Ukuba ufumana inkungu yengqondo, ingqondo yakho inokuba ifuna isinyithi.Unsplash / UBrenda Godinez Siye sonke apho. Ukothula uxinzelelo lwakho kwingxowa yeetapile, uzithuthuzele ngepayi ye-ayisi khrim, utya ibhokisi yeicookies emva kosuku olude usemsebenzini.
Ukukhaba umkhwa wokutya ngokweemvakalelo kulula ukutsho kunokuba ukwenzile, ke endaweni yokukuxelela ukuba uye kubanda turkey kuyo, namhlanje sitya iindidi zokutya kwakho kufanele yitya xa ukwimeko ethile.
Ngoku
Uphando lubonisa ukuba abaguli abanengxaki yokudakumba bahlala benamanqanaba asezantsi eVitamin B6 kunye nefolic acid. Ngelixa uxinzelelo lweklinikhi sisifo esibi esinganyangekiyo kuphela ngesondlo, ukutya ukutya okuphezulu kwiivithamini ze-B kunokunciphisa iimpawu zoxinzelelo kunye nokunyanga imeko yesiqhelo yeeblues.
Iibhanana, iiorenji kunye nepapaya
Ibhanana enye nje ephakathi ingaphezulu kwe-0.4 mg, okanye iipesenti ezingama-21 zeemfuno zakho zemihla ngemihla zeVitamin B6. Iziqhamo zeCitrus ziqhayisa ngomxholo we-folic acid, ngeorenji enye enepesenti ye-10 yeemfuno zakho zemihla ngemihla kunye nepapaya enye equlathe phantse iipesenti ezingama-30 zeemfuno zakho zemihla ngemihla. Hlanganisa ibhanana, ipapaya kunye neorenji uziphathe kwisaladi yeziqhamo ekonyusa imood.
Imbewu kajongilanga
Unokudibanisa imbewu ye-sunflower kunye nemidlalo ye-baseball, kodwa kufuneka uhlale ugcina i-stash ejikeleze indlu yakho. Ikomityi yokukhonza ikufutshane ¼ kwiimfuno zakho zemihla ngemihla zeVitamin B6. Fafaza imbewu kajongilanga kwiisaladi, kwiicereals, kwi-oatmeal okanye usebenzise isuphu.
Itshokholethi emnyama
Lo mntu makangothusi, kuba uninzi lwethu luye lwava ulonwabo emva kokuluma iqhekeza letshokholethi. Uphando lubonisa ukuba itshokholethi inezinto ezininzi zeekhemikhali ezinokuvelisa amava afana nolonwabo: icaffeine, ekhulisa i-dopamine kunye ne-cannabinoids, ezinxulumene kakhulu nesithako esisebenzayo esifumaneka kwentsangu.
Khetha i-chocolate emnyama ekumgangatho ophezulu enobuncinci iipesenti ezingama-70 zecocoa yethamo lokujolisa kolonwabo. Uya kufumana ii-antioxidants ezingaphezulu kunye neswekile encinci kunobisi okanye itshokholethi enencasa.
Inkungu yeBongo
Ngaba ukhe uzive ngathi kukho ilifu elingenalusizi elihleli phezu kwengqondo yakho, uhlobo lwamafu olwenza uzive ugrogog kwaye ungakwazi ukugxila? Le nto, ihlala ibizwa ngokuba yinkungu yengqondo, inokubangelwa kukungalali okumgangatho ophezulu, ukuphelelwa ngamanzi emzimbeni, okanye ukutya okutyayo.
Umzekelo, xa usitya iswekile kunye neicarbohydrate ezihlaziyiweyo, iswekile yegazi espines emva koko yengozi. Kuba ingqondo yakho isebenzisa iswekile njengowona mthombo wayo wamandla, nengqondo yakho ikwafumana oku kuphazamiseka, okunokukhokelela kwingqondo yengqondo, kunye nokutshintsha kwemood kunye nokucaphuka.
Iimbotyi, iimbotyi zesoya kunye nequinoa
Ukuba ufumana inkungu yengqondo, ingqondo yakho inokuba inqwenela isinyithi, isondlo esibaluleke kakhulu ekugcineni inkumbulo, ingqalelo kunye neminye imisebenzi yokuqonda. Zimbini iintlobo zentsimbi: i-heme iron kunye ne-non-heme iron, eyokuqala efumaneka kuphela kwiimveliso zezilwanyana. I-Vitamin C inokunyusa ukufunxwa kwentsimbi engeyiyo i-heme ngokuphindwe kathandathu, ke zama ukongeza umthombo we vithamin C xa usitya oku kutya kunentsimbi ephezulu.
1 indebe yeembotyi zesoya eziphekiweyo iqulethe phantse isiqingatha seemfuno zentsimbi yemihla ngemihla, ikomityi enye yeelentile enepesenti ezingama-37 kunye nekomityi enye yeembotyi zezintso ezineepesenti ezingama-29. Kwaye uza kufumana iipesenti ezili-15 zeemfuno zakho zentsimbi yemihla ngemihla kwikomityi enye yequinoa ephekiweyo.
Ukotapeya, Ispinatshi kunye neetapile ezimnandi
I-Potassium iyiminerali ebalulekileyo ekufundeni nasekukhungeni, ngoko ke ukuba uphantsi kwe-potassium, unokuba neengxaki zokugcina ulwazi okanye ukugxila kwaye unokufumana ukukhathala kwengqondo. I-Haas avocado enye ine-975 mg ye-potassium, ikomityi enye yesipinatshi ine-840 mg kwaye ibhatata enye ine-450 mg. Ngokudibeneyo, oku kutya kubonelela ngesiqingatha seemfuno zakho zepotassium yemihla ngemihla. Kwisidlo sangokuhlwa esilula, bhaka ibhatata emnandi kwaye uyigale nge-avocado ecoliweyo kunye nesipinatshi. Phezulu ngeembotyi ezikhethiweyo, i-quinoa kunye ne-salsa yokutya okuphekiweyo okunesondlo.
Ukuxhalaba
Izifundo zibonisa ukuba iipesenti ezili-18 zabantu baseMelika banexhala. Kwaye nabantu abangenangxaki yoxinzelelo lweklinikhi banokuziva bexhalabile amaxesha ngamaxesha.
Ngelixa usenokwazi ukuba kufuneka uphephe i-caffeine, utywala kunye noshukela ukuba uziva uxhalabile, usenokungazi ukuba kukho ukutya okuthile okunokunceda ukunciphisa uxinzelelo lwakho.
Iimbatyisi
Izifundo zibonisa ukuba abantu abanexhala banamanqanaba asezinki kwaye ukongeza ukutya komntu nge-zinc kunokuphucula iimpawu ezinxulumene noxinzelelo. Iimbatyisi zezona kutya zityebileyo nge-zinc, zineeoysters ezintathu ezibonelela ngeepesenti ezingama-200 zeemfuno zakho zemihla ngemihla. Ngexesha elizayo xa uziva uxhalabile, phuma uye kwiyure eyonwabileyo kwaye uzinyange kwipleyiti yeembatyisi. Yeka nje utywala, obuya kuba nzima ngakumbi iimpawu zokuxhalabisa.
Ukutya okuziinkozo okuqinisiweyo, iimbotyi kunye nembewu
Ngelixa i-zinc ifumaneka kwiimveliso ezininzi zezilwanyana, akukho kunqongophala kwemithombo esekwe kwizityalo ye-zinc. Ukutya okuziinkozo kwasekuseni okuqinisekisiweyo kunokubonelela ngesiqingatha okanye nangaphezulu kweemfuno zakho zemihla ngemihla zinc, kunye neereyali zizonke ezibonelela ngemini yonke yeZinc.
Imbewu yethanga, iiamangile, icashews kunye nembewu kajongilanga nazo ziqulathe inani elilinganiselweyo le-zinc. Ukuphucula ukufunxwa kwe-zinc efumaneka kumandongomane, zifake emanzini ubusuku bonke. Yonwabela isidlo sakusasa esimnandi sokutya okuziinkozo okuqinileyo kunye nobisi lwecashew kwaye ulonyuse ngentlahlela / imbewu yomxube oyikhethileyo.
Iintlanzi ezinamafutha
Ukusetyenziswa kwe-omega-3 fatty acids-efumaneka kwi-salmon yasendle, ityhuna, i-mackerel, i-sardines kunye ne-anchovies-ibonakalisiwe ukunciphisa uxinzelelo, ukuba nochuku kunye nokudakumba kwezonyango kwaye kunokunceda ukugcina i-adrenaline kunye ne-cortisol kwi-spiking xa uxinezelekile.
Ngomsindo
Ukuba uthe waxabana neqabane lakho okanye wakha wanomsindo wendlela, uxinzelelo lwegazi lwakho lunokunyuka. Ukuzola, ukutya okutyayo okuphezulu kwimagnesium, isimbiwa esinceda ukulawula uxinzelelo lwegazi. Ukongeza, ukukhulisa iingcinga ezintle, umzimba wakho uya kufuna ukonyuswa kwe-serotonin, i-neurotransmitter enegalelo kulonwabo. Ukunyuswa kwendalo kwe-serotonin kubandakanya i-L-theanine, iivithamini ze-B, iVitamin C, iVitamin D kunye ne-zinc.
Iti eluhlaza
Sip kule: I-L-theanine, i-amino acid efumaneka phantse kumagqabi eti kwaye ngakumbi iti eluhlaza, inyusa amanqanaba e-serotonin, ikunceda uzolile, kwaye unciphise uxinzelelo. Ngexesha elizayo xa uziva unomsindo, ziphe ikomityi yeti eluhlaza kwaye ukhulule uxinzelelo lwakho ngokulula ukucamngca ngeti .
Imbewu namandongomane
Kuzo zonke iimbewu namandongomane, imbewu yethanga ithatha ikeyiki, ½ indebe enikezela ngeepesenti ezingama-81 zeemfuno zakho zemihla ngemihla. Okulandelayo kumgca yimbewu yesesame (iipesenti ezingama-69), iinqoba zaseBrazil (iipesenti ezingama-63) kunye neeamangile (ama-48 epesenti). Yenza umxube womzila kwimbewu yakho oyithandayo kunye namandongomane, iichips yetshokholethi emnyama kunye namakhiwane omisiwe, ukutya konke okuphezulu kwimagnesium.
Ngexesha elizayo xa uzifumana ukwimo yemvakalelo, ziphathe ngokwakho kokunye ukutya okunyusa imood.
UNisha Vora ngumphathi wokuthengisa umxholo I-Hungryroot . Umfundi ophumelele kwiSikolo soMthetho saseHarvard, wayezibandakanya kwezimangalo zomthetho kunye nomthetho womdla woluntu ngaphambi kokushiya ubuchwephesha landela iphupha lakhe lomsebenzi wokutya kunye nokujoyina iHungryroot . Ugcina ukutya kwevegan I-Instagram akhawunti kunye nentlalontle / ukhenketho Ibhlog . Iifoto zakhe zibonisiweAbantu.com,Coveteur.com, IMagraga Yoga + iMagazini yezeMpilo kunye noMagazini oPhumelelayo.
