Okuqukethwe
Ubuchopho yisitho somuntu esibaluleke kakhulu. Inesibopho sokusebenza ngokufanele kwazo zonke izitho nezinhlelo zomzimba.
Iqukethe ama-hemispheres amabili (kwesokudla nangakwesobunxele), i-cerebellum, nesiqu sobuchopho. Emelwe ngamaseli ezinhlobo ezimbili: amangqamuzana ompunga wobuchopho namangqamuzana ezinzwa amhlophe.
Lokhu kuyathakazelisa:
- Ijubane lokucubungula ubuchopho lidlula kude ijubane lekhompyutha ejwayelekile.
- Lapho uneminyaka emithathu, kunamaseli ezinzwa aphindwe kathathu kunabantu abadala. Ngokuhamba kwesikhathi, amangqamuzana angasetshenziswanga ayafa. Futhi amaphesenti amathathu kuya kwamane kuphela aqhubeka esebenza!
- Ingqondo inesimiso esingcono sokujikeleza kwegazi. Ubude bayo yonke imikhumbi yobuchopho ngamakhilomitha ayizinkulungwane eziyi-161.
- Ngesikhathi sokuvuka, ubuchopho bukhiqiza amandla kagesi anganika amandla isibani esincane sokukhanya.
- Ubuchopho bendoda bungaphezu kuka-10% kowesifazane.
Amavithamini namaminerali kubalulekile ebuchosheni
Umsebenzi oyinhloko wobuchopho - ukuxazulula izinkinga. Lokho ngukuhlaziywa kwalo lonke ulwazi olungenayo. Futhi kuzo zonke izakhiwo zobuchopho ezisebenza kahle futhi ngokungenaphutha, idinga ukudla okukhethekile okuqukethe amavithamini namaminerali anjenge:
- I-glucose. Into ebalulekile yokuqinisekisa ukuthi umsebenzi okhiqizayo wobuchopho yi-glucose. Kuqukethwe ekudleni okunjengomisiwe omisiwe, amabhilikosi omisiwe, uju.
- Vitamin C. Ngamanani amakhulu, uvithamini C utholakala ezithelweni ze-citrus, ama-currants amnyama, i-quince yaseJapan, i-bell pepper ne-sea buckthorn.
- Iron. Lokhu kuyinto ebaluleke kakhulu edingeka ebuchosheni bethu. Inani laso elikhulu liqukethe ukudla okufana nama-apula aluhlaza, isibindi. Okuningi futhi kusezinhlamvini nasemidumba.
- Amavithamini weqembu B. Amavithamini B nawo ayadingeka ekusebenzeni okujwayelekile kwengqondo yethu. Zitholakala kwesibindi, ummbila, izikhupha zamaqanda, ubhontshisi, i-bran.
- Calcium. Inani elikhulu kakhulu le-calcium ephilayo, equkethwe emikhiqizweni yobisi, ushizi, nezikhupha zamaqanda.
- Lecithin. Njenge-antioxidant enamandla, i-lecithin nayo ibhekele ukusebenza okujwayelekile kobuchopho. Kunenqwaba yokudla okunjengezinkukhu, isoya, amaqanda nesibindi.
- magnesium. Kuvikela ubuchopho ekucindezelekeni. Kuqukethe i-buckwheat, irayisi, imifino enamaqabunga, ubhontshisi, kanye nesinkwa sezinhlamvu.
- I-acid omega. Kuyingxenye yobuchopho kanye nolwelwesi lwezinzwa. Kutholakala ezinhlanzini ezinamafutha (i-mackerel, i-salmon, i-tuna). Futhi kukhona kuma-walnuts, umnqumo, namafutha emifino.
Imikhiqizo ewusizo kakhulu yobuchopho
Ama-walnuts. Yehlisa inqubo yokuguga. Thuthukisa ukusebenza kobuchopho. Kuqukethe inani elikhulu lama-asidi we-polyunsaturated. Amavithamini B1, B2, C, PP, carotene. Micronutrients - iron, iodine, cobalt, magnesium, zinc, ithusi. Ngaphezu kwalokho, iqukethe i-juglone (into ebalulekile ye-phytoncide).
Ama-Blueberries. Iwusizo kakhulu ku-blueberry yobuchopho. Ithuthukisa inkumbulo, isiza ukuvimbela isifo senhliziyo nemithambo yegazi.
Amaqanda enkukhu. Amaqanda angumthombo wale nto ebalulekile ebuchosheni, njenge-lutein, eyehlisa ubungozi bokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi. Ivimbela i-thrombosis. Ngokusho kwezazi zokudla kwaseBrithani, ukudla amaqanda angafika kwamabili ngosuku kuhle ebuchosheni.
Ushokoledi omnyama. Lo mkhiqizo uyisikhuthazi esibalulekile somsebenzi wobuchopho. Yenza kusebenze amangqamuzana obuchopho, kukhulise imithambo yegazi, okubandakanyeka ekunikezelweni komoya-mpilo ebuchosheni. Ushokoledi unenzuzo ekuphazamisekeni kobuchopho okubangelwa ukungalali nokukhathala. Isiza ukululama ngokushesha ngemuva kokushaywa unhlangothi. Ngaphezu kwalokho, iqukethe i-phosphorus eyondla ubuchopho. I-Magnesium, ebhekele ibhalansi yeseli.
Izaqathi. Kuvimbela ukubhujiswa kwamangqamuzana obuchopho, kubambezele inqubo yokuguga.
Izimila zasolwandle. Ama-seaweed awusizo kakhulu kumkhiqizo wobuchopho. Iqukethe inani elikhulu le-iodine. Futhi njengoba ukuntuleka kwayo kugcwele ukucasuka, ukuqwasha, ukuphazamiseka kwememori, nokudangala, ukufakwa kwalo mkhiqizo ekudleni, kusivumela ukuthi sikugweme.
Izinhlobo ezinamafutha ezinhlanzi. Inhlanzi ecebile ngamafutha acid omega-3, ilunge kakhulu ebuchosheni.
Inyama yenkukhu. Ukunotha kwamaphrotheni, kungumthombo we-selenium no-b amavithamini.
Isipinashi. Isipinashi siqukethe inani elikhulu lezakhamzimba. Ungumthombo onokwethenjelwa wama-antioxidants, amavithamini A, C, K nensimbi. Kuvikela umzimba ezifweni ezinjenge-stroke nokuhlaselwa yisifo senhliziyo.
Izincomo
Ngomsebenzi, ubuchopho budinga ukudla okunomsoco. Kuyinto efiselekayo ukuqeda ekudleni amakhemikhali ayingozi kanye nezivimbelakuvunda.
Ucwaningo, oluthinte abafundi abangaphezulu kuka-1 000 000, lukhombise le miphumela elandelayo. Abafundi abaneLunches yabo ebingafaki ukunambitheka okwenziwe, udayi, kanye nezinto zokubulala, baphase ukuhlolwa kwe-IQ ngo-14% kangcono kunabafundi abasebenzisa izithasiselo ezibalulwe ngenhla.
Ukunamathela emsebenzini nokuphumula, ukudla okunomsoco nomsebenzi, ukuvimbela ukwephulwa, ukugcina impilo yobuchopho iminyaka eminingi.
Amakhambi abantu okwenziwa ngokujwayelekile kokusebenza kobuchopho
Nsuku zonke, esiswini esingenalutho yidla i-Mandarin eyodwa, ama-walnuts amathathu, kanye ne-dessert spoon yezithelo zomisiwe. Ngemizuzu engama-20 phuza ingilazi yamanzi okushisa ekamelweni. Futhi ngemuva kweminye imizuzu engu-15-20, ungakujabulela ukudla kwasekuseni. Ukudla kwasekuseni kumele kube lula futhi kungaqukathi inani elikhulu lamafutha.
Umphumela ubonwa cishe ezinyangeni eziyisithupha. Ukwandisa inani lemikhiqizo, noma imvamisa yokwamukela - akunakwenzeka. Kulokhu, umphumela ungaba okuphambene!
Imikhiqizo eyingozi ebuchosheni
- Spirits. Dala i-vasospasm, bese kubhujiswa amaseli obuchopho.
- Salt. Kubangela ukugcinwa komswakama emzimbeni. Ngenxa yalokhu, kukhona ukwanda komfutho wegazi, nawo ongadala isifo sohlangothi.
- Inyama enamafutha. Kwandisa izinga le-cholesterol futhi, ngenxa ye-atherosclerosis yemikhumbi yobuchopho.
- Iziphuzo ze-Fizzy, "Abaqaphi", amasoseji, nokunye imikhiqizo efana ne-shelf-stable. Kuqukethe okuyingozi kumakhemikhali obuchopho.
Siqoqe amaphuzu abaluleke kakhulu mayelana nokudla okufanele kobuchopho kulo mfanekiso futhi singajabula uma wabelana ngesithombe kumanethiwekhi omphakathi noma kubhulogi, ngesixhumanisi saleli khasi:
unkulunkulu anibusise ngemfundo eniyinikezayo kulo mhlaba womhlaba. Sidinga ulwazi olwengeziwe mayelana nempilo yabantu.