Isondlo, ukutya okunempilo: yintoni eyanceda ukutya, indlela yokutya ngokufanelekileyo?

Kukho ubuninzi besondlo esekelwe kwisondlo esahlukileyo, ukubalwa kweekhalori kunye nezinye iindlela zokuzibamba. Sinika enye inketho - ukulwa nobunzima obuninzi kunye noncedo lwentliziyo enhle! Ewe, kunye nokutya okungenampilo umntu unokuphepha kuphela ixesha elithile, kodwa ke unika. Ukunika amandla kuhamba phantsi, kwaye ukutya okufanelekileyo kukuba ngumthwalo ongenakubekezeleka. Imvakalelo ibuhlungu ngakumbi, iingxaki ezincinci ziba ziintlekele, izikhalazo ezindala kunye neenkumbulo ezibuhlungu zivela, kwaye uqala ukubamba intlungu yakho kwakhona. Khawucinge, ngaba ungadla kakhulu xa unesimo esihle sengqondo?

Akunjalo! Yonke into efunekayo kwintliziyo efanelekileyo yi-horotone ye-serotonin eveliswa yingqondo kwimfuneko efunekayo. Sidla ngokutya ngenxa yokuba sidle ukutya okungalunganga. Kwiesityuli zokugcina izityalo zineziqhamo kunye nemifuno eguqulwa ngokwemizimba, eyenziwa ngemveliso yobisi yeeperdi, iimveliso ezigqityiweyo zokufudumala kwi-microwave. Ukutya okunjalo kuhlwempuzekile kwizinto ezinomsoco, ngoko ke, ukuyidla, asizalisekanga ngokupheleleyo. Sinokuqiniseka njani ukuba i-serotonin ikhiqizwa emzimbeni ngokwaneleyo kwimihla? Ukutya okunempilo, ukutya okunomdla indlela yokutya ngokufanelekileyo-konke oku kwinqaku lethu.

Okokuqala, ukuzifundela ukuvuka kwiphando lokuqala kukubonisa ukuba ubuchopho busebenza ngokukodwa ekuveliseni i-serotonin ngeeyure ezimbini emva kokuphuma kwelanga. Ngokukhawuleza emva kokuvusa, sisela iglasi yamanzi asebenze. Yilungiselele ngokulula: uya kufuna i-juice ye-lemon, i-teaspoon yobusi, i-30 grams ye-aloe juice kunye no-200 ml wamanzi amaminerali ayenziwe nge-calcium, i-magnesium, i-lithium, i-bicarbonate, i-manganese, i-iodine kunye nentsimbi. Qiniseka ukuba nidla isidlo sakusihlwa! Isidlo sasekuseni, esityebi kwizondlo, kuya kukhuthaza umzimba wakho ukuba utshise amafutha amaninzi. Yidla ukutya kwasekuqaleni kwekhalori - oku akufani nokushiya ngokupheleleyo. Ukuba awuyidli isidlo sakusihlwa, umzimba uya kuphungula inkqubo ye-metabolism ukwenzela ukugcina amandla. Ngaloo ndlela, kukho umqobo kumatshini atshisayo. Ukuba isisindo sakho esilungileyo sisingaphantsi kweekhilo ezingama-61, uze udle i-kcal 200 yekusasa; ukuba ngaphezulu kwe-90 kg, ke i-300 kcal. Ukuba ubunzima obubufunayo buphakathi kwala madijithi amabini, wanda ngoku 3.3 uze ufumane umfanekiso ofunwayo. Zama ukutya ukutya okunempilo: imifuno kunye neziqhamo, inyama ephantsi. Into ephambili kukuba kugcinwe ukulinganisela ekusebenziseni iiprotheni, amafutha kunye nee-carbohydrate ezidliwe yonke imini: inani labo kufuneka lilingane ngokulinganayo. Kule meko kuphela i-serotonin iya kuphuhliswa ngokwemiqathango yonke. Abanikezeli abalungileyo be-serotonin yi-carbohydrates. Kodwa i-carbohydrate iyahluke. I-carbohydrates Complex - zizityebi kwimifuno, iziqhamo, iimveliso ezenziwe kwimizi emfutshane (ipasta, isonka), okusanhlamvu, amazambane, i-nut - igalelo ekutheni utyatye kwi-ingqondo kwaye ukwandisa umveliso we-serotonin. Ukusetyenziswa kwabo kunenzuzo kumbini kunye nomoya. Yintoni engenakutshoyo malunga ne-carbohydrate elula, egcwele iswekile ecocekileyo, i-tshokoleta, zonke iintlobo ze-candy kunye neesekese, iziqhamo ezintle.

I-carbohydrates elula yenza ishukela kwigazi ngokukhawuleza. Ngenxa yokunyuka kwishukela legazi, i-pancreas ivelisa ngokukhawuleza i-insulin-kwaye ukuba iswekile kumthombo wegazi, i-mood yakho ibuye ijonge. Iiprotheni ezithinteleyo zithintela umveliso we-serotonin emzimbeni. Ukuze oku kwenzeke, kufuneka udle amafutha kunye nama-protein ekudleni. Kodwa akusiyo yonke imiqolo, kodwa incedo. Ucwaningo malunga neminyaka emihlanu edlulileyo lubonisa ukuba ukwandisa inani le-omega-3 ye-fat omega-3 ekudleni kukunceda ukusekwa komlinganiso we-hormonal emzimbeni, kukhuthaza ukuhlanganiswa kwe-serotonin, okubandakanya, umzekelo, ukunciphisa ukubonakaliswa kwe-premenstrual syndrome kunye nokunciphisa uxinzelelo. Kuba umzimba, ukucutshungulwa kwamafutha kuyingozi. Bangela ukungasebenzi kweeseli, ukukhutshwa kweetriyiti kunye nezifo eziguguzayo. Ukongezelela, kukholelwa ukuba la mafutha aphazamisa umzimba ukugaya kakuhle amafutha ancedo, kwaye ngenxa yoko, ayaphazamisa umveliso we-serotonin. Kwiibhile zeemveliso, la mafutha anqunywe ngokuthi "i-hydrogenated". Kufuneka kukhunjulwe ukuba ngaphantsi kwefuthe lokushisa okuphezulu - umzekelo, ngexesha lokutshiza - zonke iifriji zi-hydrogenated, ngoko kukutya kuphekwe, kuphekwe, kuphekwe kwi-grill, kuphekwe. Musa ukuyeka ukutya, kudla rhoqo, kodwa kwiincinci ezincinci.