Ukukhetha kwakho ukutya kunokukwenza njani ukuba uqaphele
Ngaba uyayazi ukuba ukutya okutyayo kunokwandisa amandla ochopho? Nantsi intlanu yesicwangciso sesondlo sokutya kwesiluleko sokufumana ukutya kwakho phantsi kokulawula nokusebenzisa ukutya njengamayeza eengqondo.
1. Ukwandisa iNtlawulo yamanzi
Ngenxa yokuba ubuchopho bakho malunga namaphesenti angama-80 amanzi, umgaqo wokuqala wokutya kwengqondo yindoda eyaneleyo ukuze usebenzise ingqondo yakho. Nangona ukupheliswa kwamanzi okuncinci kunokunyusa i-hormone yokucindezeleka engonakalisa ingqondo yakho ngexesha.
Phuza amaninzi emini yonke imini.
Kungcono ukuba utywala bakho bungabonakaliswa ngotywala, iswekile, i-caffeine, okanye utywala. Ungasebenzisa iibhegi ze-herbal, ezingekho-caffeinated tea, ezifana ne-raspberry okanye i-strawberry flavored, kwaye wenze itiye e-iced engabonakaliyo. Itheyibhile eluhlaza ibuyele kakuhle ekusebenzeni kwengqondo njengoko iqulethe iikhemikhali ezikhuthaza ukuphucula kwengqondo kunye nokuqapha.
2. Nciphisa amaCalori
Uphando olunzulu kwizilwanyana, kwaye ngokunyuka kubantu, lubonisa ukuba ukutya okunokukhawulelana kwekhalori kunceda ubomi nobude ubomi. Ukutya okuncinci ukulawula ubunzima, kunciphisa ingozi yesifo senhliziyo, umhlaza kunye nesifo sokunyanyisa, kwaye kushukumisela iindlela ezithile emzimbeni ukwandisa umgangatho wokukhula kwemisipha, eyincedo kwingqondo. Abaphandi basebenzisa i-CRON yesivakalisi "isithintelo sekhalori kunye nesondlo esaneleyo," ngoko enye inxalenye yembali ukwenza ukuba iikhalori zibaleke.
3. Yidla iintlanzi, i-Oyile yeNtlanzi, kunye namaFleti amahle
I-DHA, i-omega-3 fatty acid efunyenwe kwiintlanzi, yenza inxalenye enkulu yengqondo ebomvu yengqondo. Amanqatha echotsheni yakho enza iimbumba zeseli kwaye ibamba indima ebalulekileyo ekusebenzeni kweeseli. I-Neurons, ephethe imilayezo evela ebuchosheni kuwo wonke umzimba, ibuye icebile kwi-omega-3 fatty acids.
Uphando luye lwabonisa ukuba izidlo ezizityebi kwi-omega-3 fatty acids zingancedisa ukulinganiswa kwemvakalelo enempilo kunye nemvakalelo emihle kwiminyaka kamva, mhlawumbi ngenxa yokuba i-DHA yiyona nto iphambili ye-synapses yengqondo.
4. Zitya ii-Anti-Antioxidants
Izifundo ezininzi zibonise ukuba ukutya okudliwayo kwama-antioxidants kwiziqhamo kunye nemifuno kunciphisa kakhulu umngcipheko wokuphuhlisa ukukhubazeka kwengqondo. Iingcali zikholelwa ukuba i-free radical formulation idlala indima enkulu ekudakaleni kwengqondo ngobudala. Xa iseli iguqula i-oksijeni ibe ngamandla, ama-molecule amancinci athiwa ngama- radical ezamahala .
Xa kuveliswa ngezixa eziqhelekileyo, i-radicals yamahhala isebenza ukukrazula umzimba weexikisi eziyingozi, ngaloo ndlela igcine iphilile. Kodwa xa kuveliswa ngexabiso eliyingozi, i-radicals yamahhala inonakalisa imishini yamaselula yomzimba, okubangelwa ukufa kwesisele kunye nomonakalo wesisu kwinkqubo kuthiwa uxinzelelo lwe-oxidative. I-Vitamin E kunye neVithamini C kunye ne-beta carotene inqanda ukuveliswa kwama-radicals amahhala.
Iintlobo ezifanelekileyo ze-antioxidant izityalo kunye nemifuno, ngokutsho kweSebe lezoLimo lase-United States, i-blueberries, iberberries, i-cranberries, i-strawberries, isipinashi, ama-raspberries, amahlumela aseBrussels, i-plums, i-brox, i-beet, i-avocados, i-oranges, iidiliya ezibomvu, i-pepper, i-cherries, ne kiwi.
5. Ukulinganisa iprotheni, iiFats ezifanelekileyo kunye neeCarbohydrates
Ukutya okuphezulu kwiishukela ezicocekileyo kunokukhokelela kwisifo sikashukela , ubuthongo kunye nokukhubazeka kwengqondo. Sekunjalo, ukubonisa ukuba i-bacon kukutya kwezempilo kwaye ii-oranges kunye ne-karoti zibi njengokuba ikhekhe ibonakala ingenangqondo. Ukuphelisa ushukela olula kunye nokulungelelanisa iiprotheni, amafutha amahle, kunye ne-carbohydrate emihle kubalulekile ekuphuculeni amandla engqondo.
Ukuba neprotheni kwisidlo ngasinye sinceda ukulinganisela amazinga eshukela egazi. Ukongeza inyama ephilileyo, amaqanda, ushizi, i-soy, okanye i-nut kwi-snack okanye umda wokutya ukuxhoma ngokukhawuleza kwe-carbohydrates kwaye kuthintela ingqondo yengqondo ehamba kunye nokutya ukutya okunama-carbohydrate alula, afana ne-donuts.
Kwidlo nganye okanye intlanzi, zama ukufumana umlinganiselo weprotheni, i-fiber ephezulu, i-carbohydrates, kunye namafutha.
Ngokulandela ukutya okunengqiqo, okunokwakheka kakuhle, ungaba endleleni yakho ekuqinisekiseni ubuchopho bakho kunye nomzimba wakho usebenza kakuhle iminyaka ezayo.