Ukuyeka ukuya exesheni: ukutya kunye nokutya okumele ukukuphephe

Umxholo

• Oko ukutya kufuneka kubandakanya
• 1. Phytoestrogens
• 2. Uvithamini C
• 3. Vitamin E
• 4. I-Omega 3
• 5. Calcium kunye novithamini D
• 6. Imisonto
• 7. I-Tryptophan
• Ukutya ekufuneka sikuphephe
• Ukutya ngenxa yokuyeka ukuya exesheni

Ukuyeka ukuya exesheni sisigaba kubomi bomfazi apho kukho utshintsho lwehomoni ngesiquphe, kukhokelela ekubonakaleni kweempawu ezinje ngokutshisa okutshisayo, ulusu olomileyo, ukwanda komngcipheko we-osteoporosis, ukwehla kwemetabolism kunye nomngcipheko wokutyeba kakhulu, kunye nokunye ukutya komzimba kunye nezifo zentliziyo.

Ngesi sizathu, ukutya ukutya okunesondlo, phantsi kwesikhokelo sengcali yezesondlo, ngeli xesha lesigaba kubalulekile ukuqinisekisa impilo yomzimba kunye neemvakalelo, kwaye kubalulekile ukuba kukhatshwe yimisebenzi yomzimba eqhelekileyo, enjengokudanisa, ukuqeqesha ubunzima okanye ukuhamba, umzekelo. umzekelo.

Oko ukutya kufuneka kubandakanya

Ngexesha lokuyeka ukuya exesheni kuyacetyiswa ukuba abasetyhini babandakanye ekutyeni kwabo izakha mzimba ezibalulekileyo ukuthintela ukuvela kweengxaki zempilo ezinxulumene neli xesha, njenge:

1. Phytoestrogens

I-Phytoestrogens inokufumaneka kokutya okunje nge-soy, amandongomane, iimbewu yeoyile kunye neesiriyeli, kwaye ukwenziwa kwazo kuyafana kakhulu ne-estrogens yabasetyhini kwaye, ke ngoko, ukusetyenziswa kolu hlobo lokutya kunokunceda ukunciphisa iimpawu zokuyeka ukuya exesheni ukubila ebusuku. ukucaphuka kunye nokukhanya okushushu, njengoko kulawula amanqanaba e-estrogen emzimbeni.

Ukufumana phi: imbewu yeflakisi, iimbotyi zesoya, iimbewu zesesame, ihumus, igalikhi, ialfalfa, iipistachios, iimbewu zikajongilanga, iiplums neeamangile. Jonga uluhlu olupheleleyo kunye nezinye izibonelelo zokutya ezine-phytoestrogens.

2. Uvithamini C

Ukusetyenziswa kukavithamini C kunceda ukomeleza amajoni omzimba, ukongeza ekubeni kunenzuzo kulusu, kuba le vithamini inceda ukuphilisa kwaye ivumela ukufunxwa kwe-collagen emzimbeni, eyiprotein eqinisekisa ulwakhiwo, ukuqina kunye nokomelela ulusu.

Ukufumana phi: kiwi, ephilayo, orenji, ipepaya, igayava, imelon, itangerine.

3. Vitamin E

I-Vitamin E inceda ukuphucula impilo yolusu, ukuthintela ukwaluphala ngaphambi kwexesha kunye nokubonakala kwemibimbi kunye nokugcina ukuthembeka kwemicu yeenwele, ikhuthaza ukuntywila kwayo.

Ukongeza, ngenxa yesenzo sayo se-antioxidant, iyanceda ukwandisa ukukhusela komzimba, kunye nokukhathalela impilo yentliziyo kunye nokuthintela ukuvela kwezifo zemithambo-luvo, ezinje nge-Alzheimer's.

Ukufumana phi: Imbewu kajongilanga, amandongomane, amandongomane eBrazil, amandongomane, imango, ukutya kwaselwandle, iavokhado kunye neoyile ye-olive.

4. I-Omega 3

Ukutya okutyebileyo kwi-omega 3 kuneempawu zokulwa ne-antioxidant kunye ne-anti-inflammatory, kulunge kakhulu ukulwa nezifo ezifana nesifo samathambo, umzekelo. Ukongeza, ikwathanda impilo yentliziyo, njengoko inceda ukwehlisa i-cholesterol "embi", i-LDL, kunye nokunyusa i-cholesterol "elungileyo", i-HDL, ukongeza ekumiseni ukujija kwegazi kunye nokuphucula uxinzelelo lwegazi.

Ukufumana phi: ityhuna, isalmon, iimbewu kunye neoyile ye-linseed, iisardadi kunye nama walnuts.

Jonga ezinye izibonelelo ze-omega 3 kule vidiyo ilandelayo:

5. Calcium kunye novithamini D

I-calcium nevithamini D zizondlo eziyimfuneko kumazinyo nasempilweni amathambo, ukuthintela ukukhula kwe-osteopenia okanye i-osteoporosis, ezizizifo eziqhelekileyo ezenzeka ngexesha nasemva kokuyeka ukuya exesheni ngenxa yokwehla kwe-estrogens.

Ukufumana phi: ubisi olucekethekileyo, iyogathi ecekeceke, itshizi emhlophe okanye ephantsi, ii-almonds, i-basil, i-watercress, imbewu yeflakisi kunye ne-broccoli. Kwimeko yevithamini D, okunye ukutya sisalmon, iyogathi, isardadi kunye neembatyisi.

6. Imisonto

Iifibers zibalulekile hayi kuphela ukulawula ukuhamba kwamathumbu kunye nokuthintela iingxaki ezinjengokuqunjelwa, kodwa nokuthintela ukwanda kwecholesterol, ukulawula amanqanaba eswekile yegazi kunye nokukhuthaza imvakalelo yokuhlutha, ukuthanda ukwehla kobunzima.

Ukufumana phi: iziqhamo, imifuno, ithanga, i-oats, ingqolowa yengqolowa, iimbotyi, iichickpeas, iilentile, amandongomane, irayisi, ipasta kunye nesonka sengqolowa.

Kubalulekile ukukhankanya ukuba i-oats, ukongeza kokuqulatha ifayibha, iqulethe i-phytomelatonin, ethanda ukulala kamnandi ebusuku, njengokutya okuboniswa ikakhulu kwabo balalayo.

7. I-Tryptophan

Ekuyekeni kokuya exesheni kuyinto eqhelekileyo ukuba notshintsho kwiimvakalelo, usizi okanye unxunguphalo, ke ukutya okunotye kwi-tryptophan kukhetho olufanelekileyo xa unezi mpawu.

I-Tryptophan yi-amino acid ebalulekileyo engadityaniswanga ngumzimba kwaye ethatha inxaxheba kwimveliso ye-serotonin, i-melatonin kunye ne-niacin, inceda ekuphuculeni imeko kunye nokunyusa imvakalelo yempilo-ntle.

Ukufumana phi: ibhanana, i-broccoli, amandongomane, ii-chestnut, iiamangile.

Bona le vidiyo ingezantsi ngezinye iindlela zokutya ezityebileyo kwi-tryptophan ukuphucula imeko:

Ukutya ekufuneka sikuphephe

Ukwazi ukutya ekungafanelekanga ukuba ukutyiwe ngexesha lokuyeka ukuya exesheni kubalulekile ukunqanda iimpawu kunye nokuthintela ukuqokelelana kwamafutha esiswini, okuxhaphakileyo ngeli xesha.

Ngesi sizathu, xa uyeka ukuya exesheni kuyacetyiswa ukunciphisa ukusetyenziswa kwezinongo ezininzi, inyama ebomvu ebomvu, iziselo ezinxilisayo, iisoseji, ukutya okuthosiweyo, ukutya okusemathinini, iisosi ezenziwe ngokulungiswa, ukutya okukhawulezayo kunye nokutya okuhambisanayo ngokubanzi, njengoko zityebile kwiswekile kunye namafutha.

Ukongeza, iimveliso zobisi kunye neziphumo kufuneka zincitshiswe kwaye kuyacetyiswa ukunciphisa ukusetyenziswa kwekofu okanye iziselo ezinecaffeine engaphezulu, enje ngetshokholethi eshushu okanye iti emnyama, njengoko iphazamisa ukufunxeka kwecalcium kwaye inento ekhuthazayo, enokuthi iyenze kunzima ukuba abafazi balale.

Ukutya ngenxa yokuyeka ukuya exesheni

Le theyibhile ilandelayo ibonelela ngeentsuku ezi-3 kwimenyu ezinokunceda ukunciphisa iimpawu ezinxulumene nokuyeka ukuya exesheni:

Ixabiso elibandakanyiweyo kwimenyu linokwahluka ngokobudala, isini, ukusebenza komzimba kwaye ukuba unesifo esihambelanayo okanye akunjalo, eyona nto ilungileyo kukufuna isazi malunga nesondlo ukuze kwenziwe uvavanyo olupheleleyo kunye nesicwangciso esifanelekileyo sesondlo ukuzoba iimfuno.