Ngemuva kwebusika elide, ngaphandle kwefasitela yonke into iyanda futhi ibetha, izinyoni ziyashesha, futhi isimo sengqondo sisezingeni eliphezulu? Futhi kubonakala sengathi umzimba uwile ebusweni bebusika futhi uhlangothi luba umngane ohlala njalo? Ngalesi sikhathi sonyaka, isimo ... sijwayelekile. Kodwa ukunikeza i-melancholy akufanelekile. Sizosizwa ngezindlela ezilula zokuthuthukisa isimo sengqondo nenhlalakahle ngokusebenzisa ukudla okunempilo. Ngempela, lokho esikudlayo kuthinta ngokuqondile isimo sethu!
Okokuqala, kubalulekile hhayi kuphela lokho esikudlayo, kodwa nokuthi siyakwenza kanjani.
1. Ngesikhathi uzama ukudla ukuze ungasheshi, ujabulele ngokugcwele iphunga nokunambitheka kwezitsha zakho ozithandayo. Zizwa injabulo yokudla.
Indwangu yendwangu noma into ethile yezingubo kufanele ibe i-orange noma iphuzi, ibambe iqhaza emizwelweni emihle ngesikhathi sokudla. Uma unosuku olunzima emsebenzini, faka amapuleti aluhlaza okwesibhakabhaka noma aluhlaza ngesikhathi sokudla, kuzosiza ukuphumula.
3. Phendla ukudla ukudla okukhethekile, ungakhulumi ngezinkinga nokucindezeleka, ulalele umculo omnandi, ukhanyise amakhandlela amahle.
4. Phuza 1.5 amalitha amanzi ngosuku, njengoba ukuphuma kwamanzi umzimba kungathinta isimo somzwelo ngendlela engcono kakhulu. Zama ukwehlisa ukusetshenziswa kwekhofi, itiye kanye ne-cola. I-Strange njengoba ingase ibonakale ekuboneni kokuqala, inamba enkulu inomphumela wokucindezeleka.
5. Ungaphumuli ibhulakufesi, unikeza amandla adingekayo usuku lonke. Uma ungadli lutho ekuseni noma uthatha i-bun nekhofi ekuhambeni, umzimba ngeke uwuthole izakhi ezidingekayo futhi uzoba buthakathaka. Kulesi simo, phakathi nosuku uzodinga ukuthi ube nesidla, udle into enhle nekhalori ephezulu, futhi lokhu kuzoshukumisa ukuguquka kwe-sugar and recessions. Ibhulakufesi elihle linezithelo, i-cottage shizi noma i-yogurt nezithelo zomisiwe.
6. Esikhundleni sokudla okuthathu, kungcono ukuhlela 5-6; qiniseka ukuthi ungeze ukudla kwasemini nokudla, futhi ebusuku uphuze ingilazi yobisi noma i-yogurt. Ngakho uzogwema ukuhlaselwa kwindlala, futhi amandla abalulekile azogcinwa usuku lonke.
LAPHO LOKUSEBENZISA ENERGY?
Amavithamini namaminerali badlala indima enkulu uma kunesimo sengqondo esihle nesimo sengqondo sokujabula! Indlela eyinhloko yokwenza ngcono isimo sengqondo nenhlalakahle yanele inani lezizinto emzimbeni.
I-Vitamin C iyadingeka ukuze kufakwe insimbi (kubaluleke kakhulu ngesimo sengqondo esihle), itholakala ku-citrus, kiwi, i-ananas, i-parsley, i-broccoli ne-pepper.
I-Vitamin E ne-selenium: siza umzimba ukuthi ubhekane nokucindezeleka ngokomzimba nangokomzwelo. Imithombo: amafutha kagesi amafutha, okusanhlamvu, amaqanda, isipinashi, soy, anyanisi, i-tuna, utamatisi.
Amavithamini B asiza ukuthola amandla okushukela okuza nokudla, ikakhulukazi i-vitamin B12, esiza ukuhlanzeka nokulinganisela kwengqondo. Imithombo: imvubelo ye-brewer, i-algae, inyama, izilwane zasolwandle, imikhiqizo yobisi, amaqanda, amahlumela kakolweni.
I-magnesium, i-calcium ne-zinc ziyi-trio yokulwa ne-blues. I-Magnesium iyaziwa ngokuthi i-mineral anti-stress, ithuthukisa isimo sengqondo, isiza ukumunwa kwe-calcium, iphendulela ushukela amandla. Imithombo: okusanhlamvu, izilwane zasolwandle, ushokoledi omnyama, soy, ama-almond kanye nama-walnuts. I-calcium inikeza amandla, futhi i-zinc ikwandisa ukugxila kokunakekelwa futhi ithuthukise inkumbulo.
Potassium: idlala indima ebalulekile emsebenzini wesimiso sezinzwa. Equkethe amazambane, ubhanana nezinye izithelo.
I-Iron: kubalulekile ukunikeza izicubu zomzimba nge-oxygen. Ukungahambi kahle kuyabangela ukukhathala. Imithombo: izinambuzane, inyama, isibindi, isipinashi, ama-apricot omisiwe, ama-oats.
Imikhiqizo eyi-10 yabesifazane
Ama-oranges. Uma unesithonya sokucindezeleka, ukuzivikela komzimba kwehla ngokuphawulekayo, okuthinta kokubili impilo enhle nengqondo. Esikhathini esinjalo, kuyadingeka ikakhulukazi ukugcoba nge-vitamin C, ukungabi khona okubangela ukucindezeleka. Ama-oranges agcwele kule vithamini, kanye ne-folic acid nezinye izinto ezidingekayo ohlelweni lwezinzwa.
Uju. Leli remedy selisetshenziselwe ukulwa nokucindezeleka, futhi nokuthuthukisa umsebenzi wenhliziyo. Ngoju, ama-phosphates aphilayo ayedlula, alawula isigqi senhliziyo futhi akhuthaze ukujikeleza kwegazi. I-Bananas. Lesi sithelo sinevithamini B6 ecebile, okudingekayo ekukhiqizeni i-serotonin. Banokuningi kwe-magnesium, i-potassium ne-fibre.
Anyanisi. Ngendlela yayo eluhlaza, i-anyanisi isenza ngokuthakazelisayo, ingasho ukuthi ukusika kude kakhulu nenqubo enhle kakhulu. Kodwa-ke, uma uyifaka kusobho noma ngesidlo sesibili, kuzokwenza zonke izakhiwo zayo eziphumuzayo. Ama-anyanisi asiza ukuphumula imisipha.
Isaladi le-Leaf. Emithi yokwelapha, kubhekwe njengento yokudambisa. Ezikhathini Ephakathi kwasetshenziselwa esikhundleni se-opium. Ipuleti yesaladi eluhlaza ngamafutha omnqumo wesidlo sakusihlwa uyonqoba ukunqotshwa.
Ubisi, i-cottage shizi ne-yogurt. Imikhiqizo yobisi iqukethe i-asidi, ethuthukisa ukukhiqizwa kwe-serotonin, i-hormone yenjabulo. Ukuze ungazitholi ngokweqile ngamakhalori engeziwe, khetha izinketho eziphansi zamafutha.
Ama-apula. Ukugaya kalula kalula, ikakhulukazi uma kukhona kuzo esiswini esingenalutho, kulinganisa izinga leshukela egazini kanye nokukhokhiswa ngamandla. Akumangalisi isaga sesiNgisi sithi: i-apple eyodwa ngosuku - futhi akukho izinkinga!
I-cocoa. Ezinye izifundo zibonisa ukuthi lo mkhiqizo ukwandisa ukukhiqizwa kwe-serotonin, i-hormone elawula isimo sengqondo. I-cocoa ibangela imizwelo emihle futhi ivuselele ubuchopho.
Inhlanzi ebomvu. Kuyaziwa ukuthi iqukethe i-omega-3 fatty acid. Ososayensi baye bafakazela ubuhlobo obuqondile phakathi kokuntuleka kwakhe nokucindezeleka.
Ama-strawberries. Iqukethe i-fibre e-soluble, esiza ukugaya nokulawula ushukela egazini, ngokunciphisa ukunciphisa ukucasula.
I-MENU ENEMPILO.
Izinketho zasekuseni
I-teyi ngobisi obisikiwe + 50 amagremu we-cottage shizi + 1 i-peach
I-cocoa nobisi + 2 kiwi
I-tea ene-lemon + isinkwa esisuka kuzinkwa zokusanhlamvu noju + 2 ama-pcs. ama-apricot omisiwe
Ikhofi enobisi obisikiwe + oatmeal
I-tea ye-herbal + muesli nobisi
Izinketho zokudla
I-apula engu-1
1 yogurt engenamafutha
1 ingilazi yejusi le-orange elisha
1 ibhanana
200 g ama-strawberries
Izinketho zokudla
Isaladi eluhlaza ngamafutha omnqumo + i-saumoni eshubile nelayisi abilisiwe
Isobho semifino nge isipinashi + inkukhu isifuba abhaka nge apula
Ubhontshisi obusikiwe + ubhontshisi obuluhlaza + 1 i-orange
Isaladi eluhlaza nge-anyanisi + ingxube encane yengulube + 1 ibhanana
Isobho lezinhlanzi + i-lentile nelayisi + 2 ama-tangerines
Izinketho ze-snack ntambama
Ingilazi yamanzi utamatisi + ama-pcs angu-6. ama-alimondi
1 yogurt + ama-2 ama-pcs. ama-coat oatmeal
I-apula engu-1 + 4 ama-walnuts
1 ingilazi yamanzi ka-chinanasi + 50 amagremu we-cottage shizi
2 kiwis
Izinketho zesidlo sakusihlwa
Isaladi kusuka ku-utamatisi (3 utamatisi, ama-anyanisi angu-20, amafutha omnqumo) + amaqanda aqhephukile nge-zucchini + 1 eliphakathi kwe-pear
I-Trout ebhakawe ngamakhowe + i-broccoli + i-apula egazini
Isipinashi ngehhafu + izibopho ze-veal + 1 yogurt
Ukuqhuma kwe-zucchini no-utamatisi + i-cod yokweba + 1 kiwi
Ingcezu eyodwa yenkukhu + amazambane abilisiwe + ama-3 ama-pcs. umlimi