Ukuqala oko kuyimfuneko ukuhambelana nemigaqo yokufumana ukutya ngokuqhelekileyo kubo bonke:
kuncinci, kodwa ngokuphindaphindiweyo (amaxesha amahlanu ngosuku nangaphezulu) kunokuba luncedo kunokuba uyenze kwiindawo ezinkulu ezimbalwa ngeentsuku;
Ukusasazwa okuchanekileyo kokutya kwimihla kufuneka kube ngolu hlobo: isidlo sasekuseni - malunga neyesithathu kwindleko epheleleyo, ngesidlo sasemini - i-40%, ukutya okutyana phakathi kokutya - 10%, isidlo sakusihlwa - 20%;
ityuwa kufuneka isetyenziswe kangangoko kunokwenzeka - akukho ngaphezu kokuba kuyimfuneko yokupheka;
iimveliso zokubhema, i-mayonnaise kunye nokutya okusemathinini, kunye nokutya okunzima komzimba ekudleni kufuneka kukhutshwe ngokupheleleyo;
Kwakhona, ungabandakanyeki kotywala kunye neesekese;
kuya kunceda ukuqinisa itiye yomzimba kunye ne-infusions ye-rose rose, i-aronia, amaqabunga e-ashberry, amaqabunga ama-nettle kunye neekotro ezinomileyo. Iingcambu zixutywa, kwaye itiye iya kuba yi-multivitamin.
Omnye uza kuba kusetyenziswe iimveliso ezixhatshazelisayo eziza kunceda umzimba ukujamelana noxinzelelo. Ezi mveliso zibandakanyi i-tsholetele enye enomlilo (nangona inika impembelelo emihle xa ichithwa kwiiqondo ezifanelekileyo). Enyanisweni, i-antidepressants ingaphezulu.
Intlanzi ngokuxinzezeleka
Okokuqala, yintlanzi yolwandle equkethe inani elikhulu le-omega-3 fatty acids. Ukutya okunjalo kunciphisa ukuveliswa kwama-cytokines emzimbeni ovela kuyo ukusuka ekuxininini nokuvutha ukuvuvukala. I-Omega-3 acids ukuphikisana nokuveliswa kwama-hormone oxinzelelo, tyalela intliziyo yesifuba kwaye ulungele umxinzelelo.
Iqabunga leklabishi kuzo zonke iinkxalabo
Ukongeza kwintlanzi, iklabishi ye-broccoli iya kunceda kakhulu kwixinzelelo. Inayo ininzi ye-aclic acid kunye ne-vitamin B1, eyiluncedo kumzimba kwi-overstrain, ukudandatheka, iintlanzi kunye nobuhlungu be-muscle. Ngaphandle kwe-broccoli, umxholo ophezulu wevithamini E, i-potassium kunye ne-omega-3 acids - ukusetyenziswa kwazo kuya kuqinisa intliziyo yeemisipha kunye nemithambo yegazi.
Phakamisa isimo sengqondo nge calcium kunye ne-iodine
Ukutya okune-iodine kusemfuneko kakhulu kumzimba kwindawo yokuxinezeleka. Ulwandle oludala, ezinye iifriji, imifuno kunye neziqhamo (umzekelo, ii-oranges, i-garlic, i-strawberry, i-melon, i-carrots kunye neesoya), ama-mushroom kunye nemveliso yeebhaki. Iodine inefuthe elihle kwiinkqubo ze-endocrine kwaye ngaloo ndlela iphucula imvakalelo. Ukongezelela, i-bromine equlethwe elwandle iqulethe umzimba.
Ukungabikho kwe-calcium emzimbeni kuyona yezona zinto ezibangela uxinzelelo kunye nokugwenxa. Ngoko ke, iimveliso eziqulethe i-calcium, zinokuthi zithathwe njengezilwanyana ezixhatshazwayo. Ubisi, iibhontshisi, iimbotyi kunye nomgubo opheleleyo wokutya. Kodwa ngokukodwa i-calcium eninzi kwi-almonds, apho kukho ne-vitamin B2 eninzi, eyomeleza umveliso we-serotonin kunye ne-magnesium, enceda ukuqinisa inkqubo ye-nervous.
I-egg yentliziyo nomphefumlo
I-Choline yinto engenakho ukuphazamiseka komzimba kungabangela ukuphazamiseka, ukunciphisa uxinzelelo kunye nokudandatheka. Ukungabikho kwe-choline kungazaliswa ngokutya amaqanda. Iiluncedo ngokukhethekileyo iinqanawa, ngenxa ye-glycine kuzo, ukunyanzeliswa kwengcinezelo kunye nokuchaphazela iimeko ze-cardiovascular and nervous systems.
Ehlekayo kwaye luncedo
Kwaye ke, indlela yokulwa noxinzelelo, kunye nokuqiniswa ngokubanzi komzimba kuya kunceda ukusetyenziswa kweziqhamo. Eyona nto iluncedo kakhulu ekhoyo ngeli xesha lonyaka unamapheya, iidiliya kunye namabhanana.
Omnye ufanele ukwenze ekudleni kunye neentrafruit, esinye isiqhamo esinomxholo wemihla ngemihla ye vithamini C. Nokuba uthe waqhekeza esi siqhamo kwisiqingatha, ufafaze ushukela kunye nesinamoni uze ubhaka ehovini - akuyi kuba luncedo kuphela ekumanyeni uxinzelelo, kodwa nesidlo esihlwaya kakhulu.
Bon appetit!