Ukuthi ukukhetha kwakho kokudla kungakwenza ube mnandi
Uyazi ukuthi ukudla okudlayo kunokwandisa amandla okuchofoza? Nasi isinyathelo esinezinyathelo eziyisihlanu zokudla kokudla komqondo ukuze uthole ukudla kwakho ngaphansi kokulawula nokusebenzisa ukudla njengomuthi wezobuchopho.
1. Ukwandisa ukungena kwamanzi
Njengoba unikezwa ukuthi ubuchopho bakho ngamaphesenti angama-80 amanzi, umthetho wokuqala wokudla komkhuhlane ngamanzi anele ukuze usebenzise ubuchopho bakho. Ngisho nokuphelelwa amanzi kancane kancane kungakhuphula ama-hormone okucindezeleka angalimaza ubuchopho bakho ngokuhamba kwesikhathi.
Phuza amanzi amaningi usuku lonke.
Kungcono ukuthi iziphuzo zakho zingenakulungiswa nge-sweeteners okufakelwayo, ushukela, i-caffeine, noma utshwala. Ungasebenzisa izikhwama zetiyi ze-herbal, ezingenayo i-caffeinated, ezifana nokusajingijolo noma i-strawberry, futhi wenze itiye elingenayo i-iced. Itiye elihlaza libuye lihle ekusebenzeni kobuchopho njengoba liqukethe amakhemikhali akhuthaza ukuphumula kwengqondo nokuqapha.
2. Nciphisa ama-Calories
Ucwaningo olunzulu ezilwaneni, futhi ngokuphindaphindiwe kubantu, lubonisa ukuthi ukudla okukhawulelwe khalori kuyasiza ebuchosheni nasekuphileni kwesikhathi eside. Ukudla okungenani ukulawula isisindo, kunciphisa izingozi zesifo senhliziyo, umdlavuza kanye nokushaywa yisisu ngokukhuluphala, futhi kubangela izindlela ezithile emzimbeni ukwandisa ukukhiqizwa kwezici ze-nerve growth, eziwusizo ebuchosheni. Abacwaningi basebenzisa i-CRON yesiqu esithi "ikhalenda yokuvimbela ngokudla okunempilo," ngakho enye ingxenye yendaba ukwenza lezi zilori zibaleke.
3. Yidla izinhlanzi, amafutha okudoba namafutha amahle
I-DHA, i-omega-3 fatty acid etholakala ezinhlanzi, yenza ingxenye enkulu yezindaba ezimpunga zobuchopho. Amanoni ebuchosheni bakho enza ama-cell membrane futhi adlala indima ebalulekile ekusebenzeni kwamaseli. Ama-neurons, athatha imiyalezo evela ebuchosheni kuwo wonke umzimba, nawo acebile omega-3 fatty acids.
Ucwaningo luveze ukuthi ukudla okunomsoco omega-3 fatty acids kungasiza ukukhuthaza ukulinganisela ngokomzwelo ngokomzwelo kanye nemimoya emihle eminyakeni edlule, mhlawumbe ngoba i-DHA yiyona ingxenye eyinhloko ye-synapses yobuchopho.
4. Sebenzisa ama-Anti-Antioxidants amaningi
Ucwaningo oluthile lubonise ukuthi ukudla okudliwayo kwama-antioxidants ezivela izithelo nemifino kunciphisa kakhulu ingozi yokuthuthukisa ukukhubazeka kwengqondo. Ochwepheshe bakholelwa ukuthi ukwakheka okukhulu kwamahhala kunendima enkulu ekudakaleni kobuchopho ngokukhula. Lapho iseli liguqula umoya-mpilo libe amandla, ama-molecule amancane okuthiwa ama-radicals mahhala .
Uma ikhiqizwa ngemali evamile, ama-radicals amahhala asebenza ukuze aqede umzimba we-toxin eyingozi, ngaleyo ndlela agcine ephilile. Kodwa lapho ikhiqizwa ngamanani anobuthi, ama-radicals amahhala awonakalisa imishini yamaselula yomzimba, okuholela ekufeni komzimba kanye nokulimala kwezicubu kwinqubo kuthiwa ukucindezeleka kwe-oxidative. I-Vitamin E ne-Vitamin C ne-beta carotene inqanda ukukhiqizwa kwama-radicals mahhala.
Izithelo ezinhle nemifino yokulwa ne-antioxidant, ngokusho koMnyango Wezolimo we-US, yi-blueberries, ama-blackberries, ama-cranberries, ama-strawberries, isipinashi, ama-raspberries, amahlumela aseBrussels, ama-plums, ama-broccoli, ama-beet, ama-avocasi, ama-oranges, amagilebhisi abomvu, kanye ne-kiwi.
5. Ukulinganisela amaprotheni, amafutha amahle, nama-carbohydrate
Ukudla okuphezulu ku-ushukela ohlanziwe kungabangela isifo sikashukela , ukulala nokukhubazeka kwengqondo. Noma kunjalo, ukufakazela ukuthi i-bacon kuyinto yokudla kwezempilo nokuthi ama-oranges nama-izaqathe akubi njengoba ikhekhe ibonakala ingenangqondo. Ukuqeda ishukela elula nokulinganisa amaprotheni, amafutha amahle, nama-carbohydrate amahle kubalulekile ekukhuliseni amandla ochopho.
Ukuba namaprotheni kokudla ngamunye kusiza ukulinganisela amazinga kashukela egazini. Ukwengeza inyama enomsoco, amaqanda, ushizi, soy, noma amantongomane ku-snack noma ukudla okunciphisa ukumunwa okusheshayo kwama-carbohydrate futhi kuvimbela inkohlakalo yobuchopho ehamba nokudla ama-carbohydrate alula, njengama-donuts.
Ngesikhathi sokudla noma isinkwa ngasinye, zama ukuthola ibhalansi yamaprotheni, ama-fiber aphezulu, ama-carbohydrate, namafutha.
Ngokulandela ukudla okunengqondo, okunomsoco, ungaba endleleni yakho ukuqinisekisa ukuthi ubuchopho bakho nomzimba wakho usebenza kahle eminyakeni ezayo.