Sonke sinezo ntsuku xa siziva ngathi isisu sethu ngumhadi ongenasiphelo. Ngamaxesha anjalo, kubonakala ngathi akunakulandelwa indlela yokutya, kwaye ifriji ibonakala inomdla ngakumbi nangakumbi.

Ngamanye amaxesha loo mvakalelo inxulumene neehormoni, okanye inokuba yimpendulo yomzimba wakho kulolukhuni lomsebenzi. Okanye, masinyaniseke, uxinezelekile.

Ukutya okuncinci kunye nokuncamathisela ekutyeni

Xa kuziwa ekunciphiseni ukukhathazeka kokutya, mhlawumbi ucinga ngokukhawuleza ngee-carbs kunye noshukela. Oku kutya kunokusihlisa isisu sakho (okanye iimvakalelo zakho) ngalo mzuzu, kodwa ngokubanzi kukhokelela ekwehleni kumanqanaba eswekile yegazi kunye namanqanaba e-cortisol angaqinisekanga.

Nangona kunjalo, abo bajonge ukufumana izandla zabo esikalini kufuneka bahlale emgceni kwaye bakhethe amashwamshwam asempilweni phakathi kokutya ukugcina ukutya okufanelekileyo.

Ke ngoko, kubalulekile ukubheja ekusetyenzisweni kokutya okunekhalori ezisezantsi ezikhuthaza ukoneliseka okukhulu. Emva koko, iziqhamo, imifuno, ukutya okuziinkozo, kunye neembewu zeoyile phakathi kweodolo ephezulu. Kungenxa yokuba oku kutya kutyebile kwifayibha, kubanamandla asezantsi, iikhalori ezimbalwa kwaye kunika imvakalelo yokugcwala.

Nazi ezinye iindlela zokutya ezinokuphazamisa inkqubo yokulahleka kwesisindo:

IPistachio

Ityebile kwiiproteni, izimbiwa kwaye, ekubeni ingumthombo wefayibha, inceda ukunciphisa i-cholesterol embi. Enkosi ngemagniziyam, isinyithi kunye ne potassium, ipistachio yehlisa ukubetha kwentliziyo, uxinzelelo lwegazi kunye neeshukela spikes. Isiphumo? Ulawulo kumaxesha oxinzelelo olubi, uxinzelelo kunye nokunyanzelwa kokutya.

I-Blueberry

Ininzi kwi-vitamin C (esebenzayo ngokuchasene nokwaluphala ngaphambi kwexesha) kunye ne-flavonoids, inokuthintela ukutyeba kakhulu, izifo zentliziyo kunye nokulawula isifo seswekile. Ikwathatha inxaxheba kwimpilo yethambo, inqanda umhlaza kwaye ivuselele ukusebenza kwenkqubo yamathumbu, ukongeza ekukhuthazeni ukondla.

Edamame

I-Edamame, imbotyi yesoya engekavuthwa ivunwe ngelixa iseluhlaza kwaye ikhonzwe ngaphakathi kweepods zayo, ngowona mthombo ubalaseleyo wezakha mzimba kunye ne-antioxidants, kunye nokutya okumnandi okubandakanya ukutya.

Ikwabizwa ngokuba ziimbotyi zesoya eziluhlaza, ityebile kwiiprotheyini kwaye ilungile ukuba ingasetyenziswa njengezibheno, iisuphu, iisaladi, iipâtés kunye nezinye iiresiphi ezisempilweni nezinencasa. Ukulungiswa kwayo akukho mfihlo: yipheke nje emanzini abilayo kunye nentwana yetyuwa. Khumbula ukususa i-peel ngaphambi kokutya.

Iminqathe kunye nekhukhamba

Awunalo ixesha elininzi lokulungiselela isandwich ekwenza uzive wanelisekile? Iinqathi ezityiweyo kunye nekhukhamba lukhetho olukhulu. Okokuqala, kuba balwa nokuqunjelwa kunye nokugcinwa kolwelo okubangelwa luxinzelelo, kunye nokuvuselela ingqondo, enkosi kwizimbiwa eziqulathiweyo.

Iapile

Xa kuziwa kudidi lokutya okulula, iapile ibekwe kakuhle. Inentaphane yeevithamini, ineshelufu ende xa ithelekiswa nezinye iziqhamo, kulula ukuyiphatha, kwaye okona kuninzi, inencasa.

Ukutya i-apile enye kuya kukunika i-14% yexabiso lemihla ngemihla kwi-vitamin A kunye ne-11% yexabiso lemihla ngemihla kwi-vitamin C. I-Antioxidants ekutyeni inceda ukuthintela umonakalo ogqithisileyo wasimahla, kwaye ukunqanda ezi radicals kunokunciphisa ukuguga kunye nomngcipheko wesifo.

iphitshi

Umthombo obalulekileyo we-antioxidants kunye nefayibha, iziqhamo zisebenza njenge-anti-inflammatory kwaye ziyasebenzisana nenkqubo yokwetyisa. Kwakhona iipesika zilawula isifo seswekile nokutyeba kakhulu.

Imbewu yethanga

Ityebile kwifayibha, iiprotein, kunye namafutha-angafakwanga, ubukhulu becala. Le mbewu iqulethe iivithamini (i-folic acid kunye ne-niacin) kunye neeminerali (i-selenium, i-magnesium, i-potassium kunye ne-zinc). Imbewu yethanga ikwangumthombo wevithamin E, isibulali-zintsholongwane esinamandla esinefuthe lokulwa ukwaluphala kwaye sikhusela ulusu neenwele.

IHomus enemifuno eluhlaza

I-combo yeenkozo (njengakwimeko yehomus elungiselelwe ngee-chickpeas) kunye nemifuno eluhlaza njengekhukhamba, itumato okanye iminqathe ilingana ngokugqibeleleyo kwiakhawunti yokutya okulula. Ukutya i-duo kuqinisekisa ukutya okuphezulu kunye nokusetyenziswa kancinci kweswekile kunye namafutha.