Ngaphandle kokuba phakathi kwexesha lekhefu, uninzi alunako ukunqamla kwimisebenzi noxanduva lwayo, yiyo loo nto ivelisa iimeko zoxinzelelo kunye noxinzelelo. Ngexesha lonyaka, sisebenza nzima kwaye sinoxinzelelo lweemvakalelo kwaye oku kuguqulela kwimpilo enkenenkene.
Ukuba uxinzelelo luyaqhubeka kwaye luyekwanga lunganyangwa, kunokuba yingxaki enkulu. Ngesi sizathu, apha ngezantsi siza kuthetha ngokutya okuya kukufanela ngokufanelekileyo ukuthintela ezi meko zoxinzelelo. Kulula nje njengokungenisa oku kutya kukutya okutyayo imihla ngemihla.
Kwiimeko ezininzi, ixhala liguqulela kwindlala, ukuba noburharha rhoqo kunye nokutya okungafunekiyo. Oku kubangelwa kukungadli kakuhle kunye nokutya okungathathi ntweni kwemihla ngemihla iivithamini kunye nezakha mzimba Isalathiso se-glycemic index kwaye umzimba wethu usicela ukutya okukhawulezayo kunye neelekese.
Ukuthintela ixhala ekuthatheni Qaphela Koku kutya kulandelayo ukugcina uxinzelelo kwaye uzive ungcono ngawe.
- Intlanzi. Intlanzi igcina uxinzelelo lwegazi oluzinzileyo, isixa se-Omega 3 sikhona kakhulu kwaye sinceda ukulawula izifo zentliziyo kunye nokulawula iswekile. Ke ngoko, yazisa iintlanzi kube kanye ngeveki ubuncinci kuba i-magnesium iya kukhuthaza ukuphumla kunye nokunciphisa uxinzelelo kunye noxinzelelo.
- Iimveliso zederi. Ziqulethe i-tryptophan, i-amino acid ebonakalayo phakathi kwezinye ukuze ikwazi ukwenza imeko elungileyo kunye nemeko yokuphumla. Kwenzeka into efanayo namandongomane kunye neebhanana.
- Iiamangile Banomxholo ophezulu wemagniziyam, ukongeza kwezinye iiproteni ezininzi kunye neevithamini ezikhuthaza ukusebenza kakuhle komzimba. Ii-almonds zilungile kulawulo lokutya kuba zinamandla okuhlutha.
- Ulwelwe. Nangona kunqabile ukuba uzisebenzise, i-magnesium kunye ne-tryptophan zibangela ukuzola kunye nemvisiswano emzimbeni wethu.
- Itshokolethi. I-chocolate kufuneka ihlambuluke kwaye ingenashukela, i-purer ibe ngcono. Ukuthomalalisa uxinzelelo, kunciphisa i-cortisol, ihomoni enoxanduva lokudala uxinzelelo.
- Oatmeal. Kuninzi okuthethwayo malunga neepropathi ze-oats, kwaye ayimangalisi into yokuba, koku kutya kukuncinci okukuphela kwento onokuyifumana ziluncedo. I-Oatmeal iyacetyiswa ukunciphisa uxinzelelo kuba ikhuthaza ukujikeleza kweehomoni ezichasayo. Iqukethe ifayibha eninzi ke iyasinceda ukugcina umzimba ucocekile kwaye i-magnesium isinceda ukuba sibe namandla kunye nolonwabo.
Iingcebiso zokuqwalaselwa
- Kuphephe ukusetyenziswa kakhulu kwekofu, kungcono ukuba ubeke endaweni yayo ngokufakwa okanye ukumiliselwa ngamayeza aqholiweyo.
- Ungalibali sela iilitha ezimbini zamanzi usuku lokucoca umzimba.
- Zibekele ishedyuli yokutyaAkukho mpilweni ukutya yonke imihla ngamaxesha ahlukeneyo.
- Ungalibali yazisa ngomsebenzi womzimba ebomini bakho, ezemidlalo ziya kuzisa izibonelelo ezinkulu emzimbeni nasengqondweni yakho.
- Zama ukutya ngaphezulu iziqhamo kunye nemifuno.
- Zama ukungatshayi kuba njengoko kusaziwa, ngaphandle kokuba ngumkhwa ombi, uyawunxila umzimba wakho kancinane kancinane kwaye ungaqondi.