Iimveliso eziphucula umsebenzi wengqondo.
I-meat salmon yasendle iyimithombo ebalulekileyo yezinto ezibalulekileyo zezempilo, kungekhona nje kwengqondo, kodwa yonke into ngokubanzi. Kule nyama yilezi zi-fatty acids, i-omega-3 acid, efunekayo ukukhuthaza umsebenzi wengqondo. Ngaphezu koko, inyama ye-salmon yaziwa ngokubanzi malunga nomxholo wayo omncinci wezinto ezingcolileyo kunye namafutha anobungozi. Izinto ezisebenzisekayo eziqulethwe kwi-salmon inyama, ukunciphisa umngcipheko wezifo zengqondo, zenze igalelo ekuphuculweni kwemithambo yegazi.
Ubhontshisi beCocoa kwifomu yabo ecocekileyo luncedo kakhulu kwingqondo. I-tsokotare idlulelwe ngoshukela kwaye ngokwenene iqulethe ipesenti encinci yeembotyi ze-cocoa. Kwi-tsokolate emnyama, umxholo wabo, ngokuqinisekileyo, uphezulu kakhulu, kodwa ke le pesenti ayikwazi ukukhuphisana necocoa ecocekileyo. Iqulethe i-antioxidants eyanciphisa i-radicals yamahhala ewonakalisa impilo yemithambo kunye neeseli zomzimba. Ngombulelo kwi-theobromine, i-cocoa ikhuthaza isimo sengqondo, okwenza uzive ungcono.
I-Soymilk (ukuba ingenayo i-sweetener ingenzi ) iyisityebi esinesityebi seprotheni esiphucula impilo yengqondo. Ngaphezu koko, i-sinamoni inokusetyenziswa ekusebenzeni kwengqondo.
Itiye elihlaza liluncedo kuwo onke amabini alo: i-powdery kunye ne-liquid. Amaqabunga akhe, emhlabathini ngamatye okugaya, ajika abe ngumgubo, owuhlobo oluthile lokutya okuxubileyo kunye nezakhiwo ezincedo kakhulu, ngokungafani nesiselo. Iitayi ezihlaza ziyimithombo yamavithamini, i-antioxidants kunye neemaminerali; iyakhupha ngomphumo wayo, iyanciphisa amanqanaba oxinzelelo, ikhusela kwizifo nokuguga.
I-Blueberries nayo isityebi kuma-antioxidants kwaye iqulethe inani elininzi lezinto ezincedo ezinika impilo yengqondo. Ngaphezu koko, i-blueberries iphucula amehlo kwaye iqukethe i-omega-3 acids, enefuthe elihle kakhulu emzimbeni.
Ikhofi ngumthombo obalulekileyo we-antioxidants, amaminerali, amavithamini kunye nama-amino acids, okuvumela ukunciphisa izinga lokuphuhlisa nokukhusela ukuvela kwezifo ezithile. Njengoko kwimeko ye-green tea, ikhofi inokubaluleka ngakumbi kwifom yayo ecocekileyo-ngaphandle kwe-ushukela kunye ne-ukhilimu. Ukuze kufezekiswe ngempumelelo, ikhofi kufuneka isetyenziswe ngokufanelekileyo kwinyanga - oku kukuthintela ukulahlekelwa kwememori.
Ngaphezu koko, izikhuni zeqanda , iwayini elibomvu ngokumodareyitha, i- asparagus , iintlobo ezahlukeneyo zeengcambu kunye neetamatato nazo zenza ukuba kuphuculwe impilo yengqondo. I-Tofu ifaka i-antioxidants ezininzi ezikhusela iiseli ekutshatyalaliswa ngama-radicals amahhala kunye nokuphucula imemori.
Ukutya okulula.
Isiselo esiluncedo kunye nesiphumo esilungileyo esilungisa umsebenzi wengqondo ngumxube wobisi lwe-soy, ubhontshisi be-cocoa kunye ne-pinch ye-ginger.
Isiphuzo esiphumeleleyo sinokusetyenziswa ngokusebenzisa ubisi obuncinane be-soy, i-bananas, i-raspberries kunye neepuniwe ezine zejusi le-orange.
Ama-apricot, amapheya, ii-apula kunye nemihla equle isamba esikhulu sensimbi, esinceda ukuzalisa ingqondo kunye ne-oxygen efunekayo ukuze igcine umsebenzi wayo. Ngaphezu koko, kunokunye ukutya okunomsoco kunye nokuhlwaya okuvuselela umsebenzi wengqondo - iivilisi kunye namajikijri omisiwe angamaqabunga.
Musa ukushiya okusanhlamvu kwisidlo sasekuseni, kuba ukutya okuhlukeneyo kuqukethe i-carbohydrates ebalulekileyo kwimpilo yakho. Ukutya okunomsoco kwaye okunomsoco kunokusebenza njenge-oatmeal kunye neentonga, i-yogurt, iimayini kunye neengcezu zeipulo.
Isonka sasekuseni esiluncedo kakhulu sishizi kunye nomxholo ophantsi weoli, i-juice ye-orange, i-omelet yemifuno, amaqanda atyhidiweyo kunye neesanti ze-bhotela ze-bhotela.
Isaladi echaphazela isaladi ingenziwa kwi-broccoli, isipinashi, i-anyanisi ebomvu, ushizi, inani elincinci le-hazelnuts yomhlaba kunye neoli yeoli.