Amafutha abalulekile
Ake siqale isihloko sokudla esingathuthukisa imizwa ngokukhuluma ngama-fatty acids abalulekile, ikakhulukazi okuthiwa omega-3… Lawa mafutha e-polyunsaturated enempilo atholakala ikakhulukazi ezinhlanzini ezinamafutha - i-salmon, i-trout, i-mackerel, i-sardine ne-tuna entsha.
Ngokusho kososayensi, amazinga aphansi ama-omega-3 fatty acids egazini ayabonwa kubantu abajwayele ukucindezeleka. Izithasiselo ezikhethekile zokudla okunempilo zisiza ukukulungisa, kanye nomoya. Ama-Omega-3s ayakwazi ukulungisa ukungalingani ezintweni ezithile ebuchosheni. Sikhuluma ngokunikezela ngokudluliswa kolwazi phakathi kwamangqamuzana ezinzwa nokuthinta imizwa. Ngokwezinga elithile, amanye ama-omega-3s angaqhathaniswa nama-anti-depressants. Kodwa-ke, kubantu abangakaze bahlupheke, i-omega-3s nayo iyasiza ukugwema isimo esibi. Futhi lesi ngesinye isizathu sokufaka inhlanzi enamafutha amaningi ekudleni kwakho, esivele ithandwa - ngenxa yekhono layo lokuvimbela isifo senhliziyo nemithambo yegazi. Ukufeza lo mphumela, udinga ukusebenzisa kusuka ku-1 kuye ku-9,6 amagremu we-omega-3 ngosuku, okuthi, ngendlela, kukuningi: isilinganiso sama-gramu angu-200 ezinhlanzi siqukethe amagremu ayi-6,5 wamafutha acid.
Awuyithandi inhlanzi? Bese uthola ama-acid anempilo emithonjeni yezitshalo (yize engagxili kakhulu). Izame imbewu yefilakisi (ingangezwa ku-muesli, iyogathi noma isaladi), amafutha e-flaxseed, imbewu yethanga nama-walnuts… Ekugcineni, kunenketho yamafutha enhlanzi.
Uphethiloli ohamba kancane
Uma weqa isidlo sasemini futhi uzizwa uqala ukuncela esiswini, namandla akho ayancipha, ungaseluli lesi simo - ngaphandle kwalokho imizwa yakho izokwehla kungekudala.
Kubalulekile ukulinganisela kwengqondo ukugcina ushukela wegazi lakho usezingeni elizinzile. Enye indlela ukuthatha ukudla okujwayelekile ngenkomba ephansi ye-glycemic equkethe ama-carbohydrate ahamba kancane… Phakathi kwemikhiqizo enjalo isinkwa esigcwele okusanhlamvu kanye ne-cereal, i-pasta ensundu, irayisi elinsundu, ubhontshisi nodali… Amaprotheni namafutha nakho kusiza ukubambezela ukumuncwa kwama-carbohydrate futhi ngaleyo ndlela kwehlise inkomba yokudla kwe-glycemic. I-Fiber yenza okufanayo, ngakho ungakhohlwa izithelo nemifino.
Kwesinye isikhathi ibha emnandi, ucezu woshokholethi noma itiye elimnandi nje kusiza ekuthokozeni nasekujabuleni. Imfihlo ilula: ushukela unjalo i-carbohydrate yokugaya ngokusheshaekhuthaza ukukhiqizwa kwe-serotonin, enesibopho sokuthuthukisa isimo sengqondo. Kodwa lo mphumela uphela ngokushesha, futhi uphinde uhlangabezane nokuntuleka kwamandla nomuzwa wendlala. Ngakho-ke, kungcono ukudla okuthile okuzokunikeza amandla isikhathi eside. Lokhu kungaba amakhukhi omile we-oatmeal noma i-oatmeal cracker enoshizi othambile onamafutha amancane noma isipuni soju.
Ukudla okunamandla, okunzima kungesinye isitha somoya omuhle. Imikhawulo ekudleni nasemakhalori izokwenza uhlupheke ngokuswela abantu obathandayo, futhi imvamisa ukudla okubalulekile. Ngakho-ke - ukucindezeleka kanye nomoya omubi nje (futhi lokhu kuqinisekiswa ngucwaningo). Ngakho-ke, kungcono ukunganikeli ubisi olujwayelekile futhi ungashintsheli ekudleni okunamafutha aphansi. Kusebenza ngokwengeziwe ukudweba uhlelo lokunciphisa isisindo kancane ngokuhambisana nokusebenza komzimba.
Ukuntuleka kwamavithamini namaminerali kungenye indlela okushaya umoya ngayo, ikakhulukazi uma kuziwa uvithamini C, amavithamini B (ikakhulukazi i-folic acid, amavithamini B6 no-B12, atholakala enyameni, esibindini, amaqanda nemikhiqizo yobisi), i-zinc ne-selenium. Ungakwazi ukujwayela amazinga abo ngokudla okunomsoco noma ukuthatha amavithamini namaminerali kumaphilisi. Ingulube iqukethe i-zinc eningi, i-selenium namavithamini B. Amantongomane e-cashew anothe nge-zinc ne-selenium.
I-chemistry yenjabulo
Isimo esihle ngisho nangezindlela eziningi singamakhemikhali nje, umphumela wama-neurotransmitters asebenza ebuchosheni. Enye yezinto eziphambili phakathi kwabo - i-serotonin, izinga eliphansi elihlotshaniswa nokudangala. Ama-anti-depressants amaningi asebenza ngqo ukukhulisa amazinga e-serotonin. Kepha lokhu kungafinyelelwa ngendlela engokwemvelo ngokwengeziwe. Ucwaningo lukhombisa ukuthi i-amino acid tryptophan yokudla nayo isetshenziswa ubuchopho ukwenza i-serotonin, isize umuntu ukulawula imizwa yakhe futhi athole ukuzethemba okwengeziwe. sdudlamin etholakala enyameni engenamafutha, ikakhulukazi i-turkey, ubisi, amaqanda, kanye nemifino (ubhontshisi nodali).
Utshwala akuyona inketho! Esimweni sokucindezeleka noma sokucindezeleka, abantu bavame ukuphendukela kuziphuzo ezidakayo, benethemba lokuthi bazobusebenzisa ukunqoba isimo sokucindezeleka. Utshwala buqeda imizwa yokukhathazeka futhi buhlinzeka kafushane umuzwa wokukhanya, kepha futhi kubanga ukubonakaliswa kokucindezeleka futhi kuphazamisa amazinga kashukela egazini. Asikukhuthazi ukuthi weqe iwayini esidlweni sakusihlwa noma kuma-cocktails ephathini enobungane. Kepha uma ngosizo lotshwala ulindele ukukhohlwa ngazo zonke izinkinga, kungenzeka ukuthi uyiphutha.
IMIKHIQIZO EMIHLE
Izinhlanzi ezinamafutha - omega-3 okunamafutha acid
Imbewu yefilakisi - i-omega-3
Amantongomane aseBrazil nama-alimondi - i-omega-3, i-vitamin E, i-selenium
Okusanhlamvu okuphelele - inkomba ephansi ye-glycemic, amavithamini B, i-selenium
oat - inkomba ephansi ye-glycemic, iqinisa ushukela wegazi
Ubhontshisi namalenti - tryptophan namaprotheni
Iklabishi nesipinashi - folic acid
I-Kiwi, i-strawberry, i-currant emnyama ne-citrus - iselulosi
Inyama enciphile - tryptophan, B amavithamini namaprotheni