Ushokoledi omnyama
Abaningi bathambekele ekubambeni intuitively ukuhlupheka ngoshokoledi onephunga elimnandi. Kuvela ukuthi isayensi isohlangothini lwabo. Ngempela ushokoledi uthathwa njenge-antidepressant enhle. Ucwaningo luye lwabonisa ukuthi kunciphisa amazinga amahomoni okucindezeleka - i-cortisol ne-catecholamines. Izifundo ezingaphansi kwengcindezi enkulu zaba ngcono ngemva kwamasonto amabili okusetshenziswa ushokoledi omnyama. Umthamo wansuku zonke wawungu-40 g ngesikhathi sokuhlolwa. Kubalulekile ukuthi ushokoledi ube yi-organic futhi uqukathe ushukela omncane ngangokunokwenzeka.
Ama-Walnuts
Esinye sezimpawu zomzimba zokucindezeleka umfutho wegazi ophezulu. Ubuningi be-alpha-linolenic acid kuma-walnuts busiza ukuzinzisa umfutho wegazi. Amafutha e-polyunsaturated fatty acids ama-walnuts acebile nawo anenzuzo ekujikelezeni okuvamile kanye nokumelana nokucindezeleka kwenhliziyo.
Ugaliki
I-garlic yehlisa amazinga e-cortisol, ivimbela umzimba ekuthuthukiseni ukusabela kweketanga ekucindezelekeni. I-allicin equkethwe kugalikhi iqinisa nesistimu yenhliziyo, ijwayele umfutho wegazi kanye namazinga e-cholesterol.
Amakhiwane
Amakhiwane amasha noma omisiwe angumthombo wamavithamini, amaminerali kanye nama-antioxidants. Iphinde ibe ngumphakeli we-potassium, i-calcium ne-magnesium, ebalulekile kumfutho wegazi ojwayelekile kanye nokusebenza kwemisipha. Ngenxa yalezi zakhiwo, amakhiwane alwa nokucindezeleka okwenziwe nge-oxidative okwenzeka ngenxa yokungadli kahle, ukubhema kanye nokungcoliswa kwemvelo.
oatmeal
Lokhu okusanhlamvu kuwumthombo we-fiber futhi kunikeza umuzwa wokusutha isikhathi eside. I-Oatmeal iqukethe ama-carbohydrate ayinkimbinkimbi, aphakamisa izinga le-serotonin, futhi, ngenxa yalokho, imizwa.
Imbewu yethanga
Intandokazi yasekwindla imbewu yethanga - iqukethe inala ye-omega-3 fatty acids, i-magnesium, i-zinc ne-potassium. Kanye nama-phenols amaningi, asebenza njengama-antioxidants. Lezi zinto zivikela ekukhuphukeni kwengcindezi futhi zinciphise ingcindezi ye-oxidative.
Chard
Imifino enamahlamvu aluhlaza okumnyama ilayishwe amavithamini abalulekile ancibilikayo amafutha (A, C, E, no-K) namaminerali afana ne-calcium, insimbi, i-magnesium, ne-potassium. I-Chard iqukethe ikilasi lama-antioxidants aziwa ngokuthi ama-betalain. Lokhu kuvikela izinyoni ezimbili ngetshe elilodwa, okuhambisana nokucindezeleka - ushukela ophezulu wegazi kanye nomfutho wegazi ophezulu.
Ulwelwe Lwasolwandle
Ngaphezu kwezinzuzo ezibalwe ngenhla, impilo yasolwandle iqukethe iodine eningi, edingekayo ukuze indlala yegilo ikhiqize amahomoni. Ngakho-ke, ukhula lwasolwandle lujwayelekile ibhalansi ye-hormonal futhi lwandisa ukumelana nokucindezeleka.
Citrus
Sekungamakhulu eminyaka, iphunga lezithelo ezisawolintshi lisetshenziselwa ukudambisa ukungezwani. Ngaphezu kwephunga, udinga ukukhumbula inani elikhulu le-ascorbic acid kumawolintshi namagilebhisi. Kokunye ukuhlola, izingane ezikhuluphele ezinokucindezeleka okungokwengqondo zanikezwa inani elanele lezithelo ezisawolintshi. Ekupheleni kokuhlolwa, umfutho wegazi wabo wawungekho mubi ukwedlula owezingane ezizacile ezingazange zibe nokucindezeleka.
Ubani obengacabanga ukuthi ungakwazi ukukhulula imiphumela yokucindezeleka hhayi ngosizo lwezidakamizwa, kodwa ngokumane wenze izinguquko ekudleni kwakho. Ukudla okufanele kuyingqondo enempilo futhi enamandla, futhi azikho izinkinga ezinganyakazisa amandla omzimba.