Ngidlani ngesikhathi sami?

Kungani unakekele ukudla kwakho ngesikhathi sokuya esikhathini?

Ingabe uzizwa ukhathele futhi ucasuka kakhulu phakathi nesikhathi sakho? Lokhu kungenxa yokwehla i-serotonin, i-neurotransmitter ye umoya omuhle, kodwa futhi nasekulahlekelweni okukhulu kwensimbi. Ushukela wegazi, okusho ukuthi izinga likashukela egazini, nalo liqala ukwehla kakhulu. Lezi zici zihlanganisa i-akhawunti yemvamisa yokushaywa kwepompo ongayithola ngalesi sikhathi esibalulekile emjikelezweni wokuya esikhathini. “Ngakho-ke umgwamanda uzonxephezela ngokuphindaphinda imizamo yawo ukuze gcina ibhalansi engcono kakhulu. Lokhu kubangela izindleko ezengeziwe zekhalori, ”kuchaza uMélodie Noël, isazi sokudla okunomsoco e-Maisons-Alfort (94). Umphumela: ungalamba futhi ufune izitsha ezimnandi ...

Yini okufanele uyidle phakathi nesikhathi sakho ukuze ungakhuluphali?

“Kodwa qaphela, a ukusetshenziswa kwamandla isikhathi asibalulekile kangako. Siyasha kuphela I-500 kcal phakathi naso sonke lesi sikhathi, isilinganiso esingu-100 kcal ngosuku noma okulingana nezikwele ezi-2 zikashokholethi, ”kuxwayisa uMélodie Noël. Ngakho qaphela izifiso ukudukisa lokho kubangela ukukhuluphala. Ngokuthanda ukudla okuqukethe insimbi - inyama ebomvu, i-pudding emnyama, i-lentils - nalabo, hhayi amnandi kakhulu, okunciphisa ukuhlukahluka kushukela wegazi, singakwazi ukuvimbela ukungakhululeki okuhlotshaniswa nokukhathala kakhulu.

Ungakwazi futhi ukuhlukanisa ukudla futhi uzinike ukudla okulula okukodwa noma okubili ngosuku - i-alimondi eyodwa egcwele isandla + ubhanana owodwa noma isikwele esingu-1 sikashokoledi omnyama - ukugcina ngizizwa ngigcwele », Weluleka uMélanie Noël. Uchwepheshe futhi utusa ukuzijwayeza ukuvivinya umzimba lapho usesikhathini. "Ama-Endorphin akhishwa emzimbeni, okukhuthaza ukwakhiwa kwe-serotonin ngakho-ke, isimo sengqondo esihle. »Akusekho” imihuzuko ”emnandi kakhulu noma ekhuluphele kakhulu! “Futhi khumbula ukuzinikeza amanzi kahle. Ukuphuza amalitha angu-2 e-magnesium noma amanzi e-calcium (i-Hepar noma i-Contrex) kusiza ekwehliseni umuzwa wokuvuvukala noma wokuqunjelwa ukuze uzizwe usesimweni esihle,” kuphetha yena.

Ukudla okufanele ukudle ngesikhathi sakho

Oats for izifiso period

Ama-carbohydrates awo anomphumela wokuzola ebuchosheni. Inkomba yayo ye-glycemic, ephansi kakhulu, ivumela ukuthi imuncwe kancane kancane ngumzimba futhi ngenxa yalokho ilwe nezifiso. Kungadliwa kuphekwe njengesitashi noma ngendlela yama-flakes. Umthamo olungile wesidlo sasekuseni: 3 kuya ku-5 wezipuni.

Kungani udla amaqanda ngesikhathi sakho

Baletha amaprotheni ekhwalithi okufanele amiswe usuku lonke. Icebile kakhulu ku-tryptophan, isandulela se-serotonin, iqukethe uvithamini B6 osiza ukwehlisa ukukhathala. Ingabe unayo i-cholesterol? Ungathuki, ungadluli 3 amaqanda ngesonto.

Isiphi isithelo okufanele usidle ngesikhathi sakho?

Imayini kavithamini B6, ubhanana yisithelo okufanele usithande ngesikhathi semithetho. Ikhuthaza ukukhiqizwa kwawo wonke ama-neurotransmitters ahlobene nemizwa. Okuqukethwe kwayo okuhle kwe-potassium kusiza ukunciphisa ukugoqa kwemisipha futhi kunciphise ubuhlungu besikhathi. Ekugcineni, inani elincane likavithamini C eliqukethe liqinisekisa ukumuncwa okungcono kwe-iron.

Amaqabunga esipinashi aluhlaza okokuthutha kanye novithamini C

Acebile nge-fiber, asiza kwezokuthutha! Aphinde afakwe epuletini ukuze athole uvithamini C aqukethe. Inqobo nje uma ungawapheki! Njengemifino eminingi eluhlaza, njenge-broccoli, i-chard, ne-arugula, isipinashi siwumthombo omkhulu wensimbi.

I-ayoni eningi enyameni ebomvu

Okuqukethwe kwensimbi equkethe kwenza kube nokwenzeka ukukhokhela ukulahlekelwa okukhulu phakathi nalesi sikhathi sokuya esikhathini. Bheja ingxenye ye-100 kuya ku-150 g / ngosuku bese u-oda ivawusha i-steak engavamile noma endaweni ethile ukuze kugcinwe izakhi zayo zokulandela umkhondo. Elinye iphuzu elinamandla: ukudla kwayo amaprotheni.

Ama-alimondi: umlingani ophikisana nokukhathala ngesikhathi sokuya esikhathini

Uma ukhathele, bangabangane bakho! Ngakolunye uhlangothi, lawa maprotheni emifino akusiza ukuthi ulwe nomuzwa wendlala futhi ngenxa yalokho, nibbles. Ngakolunye uhlangothi, ukuceba kwabo ku-magnesium kulwa nokukhathala, kukhuthaza ukuphumula kwemisipha nokukhiqizwa kwe-serotonin. Okwe ukudla okulula okulinganiselayo : khetha ama-alimondi aphelele, angafakwanga amagobolondo futhi angenalutho. 15 kuya ku-20 ngosuku kwanele!

I-Salmon, i-satiating kanye ne-anti-inflammatory

Umthombo wamaprotheni, i-salmon iyi-a izinhlanzi ezisuthisayo. Amafutha ayo amahle azonqamula indlala futhi anciphise ukumuncwa kukashukela emzimbeni. Ngenxa yokuthi iqukethe i-omega 3, i-fatty acid ebalulekile ebuchosheni, inomthelela ekukhiqizeni i-serotonin. Lokhu futhi kusiza ukunciphisa ukuvuvukala.