Ixhala lakho lithanda iswekile. Yitya ezi zinto zintathu endaweni yoko

Umxholo

• Ngaba lixesha lokulahla iswekile?
• 1. Iswekile inokuchaphazela imeko yakho
• 2. Inokunciphisa amandla akho okujongana noxinzelelo
• 3. Iswekile inokuwunyusa umngcipheko wokuba nokudakumba
• Ukurhoxa kwiilekese kunokuziva ngathi uyoyika
• 5. Iswekile zaps amandla akho obuchopho
• Ukuba unqwenela iilekese, nantsi into oza kuyitya endaweni yoko
• Umpheki Uma's Chai Tea Smoothie
• Izithako
• Ukhetho
• Imikhombandlela
• Iingcebiso zompheki Uma
• Chef Uma's IiVolops zeVatala
• Izithako
• Ukhetho
• Imikhombandlela
• Iingcebiso zompheki Uma
• I-Chef Uma i-Oven-Roast iitapile eziSosiweyo kunye nePepile yeMiso ebomvu
• Izithako
• Imikhombandlela
• Iingcebiso zompheki Uma

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ngaba lixesha lokulahla iswekile?

Akusiyo imfihlo ukuba iswekile inokubangela imiba ukuba uyazonwabela kwinto encinci kakhulu enencasa. Okwangoku, uninzi lwabantu baseMelika batya iswekile eninzi.

Iziphumo ezinobungozi ezinokuba nazo kwimpilo yakho yomzimba zifundwe kakuhle, yiyo loo nto sithetha kakhulu malunga nokunciphisa ukutya iswekile ukunciphisa umngcipheko wale miphumo, njengesifo esinganyangekiyo.

Ngelixa ukulahla izinto ezimnandi kunokubangela ukuba ube sempilweni ngokwasemzimbeni, sisiphumo seswekile kwimpilo yethu yengqondo ekufanele ukuyijonga okwesibini.

1. Iswekile inokuchaphazela imeko yakho

Mhlawumbi uvile ngegama "iswekile ekhawulezileyo" - kwaye mhlawumbi uye waguqukela kwidonut okanye isoda ukuze wandise ixesha losuku olude.

Nangona kunjalo iswekile isenokungabi yinto efanelekileyo yokundikhetha emva kwayo yonke loo nto. Uphando lwamva nje lubonisa ukuba ukuphatha iswekile akunampembelelo imood.

Ngapha koko, iswekile inokuba nefuthe elichaseneyo nexesha.

Omnye wafumanisa ukuba ukutya ukutya okuneswekile eninzi kunokwandisa amathuba okuba neemeko zokuphazamiseka kwimozulu emadodeni, kunye nokuphazamiseka kwemo kwindoda nakwabafazi.

Kutshanje kufunyaniswe ukuba ukusetyenziswa rhoqo kwamafutha agcweleyo kunye neeswekile ezongeziweyo kunxulumene neemvakalelo eziphezulu zoxinzelelo kubantu abadala abangaphezu kweminyaka engama-60.

Nangona kufuneka izifundo ezininzi ukuze kuqiniswe ubudlelwane phakathi kwemood kunye nokusetyenziswa kweswekile, kubalulekile ukuba uqwalasele indlela enokuthi ichaphazele ngayo impilo-ntle yakho yengqondo.

2. Inokunciphisa amandla akho okujongana noxinzelelo

Ukuba umbono wakho wokuhlangabezana noxinzelelo ubandakanya iponti kaBen noJerry, awuwedwa. Abantu abaninzi bajika iilekese ezineswekile xa besiba nexhala.

Kungenxa yokuba ukutya okuneswekile kunako ukukwazi komzimba ukuphendula kuxinzelelo.

Iswekile inokukunceda uzive ungacacanga kukucinezela i-axothalamic pituitary adrenal (HPA) axis kwingqondo yakho, elawula impendulo yakho kuxinzelelo.

kwiDyunivesithi yaseCalifornia, uDavis wafumanisa ukuba iswekile ithintela uxinzelelo lwe-cortisol eyenzekileyo kubathathi-nxaxheba ababhinqileyo abasempilweni, ukunciphisa imvakalelo yoxinzelelo kunye noxinzelelo. ICortisol yaziwa njengehormone yoxinzelelo.

Nangona kunjalo iilekese zoncedo lwethutyana zinokukwenza ukuba uthembele ngakumbi kwiswekile, kwaye unyuse umngcipheko wokutyeba kakhulu kunye nezifo ezinxulumene noko.

Uphononongo lwalunqunyelwe kuphela kubathathi-nxaxheba ababhinqileyo abangama-19, kodwa iziphumo zazingqinelana nezinye ezijonge unxibelelwano phakathi kweswekile kunye noxinzelelo kwiigundane.

Ngelixa iziphumo zibonisa unxibelelwano oluchanekileyo phakathi kokutya iswekile kunye noxinzelelo, abaphandi bangathanda ukubona izifundo ezininzi zisenziwa ebantwini.

3. Iswekile inokuwunyusa umngcipheko wokuba nokudakumba

Kunzima ukunqanda ukufikelela kukutya okuthuthuzelayo, ngakumbi emva kosuku olunzima.

Kodwa umjikelo wokutya iswekile ukulawula iimvakalelo zakho unokwenza kuphela ukuba neemvakalelo zokudakumba, ukudinwa, okanye ukungabi nathemba.

Izifundo ezininzi zifumene ikhonkco phakathi kokutya okuphezulu kwiswekile kunye noxinzelelo.

Ukusetyenziswa kakhulu kweswekile kubangela ukungalingani kwiikhemikhali ezithile zobuchopho. Oku kungalingani kunokubangela ukudakumba kwaye kunokwandisa umngcipheko wexesha elide wokuphuhlisa isifo sengqondo nakwabanye abantu.

Ngapha koko, kwafunyaniswa ukuba amadoda atya inani elininzi leswekile (i-67 yeegram okanye nangaphezulu suku ngalunye) ayengama-23 eepesenti amathuba okuba afumane ukuxilongwa koxinzelelo lweklinikhi kwiminyaka emihlanu.

Nangona isifundo sithathe nje amadoda, unxibelelwano phakathi kweswekile kunye noxinzelelo lukwakhona.

Ukurhoxa kwiilekese kunokuziva ngathi uyoyika

Ukuyeka iswekile egqityiweyo kunokuba kungabi lula njengoko ucinga.

Ukurhoxa kwiswekile kunokubangela iziphumo ebezingalindelekanga, ezinje:

• ixhala
• ukucaphuka
• ukudideka
• ukudinwa

Oku kukhokelele ekujongeni indlela iimpawu zokurhoxa kwiswekile ezinokufana ngayo nezinto ezithile ezikhobokisayo.

"Kuncwadi lubonisa ukufana okukhulu kunye nokugqagqana phakathi kweziyobisi zokuxhatshazwa kunye neswekile," ucacisa uGqirha Uma Naidoo, othathelwa ingqalelo njengengcali yokutya kwemood kwiSikolo seHarvard Medical.

Xa umntu esebenzisa kakubi into kangangexesha elithile, njengecocaine, umzimba wakhe uya kwimeko yokuyeka ukuyeka xa eyeka ukuyisebenzisa.

UNaidoo uthi abantu abatya iswekile eninzi kwizidlo zabo banokufumana uvakalelo lomzimba lokurhoxa ukuba ngequbuliso bayayeka ukutya iswekile.

Kungenxa yoko le nto ukuhamba kwe-turkey ebandayo kwiswekile kungangabi sisisombululo esifanelekileyo kumntu onoxinzelelo.

"Ngokukhawuleza ukuyeka ukutya iswekile kunokulinganisa ukurhoxa kwaye uzive ungoyiki," utshilo uNaidoo. Kwaye ukuba unengxaki yokuxhalaba, eli thuba lokurhoxa linokuphakama.

5. Iswekile zaps amandla akho obuchopho

Isisu sakho sinokukuxelela ukuba ungene ngaphakathi kwaye usele indlela yokuphuma kuloo jumbo cherry Icee, kodwa ingqondo yakho inoluvo olwahlukileyo.

Uphando oluvelayo lufumanise ukuba ukutya okuneswekile eninzi kunokuphazamisa ukusebenza kwengqondo, nokuba kungabikho mzimba okanye ukutyeba ngamandla.

Kufunyenwe ukuba ukutya amanqanaba aphezulu eswekile-iziselo ezinxilisayo kuphazamise imisebenzi ye-neurocognitive njengokuthatha izigqibo kunye nememori.

Kuyavunywa, uphando lwenziwe kwiigundane.

Kodwa uphononongo lwakutsha nje lufumanise ukuba amavolontiya asempilweni kwiminyaka yabo yama-20 afumene amanqaku aphezulu kwiimvavanyo zememori kwaye anolawulo lokutya oluhlwempuzekileyo emva nje kweentsuku ezisi-7 zokutya ukutya okunamafutha amaninzi kunye neswekile.

Ngelixa ezinye izifundo ziyimfuneko ukumisela ikhonkco elicacileyo phakathi kweswekile kunye nokuqonda, kufanelekile ukuba uqaphele ukuba ukutya kwakho kunokuchaphazela impilo yengqondo yakho.

Ukuba unqwenela iilekese, nantsi into oza kuyitya endaweni yoko

Kungenxa yokuba ulahla okanye ukhawulela iswekile egqityiweyo ayithethi ukuba kufuneka uzikhanyele uyolo lokutya okungcamlayo.

Ukongeza ekubeni ngugqirha owaziwa njengengcali yokutya kunye nomoya, uNaidoo ukwangumpheki kunye nombhali wencwadi ezayo ethi "Olu Bungqina Bakho Ekutyeni."

Nazi ezinye zeendlela zokupheka azithandayo okanye ezingenaswekile.

Umpheki Uma's Chai Tea Smoothie

Izithako

• 1 ekhonza i-vanilla protein powder oyithandayo
• 1/4 iavokhado
• 1 tbsp. ibhotolo yeamangile
• 1 indebe yobisi lweamangile
• 1/8 tsp. Isinamoni nganye yomhlaba, i-nutmeg, i-clove, kunye ne-cardamom spice
• 1/4 tsp. i-organic vanilla essence
• umkhenkce
• intwana yobusi ephilayo ukuba iswiti, ukuba iyafuneka

Ukhetho

• iti ebilisiweyo endaweni yeziqholo
• Iavokhado yokuthambisa

Imikhombandlela

1. Yongeza zonke izithako kwi-blender yakho.
2. Hlanganisa kude kube lula.

Iingcebiso zompheki Uma

• Ukuba awunazo iziqholo, yenza ikomityi yeti chai usebenzisa iingxowa zeti okanye iti yamagqabi iphelele. Yisebenzise endaweni yobisi lweamangile.
• I-smoothie encinci, yongeza ubisi lwe-almond.
• Ngobukhrim, yongeza iavokhado.Kwakhona ngamanqatha asempilweni ukuqala!

Chef Uma's IiVolops zeVatala

Izithako

• Iikomityi ezine zevatala ecoliweyo
• 1 icephe lobusi
• ijusi ye-1 lime
• intsimbi ye-1 lime

Ukhetho

• 1 indebe epheleleyo iiblueberries

Imikhombandlela

1. I-Puree ivatala, ubusi, ijusi yelime, kunye ne-lime zest kwi-blender.
2. Thela kwisikwere somkhenkce wesikwere okanye iipopu zesikhunta.
3. Phambi komkhenkce opheleleyo, yongeza intonga ye-ayisi khrim kwityhubhu nganye yomkhenkce.
4. Ukuba unqwenela, yongeza i-blueberries epheleleyo kwiitrayi ze-ice cube okanye kwi-popsicle molds.

Iingcebiso zompheki Uma

• Ungabushiya ubusi, kuba ivatala evuthiweyo inokuba mnandi kakhulu.
• I-Blueberries inokubandakanya umbala omnandi wombala kwaye ungeze ukonyusa i-antioxidant.

I-Chef Uma i-Oven-Roast iitapile eziSosiweyo kunye nePepile yeMiso ebomvu

Izithako

• I-1/4 indebe yeoli yeoli
• I-1/4 ukuya kwi-1/2 yekomityi ebomvu i-miso unamathisele
• ityuwa nepepile ukungcamla
• 4 iitapile eziphakathi

Imikhombandlela

1. Ukucwilisa i-oven ukuya kuma-425ºF (218ºC).
2. Yenza i-marinade ngokudibanisa ioyile ye-olive, i-red miso paste, kunye netyuwa nepepile.
3. I-Peel uze usike iitapile zibe ngamaqhekeza alinganayo okanye kwiidiski.
4. Phosa iitapile kwi-marinade.
5. Beka iitapile kwi-pan yephepha kwindawo enye.
6. Ukugcoba malunga nemizuzu engama-20 ukuya kwengama-25, okanye de kube iifatata zithenda.

Iingcebiso zompheki Uma

• Unokutshintsha i-miso emhlophe unamathisele i-umami flavour.
• Kungaba lula ukunxiba zonke iitapile kunye ne-marinade ukuba uzibeka zombini kwingxowa yeZiploc, emva koko ujikeleze.
• Ibhatata emhlophe ngumthombo osempilweni wefayibha kunye neefytonutrients.

USara Lindberg, i-BS, i-MEd, ngumbhali wezempilo kunye nokuzimela. Uphethe iBachelor of Science kwi-science yesayensi kunye ne-degree ye-master in counselling. Uchithe ubomi bakhe efundisa abantu ngokubaluleka kwempilo, impilo, ingqondo, kunye nempilo yengqondo. Ujolise kunxibelelwano lomzimba-kwengqondo, egxile kwindlela impilo kunye nokuziva kwethu ngokwasemoyeni okunempembelelo ngayo ukomelela komzimba kunye nempilo yethu.