Ukudla komcabango

Indlela ubuchopho bethu obusebenza ngayo incike ekutheni sidla kanjani, yimiphi imithi esiyithathayo, indlela yokuphila esiyiphilayo. Ipulasitiki yobuchopho, ikhono layo lokuzakha kabusha, ithonywa kakhulu izimo zangaphandle, kuchaza uJean-Marie Bourre. Futhi esinye salezi “zimo” ukudla kwethu. Yiqiniso, akukho silinganiso sokudla esiyokwenza umuntu ovamile abe ngqondongqondo noma athole umklomelo kaNobel. Kodwa ukudla okunomsoco kuzokusiza ukuthi usebenzise amakhono akho obuhlakani ngokuphumelelayo, ubhekane nokungabi khona kwengqondo, ukukhohlwa nokusebenza ngokweqile, okwenza impilo yethu ibe nzima kakhulu.

Izingwejeje. Ukuze ubuchopho busebenze ngokugcwele

Ngesikhathi sokugaya, amaprotheni ahlukaniswa abe ama-amino acid, amanye awo ahilelekile ekukhiqizeni ama-neurotransmitters (ngosizo lwalezi zinto ze-biochemical, ulwazi ludluliswa lusuka ezithweni zomqondo luye ebuchosheni bomuntu). Iqembu lososayensi baseBrithani, lapho lihlola amantombazane adla imifino, lafinyelela esiphethweni sokuthi i-intelligence quotient (IQ) yabo iphansi kancane kunaleyo yontanga yabo abadla inyama ngakho-ke abahlushwa ukuntuleka kwamaprotheni. Isidlo sasekuseni esilula kodwa esicebile ngamaprotheni (iqanda, iyogathi, ushizi we-cottage) sisiza ukuvimbela ukuwohloka kwantambama futhi ubhekane nokucindezeleka, kuchaza uJean-Marie Bourre.

Amafutha. Izinto zokwakha

Ubuchopho bethu bunamafutha acishe abe ngu-60%, cishe ingxenye yesithathu yawo “ihlinzekwa” ngokudla. Ama-Omega-3 fatty acids ayingxenye yolwelwesi lwamangqamuzana obuchopho futhi athinta isivinini sokudlulisa ulwazi kusuka ku-neuron kuya ku-neuron. Ucwaningo olwenziwa eNetherlands yiNational Institute for Health and the Environment (RIVM, Bilthoven) lubonise ukuthi abantu abadla izinhlanzi ezinamafutha amaningi olwandle olubandayo (okugcwele omega-3 fatty acids) bagcina ukucaca komcabango isikhathi eside.

UJean-Marie Bourre uphakamisa uhlelo olulula: isipuni samafutha e-rapeseed (kanye ngosuku), inhlanzi enamafutha (okungenani kabili ngesonto) kanye namafutha ezilwane agcwele ngangokunokwenzeka (isinqumelo, ibhotela, ushizi), kanye nemifino ene-hydrogenated. (imajarini, i-confectionery eyenziwe efektri), engavimbela ukukhula okuvamile nokusebenza kwamangqamuzana obuchopho.

Ama-carbohydrate. Umthombo wamandla

Nakuba kubantu isisindo sobuchopho maqondana nomzimba singama-2% kuphela, lesi sitho sithatha ngaphezu kuka-20% wamandla asetshenziswa umzimba. Ubuchopho buthola i-glucose ebalulekile ukuze isebenze emithanjeni yegazi. Ubuchopho bunxephezela ukuntuleka kweglucose ngokumane unciphise umsebenzi wawo.

Ukudla okunama-carbohydrate okuthiwa “ahamba kancane” (isinkwa sokusanhlamvu, imidumba, i-durum wheat pasta) kusiza ukugcina ukunaka nokugxilisa ingqondo kangcono. Uma ukudla okuqukethe ama-carbohydrate “ahamba kancane” kungafakwa ekudleni kwasekuseni kwezingane zesikole, lokhu kuzothinta kabi imiphumela yezifundo zazo. Ngokuphambene, ukweqisa kwama-carbohydrate "asheshayo" (amakhukhi, iziphuzo ezinoshukela, amabha kashokoledi, njll.) kuphazamisa umsebenzi wobuhlakani. Ukulungiselela umsebenzi wosuku kuqala ebusuku. Ngakho-ke, esidlweni sakusihlwa, ama-carbohydrate "ahamba kancane" nawo ayadingeka. Phakathi nokulala ebusuku, ubuchopho buyaqhubeka budinga ukugcwaliswa amandla, kuchaza uJean-Marie Bourre. Uma udla isidlo sakusihlwa kusenesikhathi, yidla okungenani ama-prunes ambalwa ngaphambi kokulala.

Amavithamini. Yenza ubuchopho busebenze

Amavithamini, ngaphandle kwalokho okungenampilo ngokomzimba noma ngokwengqondo, nawo abalulekile ebuchosheni. Amavithamini B ayadingeka ekuhlanganiseni nasekusebenzeni kwama-neurotransmitters, ikakhulukazi i-serotonin, ukuntuleka kwayo okudala ukucindezeleka. B amavithamini₆ (yeast, cod liver), folic acid (isibindi senyoni, isikhuphasha seqanda, ubhontshisi omhlophe) kanye no-B₁₂ (isibindi, inhlanzi, i-oyster) ivuselela inkumbulo. Vitamin B₁ (ingulube, udali, okusanhlamvu) isiza ukunikeza ubuchopho amandla ngokubamba iqhaza ekuqhekekeni kweglucose. I-Vitamin C ivuselela ingqondo. Ngokusebenzisana nentsha eneminyaka engu-13-14, abacwaningi e-Dutch National Institute for Health and Environment bathola ukuthi amazinga engeziwe kavithamini C emzimbeni athuthukisa izikolo zokuhlolwa kwe-IQ. Isiphetho: ekuseni ungakhohlwa ukuphuza ingilazi yejusi lewolintshi elisanda kufakwa.

Amaminerali. Iphimbo nokuvikela

Kuwo wonke amaminerali, i-iron ibaluleke kakhulu ekusebenzeni kobuchopho. Iyingxenye ye-hemoglobin, ngakho ukuntula kwayo kubangela i-anemia (i-anemia), lapho sizwa khona ukuwohloka, ubuthakathaka, nokozela. Uphudingi olumnyama luhamba phambili ngokokuqukethwe kwensimbi. Okuningi kwayo enkomeni, esibindini, kudali. I-Copper ingenye amaminerali abaluleke kakhulu. Kubandakanyeka ekukhululweni kwamandla ku-glucose, okudingekayo ekusebenzeni kahle kobuchopho. Imithombo yethusi isibindi senyamazane, ama-squid nama-oyster.

Ukuqala ukudla okulungile, akufanele uthembele kumphumela osheshayo. I-pasta noma isinkwa kuzosiza ukubhekana nokukhathala nokungabibikho komqondo maduzane, cishe ihora. Kodwa amafutha e-rapeseed, i-pudding emnyama noma inhlanzi kufanele idliwe njalo ukuze uthole umphumela. Imikhiqizo ayiwona umuthi. Ngakho-ke, kubaluleke kakhulu ukubuyisela ibhalansi ekudleni, ushintshe indlela yakho yokuphila. NgokukaJean-Marie Bourra, akukho ukudla okuyisimangaliso okunjalo okulungiselelwe izivivinyo zokungena noma iseshini ngesonto nje. Ubuchopho bethu namanje akuwona umshini ozimele. Futhi ngeke kube nokuhleleka ekhanda kuze kube emzimbeni wonke.