Kukhona ukudla okukusiza ukuthi ujabule. Lesi sitatimende singase sibonakale siyinqaba, akekho omangazwa ukubaluleka kokudla okunempilo ukuze ube nomzimba onempilo, kodwa futhi kunjalo Ukudla okunomsoco kubalulekile emizweni yethu.
Namuhla sizogxila ezinzuzweni zokunye ukudla ukuze sifinyelele isimo sengqondo esijabulisayo futhi sigweme noma sinciphise izinkinga ezinjengokucindezeleka.
Ukudla okukusiza ukuthi ujabule
Kukhona ukudla okusisiza ukuthi sijabule uma sikuhlanganisa ngokwemvelo ekudleni kwethu kwansuku zonke. Ezinye kulula ukuzisebenzisa njengobhanana noma ushokoledi.
Uhlu lokudla olukusiza ukuthi ujabule
Ubhanana
El tryptophan Iyisandulela se-amino acid ye-serotonin, ihomoni yemizwa esenza sizizwe sijabule futhi sisesimweni senhlalakahle.
I-chocolate emnyama
Ushokoledi omsulwa unothile i-magnesium ne-flavonoids, esiza ukuthuthukisa isimo sengqondo nokugeleza kwegazi ebuchosheni. Uma sidla ama-30g kashokoledi omsulwa ngosuku, isimo sethu sengqondo sizoba ngcono kakhulu.
I-yogog
I-Los ama-probiotic Zisiza ukuba nempilo enhle yamathumbu, zisisiza ukuba sibe nempilo enhle ngokomzimba nangokwengqondo, zithuthukisa amahomoni enjabulo.
I-Avena
Omunye umthombo omkhulu we tryptophan, kodwa futhi nama-carbohydrate ayinkimbinkimbi, asiza ngamazinga e-serotonin. I-Oats nayo inothile kwezinye izakhi ezifana ne-magnesium, ebalulekile empilweni yengqondo namahomoni (ikakhulukazi kwabesifazane).
Manje udinga ukwazi ukuthi ungadla kanjani ama-oats. Akufanele sikuthathe kuluhlaza kuma-flakes, kufanele sikuthathe ngendlela yephalishi. Yivumele iphumule ubusuku bonke emanzini nge-apula cider uviniga. Yigeze ngakusasa bese uyipheka ngobisi noma ngabe sikhetha kanjani.
Ama-Walnuts
Ama-Walnuts anomumo wobuchopho uma siyeka ukuwabuka eduze, nalolu hlobo seluvele lumemezela kithi ukuthi luyisithelo esizuzisayo empilweni yethu yengqondo. Zicebile ku-omega-3 fatty acids, ezinciphisa ukuvuvukala emzimbeni futhi zithuthukise impilo yobuchopho. Konke lokhu kusinika umuzwa wenhlalakahle.
Amaqanda
Amaqanda awukudla okuphelele kakhulu. Kuhle ukufakwa ekudleni kwethu kwasekuseni. Ucebile phakathi amaprotheni ekhwalithi ephezulu, i-choline, i-zinc futhi ahlobene nokuba namazinga amahle kavithamini D, konke lokhu kusiza ukunciphisa izingozi zokucindezeleka.
Turkey
I-turkey i umthombo we-tryptophan ne-tyrosine, okuyizinto ezandulela i-serotonin ne-dopamine. Ngaphezu kwalokho, kuwukudla okulula ukukuhlanganisa kunoma yikuphi ukudla njengoba ukunambitheka kwakho okuthambile kukwenza kuhlanganiswe nezinhlobonhlobo zokudla.
Imbewu yethanga
Imbewu yethanga kukhona ecebile zinc nokuba namazinga amahle e-zinc kusiza ukunciphisa ingozi yokudangala.
utamatisi
Utamatisi, ngaphezu kokuba isithelo esicebile nesiqabulayo, a umthombo we-lycopene, uvithamini C, i-folic acid kanye ne-antioxidant lokho kuvikela ubuchopho bethu.
Ama-strawberries, ama-blueberries nama-strawberries ngokuvamile.
Izithelo ezibomvu, ezigcwele ama-antioxidants, zilungele vikela ubuchopho bethu ekucindezelekeni okwenziwe nge-oxidative ngcono ukusebenza kobuchopho kanye nemizwa.
Itiye Elihlaza
Itiye eliluhlaza, ikakhulukazi itiye le-matcha, ligcwele ama-amino acid aphumuzayo azosiza ukugcina isimo sokuzola nenhlalakahle usuku lonke. Iphinde ibe nezindawo zokulwa ne-antioxidant kanye nezinzuzo ezitholakala kuzo ukuvikela ubuchopho bethu ekugugeni.
Thola ukudla kwasekuseni ukuze uqale usuku olugcwele injabulo
Ukuze siqedele sizokunikeza izincomo ze Izibonelo ezi-3 zokudla kwasekuseni ongaqala ngazo usuku ngendlela enempilo kokubili umzimba nengqondo.
1. Ukhokho namaqanda
Yiba nengilazi yobisi lwe-oat yemifino eno-100% we-cocoa ehlanzekile, amaqanda (agxotshiwe, i-omelette, ukunambitha), isifuba se-turkey kanye notamatisi othelwe ngamafutha omnqumo ne-oregano.
2. Iphalishi
Iphalishi le-oatmeal ne-cocoa engu-100%, ama-strawberries aqoshiwe, ama-blueberries, ama-walnuts kanye nobhanana osikiwe.
3. Itiye kanye nethosti
Itiye elihlaza (okungcono i-matcha ehlukahlukene kanye nobisi lwemifino) kanye ne-toast ngamafutha omnqumo, utamatisi osikiwe, ukwatapheya kanye ne-salmon.