Ayinamsebenzi izizathu zokuba kutheni isenzeka, kodwa uninzi lwethu luneengxaki zoxinzelelo kunye noxinzelelo. Kungenxa yomsebenzi, isikolo okanye usapho ngokwalo.
Ukutya bekusoloko ilixesha elifanelekileyo lokunqamla kwihlabathi kwaye ukonwabele ukutya okumnandi ngeemvakalelo zakho ezintlanu, kwenzeka ntoni ukuba ezi azilawulwa ingxaki yoxinzelelo Siwela kwisilingo sokutya ukutya okuyingozi kwimpilo yethu, nangona kumnandi kakhulu.
Kwiimeko ezininzi isisombululo sifumaneka ekutyeni, ukutya kusinika ukoneliseka, kusinika amandla kunye nokuba sempilweni. Kodwa kufuneka silumke kwaye sitye ezo zisempilweni kuthi. Okulandelayo, sikuxelela a Uluhlu lwemveliso oko kuya kukunceda woyise nasiphi na isiqendu soxinzelelo okanye ubongeze kwisidlo sakho ukuze ube nomzimba nengqondo elungeleleneyo.
Ukutya ngokuchasene nexhala
- Intlanzi: Ityebile kakhulu Iiproteni kunye neevithamini ze-B ophetheyo ukugcina amanqanaba amahle oxinzelelo lwethu. I-Omega 3 fatty acids inceda ukunciphisa isifo sentliziyo kunye nokulawula iswekile yegazi. Kodwa ayisiyiyo yonke loo nto, iyasinceda ekulweni uxinzelelo ngokuba ngumthombo omkhulu we-tryptophan, i-amino acid enciphisa uxinzelelo kunye nehormones yoxinzelelo. Kuyasithomalalisa kwaye kugcina ukungoyiki.
- I-asparagus: Isityebi folic acid esisithintelo soxinzelelo kunye noxinzelelo. Isisityebi kwi-vitamin C eyanciphisa uxinzelelo lwegazi kunye nefayibha engaphakathi kuyo isenza siziva satiatic kwaye sanelisekile.
- Iyogathi yamaGrike: Olu hlobo lweyogathi luneedosi ezinkulu zeevithamini B6 kunye neB12, esisityebi kakhulu i-magnesium, i-calcium, i-potassium kunye neeprotheni ezinempilo oko kuzolisa umdla wokutya kunye noxinzelelo ngokukhawuleza.
- Ispinatshi: Nangona ayikokutya okuza entlokweni yakho ukutya xa uxinezelekile, ungathandabuzi ukuba nesitya sesipinatshi kuzo zonke iinguqulelo zayo, i-iron, ifuthisiwe okanye ikrwada. Isipinatshi siqulathe okuninzi magnesio, lowo ujongene nokuthintela nokunyanga uxinzelelo. Oku linoxanduva lokulawula amanqanaba e-cortisol kwaye kubangele imvakalelo yempilo-ntle.
- Iiamangile: Enye yamantongomane agqibeleleyo kwaye asempilweni. Ngexesha elizayo, faka ipakethi yeeamangile kwibhasikithi yakho yokuthenga kuba ziya kukunceda uphephe ukubonga ngoxinzelelo i-magnesium, ifiber, i-potassium, amafutha asempilweni, kunye nevithamini E eziza kusebenza ngokuthe ngqo kwinkqubo yakho yemithambo-luvo, ikunike ukuba uzive wonwabile.
- Thekhi: Iiprotein zaseTurkey zisinika imvakalelo yokuphila kakuhle, ziya kusizalisa ngamandla kodwa ngaphandle koxinzelelo. Yi Umthombo osisityebi we-tryptophan, into enxulunyaniswa nokozela, kodwa kwimeko yethu, kufanelekile ukuzola unxunguphalo kunye nokuziva sikhululekile kwaye sizolile.
Ukuba uzibona ukuwo nawuphi na umzuzu woxinzelelo namhlanje, ungathandabuzi ukuthatha oku kutya ubuncinci iveki, udityanisiwe ngexesha onqwenela ngalo ukuba baya kukunika impilo-ntle. Umoya wakho uya kuphucula kwaye uya kuwukhathalela umzimba wakho. Yidibanise nemithambo ye-aerobic ubuncinci kathathu ngeveki kwaye uya kuziva ulungile.