Ukudla ubuchopho: uhlu imikhiqizo

Umzimba okurarako futhi nhlobo kuyinto ubuchopho bomuntu. Ngokocwaningo olwenziwa, lokhu umzimba "emkhayeni" yalo, ukwehluleka okungase zibulale ukusebenza kwawo. Kuze kube manje, kukhona into efana ukudla ubuchopho, esinikela kuphelelise umsebenzi wako.

Sekuyisikhathi eside kungase kutholakale ukuthi imikhuba yokudla incike ekhonweni lethu nabanengqondo futhi inkumbulo. Ukudla okungafanele abesifazane abakhulelwe, i ekudleni ingane abasha luba nomthelela omubi kakhulu yikhono lokubheka. Okunye futhi okubaluleke ngokufanayo yokuthi esikudlayo ukuphila.

izincomo Key

Kubalulekile ukuqinisekisa umsoco ofanele zobuchopho, ngoba ngisho esikhathini lapho sibeka, uyaqhubeka ukusebenza. Lokhu kuyaphawuleka ikakhulukazi ngezikhathi ongadalwa ukucindezeleka kwengqondo. Okuphansi ukudla okwakha kungaholela inkumbulo ukungakhuli. Izazi ezihlola ubuchopho kungenzeka, kunconywa ngezikhathi lapho kudingeka umsebenzi onzima isitho wethu oyinhloko ukudla ukuze ibhulakufesi ikhalori kwaba 35% kuyinsakavukela yansuku zonke ikhalori eyanele, ukudla kwasemini kanye dinner - 25%. Labo abasele abanga-15% - isidlo.

Kukholakala ukuthi ushukela kanye amaswidi ezidingekayo ukuze ubuchopho ngesikhathi umsebenzi okukhulu kwengqondo. Lesi sitatimende kuyiqiniso, ngoba i-glucose, okungena emzimbeni, kuvusa umsebenzi zobuchopho.

Ukudla kwasekuseni cereal noma isinkwa, sinikeza nobuchopho glucose simdinga. Umthelela ukusetshenziswa ushukela njengoba injalo emsulwa esiyitholayo cishe ngokushesha, kodwa buhlala isikhashana. Ukuze uvimbele ukwanda okusheshayo e kashukela, umzimba ukhiqiza i-insulin. Ngenxa yalokho, ngemva emfushane ephakamisa amandla ukusebenza kunciphe kakhulu, umsebenzi engqondo, omunye uzizwa ebuthakathaka.

Ithuthukisa ikhono lobuchopho okuqukethwe ukudla ubhontshisi, irayisi, amantongomane, isinkwa noma Muesli. Ngenxa yokuba khona lichaza ekwakheni lezi imikhiqizo polysaccharides noma ushukela eziyinkimbinkimbi kuhlanganisa umuzwa freshness olwandle amabutho ihlale isikhathi eside kakhulu. Izibuyekezo zabantu abaningi ukhulume iqiniso lokuthi ngemva ibhulakufesi anjalo abantu kwandisa umsebenzi kanye operability.

Ukuze Impilo yomzimba wethu amafutha nawo uyadingeka. Kodwa ukusetshenziswa okweqile umzimba kancane agaya ushukela. Ukudla okunamafutha amaningi kuholela okusithiyayo ukusebenza kwengqondo.

Ukuze alondoloze ukucaciseleka yokucabanga umzimba udinga amaprotheni, lapho amandla ukwanda kobuchopho, ukusebenza ukucabanga izinqubo, impendulo ezithuthukisiwe. Ngakho-ke, abantwana abasesikoleni Ukudla kufanele kufake amaprotheni okuvela ezilwaneni noma nemifino.

Ukuze ubuchopho kanye inkumbulo kwakudingeka amavithamini namaminerali. Uma kudingekile, ungakwazi ukwengeza kuya izakhiwo Ukudla multivitamin. Ukuze evamile ubuchopho icubungula izakhi ezidingekayo compounds ezifana:

- eBor. Umthombo ke kukhona amagilebhisi, ama-aphula, amagonandoda, broccoli.

- Zinc. Kuyasiza ukuthuthukisa inkumbulo futhi ukwanda okuhlushwa. Found in ukudla ezifana zasemfuleni, inyama, turkey, okusabhontshisi, isinkwa.

- Iron. Lingena emzimbeni izithelo ezomisiwe, imifino eluhlaza, inyama defatted, offal, emabhontjisi. Ngenxa ndlala ngcono okuhlushwa inkumbulo.

- Magnesium. Inikeza ukusebenza ezinhle isimiso sezinzwa. Umthombo ke kukhona ubhanana, amantongomane, ubisi ngalo.

- calcium. Siyabonga kuye, isimiso sezinzwa is esisebenza kahle. Calcium aqukethe imikhiqizo yobisi, amawolintshi kanye amabhilikosi.

- potassium. Iwusizo isimiso sezinzwa, kanye magnesium. Ukuhlinzeka umzimba nge potassium, udinga ukudla amawolintshi, imikhiqizo yobisi amabhilikosi omisiwe.

- Vitamin B1. Ngokuzimisela icubungula ukukhululwa kwe chemical ezithinta inkumbulo, kusukela amangqamuzana ezinzwa. Source - amantongomane, kakolweni bran, inyama engenamafutha nokusanhlamvu.

- Vitamin B2. Ithuthukisa inkumbulo. Ekucebiseni umzimba nale Vitamin kufanele sinake ephansi fat imikhiqizo yobisi, imikhiqizo eyenziwe ufulawa kakolweni.

- Vitamin B9. Found in ezisawolintshi izithelo, isinkwa, ubhontshisi, uju. Kuyasiza ukwakha nokugcina isimo amaseli enempilo entsha.

- Vitamin B12. It kwandisa ukusebenza kahle futhi kuthuthukisa nenkumbulo, kunciphisa izimpawu komqondo senile. Umthombo oyinhloko uwukwenza inyama.

- Vitamin C Uthuthukisa amakhono bokusungula. Imithombo - nezithelo nemifino eminingi.

Imikhiqizo ukuqedela umsebenzi zobuchopho

Konke kuyadingeka ukuze ukusebenza evamile ubuchopho bethu isivele ikhona ukudla. Ukudla ubuchopho, ngokusho ukuba ngokubona abantu abaningi, Isiza Ekuthuthukisweni inkumbulo, ukuthuthukisa engqondo acuity kanye nemizwelo ephakeme. Yini imikhiqizo kumele ungeze ku ekudleni kwakho?

amanzi

Lapho amanzi emzimbeni kuyehla ukunakwa okuhlushwa, kukhuphuke ukucasuka. Ososayensi bathola ukuthi abantu ababhekene nendlala, kunzima ukubhekana nezinkinga okunengqondo.

nuts

Nuts iwumthombo amaprotheni, okuyinto kunikeza amandla ubuchopho kanye ukuvimbela ukuguga yayo ngaphambi kwesikhathi. Ngaphezu kwalokho, ziqukethe lecithin, ne nokuntuleka okungase ukuthuthukisa multiple sclerosis nezinye izifo ezithile zesimiso sezinzwa. Abafundi kanye abafundi yokusetshenziswa ewusizo hazelnuts, alimondi, walnuts.

zasemazweni

Inani elanele zasemazweni ekudleni ikuvumela ukuba ugcine engqondweni ecacile size siguge. Ngo isipinashi, dill, parsley, basil, coriander, kanye nezinye zasemazweni iqukethe i-folic acid, vitamin E, vitamin K, Antioxidants. Ngenxa yalesi sakhiwo, ukusetshenziswa zasemazweni zivikela komqondo, ukuvimbela imivimbo, kuvimbela ukuthuthukiswa Alzheimer futhi Parkinson.

inhlanzi

Izinhlanzi okunamafutha iqukethe omega-3 uyakwazi sakhathala salokhu sinamathele enzyme eziyingozi ekulawuleni amazinga egazi cholesterol futhi sithuthukise izitsha umsebenzi. Lokhu kuqinisekisa ukusebenza evamile inhliziyo kanye nobuchopho.

Broccoli kanye Brussels

Broccoli liwumthombo vitamin K futhi boron, omuhle ezithinta umsebenzi ubuchopho. Ukudla amahlumela ngcono okuhlushwa.

amaqanda

Isikhuphasha kweqanda - umthombo choline, sibonga ngalo amaningi asathuthuka ekusebenzeni kobuchopho, kwandisa ikhono ukuqonda ulwazi, cwaningo, reception nolwazi ngenxa yokusebenza ngokweqile. Amaqanda kufanele babekhona ekudleni zezingane.

green tea

itiye Green kuyinto elixir kweqiniso ukuthi kuthuthukisa nenkumbulo, kuthuthukisa kwemizwelo nokunakwa. Iqukethe catechins antioxidant, okuyinto ukuvikela amangqamuzana obuchopho kusukela ukuguga. Ukusebenzisa isiphuzo kunomthelela cholesterol ephansi ezimbi, normalizing blood pressure, kunciphisa ingozi yokufa uhlangothi nokumelwa yinhliziyo. itiye Green ziwusizo ukuze ngisho esetshenziswa ekwelashweni kwe-multiple sclerosis.

ukhokho

Cocoa aqukethe flavanol. Lokhu antioxidant kusiza ukuthuthukisa ingqondo kwegazi, kuvimbela namachibi izinqubo, ukuyithukuthelisa komqondo senile. inkomishi cocoa ngosuku ngcono ekusebenzeni kobuchopho futhi kuvimbela ukuthuthukiswa yi-multiple sclerosis.

garlic

Iqukethe into, okuyinto eyenzeka ngenxa ezishukumisayo zobuchopho. Long-term ukusetshenziswa garlic kuthuthukisa nenkumbulo futhi kuvimbela izinguquko engu ubuchopho.

apula

Iqukethe quercetin, elikwaziyo ukuvikela amangqamuzana obuchopho ekulimaleni. Iningi kuqukethwe ikhasi. Ukudla apula kanye apple juice kulondoloza ukucaciseleka kwengqondo ukuguga, zivikela ukukhohlwa nokwehla biko.

utamatisi

Ngo utamatisi aqukethe lycopene. Yena kuqeda radicals khulula ukuthi kulimaze amaseli ubuchopho nokuvuselela ukuthuthukiswa komqondo. I-melatonin, okuyinto etholakala utamatisi, evimbela ukuguga amangqamuzana obuchopho.

Ikhofi kanye chocolate

Ososayensi bathole ukuthi ngenxa caffeine ukunakwa nokukhulisa inkumbulo yesikhashana, ngcono inyuka ukuphendula umsebenzi. Ukudla ushokoledi kuyasiza ngesikhathi ukucindezeleka okusezingeni eliphezulu engqondo. Glucose futhi flavonols eziqukethwe ushokoledi usizo ukuthuthukisa inkumbulo, ijubane yokusabela kanye ukucabanga okusheshayo.

Ikhofi kanye chocolate usizo balahle ukucindezeleka, ngoba ezizokhuthaza ukukhiqizwa kwamangqamuzana endorphins. Lokhu kukuvumela ukuba balahle, ngisho kusukela ucasukile kakhulu. Lokhu kufakazelwa Izibuyekezo abathandi mikhiqizo.

newayini elibomvu

Inani elincane iwayini has nethonya elihle izinqubo yokucabanga, anokuhambisana yokukhuluma, kuthuthukisa okuhlushwa. Elibilile juice kwamagilebhisi iqukethe Antioxidants ukuthi ukuvimbela ukuguga zobuchopho.

Ungasiza kanjani? Ubuchopho

Njenganoma iyiphi enye sitho, ubuchopho bethu ngezinye izikhathi udinga usizo. Into engcono kuleli cala, lona ukuphumula. Lokhu kuzosiza ukulala noma ushintshe umsebenzi yengqondo engokoqobo.

Uma kwenzeka ukuthi lokhu akunakwenzeka, kodwa kumelwe kusebenze umsebenzi ubuchopho manje, ukusiza ingilazi fresh ijusi yezithelo, iyiphi izingcezu nuts ngaphezulu noma ushokoledi. Ukudla akuyona kufiseleka, noma ubuchopho ungashintshela kukho ukulawula inqubo ukugaya.

imikhiqizo eyingozi

Ukuze yokudla ubuchopho uzuzile, ukugwema kokulimaza imikhiqizo umsebenzi ubuchopho.

Ukusebenza evamile ubuchopho ilimaza ukuphuza. Vasospasm kwenzeka, khona-ke imbubhiso amangqamuzana obuchopho.

Kufanele Ungeqisi ukudla. Okweqile usawoti kuholela umswakama nokugcinwa emzimbeni, ngoba lokhu kwandisa umfutho wegazi, okungaholela oluhambisana unhlangothi.

Little ukusetshenziswa amafutha nenyama yawo. Ukusetshenziswa Its kwandisa izinga le-cholesterol elibangela ukuthuthukiswa ukuqina kwemithambo yegazi cerebral palsy.

Abaningi ziyingozi amakhemikhali ebuchosheni ezitholakala iziphuzo ezibandayo, ama-crackers, ayi kanye neminye imikhiqizo wesitoreji eside.

Ukuze usebenze kuzo zonke izakhiwo zobuchopho kwaba bushelelezi futhi akazange avumele ukwehluleka, kumele ngokugcwele ukudla. Ukuhlala eduze ukudla ngendlela elukhuni, cabanga ngendlela ke kuyobonakala umsebenzi induna umzimba wethu. Phela, nguye nomthwalo wokuxhumanisa umsebenzi wonke umzimba. ubuchopho Ukudla kufanele zibandakanye wonke imikhiqizo adingekayo ukuze imisebenzi yayo evamile.