Ukutya okuNyikisayo okuNceda ukuNceda uxinzelelo

Umxholo

• 1. Matcha umgubo
• 2. I-chard yaseSwitzerland
• 3. Iibhatata
• 4. UKimchi
• 5. Artichokes
• 6. Inyama yomzimba
• 7. Amaqanda
• 8. Ishellfish
• 9. I-Acerola cherry powder
• 10. Iintlanzi ezinamafutha
• 11. Iparsley
• 12. Iigalikhi
• Indlela yoku Peel Garlic
• 13. Tini
• 14. Imbewu kajongilanga
• 15. Brokholi
• 16. Iichickpeas
• 17. Iti ye-Chamomile
• 18. Iiblueberries
• Umgca wezantsi

Ukuba uziva uxinezelekile, kungokwemvelo ukufuna isiqabu.

Ngelixa iingxaki zoxinzelelo ngamanye amaxesha kunzima ukuziphepha, uxinzelelo olungapheliyo lunokuthatha impilo yakho ngokomzimba nangokweemvakalelo. Ngapha koko, inokunyusa umngcipheko weemeko ezifana nesifo sentliziyo kunye noxinzelelo (,,,).

Into enomdla kukuba, ukutya okuthile kunye neziselo kunokuba neempawu zokudambisa uxinzelelo.

Nazi izinto ezili-18 zokunciphisa uxinzelelo kunye neziselo ukongeza kwisidlo sakho.

1. Matcha umgubo

Lo mgubo weti eluhlaza uthandwayo phakathi kwabathandi bezempilo kuba ityebile kwi-L-theanine, i-amino acid engeyo-protein eneempawu ezinamandla zokunciphisa uxinzelelo.

IMatcha ngumthombo ongcono wale amino acid kunezinye iintlobo zeti eluhlaza, njengoko yenziwe ngamagqabi eti eluhlaza ekhuliswe emthunzini. Le nkqubo inyusa umxholo wayo weekhompawundi ezithile, kubandakanya i-L-theanine ().

Zombini izifundo zabantu nezilwanyana zibonisa ukuba i-matcha inokunciphisa uxinzelelo ukuba umxholo wayo we-L-theanine uphezulu ngokwaneleyo kwaye icaffeine yayo iphantsi ().

Ngokomzekelo, kwisifundo seentsuku ezili-15, abantu abangama-36 badla ii-cookies eziqukethe i-4.5 gram ye-matcha powder imihla ngemihla. Bafumene amava anciphise kakhulu umsebenzi wokumakisha uxinzelelo lwe-alpha-amylase, xa kuthelekiswa neqela le-placebo ().

2. I-chard yaseSwitzerland

I-swiss chard yimifuno eluhlaza enamagqabi egcwele izakhamzimba ezilwa noxinzelelo.

Ikomityi ye-1 (175 gram) ye-chard ephekiweyo yaseSwitzerland iqulethe i-36% yesincomo esinconyelweyo ngemagniziyam, edlala indima ebalulekileyo ekuphenduleni koxinzelelo lomzimba wakho (,).

Amanqanaba asezantsi ale minerali ahambelana neemeko ezinje ngoxinzelelo kunye noxinzelelo. Kwaye, uxinzelelo olungapheliyo lunokuzonakalisa iivenkile zomzimba wakho, ezenza le minerali ibaluleke ngakumbi xa uxinezelekile ().

3. Iibhatata

Ukutya yonke, imithombo ye-carb etyebileyo enezitapile inokunceda amanqanaba asezantsi oxinzelelo lwehomoni cortisol ().

Nangona amanqanaba e-cortisol elawulwa ngokuqinile, uxinzelelo olungapheliyo lunokukhokelela ekusebenzeni kwe-cortisol, enokubangela ukudumba, iintlungu, kunye nezinye iziphumo ezibi ().

Uvavanyo lweeveki ezisi-8 kwabasetyhini abanobunzima obugqithisileyo okanye ukutyeba kakhulu bafumanisa ukuba abo batya ukutya okunotye ngokupheleleyo, i-carbs-dense carbs babenamanqanaba asezantsi kakhulu e-salivary cortisol kunabo balandela ukutya okuqhelekileyo kwaseMelika okuphezulu kwiicarbs ezicociweyo ().

Iitapile ezimnandi kukutya okupheleleyo okwenza ukhetho olukhulu lwe-carb. Zipakishwe zizakhamzimba ezibalulekileyo ekuphenduleni koxinzelelo, ezinje nge-vitamin C kunye ne-potassium ().

4. UKimchi

I-Kimchi sisitya semifuno esibilisiweyo esenziwa ngokuqhelekileyo nge napa ikhaphetshu kunye ne daikon, uhlobo lwe radish. Ukutya okunotyiweyo okufana ne-kimchi kupakishwe ngeebhaktiriya eziluncedo ezibizwa ngokuba ziiprobiotic kwaye ziphezulu kwiivithamini, iiminerali, kunye nee-antioxidants ().

Uphando lubonisa ukuba ukutya okunesonka kunokunceda ukunciphisa uxinzelelo kunye noxinzelelo. Umzekelo, kuphando olwenziwe kubantu abadala abayi-710, abo batya ukutya okuvundisiweyo bahlala befumana iimpawu ezimbalwa zoxinzelelo lwentlalo ().

Olunye uphononongo oluninzi lubonisa ukuba izongezo zeprobiotic kunye nokutya okune-probiotic okufana ne-kimchi kunefuthe eliluncedo kwimpilo yengqondo. Oku kunokwenzeka ngenxa yokunxibelelana ne-gut gut bacteria, echaphazela ngokuthe ngqo imeko yakho ().

5. Artichokes

IArtichokes ngumthombo oqaqambileyo omninzi wefayibha kwaye ngakumbi ityebile kwii-prebiotic, uhlobo lwefayibha eyondla iintsholongwane ezinobungane emathunjini akho ().

Izifundo zezilwanyana zibonisa ukuba ii-prebiotic ezinje nge-fructooligosaccharides (FOSs), egxile kwii-artichokes, inokunceda ukunciphisa amanqanaba oxinzelelo ().

Ngapha koko, uphononongo olunye lubonakalisile ukuba abantu abatye i-5 okanye ngaphezulu kweegram ze-prebiotic ngemini bafumana uxinzelelo oluphuculweyo kunye neempawu zokudakumba, kunye nomgangatho ophezulu, ukutya okune-prebiotic rich kungawunciphisa umngcipheko woxinzelelo ().

I-Artichokes zikwindawo ephezulu ye-potassium, i-magnesium, kunye neevithamini C kunye no-K, zonke ezo zinto zibalulekile ekuphenduleni koxinzelelo (,).

6. Inyama yomzimba

Iinyama zomzimba, ezibandakanya intliziyo, isibindi, kunye nezintso zezilwanyana ezinjengeenkomo kunye neenkuku, zingumthombo obalaseleyo weevithamini ze-B, ngakumbi i-B12, B6, riboflavin, kunye nefolate, eziyimfuneko kulawulo loxinzelelo.

Umzekelo, iivithamini ze-B ziyimfuneko kwimveliso yee-neurotransmitters ezinje nge-dopamine kunye ne-serotonin, enceda ukulawula imeko (,).

Ukuxhasa iivithamini ze-B okanye ukutya ukutya okufana nenyama yomzimba kunokunceda ukunciphisa uxinzelelo. Ukuphononongwa kwezifundo ezili-18 kubantu abadala kufumanise ukuba izongezo ze-Vitamin B zehlisa amanqanaba oxinzelelo kwaye zixhamla kakhulu kwimeko ().

Isilayidi esinye (i-85 iigram) sesibindi senyama yenkomo sihambisa ngaphezulu kwe-50% yeXabiso lemihla ngemihla (i-DV) kwi-vitamin B6 kunye ne-folate, ngaphezulu kwe-200% ye-DV ye-riboflavin, nangaphezulu kwe-2,000% ye-DV ye-vitamin B12 ().

7. Amaqanda

Amaqanda ahlala ebizwa njenge-multivitamin yendalo ngenxa yeprofayili yawo enomdla. Amaqanda apheleleyo apakishwe ziivithamini, iiminerali, iiamino acid, kunye nee-antioxidants ezifunekayo kwimpendulo yoxinzelelo olusempilweni.

Amaqanda onke atyebile ngokukodwa kwi-choline, isondlo esifumaneka kumanani amakhulu kukutya okumbalwa kuphela. UCholine ubonakalisiwe ukuba udlala indima ebalulekileyo kwimpilo yengqondo kwaye unokukhusela kuxinzelelo ().

Izifundo zezilwanyana qaphela ukuba izongezo ze-choline zinokunceda ukuphendula ngoxinzelelo kunye nokunyusa imeko ().

8. Ishellfish

I-Shellfish, ebandakanya iimbaza, iiclams, kunye neeoysters, ziphezulu kwii-amino acid ezinje nge-taurine, eye yafundelwa amandla ayo okonyusa imeko ().

I-Taurine kunye nezinye ii-amino acid ziyafuneka ukuvelisa ii-neurotransmitters ezinjenge-dopamine, eziyimfuneko kulawulo lwempendulo yoxinzelelo. Ngapha koko, uphononongo lubonisa ukuba i-taurine inokuba nefuthe lokuthintela uxinzelelo ().

I-Shellfish ikwalayishwe ivithamini B12, zinc, ithusi, manganese, kunye ne selenium, zonke ezinokunceda ukukhulisa imood. Isifundo kubantu abadala base-2,089 baseJapan abanxulumana nokufakwa okuphantsi kwe-zinc, ubhedu, kunye nemanganese noxinzelelo kunye neempawu zoxinzelelo ().

9. I-Acerola cherry powder

I-Acerola cherries ngomnye wemithombo egxile kakhulu ku vithamin C. Baqhayisa nge 50-100% ngaphezulu kwe vithamin C kuneziqhamo zesitrasi ezinje ngeeorenji kunye neelamuni ().

I-Vitamin C iyabandakanyeka ekuphenduleni koxinzelelo. Ngaphezulu, amanqanaba aphezulu e-vitamin C adityaniswa nemo yokuphakama kunye namanqanaba asezantsi oxinzelelo kunye nomsindo. Kwaye ukutya ukutya okunotyebileyo kule vithamin kungaphucula imeko (,,).

Nangona zinokonwatyiswa zisentsha, iiacerola cherries ziyatshabalala kakhulu. Kananjalo, zihlala zithengiswa njengomgubo, onokongeza ekutyeni nakwiziselo.

10. Iintlanzi ezinamafutha

Iintlanzi ezinamafutha ezinje nge-mackerel, i-herring, i-salmon, kunye ne-sardines zityebe kakhulu kwi-omega-3 fats kunye ne-vitamin D, izondlo ezibonisiweyo ukunceda ukunciphisa amanqanaba oxinzelelo kunye nokuphucula imeko.

I-Omega-3s ayimfuneko kuphela kwimpilo yengqondo nakwimood kodwa inokukunceda umzimba wakho uphathe uxinzelelo. Ngapha koko, ukuthathwa kwe-omega-3 esezantsi kunxulunyaniswa noxinzelelo kunye noxinzelelo kubantu baseNtshona (,,).

I-Vitamin D ikwadlala indima ebalulekileyo kwimpilo yengqondo nakwimigaqo yoxinzelelo. Amanqanaba asezantsi ayanyaniswa nomngcipheko okhulayo woxinzelelo kunye noxinzelelo (,).

11. Iparsley

I-Parsley ngumfuno onomsoco ogcwele ii-antioxidants - iikhompawundi ezithomalalisa iimolekyuli ezingazinzanga ezibizwa ngokuba zii-radicals zasimahla kunye nokukhusela kuxinzelelo lwe-oxidative.

Uxinzelelo lwe-oxidative lunxulunyaniswa nezifo ezininzi, kubandakanya nokuphazamiseka kwempilo yengqondo njengoxinzelelo kunye noxinzelelo. Izifundo zicebisa ukuba ukutya okunotye kwii-antioxidants kunokunceda ukuthintela uxinzelelo kunye noxinzelelo ().

I-Antioxidants inokunceda ekunciphiseni ukudumba, okuhlala kuphezulu kwabo banexinzelelo olungapheliyo ().

IParsley ityebe ngakumbi kwiicarotenoids, flavonoids, kunye neeoyile ezingazinzanga, zonke ezineempawu ezinamandla zokulwa ne-antioxidant ().

12. Iigalikhi

I-Garlic iphezulu kwimixube yesalfure enceda ukunyusa amanqanaba e-glutathione. Le antioxidant yinxalenye yomzimba wokuqala womzimba wokuzikhusela kuxinzelelo ().

Ngaphezu koko, izifundo zezilwanyana zibonisa ukuba igalikhi inceda ukulwa uxinzelelo kunye nokunciphisa iimpawu zoxinzelelo kunye noxinzelelo. Okwangoku, uphando olongezelelekileyo lomntu luyafuneka (, 42).

Indlela yoku Peel Garlic

13. Tini

I-Tahini sisasazeke esityebileyo esenziwe ngembewu yesesame, eziyimithombo esemagqabini ye-amino acid L-tryptophan.

I-L-tryptophan sisandulela sokulawula imeko ye-neurotransmitters dopamine kunye ne-serotonin. Ukulandela ukutya okuphezulu kwi-tryptophan kunokunceda ukukhulisa imo kunye nokunciphisa iimpawu zoxinzelelo kunye noxinzelelo ().

Kwisifundo seentsuku ezi-4 kubantu abadala abancinci abangama-25, ukutya okuphezulu kwe-tryptophan kukhokelele kwimood engcono, kunciphisa uxinzelelo, kunye nokunciphisa iimpawu zoxinzelelo, xa kuthelekiswa nokutya okusezantsi kule amino acid ().

14. Imbewu kajongilanga

Imbewu kajongilanga ngumthombo otyebileyo wevithamini E. Le vithamin inyibilikayo ineoli isebenza njenge antioxidant enamandla kwaye ibalulekile kwimpilo yengqondo.

Ukutya okuncinci kwesi sondlo kunxulunyaniswa nokudakumba kunye nokudakumba ().

Imbewu kajongilanga nayo iphezulu kwezinye izinto zokunciphisa uxinzelelo, kubandakanya i-magnesium, i-manganese, i-selenium, i-zinc, iivithamini ze-B, kunye ne-copper ().

15. Brokholi

Imifuno yeCruciferous efana ne-broccoli idume ngezibonelelo zazo zempilo. Ukutya okunotyebi kwimifuno enqamlezileyo kunokunciphisa umngcipheko womhlaza othile, isifo sentliziyo, kunye nokuphazamiseka kwengqondo njengoxinzelelo (,,).

Imifuno yeCruciferous efana ne-broccoli zezinye zezona zinto zixhaphakileyo kwimithombo yokutya-kubandakanya i-magnesium, i-vitamin C, kunye ne-folate-engqineke ilwa neempawu zokudakumba ().

I-Broccoli ikwacebile kwi-sulforaphane, indawo yesalfure eneepropathi zokukhusela kwaye inokuthi inike iziphumo zokuthomalalisa uxinzelelo (,,).

Ukongeza, ikomityi e-1 (i-184 gram) yeepakethi ze-broccoli eziphekiweyo ngaphezulu kwe-20% ye-DV ye-vitamin B6, ukutya okuphezulu kwayo kubotshelelwe kumngcipheko ophantsi woxinzelelo kunye noxinzelelo kwabasetyhini (,).

16. Iichickpeas

Iichickpeas zigcwele uxinzelelo lweevithamini kunye neeminerali, kubandakanya i-magnesium, i-potassium, iivithamini ze-B, i-zinc, i-selenium, i-manganese, kunye ne-copper.

Ezi iimbotyi zimnandi zikwisityebi kwi-L-tryptophan, ekufuneka umzimba wakho uvelise imo-elawula ii-neurotransmitters ().

Uphando lufumanise ukuba ukutya okunotyebileyo kwiiproteni zezityalo ezinje ngee-chickpeas kunokunceda ukukhulisa impilo yengqondo kunye nokuphucula ukusebenza kwengqondo ().

Kwisifundo esingaphezulu kwabantu abangama-9,000, abo balandela ukutya kweMeditera okunotye kukutya kwezityalo ezinje ngeembotyi bafumana imo engcono kunye noxinzelelo oluncinci kunabo balandela ukutya okuqhelekileyo kwaseNtshona okutyebileyo kukutya okucutshungulwayo ().

17. Iti ye-Chamomile

I-Chamomile sisixhobo semithi esisetyenzisiweyo ukusukela kumaxesha amandulo njengesixhobo sokunciphisa uxinzelelo lwendalo. Iti kunye nokukhutshwa kwayo kubonisiwe ukukhuthaza ukulala okuzolileyo kunye nokunciphisa iimpawu zoxinzelelo kunye noxinzelelo (,).

Isifundo seveki esi-8 kubantu abangama-45 abanoxinzelelo babonisa ukuba ukuthatha i-1.5 yeigram zokukhupha i-chamomile kunciphise amanqanaba e-salivary cortisol kunye neempawu ezixhalabisayo ().

18. Iiblueberries

Iiblueberries zinxulunyaniswa nenani lezibonelelo zezempilo, kubandakanya imeko ephuculweyo (,).

La maqunube aphezulu kwii-antioxidants ze-flavonoid ezineziphumo ezinamandla zokuchasana nokudumba kunye ne-neuroprotective. Banokunceda ukunciphisa ukudumba okunxulumene noxinzelelo kunye nokukhusela ngokuchasene noxinzelelo lweselfowuni ().

Ngaphezulu, izifundo zibonise ukuba ukutya ukutya okune-flavonoid ezinjengeeblueberries kunokukhusela kuxinzelelo kunye nokunyusa imeko yakho (,).

Umgca wezantsi

Ukutya okuninzi kuqulethe izondlo ezinokukunceda ukunciphisa uxinzelelo.

IMatcha powder, intlanzi enamafutha, i-kimchi, igalikhi, iti ye-chamomile, kunye ne-broccoli zizinto ezimbalwa ezinokunceda.

Zama ukudibanisa okunye kokutya kunye neziselo ekutyeni kwakho ukuze ukhuthaze ukukhululeka koxinzelelo ngokwendalo.