Sonke sihlangabezane nezifiso ezingalindelekile zomkhiqizo othile. Lapho nje umcabango onjalo ufika engqondweni, kuba cishe akunakwenzeka ukumelana nalokhu "kuhlasela" okungazelelwe, futhi sifinyelela ushokoledi noma ama-chips. Isifiso singase siphakame, okokuqala, ngenxa yemikhuba yakudala noma izinkumbulo: isibonelo, le khukhi, owayibona ku-counter, ngokuzumayo ifana nezimpahla ezibhakiwe zikagogo wakho. Futhi ushizi othengiswa emakethe unuka sengathi ubuyele epulazini elincane lesiFulentshi owake walivakashela. Futhi ufuna ngempela ukuzama konke ngokushesha! Kodwa-ke, kholwa noma cha, kunezimo lapho isifiso esingenakubekezelelwa sokudla amafrimu sihlotshaniswa nokuntuleka kwezakhi. Unganquma kanjani ukuthi yimaphi ama-micronutrients umzimba ongenawo, nokuthi ungashintsha kanjani ukudla okusheshayo ukuze uhlangabezane nezidingo zomzimba, funda kulokhu okuqukethwe.
Isifiso sokudla siwumshoshaphansi, futhi asikafiki nokudla. Ngezinye izikhathi kwenzeka ukuthi ngenkathi sibuka i-movie, sibona i-hamburger etafuleni lokudlela le-hero futhi siqonde ukuthi uma ungadli okwamanje, into embi izokwenzeka. Kodwa awudingi ukunqotshwa isilingo: lokhu kuzonciphisa isimo sakho okwesikhashana, kodwa ngeke kuyiqede inkinga.
“Iyiphi enye inkinga? Ngifuna nje ukudla le hamburger nge-cutlet enamanzi! ” – usho. Kodwa ngale ndlela, umzimba wakho unikeza izimpawu zokuthi umzimba unokungalingani kwamavithamini, izakhi kanye nezakhi zokulandelela, futhi indaba idinga ukulungiswa hhayi ukudla okungenamsoco.
Kodwa lesi sidlo esinonya sivelaphi, futhi kungani ngezinye izikhathi ufuna into enosawoti, nezinye izikhathi - ezimnandi?
Uma ufuna:
chocolate
Okokuqala, khumbula ukuthi isikhathi sakho kufanele siqale ngokushesha kangakanani? Abesifazane bavame ukufuna ushokoledi ngesikhathi sabo, ngoba i-cocoa iqukethe i-magnesium eningi: lena yisici sokulandelela esilahleka ngobuningi kanye negazi.
Ngokocwaningo olwenziwa yi-American Chemical Society, abantu abacindezelekile noma abacindezelekile bangawulangazelela njalo ushokoledi: ukhuphula amazinga e-serotonin (“ihomoni yenjabulo”), i-dopamine (“ihomoni yokuzizwa kahle”) kanye ne-oxytocin (i-“hormone yokujabula”). i-hormone yothando”), ekhishwa ngesikhathi sokugona, ukuqabulana nocansi. Futhi okubaluleke kakhulu, ngenxa yokuqukethwe kwe-magnesium ne-theobromine, ubumnandi bunciphisa izinga le-cortisol - "i-hormone yokucindezeleka".
Ungazishayi ama-wedges ambalwa ngemva kwenhlolokhono embi yomsebenzi noma ingxoxo embi nomphathi wakho.
Awekho amaphuzu angenhla akuthintayo, kodwa ingabe isandla sakho sisafinyelela ithayela? Ngokunokwenzeka, umzimba wakho awunawo i-magnesium, i-chromium, amavithamini B kanye nama-acids abalulekile abalulekile. Ukuqukethwe kwe-cocoa okwengeziwe kushokoledi, i-magnesium eningi equkethe.
Kulinganiselwa ukuthi cishe amaphesenti angama-80 abantu baseRussia abadli i-magnesium eyanele.
I-trace element ayisekeli kuphela isimiso somzimba sokuzivikela ezifweni futhi ivimbela ukuvuvukala okuhlukahlukene, kodwa futhi idlala indima ebalulekile ekusebenzeni kwesimiso sezinzwa futhi ithinta ikhwalithi yamathambo. Ngaphezu kukashokoledi, i-magnesium itholakala nasezinhlanzini, imifino enamahlamvu aluhlaza, amantongomane, ubhontshisi kanye nokunye okufana nokolweni.
Ushizi
Faka ushizi ogayiwe cishe kuzo zonke izitsha futhi uwudle ngesidlo sasekuseni, sasemini nesakusihlwa? Kungenzeka ukuthi unezinkinga zenkumbulo nobunzima bokugxilisa ingqondo. Ucwaningo olwenziwa ososayensi baseMelika selukhombisile ukuthi abantu abane-attention deficit hyperactivity disorder (ADHD) banamathuba amaningi okuhalela ushizi kunabantu abanempilo.
Ngaphezu kwalokho, ushizi, njengoshokoledi, uthuthukisa isimo sengqondo futhi ukhuthaza ukuphumula: kodwa kulokhu ngenxa yokuqukethwe kwe-L-tryptophan.
Kungenzeka ukuthi umzimba wakho awunayo i-calcium. Ingabe ungowesifazane othanda ukudla okunamafutha amancane kunalawo aqukethe okungenani inani elincane lamafutha? Odokotela bakhala nge-alamu: ngenxa yokuthi ukudla okunamafutha aphansi akuqukethe cishe i-calcium, namuhla, inani elikhulu labesifazane bane-osteoporosis eneminyaka engu-40-50! Ngakho-ke ungazinciki injabulo yokudla ukudla okumbalwa kwe-Cheddar oyikhonzile. Ushizi une-calcium ephezulu kakhulu, esekela amazinyo anempilo, amathambo, imisipha, inhliziyo nesimiso sezinzwa.
Amaphesenti angama-90 abantu baseRussia abanawo uvithamini D, ngoba izinyanga eziyisithupha singaliboni neze ilanga. Ukuntuleka kwalokhu okuphilayo okusebenzayo, ungagcwalisa, owayengacabanga, futhi ngosizo lukashizi!
Kuvela ukuthi ushizi uyi-superfood, ngoba umzimba udinga inani elanele levithamini D ukucubungula i-calcium: zombili izinto zixhumana ngokushesha, yingakho i-calcium imuncwa kangcono kulo mkhiqizo wobisi.
Uyala i-pasta enengxenye ephindwe kabili yeParmesan, futhi ungathola izinhlobo eziningana zoshizi efrijini lakho, cabanga: mhlawumbe ulahlekelwa "i-vitamin yelanga"?
Uma uhlezi ehhovisi kusukela ekuseni kuze kube sebusuku kakhulu, uhlala endaweni ebandayo, futhi ngezimpelasonto ugxile kakhulu emisebenzini yasekhaya kangangokuthi awusenawo amandla anele ohambo, umzimba wakho awunawo uvithamini D owanele. ukuphuma kaningi ngezinsuku ezinelanga, futhi uma le nketho ingekho kuwe, yidla izinhlanzi ezinamafutha amaningi, ibhotela, izikhupha zamaqanda nama-chanterelles ngaphezu koshizi.
Amaswidi
Kumayelana “nokufuna okuthile okumnandi.” Uzwakala ujwayelekile? Sisho lesi sisho kithi njalo lapho izinga lokucindezeleka liphuma esikalini: izinsuku zokugcina zivuliwe, imoto iphukile, futhi akekho ozothatha ingane enkulisa. Ngakho sihlala etafuleni lethu, sishwabadela uswidi ngamunye ngamunye. Kodwa ungajahi ukuzigxeka: ushukela wenza kusebenze inkaba yobuchopho bakho, okukusiza ngempela ukuthi ugxile kulokho okwenzeka isikhashana. Ngakho-ke ngokombono we-physiology, konke kunengqondo, kodwa kuholela ekugxumeni emazingeni kashukela egazini, okuholela ekuqhubekeleni phambili kwe-candy. Ngokuvamile, umbuthano ononya.
Kodwa uma ukuphila kuzolile ngokuphelele, futhi izandla zakho namanje ukufinyelela candy? Yini enye umzimba wakho ozama ukukutshela yona? Mhlawumbe imbangela ukuntuleka kwe-chromium, “esebenza” ngokuhlanganyela ne-insulin ukuze kube lula ukumuncwa kweglucose egazini kumaseli omzimba. Yidla inyama yezitho ezinothe nge-chrome, inyama yenkomo, inkukhu, izaqathe, amazambane, i-broccoli, isilimo esinengono emnandi edliwayo, okusanhlamvu, namaqanda esikhundleni samaswidi.
Inyama
Ukuhalela inyama kungaba umphumela wezinga eliphansi leprotheyini oyidlayo, ukuntula kwayo (uma ungumuntu odla imifino), kanye nokuntuleka kwama-micronutrients abalulekile atholakala kumaprotheni ezilwane: i-zinc, insimbi, i-B12 ne-Omega-3 .
Uma ufisa ngempela i-burger ene-cutlet enamanzi, kodwa isikhathi solwandle sisekhaleni, yini okufanele uyenze? Ukuncika ezinhlanzini nasezinkukhuni - zinensimbi eningi futhi zine-calorie ephansi
Umzimba ungase futhi untule i-zinc, ebangela isikhumba esinempilo, izinwele nezinzipho. Akuyona nje inyama ebomvu equkethe inani elikhulu lale mineral, kodwa futhi i-shellfish noshizi.
Naphezu kweqiniso lokuthi inyama ebomvu ingumthombo omkhulu we-iron ne-zinc, akusho ukuthi ukudla kwemifino akwanele: kulokhu, ukuze udle ukudla okulinganiselayo, udinga ukuchitha isikhathi esiningi ekuthuthukiseni. ukudla kwakho. Ngokwesibonelo, insimbi igcwele i- tofu, amakhowe, amazambane, imidumba, amantongomane, imbewu nezithelo ezomisiwe. Kukhona i-zinc eningi ku-lentils, isipinashi, imbewu yethanga kanye nesinkwa se-wholemeal.
Insimbi yemifino imunca izikhathi eziningana ezimbi kunesilwane, ngakho-ke hlanganisa lokhu kudla nalabo aqukethe i-vitamin C (izithelo ezisawolintshi, i-sauerkraut, upelepele, ama-currants), njengoba ikhuthaza ukucubungula kwayo okungcono.
Amakhukhi, i-pasta, isinkwa, irayisi
Isonto lonke uphupha i-croissant futhi ungazitholeli indawo: lapha ibukisa phezu kwekhawunta, isha futhi ibomvu. Imicabango ngaye ayizange ikushiye ihora lonke: ubuchopho bufuna ngokushesha okuthile okunama-carbohydrate! Eqinisweni, lokhu akuyona into engaphezu kokulangazelela ushukela.
Ososayensi bathi ngemva kokudla okunjalo kudlula wonke ama-receptors olimini, umzimba ukubheka njengoswidi.
Ukuhalela ama-carbohydrate alula kungabonisa i-hypoglycemia (ukwehla kwezinga likashukela egazini) kanye nokuntuleka kwe-chromium, okuholela ekukhathaleni okudlulele okuqhubekayo nokukhathala okusheshayo. Ukuze ulungise ukushoda kwe-micronutrient, yidla ubhanana, ama-apula, amabhilikosi, i-paprika, isipinashi, ubhontshisi, ukwatapheya, i-broccoli, nezaqathi.
Futhi, ukulangazelela okungazelelwe ukudla okunesitashi kukhuluma ngokuntuleka kwe-tryptophan - i-amino acid ebhekele ukwakheka kwe-serotonin - "ihomoni yenjabulo." Ngakho-ke akukho lutho olumangalisayo lokuthi, ngokwesibonelo, ngemva kokuhlukana nomuntu esimthandayo, siqala ukuncika kumakhukhi we-chocolate, esasihamba ngekhilomitha ngaphambili.
Umzimba unciphisa kakhulu ukukhiqizwa kwe-serotonin (futhi, ngokufanele, i-tryptophan), sidabukile futhi sicindezelekile, yingakho umzimba ufuna "ukusekelwa" ngaphandle futhi uwuthole kufulawa. Ukuntuleka kwe-amino acid kuholela esimweni esibi, ukukhathazeka kanye nenkinga yokulala. Imithombo enempilo ye-tryptophan yi-turkey, ubisi, amaqanda, ama-cashews, ama-walnuts, i-cottage shizi nobhanana.
Ama-chips, ama-pickle
Okokuqala, umzimba wakho awunawo amanzi. Sivame ukuphambanisa ukomela indlala, ngakho ukulangazelela usawoti, osiza ukugcina uketshezi, kungase kusho ukuthi awuwaphuzi amanzi anele noma ulahlekelwa yiwo amaningi (ngokwesibonelo, uma uhlanza, uhuda, noma ukujuluka ngokweqile).
Okwesibili, ukulangazelela ukudla okunosawoti omningi kungaba uphawu lokuntuleka kwe-electrolyte.
Ngokwesibonelo, ngokocwaningo oluthile lwesayensi, abesifazane ababika isifiso esinamandla sokudla into enosawoti babengenayo i-calcium, i-sodium, i-magnesium, ne-zinc.
Lawa amaminerali abalulekile ekusebenzeni okuvamile kwenhliziyo, imisipha nezinzwa, kanye nokugcina izinga elifanele le-tissue hydration. Ukuntuleka kwama-electrolyte kungabangela amajaqamba, amajaqamba, nekhanda elibuhlungu. Ezinye izindlela ezinempilo esikhundleni samantongomane, imbewu, okusanhlamvu, izithelo ezomisiwe, ukwatapheya, nemifino enamaqabunga aluhlaza.
Ama-croutons, ama-crackers, amantongomane, ama-crisps
Ingabe ufuna ukudla okuthile? Ongoti bezokudla bakhomba izizathu ezimbili. Okokuqala, ungaphansi kwengcindezi: i-crunching isiza ukukhulula ukungezwani kancane. Okwesibili - ngokuyisisekelo, udla ukudla okuwuketshezi (ama-smoothies, amasobho, ama-yoghurts), kanye nezindlala zakho zamathe nemihlathi, okubizwa ngokuthi "ukubhoreka". Ngemva kosuku olulodwa noma ezimbili, badinga ukukhuthazwa - yingakho ukulangazelela ukudla okuqinile.
I-ayisikhilimu, iyogathi
Mhlawumbe isizathu isilungulela noma i-acid reflux: odokotela bathi ukudla okune-creamy texture kuthoba umminzo ocasukile, okuyikhona kanye okudingwa umzimba okwamanje. Futhi ukunxanela u-ayisikhilimu noma iyogathi kungabangela ... uthando lwakho lwezidakamizwa ezidambisa izinhlungu ongekho ekhawunteni! Izidakamizwa ezingezona ze-steroidal ezilwa nokuvuvukala zingase zibonakale zingenabungozi, kodwa zingabangela ukuvuvukala esiswini, futhi isifiso sento "emnene" iwuphawu oluvela emzimbeni ukulinganisa ukuvutha kancane.
Amazambane athosiwe noma amafrimu
Ukuhalela ukudla okuthosiwe kumane nje kuwukukhala umzimba ucela usizo. Kungenzeka ukuthi udla ukudla futhi unciphisa amafutha. Kangangokuthi umzimba awusakhathaleli ukuthi ungawutholaphi: ekudleni okunempilo (amantongomane, ukwatapheya, iminqumo) noma ekudleni okunamafutha anqunyelwe (ama-french fries angenye yawo). Indlela yokuxazulula le nkinga? Yidla amafutha amaningi “amahle”: izinhlanzi ezinamafutha, amantongomane, imbewu, amafutha omnqumo, nokwatapheya. Ingabe unomuzwa wokuthi ngeke uphile ngisho umzuzwana ngaphandle kwamazambane? Bhaka imifino emnandi yezimpande ezincane ngamakhambi kuhhavini bese ukhonza ngesaladi yemifino, ethelwe ngamafutha omnqumo - ngale ndlela uzokwanelisa kokubili ukulamba okungokomzwelo (isifiso sokudla amazambane ngazo zonke izindleko) kanye nendlala yomzimba (isidingo samafutha) .
Ukudla okubabayo: i-salsa, i-paprika, i-burrito, i-curry
Isizathu esivame kakhulu sokuthi ulangazelele ukudla okubabayo ingoba umzimba wakho udinga ukupholiswa. Kungani, ngokwesibonelo, izidlo zaseMexico, zaseNdiya naseCaribbean zidume ngobuningi bezitsha ezibabayo? Lokhu kungenxa yokuthi ezindaweni ezishisayo, umzimba oshisa ngokweqile udinga ukupholisa, futhi indlela elula yokwenza lokhu ngosizo lwezinongo ezikhuthaza ukukhiqizwa komjuluko. Iphinde ipholise umzimba.
Esinye isizathu kungaba izinkinga zegilo. I-Capsaicin, etholakala ekudleni okubabayo, isheshisa imetabolism. Uma i-gland yegilo "i-junk", ingaholela ekunciphiseni kwe-metabolism, futhi umzimba uzofuna ukusheshisa ngokudla ukudla okunjalo.
Ngakho-ke, uma ngezikhathi ezithile unesifiso esingabekezeleleki sokudla i-curry ebabayo noma i-salsa, cabanga ngokuvakashela i-endocrinologist.
Futhi-ke, lapho ngaphandle kwe-endorphins. Ukudla okubabayo kubangela ukukhululwa “kwamahomoni enjabulo”, ngakho-ke nansi enye indlela yebha kashokoledi edume kabi!
Isoda emnandi
Abantu abaningi abayithandi i-soda: ivala kakhulu futhi ayinampilo. Kodwa-ke, kwesinye isikhathi okuncamelayo okuhlala njalo kuyafiphala ngemuva, futhi uqala ngokulangazela ukufuna ukuphuza lesi siphuzo esiyingozi: khona lapha futhi manje, ngaphandle kokulibala. Kungenzeka ukuthi, udinga i-caffeine: i-cola eyodwa iqukethe u-30 mg wayo - lokho kwanele ukukunikeza amandla futhi ikusize uvuselele.
Esinye isizathu sesifiso ukuntuleka kwe-calcium. Indima yayo ekuphileni ibaluleke kangangokuthi lapho umzimba uqala ukuntula lesi sakhi sokulandelela, umzimba uqala ukusebenzisa i-calcium emathanjeni. I-soda ingathinta kanjani le nqubo? I-phosphoric acid equkethe ikhipha i-trace element emathanjeni ukuze umzimba ukwazi ukumunca, nokho. Njengoba ungase uqagele, lokhu kubangela umonakalo omkhulu emathanjeni futhi, ngokuhamba kwesikhathi, kuholela ekwakhiweni kwamathambo okuqala.
Ukwatapheya, amantongomane, imbewu, amafutha
Uma uthi nhlá, isifiso sokudla ukudla okunempilo okunjalo angeke sisho lutho: kahle-hle, ufuna ukuthulula iphakethe lama-cashews noma wengeze imbewu yethanga izikhathi ezi-2 esaladini. Ziwusizo! Asiphikisani: ukudla i-avocado kungcono kakhulu kunephakethe lamafrimu aseFrance, kodwa kulokhu, isifiso esinamandla siphinde sibonise ukungasebenzi kahle emzimbeni. Okokuqala, kubonisa ukuntuleka kwekhalori, ukuntuleka kwamafutha futhi, ngenxa yalokho, ukuntuleka kwamandla. Abesifazane bavame ukunciphisa budedengu inani lamafutha abawadlayo, okuholela nakanjani ekuphazamisekeni kwesimiso samahomoni. Ngakho-ke uma udla ukudla okuqinile, futhi ngokuzumayo ufuna ukudla amantongomane ambalwa, ungaphikisani, ngoba lokhu akuyona i-whim, kodwa isidingo.
I-Lemon, i-sauerkraut, ukhukhamba oqoshiwe
Udinga ukuvula imbiza yama-gherkins afakwe emanzini anosawoti phakathi nobusuku? Isizathu salokhu kushukumisa okubonakala kungenangozi kungase kube okuqukethwe okuphansi kwe-asidi yesisu. Ukudla okuningi okufakwe emanzini anosawoti kanye ne-acidic kungama-probiotics emvelo umzimba ongenawo kulesi simo. I-asidi yesisu iyisivikelo esibalulekile somzimba, ihlanza futhi igaye ukudla. Uma ukukhiqizwa kwayo kuphazamiseka, uchungechunge lwezinqubo luqala oluholela ezifweni ze-digestive tract, i-allergies, ukuntuleka komsoco kanye nokuqunjelwa.