Ukutya ukulwa noxinzelelo kunye noxinzelelo
Umxholo
- 1. Ukutya okunotye kakhulu kwiVitamin B
- 2. Ukutya okunotye kakhulu kwe-Tryptophan
- 3. Imifuno kunye neziqhamo
- 4. Ukutya okunotye kwi-omega-3
- 5. Iti yamagqabi enkanuko
- Imenyu yokulwa noxinzelelo
Ukutya okulwa noxinzelelo kufuneka kutyebile kukutya okuneepropathi ezikunceda ukulawula uxinzelelo kunye nokonyusa imvakalelo yentlalontle, ezinje ngamandongomane, iibhanana, i-oats kunye nentshiseko yeti yeziqhamo, umzekelo.
Ukongeza ekuphuculeni imood kunye nokunciphisa uxinzelelo, ukutya oku kutya rhoqo kunceda ukukhusela umzimba kumonakalo obangelwa luxinzelelo, njengentloko, ukulahleka kweenwele, ukutyeba kakhulu kunye nokuguga ngaphambi kwexesha. Ke, ukutya okulwa noxinzelelo kufuneka kubandakanya oku kulandelayo:
1. Ukutya okunotye kakhulu kwiVitamin B
U-Vitamin B ukhona ekutyeni okunje nge lettuce, iavokhado, amandongomane, amandongomane, ii-walnuts kunye neenkozo ezipheleleyo, ezibandakanya isonka esimdaka, irayisi kunye ne-pasta yengqolowa, kunye ne-oats.
Iivithamini ze-B zithatha inxaxheba kwimveliso yamandla emzimbeni kwaye zinceda ukuphucula ukusebenza kwenkqubo yemithambo-luvo, inceda ukuphumla.
2. Ukutya okunotye kakhulu kwe-Tryptophan
Ukutya okutyebileyo kwe-Tryptophan kunceda ukulwa noxinzelelo kuba kuyonyusa imveliso ye-serotonin, ihomoni eyenziwe kwingqondo ekunika impilo kwaye ikunceda uphumle. I-Tryptophan inokufumaneka kukutya okufana neebhanana, itshokholethi emnyama, icocoa, i-oats, itshizi, amandongomane, inkukhu kunye namaqanda. Jonga uluhlu olupheleleyo apha.
3. Imifuno kunye neziqhamo
Imifuno kunye neziqhamo zityebile kwiivithamini, iiminerali kunye nee-flavonoids, ezizizinto ezinamandla aphezulu e-antioxidant kwaye enegalelo ekunciphiseni uxinzelelo lwegazi, ukunceda ukuphumla kunye nokulwa noxinzelelo. Ukutya okuphambili kweli qela okunceda ukunqanda uxinzelelo sisiqhamo sothando, i-wiki, iorenji, itsheri kunye nemifuno eluhlaza eluhlaza, njenge-kale, isipinatshi kunye ne-broccoli.
4. Ukutya okunotye kwi-omega-3
I-Omega-3s inokufumaneka ekutyeni okufana ne-tuna, salmon, sardines, flaxseed kunye nembewu ye-chia, amandongomane kunye ne-yolk yeqanda. Luhlobo lwamafutha alungileyo anceda ukunciphisa ukudumba emzimbeni kunye nokulawula amanqanaba e-cortisol, ihormone yoxinzelelo.
Ukongeza, ithatha inxaxheba ekwenziweni kwee-neuron kwaye ibalulekile ekusasazeni iimpembelelo zemithambo-luvo, ukunceda ukuphucula inkumbulo kunye nokuthintela izifo ezinje nge-Alzheimer's, Parkinson's kunye neengxaki zentliziyo. Funda zonke izibonelelo ze-omega-3.
5. Iti yamagqabi enkanuko
Ngaphezulu kwesiqhamo ngokwaso, amagqabi eziqhamo anomdla anceda ukuba uphumle kwaye ulwe noxinzelelo ngokuba sisityebi kwii-alkaloids kunye ne-flavonoids, izinto ezinceda ukuthomalalisa inkqubo ye-neva kunye nokuphumla kwezihlunu, ukongeza ekusebenzeni njenge-analgesic.
Ukusela ikomityi ye-1 yeti yeziqhamo zothando ebusuku kunceda ukuphucula ukuphefumla, ukuthomalalisa ukubetha kwentliziyo, ukuthintela iintlungu kunye nokulwa ubuthongo, okuthanda ukuphumla okufunekayo ukuze ulale kamnandi ebusuku. Jonga indlela yokusebenzisa iziqhamo zothando ukulala ngcono.
Kubalulekile ukuba ukhumbule ukuba ukuze ufumane iziphumo ezilungileyo zokunciphisa uxinzelelo kunye noxinzelelo, oku kutya kufuneka kutyiwe rhoqo ngaphakathi kokutya okunempilo. Ukongeza, ukusetyenziswa kokutya okunotyebileyo kumanqatha, iswekile, ukutya okuqhotsiweyo kunye nokutya okugqityiweyo, okunje ngesausage, ibhekoni, iibhiskithi ezifakiweyo kunye nomhluzi wenkomo osikiweyo, kufuneka kuthintelwe.
Imenyu yokulwa noxinzelelo
Itheyibhile elandelayo ibonisa umzekelo we-3-day yokulwa uxinzelelo kwimenyu yokutya.
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | I-200 ml yejusi yeorenji eneminqathe + 1 ye-omelet yeqanda kunye netshizi | I-200 ml yobisi + izilayi ezi-2 zesonka sengqolowa kunye ne-ricotta cheese | I-Banana Smoothie ene-oats |
| I-snack yasekuseni | Umxube wecashew kunye neePará nuts | I-kiwi ezi-2 + 1 ikholamu yesuphu yeberry | Amandongomane ayi-15 + izikwere ezi-2 zetshokholethi 70% |
| Isidlo sasemini isidlo sangokuhlwa | Inkuku eqhotsiweyo ngomgubo weflakisi + 4 ikhola yesuphu yerayisi + 2 ikhola yeembotyi + yeletisi, isanqante kunye nesaladi yekhukhamba | I-1/2 yeqhekeza lesalmon eyosiweyo + irayisi emdaka + isaladi yespinatshi kunye nomnqathe ogalelweyo | I-pasta ye-tuna (kunye ne-wholegrain pasta) + i-tomato sauce + i-steamed broccoli |
| Ukutya okusemva kwemini | I-yogurt ecacileyo ye-yogurt kunye nebhanana + 1 ithisipuni ye-chia | Izilayi ezi-2 zepapa egayiweyo + 1 icephe le-oats | Iipuni ezine ze-avocado + 1 ithisipuni yobusi |
Ukongeza ekwenzeni utshintsho kwindlela otya ngayo, ukwenza umthambo rhoqo kuyanceda ukunciphisa uxinzelelo kunye nokonyusa imveliso yehormone ekunika imvakalelo yempilo-ntle.
Ukufunda ukuba ungakufaka njani oku kutya kwindlela otya ngayo, bukela le vidiyo ilandelayo isuka kwisondlo sethu:
Olona Kufundo Lukhulu
