Ukutya okulwa nexhala

Umxholo

• Ukutya kunye nezondlo ekufuneka zisetyenziswe
• 1. I-Omega-3
• 2. Magnesium
• 3. I-Tryptophan
• 4. B iivithamini
• 5. Vitamin C kunye flavonoids
• 6. Imisonto
• 7. Iiprobiotic
• Ukutya ekufuneka sikuphephe
• Imenyu yokuxhalaba

Ukutya ukunciphisa kunye nokulawula uxinzelelo kufuneka kubandakanya ukutya okunothe ngemagniziyam, omega-3, ifayibha, iprobiotic kunye ne-tryptophan, kwaye kuyathakazelisa ukutya iibhanana kunye netshokholethi emnyama, umzekelo.

Ezi zondlo zinceda ukulawula iintyatyambo zamathumbu kunye nokwandisa imveliso ye-serotonin, ekwabizwa ngokuba yihomoni yolonwabo, ekhuthaza ukuphumla kunye nokunceda ukulwa nexhala.

Ukongeza, kubalulekile ukunciphisa ukusetyenziswa kokutya okuneswekile kunye nomgubo wengqolowa, kuba zinxulunyaniswa notshintsho kwiglucose yegazi nakwimveliso ye-serotonin.

Ixhala yimeko yengqondo apho umntu ekwimeko yokoyika okungathandekiyo, okukhokelela kwinkxalabo enkulu kunokuba kufunwa yimeko leyo.

Le meko inokubangela iimpawu zomzimba nezengqondo, ezinje ngentloko, iintlungu esifubeni, ukungabikho koxinzelelo kunye nokwanda komnqweno wokutya, nokuba akukho ndlala. Nantsi indlela yokuqonda iimpawu zoxinzelelo.

Ukutya kunye nezondlo ekufuneka zisetyenziswe

Ukunceda ukulawula uxinzelelo, kuya kufuneka wandise ukutya okulandelayo:

1. I-Omega-3

I-Omega-3 ngamafutha alungileyo atyebileyo kwi-EPA kunye ne-DHA, ii-acid ezinamafutha eziphucula ukusebenza kwengqondo kunye nokunciphisa uxinzelelo. Olunye uphononongo lufumanise ukuba ukusetyenziswa kwesixa esincinci se-omega-3 kunokunxulumana nezifo ezithile, kubandakanya uxinzelelo kunye noxinzelelo.

Ke ngoko kubalulekile ukutya ukutya okunotye kwi-omega-3s enje nge-tuna, isalmon, isardadi, iflakisi, i-chia, i-chestnuts, kunye ne-avocado. Ngamanye amaxesha, kunokuba yimfuneko ukusebenzisa izongezo ze-omega-3, ekufuneka iboniswe ngugqirha okanye isondlo.

2. Magnesium

Olunye uphononongo lubonisa ukuba i-magnesium inokunceda kunyango loxinzelelo kunye noxinzelelo, njengoko iphucula ukusebenza kwengqondo, nangona kunjalo ezinye izifundo ziyafuneka ukuqinisekisa obu budlelwane.

Le minerali ikhona ekutyeni okufana nehabile, iibhanana, isipinatshi, imbewu yamathanga, isesame, iflakisi kunye nechia, nakwiziqhamo ezomisiweyo ezinje ngamantongomane aseBrazil, iiamangile kunye namandongomane.

3. I-Tryptophan

I-Tryptophan yi-amino acid enceda kwimveliso ye-serotonin, eyihomoni ebalulekileyo ukukhusela uxinzelelo, uxinzelelo, uxinzelelo kunye nokuqaqanjelwa bubuthongo.

Le amino acid inokufumaneka ekutyeni okufana nenyama, inkukhu, intlanzi, amaqanda, iibhanana, itshizi, icocoa, itofu, ipayina, isalmon, itshokholethi emnyama kunye neziqhamo ezomisiweyo ngokubanzi, ezinje ngamandongomane, amandongomane kunye neeamangile. Jonga uluhlu olupheleleyo lokutya okune-tryptophan-rich.

4. B iivithamini

Iivithamini ze-B, ngakumbi i-B6, B12 kunye ne-folic acid, zibalulekile kulawulo lwenkqubo yeemvakalelo, kwaye zithatha inxaxheba kwimveliso yeserotonin. Ezi vithamini zinokufumaneka kwiimbewu ezipheleleyo, ezifana nerayisi emdaka, isonka esimdaka kunye nehabile, nakokunye ukutya okufana neebhanana, isipinatshi kunye neminye imifuno eluhlaza.

5. Vitamin C kunye flavonoids

I-Vitamin C kunye ne-flavonoids zii-antioxidants ezinciphisa uxinzelelo kunye noxinzelelo, zinceda ukulawula imveliso yehomoni. Ukutya kwayo okuphambili ziziqhamo zesitrasi, ezinje ngeorenji, ipayina kunye netangerine, itshokholethi kunye nemifuno emitsha.

6. Imisonto

Ukusetyenziswa kokutya okutyebileyo kwifayibha kukhuthaza impilo yamathumbu, ukongeza ekuncedeni ukulawula amanqanaba eswekile yegazi kunye nokunyusa imvakalelo yokuhlutha, ukukhetha okuhle kubantu abanoxinzelelo.

Ezinye zokutya okunesinga eliphezulu ziziqhamo, imifuno, ukutya okugcweleyo, iimbotyi, phakathi kwabanye.

7. Iiprobiotic

Olunye uphononongo lwesayensi lubonakalisile ukuba i-dysbiosis, kukungalingani kwamathumbu emathunjini, kunye nokudumba kwamathumbu kunokuba kunxulumene notshintsho lweemvakalelo, ezinje ngoxinzelelo kunye noxinzelelo. Ke ngoko, ukusetyenziswa kweeprobiotic kunokunceda ekubuyiseleni ibhalansi eqhelekileyo yento encinci kwaye ke kunokuba nefuthe kunyango kunye nasekuthinteleni uxinzelelo kunye noxinzelelo.

Iiprobiotiki zinokungeniswa ngokutya okunotyiweyo, okufana neyogathi yendalo, i-kefir, itempeh kunye nekombucha, nangona kunjalo inokusetyenziswa ngendlela yezongezo ezinokuthengwa ezikhemesti.

Funda ngakumbi malunga neprobiotic kunye nezibonelelo zazo:

Ukutya ekufuneka sikuphephe

Ukutya ekufuneka kuthintelwe ukunceda ukulawula uxinzelelo zezi:

• Iswekilekunye neelekese ngokubanzi;
• Iziselo ezineswekile, ezinje ngeejusi ezinamashishini, iziselo ezinxilisayo kunye neziselo zamandla;
• Umgubo omhlophe, iikeyiki, iikeyiki, amashwamshwam kunye nezonka ezimhlophe;
• Ikhafeyini, bonisa kwikofu, iti yeqabane, iti eluhlaza kunye neti emnyama;
• Iziselo ezinxilisayo;
• Amanqatha acocekileyo, ezifana nerayisi emhlophe kunye neeodles ezimhlophe;
• Amafutha amabi, ezinje ngezo zifunyenwe kwiisoseji, iisoseji, iham, i-bologna, isifuba se-turkey, ii-cookies ezifakiweyo, ukutya okukhawulezileyo kunye nokutya okulungiselelwe ngumkhenkce.

Ixhala linokuthintela umntu ekuthatheni izigqibo ezichanekileyo ade amkhubaze xa ejongene nemeko, kodwa ukutya okunezakha-mzimba kunye nokuzilolonga rhoqo kwimisebenzi yomzimba kunceda ukulawula uxinzelelo kunye noxinzelelo.

Imenyu yokuxhalaba

Le theyibhile ilandelayo ibonisa umzekelo weentsuku ezi-3 zemenyu yokulwa noxinzelelo:

Izixa-mali ezibonisiweyo kwimenyu ziyahluka ngokobudala, isini, ukusebenza komzimba kunye nobukho bezifo, ke kufanelekile ukuba kuboniswane nesondlo ukuze kuvavanywe ngokupheleleyo kwaye ke, isicwangciso sesondlo esifanelekileyo kwiimfuno inokucaciswa.