abizwa ngokuthi ama-endorphin ebuchosheni bethu. Akukhona lokho kuphela, ushokoledi omnyama nawo ulungele inhliziyo. Kusiza futhi ukuvimbela amafutha ukuthi angaqongelelani emithanjeni yegazi. Kodwa khumbula, akuyona ishokoledi yobisi enoshukela omningi, kodwa ushokoledi omnyama onephesenti eliphezulu likakhokho ofanele lokhu.
Ukudla neziphuzo ezikwenza uzizwe ujabule
Njengoba nje kukhona ukudla okusenza sijabule, kukhona nokudla okusenza singajabuli futhi kuphazamise imizwa yethu. Ake sibone ukuthi kuyini nokuthi singakuqaphela kanjani.
| Umkhuba omubi | Umthelela kanye nesisombululo |
|---|---|
| Ukudla okunamafutha amaningi agcwele | Ngaphezu kwesifo senhliziyo, ukudla okunamafutha amaningi agcwele, njengokudla okuthosiwe, ukudla okusheshayo, kanye nenyama ecutshunguliwe, kungase kuhlotshaniswe nokucindezeleka. Ukunciphisa lokhu kungasiza ekuthuthukiseni isimo sengqondo. |
| Utshwala | Utshwala buyadambisa ukucindezeleka. Nakuba bungaletha injabulo yesikhashana ngamanani amancane, buthinta amangqamuzana ezinzwa, bushintsha ngokushesha isimo sengqondo, futhi ekugcineni buholele ekucindezelekeni. Kubalulekile ukunciphisa noma ukuyeka ngokuphelele ukuphuza utshwala. |
| Ukweqisa i-caffeine | I-caffeine iyisikhuthazi. Nakuba itiye nekhofi kungasinika amandla, okuningi kakhulu kungasenza sizizwe sithukuthela futhi sicasukile. I-caffeine, ikakhulukazi kusihlwa, ingaphazamisa ubuthongo bakho. Ukungalali nakho kuyimbangela enkulu yokucasuka nokukhathala ngosuku olulandelayo. Uma uzwela i-caffeine, zama ukunciphisa inani lezinkomishi zetiye/ikhofi oziphuzayo ngosuku. |
Okokugcina, khumbula, lokho esikudlayo kuthinta ngqo imizimba yethu nezingqondo zethu. Ukudla okunempilo nokulinganiselayo kuyisihluthulelo esihle kakhulu somzimba onempilo nengqondo ejabule. Uma unezinguquko zesikhathi eside esimweni sakho sengqondo, noma uma unezimpawu zokucindezeleka, qiniseka ukuthi ubona udokotela wakho ukuze akunike iseluleko .
Umlayezo Wokuya Nawe Ekhaya
- Kukhona ukuxhumana okuqondile phakathi kwemizwa yakho nokudla okudlayo.
- Ukugcina amazinga kashukela egazini lakho ezinzile kubaluleke kakhulu ukuze ujabule. Nciphisa ukudla okunoshukela omningi kanye nofulawa ocoliwe.
- Faka ukudla okucebile nge-vitamin B12, i-folic acid, i-selenium, nama-omega-3 fatty acid (imifino eluhlaza, amantongomane, inhlanzi, inyama) ekudleni kwakho njalo.
- Thola i-vitamin D ekuchayekeni elangeni nsuku zonke ekuseni.
- Ukudla okuthosiwe, okunamafutha, utshwala, kanye nokudla i-caffeine ngokweqile kungathinta kabi isimo sakho sengqondo.
- Uma unenkinga ngempilo yakho yengqondo, ungalokothi uyishaye indiva. Funa iseluleko kuchwepheshe wezokwelapha oqeqeshiwe .
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