Izindlela zokuqala - ukudla okungcono
Iningi lethu lisetshenziselwa ukudla kathathu ngosuku. Nokho, kunempilo kakhulu ukudla ukudla okuncane ngesikhathi, kodwa kaningi. Okuhle kunazo zonke - ezinhlanu ngosuku. Ngakho-ke, phakathi nosuku umzimba uthola ukuqhuma okuqhubekayo kwamandla nezakhi. Ngaphezu kwalokho, ukudla okunjalo kunomthwalo ongathí sina ohlelweni lokugaya futhi kuthuthukisa izinqubo zomzimba zomzimba.
Ukusebenzisa ukudla okuncane emini, kodwa kaningi, ungagwema ukudla okudliwayo ngesikhathi sokudla okulandelayo. Kuyindlela enhle yokudla ama-khalori ambalwa kakhulu. Okufanele kakhulu ukudla ukudla okunempilo njalo futhi ungangeni esilingweni esivela ekudleni okuphezulu kwekhalori okukuzungezile. Amakhilori angaphansi angcono kakhulu ukulwa nokuguga.
Imikhiqizo emihlanu yokuvuselela umzimba
1. Amantongomane nembewu
Amantongomane anempilo namnandi futhi ayinhle kakhulu ekukhetheni kwasekuseni. Ukudla okuncane nje kwamantongomane kanye nembewu nsuku zonke kungathuthukisa ukujikeleza kwegazi kanye nezwi le-muscle. Amantongomane kanye nembewu zicebile i-arginine - i-amino acid elwa nokulwa nezifo zenhliziyo, ukungabi namandla, ukungabi nabantwana kanye nokucindezela kwegazi eliphezulu nokugqugquzela inqubo yokubuyiselwa. Ngaphezu kwalokho, i-arginine ingashukumisa i-pituitary - ingxenye "yokuvuselela" yengqondo.
I-pituitary gland ibangela ukukhiqizwa kwe-hormone yokukhula, izinga eliwela ngokuqinile kubantu abangaphezu kweminyaka engama-35. Lokhu kusho ukuthi emva kwalesi sikhathi ama-hormone akho aqala ukwehla, futhi uqala ukuzwa izimpawu nezimpawu zokuguga. Isikhumba sakho silahlekelwa ukuqina komzimba, ulahlekelwe ubukhulu bemisipha namandla, uqala ukuqoqa amafutha, kunciphisa umsebenzi wokuzala. Amantongomane kanye nembewu iyimithombo enhle kakhulu ye-vitamin E ne-omega-3 fatty acids, engakuvikela ezifweni zenhliziyo nokuqala ukuguga.
Ama-alimondi, ama-pine nati, imbewu ye-sesame, ama nati aseBrazil, imbewu yamathanga, imbewu ye-sunflower, imbewu ye-flax, ama-peanuts nama-pistachio yikhethelo elihle kakhulu kwasekuseni eliphephile. Hlanganisa nabo ngokuthanda kwakho futhi ujabulele. Khumbula ukuthi amantongomane aluhlaza kanye nembewu aqukethe izakhi eziningi kunokwakheka. Ngaphambi kokusebenzisa, qiniseka ukuthi amantongomane nezinhlamvu zihlanzekile, hhayi zakudala futhi zibolile.
2. Ama-apula
Kunezizathu eziningi zokuthi kungani kufanele udle ama-apula kabili noma kathathu ngosuku. Imiphumela yocwaningo kule ndawo ibonisa ukuthi umsebenzi wamaphaphu kulabo abadla ama-apula ama-5 noma ngaphezulu ngosuku lungcono kunabo abangadli ama-apula nhlobo. Ngaphezu kwalokho, kutholakala ngokwesayensi ukuthi ukusebenzisa ama-apula kunomthelela ekuthuthukiseni inhliziyo. Ngenxa yokuqukethwe okuphezulu kwe-pectin ezithelo, ukusetshenziswa kwama-apula angu-2-3 ngosuku kwandisa izinga le-cholesterol enempilo egazini. I-Pectin ibuye isize ukuvimbela ingozi yomdlavuza wekoloni - imbangela ehamba phambili yokufa phakathi kwabantu abaneminyaka engama-50.
3. Amajikijolo
Amajikijolo anothile ama-antioxidants. Izithelo ezibomvu, ezibomvu nezoluhlaza ziqukethe ama-bioflavonoids - ama-antioxidant compounds anciphisa umonakalo obangelwa ama-radicals mahhala. Lawa ma-flavonoids angama-antioxidants anamandla kunamavithamini C no-E futhi aqede ukuvuvukala ngokuphumelelayo kune-aspirin!
• Ama-blueberries ayasiza kakhulu ukudla kwasekuseni phakathi kwamanye amajikijolo. Futhi hhayi nje ngoba unomsebenzi ophezulu wokuvikela i-antioxidant, kodwa futhi ngoba unamakhemikhali avikela ukuvikela amakhemikhali ebuchosheni. Futhi, ama-blueberries avikela izifo ezihlobene nokulahlekelwa kwememori ehlobene neminyaka nesifo se-Alzheimer.
• I-Cherry iphinde ibe ne-antioxidant ewusizo ekhuthaza ama-pancreas ukukhiqiza i-insulin. Ngakolunye uhlangothi, ucwaningo lubonisa ukuthi ama cherry ayasiza kakhulu kubantu abanesifo sikashukela. Ama-antioxidants e-cherry angakuvikela emdlalweni, umdlavuza wamagciwane kanye nesifo senhliziyo, njengoba ukunciphisa izinga le-cholesterol eyingozi egazini.
4. I-avovoc
I-Glutathione ibhekwa njengamandla amakhulu kunawo wonke ama-antioxidants. Le nhlanganisela yemvelo itholakala kuma-avocado, kanye ne-asparagus, ama-walnuts nezinhlanzi. Iqukethe ama-amino acids amathathu - i-glycine, i-glutamic acid ne-cysteine. I-Glutathione ilawula amasosha omzimba, ivimbela umdlavuza futhi isiza umzimba ukuba ulahle ubuthi.
Ukuntuleka kwe-glutathione kungabangela isifo sikashukela sesibindi nesifo senhliziyo, ukukhiqizwa kwezimbuzi eziphansi nokuguga ngaphambi kwesikhathi. I-avocado ingumthombo we-L-cysteine, into evikela umzimba emiphumeleni eyingozi yemvelo, amakhemikhali, imisebe, udoti nogwayi. Ngaphezu kwalokho, i-L-cysteine ingathuthukisa ukusebenza kwe-immune, ikuvikele ezifweni zenhliziyo futhi ikusize uzuze ubuhlungu besisindo. It isetshenziswa ngokumelene izinqubo ukuvuvukala emzimbeni futhi kukhuthaza ukukhula kwezipikili nezinwele.
5. Ama-apricot
Lokhu empeleni kungcono ikhambi elimangalisayo lokulwa nokuguga. Izazi zokudla ezivela emhlabeni wonke zithi enye yezinto eziyinhloko ekudleni, eyenzelwe ukugcina ubusha - i-apricot. Ucwaningo lubonisa ukuthi i-apricot ingumthombo ocebile we-carotenoids ehlukile uma kuqhathaniswa neminye imikhiqizo. I-Carotenoids i-antioxidants eyanciphisa ingozi yesifo senhliziyo, inciphisa izinga le-cholesterol eliyingozi futhi liyakwazi ukuvimbela ngempela umdlavuza.