Sonke sinezikhathi ekuphileni kwethu lapho sizizwa sengathi sisenkingeni, akunjalo? Ngezinsuku ezinjalo, sithukuthela ngisho nangento encane kakhulu, sizizwa sidabukile, futhi asifuni ukwenza lutho. Mhlawumbe kungenxa yokuthi ulambile, noma mhlawumbe umzimba wakho awunazo izakhamzimba. Kodwa bewazi ukuthi okunye kokudla esikudlayo kunekhono elimangalisayo lokuthuthukisa isimo sethu sengqondo?
Isayensi isafunda okuningi ngokuthi ukudla kuthinta kanjani imizwa yethu. Kodwa lokho esikufundile kuze kube manje kusinikeze izinkomba ezinhle. Kalula nje, izinguquko ekudleni esikudlayo zithinta isakhiwo, i-chemistry, kanye nokusebenza ngokomzimba kobuchopho bethu. Lokhu kuthinta ukuziphatha kwethu kanye nemizwa yethu. Ngakho ake sibheke ukuthi ukudla kungasisiza kanjani silondoloze isimo esijabulisayo.
Ukudla kungakusiza wandise injabulo yakho
Zama ukufaka iziphakamiso eziningi ngangokunokwenzeka empilweni yakho. Lokhu kuzoletha izinzuzo ezinkulu hhayi nje kuphela esimweni sakho sengqondo, kodwa nasempilweni yakho iyonke.
1. Ingabe kufanele sijwayele ukudla izinhlanzi?
Faka ama-omega-3 fatty acids amaningi ekudleni kwakho. Lawa atholakala ezinhlanzini nakwezinye izitshalo. Abacwaningi bathole ukuthi lawa ma-omega-3 ayisivikelo semizwa futhi adlala indima enkulu enhlalakahleni yengqondo.
Cabanga ngalokhu: Ucwaningo lwamuva nje luthole ukuthi ukudla izinhlanzi kuhlobene nempilo yengqondo engcono. Luphinde lwathola ukuthi uma ubisi lwebele lomama abasha luqukethe amazinga aphansi e-DHA (i-omega-3 etholakala ezinhlanzini), basengozini enkulu yokuthola ukucindezeleka kwangemva kokubeletha.
Uma ungathandi ukudla izinhlanzi, ungaphendukela ekudleni kwezitshalo okucebile ngama-omega-3. Imbewu yeflakisi egayiwe iwumthombo omuhle kakhulu. Ukwengeza cishe isipuni sembewu yeflakisi egayiwe ekudleni kwakho ngosuku kuphephile kubantu abaningi. Kodwa-ke, uma ukhulelwe, uncelisa, noma unezinye izinkinga zempilo, hlola nodokotela wakho ngaphambi kokuyisebenzisa. Ngaphezu kwalokho, uwoyela we-canola, i-purslane, i-cauliflower, ubhontshisi obomvu, kanye ne-broccoli nakho kuqukethe ama-omega-3.
2. Ukudla kwasekuseni okunempilo kuyinto ebalulekile!
Ungalokothi weqe ukudla kwasekuseni. Yidla ukudla kwasekuseni okunempilo nsuku zonke okuqukethe ama-carbohydrate aphelele, kanye ne -fiber , izakhamzimba, iphrotheni encane, namafutha amahle. Ucwaningo lubonisa ukuthi ukudla kwasekuseni nsuku zonke akugcini nje ngokuthuthukisa isimo sengqondo, kodwa futhi kuthuthukisa inkumbulo, kukunika amandla engeziwe usuku lonke, futhi kukwenza uzizwe uzolile.
3. Engeza ukudla okucebile nge-selenium
I-SeleniumI-Selenium iyiminerali enhle kakhulu ebuchosheni bethu. Izifundo eziningana zibike ukuxhumana phakathi kwamazinga aphansi e-selenium emzimbeni kanye nesimo sengqondo esibi. Nakuba isizathu esiqondile salokhu singacacile, abacwaningi bathole izinkomba ezithile. Uma umzimba wethu untula i-selenium, ubuchopho buzama ukugcina i-selenium eningi ngangokunokwenzeka. Ngakho-ke, ososayensi bakholelwa ukuthi i-selenium idlala indima ebalulekile ekusebenzeni kobuchopho.
| Izakhamzimba | Ukudla Okucebile Kukho |
|---|---|
| I-Omega-3 | Inhlanzi enamafutha (i-salmon, i-tuna, ama-sardine), imbewu yefilakisi, imbewu ye-chia, ama-walnuts. |
| I-Selenium | Amantongomane aseBrazil, ama-alimondi, i-tuna, i-salmon, inkalankala, inkukhu, imbewu yelanga, ilayisi elinsundu, amaqanda, i-tofu. |
| I-Folic Acid | Isipinashi, amalentili, imifino enamaqabunga aluhlaza, i-broccoli, ubhontshisi, amawolintshi, i-papaya, i-beetroot. |
4. Uma ukhuluphele kancane, yehlisa isisindo kancane kancane.
Uma ukhuluphele ngokweqile, ucwaningo oluthile lubonisa ukuthi ukwehlisa isisindo kancane kancane kodwa kancane kancane kungasiza ekuthuthukiseni imizwa yakho. Kodwa ukudla ukudla okunezinongo akuyona impendulo. Ukunciphisa ama-calories nama-carbohydrate kungazelelwe kungaholela ekucasukeni. Yingakho kubalulekile ukwehlisa isisindo kancane kancane, kanye nokudla okunempilo nokuzivocavoca umzimba.
Ungayandisa kanjani 'i-neurotransmitter yethu ejabulisayo', i-serotonin?
I -Serotonin iyi-neurotransmitter ebuchosheni bethu.. Ngithanda ukubiza lokhu ngokuthi ikhemikhali "yokuzizwa kahle". Kalula nje, ithumela imiyalezo "yenjabulo" ebuchosheni bethu. Lapho izinga le-serotonin egazini lethu liphezulu, kulapho isimo sethu sengqondo siba ngcono khona. Ngokufanayo, lapho amazinga e-serotonin ephansi, isimo sengqondo singacindezeleka futhi imizwa yolaka inganda.
Izakhi eziningana ekudleni esikudlayo zingathinta amazinga e-serotonin.
- I-Tryptophan: Lena yi-amino acid . Uma i-tryptophan ingena ebuchosheni kakhulu, kukhiqizwa i-serotonin eningi ebuchosheni. Nakuba i-tryptophan itholakala kukho konke ukudla okucebile ngamaprotheni, ukudla okuningi kwalokhu kudla kungayivimbela ekufinyeleleni ebuchosheni. Lokhu kungenxa yokuthi inenkinga yokuncintisana namanye ama-amino acid ukuze iwele isithiyo segazi/ubuchopho. Okumangazayo ukuthi ukudla ukudla okuqukethe ama-carbohydrate kwandisa amathuba okuthi i-tryptophan ingene ebuchosheni.
- Ama-carbohydrate: Ubudlelwano phakathi kwama-carbohydrate ne-serotonin buyinkemba esika nhlangothi zombili. Sidinga ama-carbohydrate, ikakhulukazi okusanhlamvu okuphelele, ubhontshisi, izithelo, nemifino, okucebile nge-fiber nezinye izakhamzimba. Kodwa abanye abantu, ikakhulukazi abesifazane, baphendukela ekudleni okulula okunama-carbohydrate amaningi uma befuna ukuzizwa kahle. Lokhu empeleni kungaholela ekukhuleni kwesisindo.
- I-Folic acid (i-Folic acid / i-Folate): Uma singayitholi i-folic acid eyanele ekudleni kwethu, amazinga e-serotonin ebuchosheni angancipha. Ezinye izifundo ziphakamisa ukuthi ukuthatha izithasiselo ze-folic acid nokudla ukudla okucebile nge-folic acid (isipinashi, udali, imifino) kungasiza abanye abantu abanokucindezeleka.
- Utshwala: Akudingeki ube uchwepheshe ukuze uqonde ukuthi utshwala abuyona into eqinisa imizwa, akunjalo? Ukuze ugweme ukuzizwa uphansi njalo, kubalulekile ukugwema ukuphuza utshwala ngokweqile . Kukhona nobufakazi besayensi bokuthi kukhona ukuxhumana phakathi kokungasebenzi kahle kwe-serotonin, isimo sengqondo esibi, kanye nokuphuza utshwala ngokweqile.
Into ebaluleke kakhulu: Khumbula, lawa macebiso okudla awusizo oluncane nje. Uma unengcindezi yesikhathi eside noma ukucindezeleka, ungalindeli impumuzo ekudleni kuphela. Kubaluleke kakhulu ukubona udokotela ofanelekayo bese uthola ukwelashwa okufanele. Uma ungaqiniseki ukuthi uzoqala kuphi, cela udokotela womndeni wakho ukuthi akuthumelele i-referral.
Umlayezo Wokuya Nawe Ekhaya
- Faka izinhlanzi ezicebile nge-omega-3 (i-salmon, i-tuna) kanye nokudla kwezitshalo (imbewu yefilakisi) ekudleni kwakho.
- Ungalokothi weqe ukudla kwasekuseni okulinganiselayo.
- Yidla ukudla okuqukethe i-selenium (amaqanda, inkukhu, ilayisi le-bran) njalo.
- Ukuze wandise i-serotonin, 'i-hormone yenjabulo', yidla imifino eluhlaza kanye nemifino ecebile ngama-carbohydrate amahle, amaprotheni, kanye ne-folic acid.
- Gwema ukuphuza utshwala obuningi kakhulu. Kungathinta kabi isimo sakho sengqondo.
- Uma ukucindezeleka noma ukudabuka kwakho kuqhubeka, ungahlupheki wedwa, kodwa funa iseluleko sezokwelapha nakanjani.
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