Ukutya oku-5 kokutya isini esingcono- kwaye 3 kufanelekile ukuba uyiphephe

Umxholo

• Kodwa ngaba oku kutya kufanelekile?
• Ke kufuneka sitye ntoni?
• 1. Ingca yeflakisi
• Qalisa
  
• 2. Iimbatyisi
• Qalisa
  
• 3. Imbewu yethanga
• Qalisa
  
• 4. Imbewu yeRharnate
• Qalisa
  
• 5. Iiavokhado
• Qalisa
  
• Ngaba kufuneka uziphephe iibhodi zetshathi ngemihla?

Kubasebenzisi abazizigidi ezili-17 kumazwe amathandathu, oku kukutya abantu abakutyayo ngaphambi nasemva kwesondo. Kodwa ngaba kukho iindlela ezingcono?

I-Lifesum, usetyenziso oluthandwayo lokulandela umkhondo wezempilo olusekwe eSweden, luhlalutye idatha yalo yomsebenzisi ukufumanisa ukuba kukuphi ukutya okuthandwa kakhulu ukutyiwa ngaphambi nasemva kwesondo (kwisithuba seeyure ezimbini okanye ngaphantsi). Iinkcukacha zivela eJamani, eFransi, eSweden, eItali, eUnited States naseUnited Kingdom.

Ukutya okungama-2,563 okwalandelwa, itshokholethi yayiyeyona ithandwa kakhulu. Okwesibini ukutya okuqhelekileyo, ngokulandelelana:

• iitumato
• isonka
• iiapile
• iitapile
• kofu
• iibhanana
• isiselo somdiliya
• itshizi
• amaqunube

Emva kwesondo, abantu bakonwabela ukutya okufanayo. Kodwa ayothusi into yokuba i-H2O ithathe indawo yewayini.

Kulumkele itshizi nesonka Kwicala elikhawulezileyo lezinto, itshizi nesonka azicoli okanye zifunxe kakuhle emzimbeni. Ziphezulu kwi-FODMAP (i-oligosaccharides ene-fermentable, i-disaccharides, i-monosaccharides, kunye ne-polyols). Oku kuthetha ukuba ukuya kwinqanaba eliphezulu legesi okanye iicramps - mhlawumbi nangomhla wakho!

UFrida Harju, ingcali yesondlo e-Lifesum, uthi akazange amangaliswe ziziphumo. Zombini iitshokholethi kunye neetumato zilula amashwamshwam kwaye atyebile kwiihormone zokuziva ulungile kunye neevithamini.

Kodwa ngaba oku kutya kufanelekile?

"Itshokholethi igcwele i-anandamide kunye ne-phenylethylamine, izinto ezimbini ezibangela ukuba umzimba ukhulule iihormone ezonwabileyo ezaziwa ngokuba zii-endorphins," ucacisa uHarju. Uyalumkisa, nangona kunjalo, ngenxa yetshokholethi ene-methylxanthines, izibonelelo zayo ezinamandla zihlala ixesha elifutshane.

Ngokubhekisele kwitumato, uyaqiqa, abantu kungenzeka ukuba bangene ngaphambi nasemva kokwabelana ngesondo kuba kulula ukuba batye kwisidlo ngasinye.

Into enomdla kukuba, i-4 koku-10 kokutya okulandelelweyo okutyiwa ngaphambi nasemva kwesondo kwaziwa ngokuba yi-aphrodisiacs (itshokholethi, iitapile, ikofu kunye neebhanana). Kodwa uHarju ukwabonisa ukuba okoko kutya bekutyiwa emva kwesondo, abantu abanokungazityi ngenjongo zokukhuthaza umnqweno wesondo.

"Sisoloko singazi ngempembelelo yokutya emzimbeni nasengqondweni," utshilo uHarju. Ucebisa ukuba ujonge indlela ukutya okuthile okunokuchaphazela ngayo umnqweno wakho.

Ke kufuneka sitye ntoni?

Ngelixa unxibelelwano lwenzululwazi olwenza ukuba i-aphrodisiacs ikhuthaze i-libido ibuthathaka, into esiyaziyo kukuba ukutya okunempilo kunxulunyaniswa nomngcipheko osezantsi wokungasebenzi kakuhle kwe-erectile kunye nokungasebenzi kwabasetyhini ngokwesondo.

U-Elaina Lo, umpheki kunye nomqeqeshi wezempilo kwisondlo ekutyeni kwakho njengoNyango, uthi kukho ukutya okuninzi okunokuphucula ubomi bakho ngokwesondo. Banokwenza oko ngokugcina intliziyo yakho isempilweni kwaye upompa igazi kwiindawo ezifanelekileyo.

U-Lo ucebisa ngokudibanisa ezi zinto zintlanu zokutya kwindlela yakho yemihla ngemihla ukuze uzive ulungile kwaye ulungele igumbi lokulala.

1. Ingca yeflakisi

Le superfood yaziwa ngeempawu zayo ezinobutyebi be-antioxidant kunye nokonyuka kokuhamba kwegazi kumalungu esini. Imbewu yeflakisi ikugcina uphilile, njengoko inee-lignans. Ezi ziikhemikhali ezinjenge-estrogen ezine-antiviral, antibacterial, kunye ne-anticancer.

Imbewu yeflakisi ikwangumthombo olungileyo woku:

• I-Omega-3 fatty acids. I-Omega-3s inokuyiphucula impilo yentliziyo, kunye nokudibanisa i-libido.
• L-arginine. Oku kunokunyusa ukuhamba kwegazi kunye nokugcina isidoda sisempilweni.

Qalisa

• Nciphisa iispuni ezimbini kwisitya sakho sakusasa se-oatmeal.
• Yongeza i-spoonful kwi-smoothie yakho eluhlaza.
• Hlanganisa ne-turkey meatballs okanye inyama yenyama.
• Nciphisa iisaladi zakho.

2. Iimbatyisi

Oku kutya kwaselwandle kuthambileyo kutyebile kwi-zinc, eyona nto ibalulekileyo kwiminerali yokuvuthwa ngokwesondo. I-Zinc inceda umzimba wakho ukuvelisa i-testosterone, ihomoni edibene nomnqweno wesini. Kuyanceda ukuhlanganisa iihormoni, eziyimfuneko ukuze ube namandla.

Ewe akunakulindela iziphumo ezikhawulezileyo ngokutya nje iimbatyisi ezintandathu eziluhlaza. Kodwa iimbatyisi ziqulathe izondlo ezibaluleke kakhulu ekusebenzeni ngokwesondo.

Qalisa

• Iimbatyisi zeBast ngewayini ebomvu ye-mignonette. Eyona nto intle ukuzitya ziluhlaza.
• Yitya isitayile sikaMary esinegazi kwaye ufumane idosi yakho yeetamati ezityebileyo.

3. Imbewu yethanga

Imbewu yethanga, njengeembatyisi, ifakwe izinki. Ikwangumthombo omkhulu wemagniziyam. Ziqulathe i-antioxidative, antihypertensive, kunye ne-cardioprotective nutrients, zonke zibalulekile kwimpilo efanelekileyo yezesondo.

I-omega-3 fatty acids kwimbewu yethanga inokunceda kwimpilo yamanina kunye neprostate. I-Omega-3s yaziwa ngokunciphisa ukudumba emzimbeni.

Imbewu yethanga ityebile:

• isinyithi, siyimfuneko ukuze uzive unamandla
• zinc, enxulunyaniswa nokunyusa amajoni omzimba
• i-magnesium, ebalulekileyo ekuphumleni

Qalisa

• Fafaza icephe lembewu yethanga kwi-parfait yakho ye-yogurt strawberry.
• Phezulu ii-noodle zakho zucchini ngembewu yethanga esempilweni pesto.
• Yenza ipipiy eluhlaza, isosi yembewu yethanga yaseMexico.

4. Imbewu yeRharnate

Imbewu yeRharnate igcwele iipolyphenols. Iipolyphenols zizinto ezinxulunyaniswa nokwehla komngcipheko wexinzelelo lwegazi, isifo sentliziyo kunye nokubetha. Bacingelwa ukuba bayekelele imithambo yegazi kwaye bandise ukuhanjiswa kwegazi kwingqondo nakwintliziyo.

Ukuba ii-polyphenols zinokunceda ukonyusa igazi kula macandelo, kutheni kungenjalo kwezinye iindawo ezingaphantsi kwesinqe, nazo?

Imbewu yeerharnate iphezulu kwi:

• iipolyphenols, ezinokukhusela amajoni akho omzimba kunye nokuphakamisa imeko yakho
• micronutrients, ebonelela ngeebhloko zokwakha zokwenza iihomoni zesini
• flavones, ezibalulekileyo kwimpilo ye-erectile
• ivithamin C, eyehlisa uxinzelelo kwaye ikunike amandla

Qalisa

• Ziphakele incindi yerharnate ngaphezulu komkhenkce ngesiselo esihlaziyayo sasemva kwemini. Ingcebiso yeerharnate inokuphucula ukungasebenzi kakuhle kwe-erectile.
• Yenza isaladi yakho yomdaka wesaladi iphose ngokuwuphosa kwimbinana yezi zinto zinencasa nezimuncu.
• Yongeza ezi antioxidants zincinci kodwa zinamandla kutata ghanoush owenzelayo.

5. Iiavokhado

Masiqale ngento emnandi: Igama elithi "iavokhado" lisuselwa kwigama lama-Aztec elithetha "ityhalarha."

Iinyani zokuzonwabisa ecaleni, ii-avokhado zilungile ngokwenene kumasende, okanye ubuncinci obuphuma kuwo. Eziguquguqukayo nezisondlayo, ii-avocado zilayishwe ngevithamini E. I-Vitamin E yeyona antioxidant iphambili eyandisa imithambo yegazi, enokuthi yehlise umngcipheko wesifo sentliziyo. Isenokwenzakalisa isidoda seDNA.

Ii-avocado zityebile kwi:

• i-vitamin B-6, enceda ukugcina inkqubo yakho ye-nervous ibhalansi
• potassium, eyenza amandla akho e-libido kunye namandla
• monounsaturated oleic acid, exhasa ukujikeleza kwaye yenza intliziyo yakho iphile

Qalisa

• IVitamin E ibuthathaka kakhulu kubushushu nakwioksijini, kungoko kungcono ukutya iiavokhado zakho ziluhlaza.
• Hlanganisa kwi-toast yakho ehluma.
• Yiphose kwiisaladi zakho zakudala.
• Yenza idiphu kuyo.

Kungcono ukunqanda i-avocado e-frying, njenge-avocado tempura okanye i-avocado roll rolls. Kungenxa yokuba ubushushu buyalinciphisa ixabiso labo lesondlo.

Ngaba kufuneka uziphephe iibhodi zetshathi ngemihla?

Ukuhlala kwilifu lesithoba, gcina ukukhanya kwakho emva kwesini, kwaye uphephe ukugoba, uLo ucebisa ngokuphepha ukutya okucutshungulwayo. "Kungcono ukunciphisa ukutya okunetyuwa eninzi kunye neswekile, kwaye ujonge ukutya okunamafutha ukugcina ukuhamba kwegazi kunye nokuhamba ngamandla kuhamba," uxelela iHealthline.

Iglasi yewayini yothando, yokuseta imood ngumdaniso obuthathaka. Kwelinye icala, inokufumana ukubetha kwentliziyo yakho ngee-antioxidants. Kodwa ubuninzi bunokukwenza ulale. Isifundo sikwafumanise ukuba abantu banamathuba okuxela ukungasebenzi kakuhle ngokwesondo kunye nokuzisola emva kwesondo emva kokusetyenziswa kotywala.

Ngelixa abantu abaninzi, ngokweziphumo zikaLifesum, bekhethe isonka kunye netshizi, kunzima ukutsho ukuba oku kutya kuyinyusa njani i-libido yesondo, kuba baziwa kakhulu ngokubangela inkampu kunye negesi.

Ewe, iziphumo zixhomekeke kakhulu ebantwini: Inqaku leXesha lika-2015 laxela ukuba abathandi beshizi ababiweyo banesini ngakumbi, ngelixa isifundo se-2018 sifumene unxibelelwano phakathi kokutya okuncinci kwidayari kunye nokunciphisa ukungasebenzi kakuhle kwe-erectile.

Ngokubanzi, kubonisile ukuba abo bakhetha ukutya okuqulathe amandongomane, iintlanzi ezine-omega-3 fatty acids, iziqhamo, kunye nemifuno enamagqabi kunokwenzeka ukuba bazive bekhuthele ngakumbi, bafuna ukukhuthazeka, kunye nokufumana ulonwabo ngokwesondo. Ukonwabela inkanuko yesondo esempilweni kubandakanya izinto ezininzi- ngakumbi ukukhumbula indlela ozikhulisa ngayo ngaphakathi nangaphandle kwekhitshi.

"Ngokuqala usuku lwakho ngokutya okupheleleyo okuphezulu kumanqanaba ezimbiwa ezisisiseko, ii-antioxidants ezinamandla, kunye neevithamini ezinoxanduva lokwandisa iihomoni zomzimba wakho, kusenokwenzeka ukuba uzive unamandla ngakumbi okuqalisa okanye ukwamkela isicelo sakho sobuhle sothando lwesondo," Lo uthi.

UJanet Brito yingcali yezesondo eqinisekisiweyo ye-AASECT ekwanelayisensi kwizifundo zengqondo nakwezentlalo. Ulugqibile ulwalamano lwakhe lwasemva kwexesha lobugqirha kwiYunivesithi yaseMinnesota Medical School, yenye yeenkqubo ezimbalwa zaseyunivesithi kwihlabathi elinikezelwe kuqeqesho lwesini. Okwangoku, usekelwe eHawaii kwaye ungumsunguli weZiko lezeMpilo yezeSondo kunye nokuzala. UBrito ubonakalisiwe kwiindawo ezininzi, kubandakanya iHuffington Post, ikhula kakuhle, kunye neHealthline. Fikelela kuye ngaye iwebhusayithi okanye kwi Twitter.