Ukutya okulwa nokudakumba kunye nokuphucula imeko
Umxholo
Ukulwa neempawu zoxinzelelo kunye nokukhuthaza umgangatho wobomi, kubalulekile ukuba umntu atye ukutya okunezinto ezininzi zokutya ezikhuthaza ukuveliswa kwe-serotonin kunye ne-dopamine, ezizizinto ezinoxanduva lokuziva ulonwabo kunye nokuba sempilweni komzimba. Ke, okunye ukutya okunokufakwa kubomi bemihla ngemihla ngamaqanda, iintlanzi, iibhanana, iiflakisi kunye netshokholethi emnyama, umzekelo.
Uxinzelelo sisifo senkqubo yemithambo-luvo esibonakala ikakhulu kukulahleka kwamandla kunye nokudinwa okungapheliyo, ukunyangwa ngokubeka iliso kugqirha wezifo zengqondo nakwisayikholojisti, nangona kunjalo ukutya nako kunegalelo ekwenzeni ukuba umntu azive engcono kwaye onwabile. Nantsi indlela yokuchonga iimpawu zoxinzelelo.
Imenyu yokulwa nokudakumba
Le theyibhile ilandelayo ibonisa umzekelo weentsuku ezi-3 zokulwa noxinzelelo:
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | I-Banana Smoothie, Ubisi, I-1 Col ye-Oat Soup + 1 Col yeSobho sePeanut Butter | Ikofu engenaswekile + isandwich yesonka esipheleleyo kunye neqanda kunye netshizi | I-yogurt ecacileyo ye-1 ene-oats + 1 isilayi setshizi |
| Ungqinelwano | I-10 cashew nuts + 1 iapile | Ibhanana e-1 ecoliweyo nebhotolo yamandongomane | 1 iglasi yejinanappy juice kunye ne-mint |
| Isidlo sasemini isidlo sangokuhlwa | 4 ikhola yesuphu yerayisi emdaka + 3 ikholoni yesuphu yebhontshisi + imifuno ekhutshiwe kwioyile ye-olive + 1 eyosiweyo yengulube | Ipasta egalelwe ityhuna kunye ne-tomato sauce + isaladi eluhlaza ngeoyile ye-olive kunye neviniga | Isalmon eyosiweyo kunye nesesame + ithanga le-puree + i-3 col yesuphu yerayisi emdaka + isaladi eluhlaza |
| Ukutya okusemva kwemini | Iglasi e-1 yeyogathi engenanto kunye namaqunube, ikhole enye yeti ye-chia kunye ne-1/2 ikholoni yesuphu yenyosi | Ijusi ye-Acerola + 3 i-toast epheleleyo ngeeshizi | Ibhanana e-1 + izikwere ezi-3 ze-70% yetshokholeyithi |
Unyango kufuneka lube njani
Unyango loxinzelelo kufuneka lwenziwe ngokukhokelwa sisazi ngengqondo okanye ugqirha wezifo zengqondo, kwaye kunokuba yimfuneko, kwezinye iimeko, ukusebenzisa amayeza. Ukongeza, kubalulekile ukuba umntu athethe kwaye aphume nabahlobo kunye nosapho, kuthintelwe ukufihla iingxaki, ukutya okunotye kwi-tryptophan, ukwenza umthambo rhoqo kunye neeseshoni zonyango rhoqo.
Ukongeza, kubalulekile ukukhumbula ukuba ukudakumba sisifo esibi kwaye inkxaso yosapho ibalulekile ukoyisa le ngxaki. Unyango olufanelekileyo ngaphandle kokuyeka ukhathalelo lubalulekile ekunyangeni uxinzelelo. Bona ezinye iingcebiso malunga nendlela yokuphuma kuxinzelelo.
Funda ngakumbi ngoxinzelelo kunye nento onokuyenza kule vidiyo ilandelayo:
Umdla
Kufuneka wenze ntoni xa uxinzelelo luphezulu
