Abafundi besikolo abaninzi kunye nabafundi basetyenziswa ukucinga ukuba ikhofi, ibhanana, i-tshokoleta, i-nut kunye noshukela zincedo, kwaye ukuba zisetyenziswe ngaphambi kokuba kuhlolwe iimvavanyo, ubuchule beengqondo bubukhali. Makhe sibone uluhlobo luni lwemveliso luphucula imemori kwaye lusebenze umsebenzi wengqondo. Ngaloo ndlela, abafazi nabaselula baya kukwazi ukwenza i-ration yabo kuphela ukulahlekelwa ubunzima babo, kodwa nokuba babe nobunzima.
Ingqiqo ixhomekeka kwisondlo sethu - oku kuboniswa ngabazinzulu. Izifundo ezininzi ziye zabonisa ukuba ukuba unina unondleki ngexesha lokukhulelwa okanye xa umntwana engadli kakuhle kwiminyaka emncinci, ngoko kunokwenzeka ukuba akwazi ukulimaza ngokungenakulungiswa ekuphuhlisweni kwamakhono engqondo. Ifuna izinto ezithile, kodwa yintoni?
Ukunyaniseka, ezininzi iingcinga malunga neenzuzo zaloo nto okanye loo mveliso yavela emphakathini engenanto. Apha, thabatha, umzekelo, ushukela kunye nokutya okuqulethe kuyo - ukuba ube ngumsebenzi wobuchopho obuhle ufuna i-glucose, oku kuyinyaniso. Njengomthetho, sifumana i-glucose kwi-carbohydrates, umzekelo, kwisonka kunye nakwi-carbohydrates egciniweyo - ushukela. Ukuba usuku lwakho luqala ngesidlo sasekuseni, apho udla khona isonka, usuku lonke lunikeza ingqondo ngokutya. Kodwa ukuba kukho ishukela ecocekileyo, ngoko ihamba ngokukhawuleza ibe ngegazi kwaye intloko iya kukhanya. Nangona kunjalo, akusikho ixesha elide. Kule meko, umzimba uqala ukukhupha i-insulin, edla iswekile, ngoko kwimitha embalwa inqanaba leswekile liyancipha kwakhona. Intsebenzo yengqondo iyawa kwaye mhlawumbi ubuthathaka bubonakala. Ngenxa yeso sizathu, akudingeki ukuba uzijabulise ngeengcamango, kuya kuba ngcono xa udla isonka, ilayisi, ubhontshisi, i-nut, kunye nemveliso ye-muesli equle isitashi ngexesha. Khumbula ukuba ngexesha loviwo okanye ngokukhawuleza kwenkqubo yokusebenza kwengqondo, kungcono ukuba ungaziqabuli ngokwesihlahla, kodwa i-cracker i-bun.
Cinga ngamafutha afunekayo emzimbeni wethu, ukuba ayasetyenziswa ngaphandle komlinganiselo, ngoko awamvumeli ukutyalwa kweswekile. Ngaphezu koko, ku funeka kuqatshelwe ukuba bayakuvimbela umsebenzi wengqondo. Khawucinge ngomntu ohlakaniphile kunye nengqondo epholileyo. Qinisekisa ukuba owokuqala uza kubonakala enqabileyo kwaye encinci, kwaye okwesibini iya kuba yintsiba. Eyona nto ebomini bethu. Oososayensi baseCanada baqhuba uphando kwizilwanyana. Kwavela ukuba abantu abakhulayo ekudleni okunamafutha basenakukwazi ukuyicombulula imisebenzi emnene abaontanga babo bachonga njengeembewu. Abantu abafanayo benza.
Abantu abadala emva kweveki yokutya okunamafutha balahlekelwa ngu-30%. Xa bebuyela ekudleni okuqhelekileyo, ubuchule bubuyiselwa.
Ukuze sibe nengqondo ecacileyo kwingqondo, sidinga iprotheni. Ivuselela ingqondo, iyakhawuleza inkqubo yokucinga, ukusabela kunye namandla engqondo. Ngoko ke, iingcali zincoma kunye nesonka, okusanhlamvu kunye neepasta zokutya ii-peas, iimveliso zobisi, iimbotyi kunye nenyama.
Ngaphezu koko, kwiinkqubo eziqhelekileyo kwingqondo sifuna amavithamini kunye neemaminerali. Kwaye usebenza nzima, iimvithamini ezingakumbi zengqondo.
I-Zinc - ijolise ingqalelo, iphucula imemori. Kukulungele ukuhambelana nemveliso enjalo kunye nomxholo we-zinc: isonka, intlanzi yolwandle, intlanzi kunye nenkukhu.
UBol - ekudleni kwakhe kwanele, kodwa xa kungonelanga, ingqondo ayisebenzi kakuhle. Yidla amapheya, i-broccoli, iidiliya kunye namaapulo.
I-calcium-iyadingeka ukuze kusebenze kakuhle inkqubo ye-nervous. Inokufumaneka kwi-apricots omisiwe, ii-oranges kunye nemveliso yobisi.
Intsimbi - ijolise ingqwalasela kwaye inceda ukukhumbula ulwazi. Ekubanjelwe kubhontshisi, isibindi, inyama ephilileyo, izinto eziluhlaza kunye neziqhamo ezomileyo.
I-Magnesium - inoxanduva lokusasazeka kwemizwa yokukhathazeka. Inokufumaneka kwiikolweni, iibhanana, i-peanuts, i-nonfat ubisi.
I-Vitamin B1 inceda ukukhulula iiseli zesigulane kwizinto zamachiza ezichaphazela imemori. Imithombo yayo yintonga, inyama ephilileyo, ingqolowa yekolweni, i-porridges.
I-Vitamin B2 - ingakumbi ithinta umgangatho wememori. Iqulethe imibono yobisi olupheleleyo kunye nobisi.
I-Vitamin B12 - ukuba usebenzisa le vithamini kwi dose enkulu, uyakulibala ukukhathala kunye nolwazi luyakhunjulwa ngokulula. Uninzi lwayo yonke inyama.
Kubaluleke kakhulu ukutya. Kufanelekile ukukhumbula ukuba ingqondo isebenza ngokugaya, kwaye xa i-organism ifuna ukutya ukutya okuninzi, igazi lingena kwinkqubo yokutya kwaye, ngokufanelekileyo, ukuphuma kwayo kwintloko kwenzeka.
Uyakwazi ukubona emva kwakho ukuba emva kokutya okuphelileyo, ungafuni ukwenza nantoni na, cinga ukuba umsebenzi uhlawule. Ngoko ke, ukuba ucinge, kufuneka udle kumanqanaba afanelekileyo, ngokumodareyitha - ungadli. Nangona kunjalo, abaninzi abantu badla, oya kuyidla yonke imini, udle kwisinye. Usuku lonke balambile, kwaye ekufikeni kwekhaya benza yonke into kwaye sele befanelekile ukwenza umsebenzi wengqondo. Ngoko ke, kufuneka udle ngokufanayo.
Ziziphi iimveliso ezifunekayo ukuhlawula ingqalelo ekhethekileyo? Yonke into incike kwimisebenzi ephambi kwakho kunye nexesha lemihla.
Thatha, umzekelo, isidlo sakusasa. Usuku olupheleleyo ulindele, luzele zonke iintlobo zemisebenzi. Abaninzi bethu baya kucinga ukuba kufuneka sidle kwasekuseni ekuseni, ukuze singacingi ngokutya, kodwa sifumene ukuba kwakungalunganga. Awukwazi ukuqala usuku kunye nemiqulu emnandi. Ziqukethe isitashi kunye noshukela, okwandisa inani le-serotonin ebuchosheni, ngoko kukho ukuphazamiseka. Ngenxa yoko, ukunyamezela kukudlulela iqela. Imiqulu kufuneka ishiywe xa kunzima uxinzelelo - baya kunceda endaweni yeepilisi. Kuphosakeleyo ukutya i-sausage, amaqanda kunye nebhotela ekudleni kwasekuseni - zinamanqatha kwaye ziqulethe i-cholesterol eninzi, ngoko zityhutywa, oku kuthetha ukuba lonke eli lixesha igazi alikho entloko, kodwa esiswini.
Izazinzulu zithi kusesidlo sakusasa kufuneka udle ukutya okunamafutha angaphantsi, kodwa ezi zilandelayo: i-cream ekhityiweyo yesikisi, i-post-light, i-curd, ijusi, izithelo ezintsha. Inkomishi yeeyi okanye ikhofi iya kunika umsebenzi we-vampsychic, kodwa khumbula ukuba ukusetyenziswa kakubi kwabo kungakhokelela ekulahlekelweni kokuphendula kakuhle nokucacileyo kwengqondo.
Ngaphezu koko, izazinzulu zithi akukuphela kokutya obalulekileyo kwingqondo, kodwa noko sikuselayo. Ukwandisa ukusebenza kakuhle, kufuneka uphuze amanzi amaninzi.
Ukuba udla ezininzi ze-carbohydrate ukuze udle, uze ukwazi ukulibala ngomsebenzi omhle wengqondo. Kuyamkelekile ukuba udle inxalenye encinci ye-pasta kunye nezambatyi kwisidlo esisezantsi, kodwa ngenxa yoko unokufumana ukukhululeka okungahambi kakuhle phakathi kwelanga. Esi siphumo siphuthumayo kwaye zonke izitya ezidakayo. Ngoko ke, ngokusemini, kufuneka udle ukutya okuninzi lweprotheni - intlanzi, inyama, iinkukhu.
Kodwa isidlo sakusihlwa kuyimfuneko ukulibala ngokutya kwamaprotheni, ukuba awuyi kusebenza ebusuku. Okukhethwa kukho kukutya-i-carbohydrates yokutya.
Kodwa khumbula ukuba akusoloko kulandelelaniswa iziphakamiso zenzululwazi 100%. Abantu ehlabathini lonke bafuna ukuzikhusela ekutya ukutya okwandisa i-cholesterol egazini. Kakade, oku kubaluleke kakhulu kwaye kunenzuzo ekukhuseleni i-otterosclerosis, kodwa i-psyche iyakhathazeka. Phantse amadoda angamawaka amabini aneminyaka engama-50 ukuya kuma-89 ubudala, kwaye kwacaciswa ukuba abo banomxholo ophantsi we-cholesterol egazini labo banokudandatheka. I-cholesterol yinto ebalulekileyo yokunciphisa imizwa. Ngenxa yoko, akuyinto engokwemvelo ukuba abantu abaninzi abahlala kwizidlo eziqhelekileyo bahlala besesimo esibi.