Njengoba ubuchopho bumunca izakhamzimba ekudleni esikudlayo, akumangazi lokho Ukudla kubhekwa njengento efanelekile uma kukhulunywa ngempumelelo noma ukwehluleka ezifundweni.
Ukudla okuthile kungathuthukisa ukusebenza kobuchophonjengememori nokugxila. Imisebenzi edingeka kakhulu yokutadisha. Ngakolunye uhlangothi, abanye bangaba nomphumela ohlukile.
Ukudla ukudla okunothe ngamafutha agcwele futhi kuphakame kakhulu enkombeni ye-glycemic (ukudla okubangela ama-spikes kushukela wegazi) kunganciphisa amakhono ememori nokunaka. Amamenyu okudla okusheshayo ayisibonelo esihle sokudla okufanele sikugweme ukwenza izikhathi zokutadisha zikhiqize ngokwengeziwe.
Ukudla okuhle kobuchopho
Ukujabulela ubuchopho be-nimble ezifundweni udinga ukubeka phambili ukudla okusha futhi ugweme ukudla okusetshenzisiwe. Kepha okunye ukudla okusha kubonisa izinzuzo eziningi kunezinye, njengokulandelayo:
Salimoni
I-Salmon (nazo zonke izinhlanzi ezinamafutha ngokujwayelekile) zingumthombo omuhle kakhulu we-omega 3 fatty acids i-EPA ne-DHA. Kokubili kubalulekile ekusebenzeni kobuchopho. Kunezifundo ezihlobanisa ukudla okunothile kula mafutha acid nge izingqondo ezibukhali nemiphumela yokuhlolwa engcono.
I-egg
Ngaphezu kwamaprotheni, amaqanda anikezela nge-choline ngesikhupha sawo. I-Choline iyisakhamzimba leso isiza ukuthuthukisa nokugcina inkumbulo.
Okusanhlamvu okuphelele
Ukuze ubuchopho busebenze ngokugcwele, kuyadingeka ukuqinisekisa ukutholakala kweglucose njalo ebuchosheni. Indlela enhle yokwenza lokhu ngokusebenzisa ifayibha okusanhlamvu okuphelele. Njengamanje, kunezindlela eziningi zokwengeza ukudla kwakho okusanhlamvu okuphelele. Faka isinkwa esimhlophe ngesinkwa sikakolweni esigcwele isemishi ungomunye wabo.
I-Avena
Ngenxa yokunotha kwayo kwifayibha, ama-oats agcina ubuchopho bondlekile kahle ngesikhathi sokufunda eside. Futhi kungumthombo omuhle kavithamini E, amavithamini B, i-potassium ne-zinc. Lezi zakhi zomzimba zisiza ubuchopho busebenze ngokugcwele.
Bayas
Kunezifundo eziveze ukuthi ama-strawberry nama-blueberries athuthukisa inkumbulo, yingakho iyi-a iqembu lokudla elihle kakhulu lokutadisha futhi ikakhulukazi isikhathi sezivivinyo.
Imifino enemibala egqamile
Utamatisi, ubhatata, ithanga, isanqante, isipinashi… Imifino yemibala enamandla iyimithombo engcono kakhulu yama-antioxidants. Kungani ama-antioxidants ebaluleke kangaka ukutadisha? Ngenxa yokuthi gcina amangqamuzana obuchopho aqinile futhi enempilo.
Imikhiqizo yobisi
Leli qembu lokudla ligcwele amaprotheni namavithamini B (kubalulekile kwizicubu zobuchopho, ama-neurotransmitters nama-enzyme). Ubisi neyogathi kubhekwa njengemikhiqizo yobisi enelulekwa kakhulu yokufunda ngenxa yomthamo wayo womabili amaprotheni kanye nama-carbohydrate (umthombo okhethwayo wobuchopho)
Inyama enciphile
Ukushintshanisa ngamafutha amancane, inyama enciphile inikezela ngamabili amaminerali adingekayo okuhlushwa nokukhumbula ngokulandelana: i-iron ne-zinc. Abalimi bemifino bangayifaka esikhundleni sayo ngamabhontshisi amnyama nama-soy burger, okunye kokudla okungezona izilwane okunikeza i-iron kakhulu. Ukuze uthole okuhle ngensimbi yayo, hlanganisa ubhontshisi omnyama notamatisi noma upelepele obomvu. Isipinashi ngomunye umthombo omuhle wale minerali.
Imikhuba enempilo ebuchosheni
Ubuchopho bondla izakhamzimba kulokho esikudlayo, kepha imikhuba enempilo nayo ibamba iqhaza elibalulekile ekugcineni lesi sitho ngokugcwele. Ngalo mqondo ungaphuthelwa ithuba lokuzivocavoca umzimba. Ukuvivinya umzimba ngokulingene kukhonjisiwe ukuthuthukisa amamaki abafundi.
Umculo uthuthukisa inkumbulo yabafundi. Kepha akuyona kuphela intsha engazuza ngengqondo kuyo. Ukuqeqeshwa komculo kungakhuphula isivinini sokuphendula kwengqondo kubantu abadala.
Ukulala okuncane kakhulu noma ngokweqile kubhekwa njengesici ekugugeni kobuchopho bokuqala. Ukugcina amakhono akho obuchopho esesimweni, ikakhulukazi ukugxila, udinga ukulala amahora angama-7-9 ubusuku ngabunye.
Ukuchitha isikhathi ezindaweni eziluhlaza nokuzilolonga ngokuzilolonga Kungasiza abafundi ukugcina ukunaka kwabo kuphezulu.
Amathiphu namasu wokutadisha
- Qiniseka ukuthi uhlala unamanzi esandleni hlala unamanzi.
- Uma kufanele ngekhanda inani elikhulu imiqondo, zizungeze ngazo. Kanjani? Yibhale kumanothi anamathelayo bese uwafaka ezindaweni ezigqamile eziyingxenye yempilo yakho yansuku zonke. Isibonelo, isiqandisi, isibuko sokugezela, ideshibhodi yemoto yakho ...
- Cabanga ngokushintsha imvelo yakho lapho uzizwa uvinjelwe kakhulu. Indawo entsha, enomphumela wayo wokushintsha komhlaba, iphunga nenkampani, ingakusiza ukuthi uphinde ucabange futhi uqhubeke uye phambili.
- Ungalingwa ukudla okungenamsoco. Ukubheja ukudla okulula okunempilo (amajikijolo, i-apula, ama-alimondi, njll.) Ukusiza ingqondo yakho isebenze ngokugcwele ngesikhathi sokufunda.