Indlela yokuqala - isondlo esifanelekileyo
Uninzi lwethu lisetyenziselwa ukutya kathathu ngosuku. Kodwa kunempilweni, kodwa, ukutya ukutya okungaphantsi ngexesha, kodwa kaninzi. Eyona mihle kubo bonke-ezintlanu ngosuku. Ngaloo ndlela, ngelilanga umzimba ufumana ukuqhutyelwa kwamandla kunye nezondlo. Ukongezelela, ukutya okunjalo kubangela uxinzelelo oluncinci kwinkqubo yokutya kunye nokuphucula iinkqubo zomzimba zomzimba.
Ukusebenzisa inani elincinci lokutya emini, kodwa ngokuphindaphindiweyo, unokuphepha ukutya ngokutya ngexesha lokutya. Kwakhona yindlela efanelekileyo yokutya kakhulu iikhalori ezimbalwa. Ezona zifanelekileyo zihlala zidla ukutya okunempilo kwaye zingagxinwa kwisilingo ekutya okuphezulu kweekhalori ezikujikelezile. Iikhalori ezincinci ziyabhekisa ukuguga.
Imveliso emihlanu yokuvuselela umzimba
1. Amantongomane nembewu
Amantongomane anempilo kunye nantle kunye nembewu yinto ekhethekileyo yokukhetha ukutya kwasekuseni. Iqela elincinane lamantongwane kunye nembewu imihla ngemihla inokuphucula ukujikeleza kwegazi kunye neetoni zomsindo. Amantongomane kunye nembewu zizityebi kwi-arginine-i-amino acid eyanceda ukulwa nezifo zengqondo, ukungabi namandla, ukungabikho komntwana kunye nokunyuswa kwengcinezelo yegazi kunye nokuququzelela inkqubo yokubuyisela. Ukongezelela, i-arginine inokukhuthaza i-pituitary - inxalenye "yokuvuselela" yengqondo.
I-pituitary gland ijongene nokuveliswa kwe-hormone yokukhula, izinga eliwela ngokukhawuleza kubantu abangaphezu kweminyaka engama-35. Oku kuthetha ukuba emva kweli xesha ama-hormone aqala ukuhla, kwaye uqala ukufumana iimpawu kunye neempawu zokuguga. Ikhumba lakho lilahlekelwa ukunyaniseka kwalo, ulahlekelwa ubunzima bemisipha kunye namandla, uqala ukuqokelela amafutha, kukho ukwehla komsebenzi wokuzala. Nats and seeds are a good source of vitamin E kunye ne-omega-3 fatty acids, ezinokukhusela kwisifo senhliziyo kunye nokuguga.
Iimalmond, iipineyini, imbewu yeesame, iinqabunga zaseBrazil, imbewu yeengqungquthela, imbewu yelanga, iifleksi, iipelanuts kunye ne-pistachios zikhethileyo zikhethiweyo. Hlanganisa nabo ukuthanda kwakho kwaye ujabulele. Khumbula ukuba iindikiti ezihlaza kunye neentlobo ziqulethe izondlo ezingaphezulu kunezityalo. Ngaphambi kokusebenzisa, qiniseka ukuba iinantambo kunye nembewu zihlambulukile, azidala kwaye zibolile.
2. Ii-aples
Kukho izizathu ezininzi zokuba kutheni udle ii-apula ezimbini okanye kathathu ngosuku. Iziphumo zophando kule ndawo zibonisa ukuba umsebenzi wamaphaphu kulabo abadla ama-apula ama-5 okanye ngaphezulu ngosuku lungcono kunabo abangadli ii-apula. Ukongezelela, kuqinisekiswa ngokwesayensi ukuba ukusetyenziswa kweziapula kunceda ekuphuculeni intliziyo. Ngenxa yesiphumo esiphakamileyo se-pectin kwiziqhamo, ukusetyenziswa kwama-apula ama-2-3 ngosuku kwandisa izinga le-cholesterol enempilo egazini. I-Pectin iyakwanceda ukukhusela umngcipheko womhlaza wekolon - eyona nto ibangela ukufa kubantu abaneminyaka engama-50 ubudala.
3. Iingqolowa
Iibhereji zizityebi kwi-antioxidants. Iziqhamo ezibomvu, ezibomvu kunye neebomvu ziqukethe i-bioflavonoids - i-antioxidant compounds eyanciphisa umonakalo obangelwa ngama-radical ezamahala. Ezi zi-flavonoids zinamandla amakhulu okulwa ne-anti-oxidants kunamavithamini C no-E kunye nokuphelisa ukuvuvukala ngokuthe ngempumelelo kune-aspirin!
• Ama-blueberries awona luncedo kakhulu kwisidlo sakusasa phakathi kwamanye amajikijolo. Yaye kungekhona nje ngokuba inomsebenzi ophezulu we-antioxidant, kodwa ngenxa yokuba inempahla ekhuselekileyo ye-neuro ekhusela iisilini zeengqondo. Kwakhona, i-blueberries ikhusela kwizifo ezinxulumene nokulahleka kwememori kunye ne-Alzheimer's disease.
• I-Cherry nayo isisityebi kwiimpawu ezixhamlayo ze-antioxidant ezikhuthaza i-pancreas ukuvelisa i-insulin. Ngakolunye uhlangothi, uphando lubonisa ukuba ii-cherry zixhamla ngokukhethekileyo kubantu abanesifo sikashukela. Ama-antioxidants kwi-cherry anokukhusela kumdlavuza, isifo se-arthritis kunye nesifo senhliziyo, njengoko zinciphisa izinga le-cholesterol eyingozi kwigazi.
4. I-avovoc
I-Glutathione ithathwa njengeyona inamandla kunazo zonke i-antioxidants. Le ngqungquthela yendalo iyatholakala kwi-avocados, kunye ne-asparagus, i-walnuts neentlanzi. Iqukethe ezintathu i-amino acid - glycine, glutamic acid kunye ne-cysteine. I-Glutathione ilawula isistim somzimba, ikhusela umdlavuza kwaye inceda umzimba ukulahla iibhox.
Ukungabikho kwe-glutathione kunokukhokelela kwisifo sikashukela sesibindi kunye nezifo zentliziyo, ukuveliswa kwesisu kunye nokuguga kwangaphambili. I-avovoc iyimvelaphi ye-L-cysteine, into ekhusela umzimba kumonakalo obungozi bokungcola, iikhemikhali, umbane, utywala kunye nomsi wecuba. Ukongeza, i-L-cysteine ingakwazi ukuphucula umzimba wokukhusela umzimba, ikukhusele kwisifo senhliziyo kwaye ikuncede ufumane ubunzima bomzimba. Isetyenziswe ngokuchasene nenkqubo yokuvuvukala emzimbeni kwaye ivuselele ukukhula kwezipikili kunye neenwele.
5. Ama-apricot
Oku kunenjongo yokulungisa isifo sokuguga. Izondlo ezivela kwihlabathi lonke zithi enye yezona zinto ziyinxalenye yokutya, ezenzelwe ukulondoloza ulutsha - yi-apricot. Izifundo zibonisa ukuba i-apricot yintsimi ecebileyo yee-carotenoids ezahlukeneyo xa kuthelekiswa nezinye iimveliso. I-Carotenoids i-antioxidants eyanciphisa umngcipheko wesifo senhliziyo, ukunciphisa izinga le-cholesterol eyingozi kwaye inokuthintela umhlaza.