Ngoko, makhe sithethe malunga nento ofuna ukuyidla ebanda kakhulu.
Ebusika, umzimba udla "ucela" inyama kunye nesobho. Ungazikhanyeli loo miinqweno, ukhangela izidlo ezihlukeneyo: yenza isilungiso kwinyani yazo ephuhliswa ngabameli bamazwe afudumeleyo. Kwaye kubanda, amandla amaninzi aqhutyelwa ngumzimba ukufudumala, kunye nezibonelelo zamandla kufuneka zibuyiselwe - ukwandisa inani lamafutha kunye nama-protein asempilweni kwimvelaphi. Akuncedi nje ukuqokelela ubushushu, kodwa ziqulethe i-acids e-fatty-anti-depressants zemvelo, eziyimfuneko ekulawuleni umsebenzi wesisu esisisu kunye nesebenzayo kwinkqubo ye-cardiovascular system. Umhluzi wenyama uqulethe i-amino acid cysteine, echaphazelekayo ekuqiniseni umzimba. Kwaye ukukhupha umhluzi wenkukhu kuya kuba nempembelelo yokwelapha.
Nangona kunjalo, inyama kuphela isinika ubushushu obufunayo. Abalandeli bamayeza asempuma - abalandeli bemifuno - bangakhathali ukuphindaphinda malunga nokuhlukahluka kwemveliso yemifuno, bashushu bethu. Ngoko, i-Ayurveda icebisa ukufudumala kweziqholo ngokubanda kakhulu kubanda: i-pepper emnyama nebomvu, i-sinamoni, i-ginger. Okukugqibela, ngaphandle kokushisa, kuya kunika umzimba kunye nokuhlawulwa kombane, ngokukodwa kungekhona ekupheleni kwebusika. Ukushisa kuya kunika umzimba kunye neentlobo ezahlukeneyo - ikakhulukazi i-almonds kunye ne-cashews, kunye ne-pistachios kunye ne-walnuts, ngokuqinisekileyo kwifom yeast.
Ukufudumala umzimba ngaphakathi kungenayo izitya eziphathekayo ezivela kwizambatho, utamatisi, izaqathe, amathanga, imifino, iipayi kunye neeripips ezingalindelekanga. Yaye isidlo sakusasa ngosuku lwesantya, i-cornen, i-wheaten, i-buckwheat okanye i-gerbil. I-Oatmeal isondele kakhulu kunokwenkcenkceshelo kunye nomxholo wamavithamini A, E, B1, B2, B6 kunye ne-amino acids kubisi lwebele, kwaye i-biotin equle kuyo iyakususa ukoma kunye nokukhangela kwesikhumba kwaye igcina iinwele. Ngako oko i-oatmeal flakes ingasetyenziselwa ngaphandle - njengama-face masks.
Unokongeza izityambo kunye nezithelo ezomileyo ezomileyo kwi-porridge: iinqabileyo, amakhiwane, imihla, ama-apricot omisiwe, kunye nemisonto efanayo: i-ginger, i-sinamon, i-cardamom.
Okumangalisayo kukuba, iimveliso zobisi kunye neelitrusi ebusika kungcono ukuba ungabandakanyeki, ngenxa yokuba iicidi eziqulethwe kuzo zininzi, zenza umzimba upholile. Ngoko kuvela ukuba umkhuba wethu wobusika kwi-tangerines kunye nama-oranges kuphela uthatha ubushushu obufunekayo obuvela emzimbeni. Kwiindawo ezinqabileyo ezinobungcono kukukhetha ukhetho olungakumbi kumnandi: amapheya kunye neebhanana, kungekhona iipulole ezimuncu, iidiliya. Mhlawumbi, kukho enye into ehlukileyo kuloluhlu - i-garnet, ephucula ukuhluthwa komzimba, naphezu kokunambitha kwayo. Iqabane lebusika kukuntuleka kwe "hormone yolonwabo" ye-serotonin, ukuveliswa kokukhanya okufunekayo. I-tshokoleta kunye neebhanana zinceda ukujamelana nokunyuka kwebusika.
Ngaba ufuna ukuzikhusela ngaphezu kweqhwa? Thatha kusasa esinye sesinkwa se-honey nge-pinch of pepper emnyama - ngaphandle kokuba, akunjalo, awunayo i-allergies kulezi zithako. Ukuba unyuke i-asidi yesantya sesantya, unyanzeliswa ukuba uthathe uncibilike kumanzi afudumele.
I-tea kwi-frosts ilungele ukusela omnyama-xa kuthelekiswa nokuluhlaza kuninzi ibonakalise izakhiwo zokufudumala. Iitayi ze-Herbal nazo zincedo, kuba phantse zonke iintlobo, ngaphandle kweentlobo ezahlukeneyo ze-mint, zifaka isandla ekufudumiseni umzimba. Kwakhona, xa usela itiye, ungayigxothi iinqununu ukuba uyinambitha: i-sinamoni, i-clove, i-ginger okanye i-cardamom.
Kwimimandla ebandayo ebusweni ngokuqhelekileyo isebenza, ifuna zombini imifuno kunye nemfuyo yamanzi - ababoneleli bamandla. Isiqhelo sabo semihla ngemihla si-30 g, kwaye sinokuhanjiswa ngokufana nalokhu: amafutha emvelaphi yezilwanyana - igrama ezili-10 (ibhotela, iimveliso zobisi, ukuba zifunwa - iibini zetye leenqatha), imvelaphi yemifuno - 20 g (i-sunflower, umnquma, ingqolowa okanye ioli) .
Ngokuphathelele ubisi obumuncu ubusika ungalibali: kubangelwa amafutha obisi, kwaye iimveliso zobisi zixhasa inkxaso ye-intestinal microflora kwaye zinokuqiniswa ngokubanzi kumzimba.
Iiprotheni zezilwanyana kunye nemvelaphi yezityalo - isakhiwo sokwakha izihlunu kunye nokukhusela umzimba kwiintsholongwane - kufuneka ufumane enye. Ininzi yeprotheni yemifuno itholakala kwimbombo, iimbotyi kunye neeperesi, izilwanyana - kwenyama, intlanzi, amaqanda, i-cottage shizi kunye noshizi. Musa nje ukusetyenziswa kakubi: iiprotheni ezingaphezulu, ezinjenge-carbohydrate kunye namafutha, zigcinwe ngamafutha. Ngokuxhomekeke kwisini, iminyaka yobudala kunye nomsebenzi, kufuneka udle i-70-100 g yeprotheni.
Ebusika, kucetyiswa ukuba udle iziqhamo ezinhlanu ezahlukeneyo kunye nemifuno ngosuku, ukhetha ezo zimibala eziphuzi okanye i-orange. Ingaba yiziqhamo ezintsha kunye namaqabunga, imifuno kunye namajikijolo. Iibhereji ezinomxholo ophezulu we-vitamin C - currants, i-cranberries, i-buckthorn yolwandle, i-rosehips, iifresberries okanye i-kalina - ingaba ebusika kwaye isule ushukela, kodwa ungapheki, uze ugcine kwindawo epholileyo. Izityalo ezomileyo ziqulethe ezininzi iivithamini kunye nezinto ezilandelelanayo, zincedo ekuthinteleni ukumbomboza kwaye zilula nje. Ukusuka kumajikijolo ungalungisa ulwandle, uzalise ngamanzi abilayo kwaye uvumele ukuba lubalele iiyure ezingama-6. Kungcono ukongeza ubusi kunokuba ushukela, kubalulekile emva kokupholisa-amanzi abilisayo abhubhisa izinto ezixabisekileyo eziqulethwe ngobusi.
Ebusika, umzimba udinga i-vitamin C eninzi, enokunikezela kunye ne-sauerkraut eqhelekileyo-150 grams yayo iqukethe umthamo we-vitamin C, kunye nevithamini B6, K, i-folic acid kunye ne-lactic acid.
Isibhakabhaka ebusika sihlushwa yiqabunga kunye nomoya, sidinga iivithamini A kunye no-E. Iyokuqala iqulethwe kwiidroti - ukulungeleka ukuyibeka kwiitya izongeza ukhilimu omuncu okanye i-oyile yemifuno, equlethe i-vitamin E. Ngomhla, kucetyiswa ukuba usebenzise ezimbini izipuni zeoli - isimboli sakho asilimazi.
Ukuzalisekisa ukungabikho kwe-vitamin D, eyimfuneko yamathambo kunye nokuveliswa ngumzimba ophantsi kwefuthe lokukhanya kwelanga (kwaye ebusika kuncinci kakhulu) kuya kunceda amaqanda nemveliso yobisi, kodwa ikakhulukazi i-cod fover.
I-Magnesiyam kunye ne-calcium, isinyithi kunye nobhedu, kunye ne-zinc kunye ne-selenium (ikwabhekisela kwi-anti-depressants) (i-anti-depressants). Khumbula ukuba kufuneka udle inyama yenkomo, ivenkile, i-avocado, i-legumes, imbewu ye-same, i-sunflower kunye nembewu yamathanga, amakhiwane, imifuno, izithelo zomisiwe, imifuno eluhlaza kunye ne-broccoli.
Konke oku kukuvumela ukuba ugcine ukutya okuphezulu-bakala ngisho nobusika kwaye kuya kukunceda ukunyamezela ukukhuba okukhulu, ukugcina impilo nemisebenzi.