I-autumn? I-Handra? Qaphela imenyu elula ye-vitamin-rich antidepressant menu. Ungabe ulamba ngokwanele, noma uzobe usuka ema-reels.
Iphuzu elibaluleke kunazo zonke ekudleni kwakho kwekwindla yizitshalo nezithelo ezicebile nge-vitamin C. Kuphumelela kunamanye amavithamini angabhekana nomthwalo wokucindezeleka. I-Vitamin C iningi lama-citrus, imifino, i-broccoli, amahlumela aseBrussels, i-pepper bell, utamatisi, ama-apula, ama-apricot, amachisipuni, i-melon, i-currant emnyama, i-strawberry yasendle, i-persimmon, i-sea buckthorn, i-mountain ash. Zama ukudla ama-300-400g ngosuku ngalolu cwaningo lwemvelo lwe-blues. Kodwa khumbula ukuthi ukwelashwa kokushisa, ukucubungula izidakamizwa kanye nokugcinwa okungalungile kuholela ekubhujisweni kwamavithamini amaningi.
Ukonga isici esibalulekile kuzosiza ubuchwepheshe besimanje. Ngenxa yezintandokazi zobuchwepheshe banamuhla, imikhiqizo igcinwa izikhathi ezimbili nengxenye ngaphezu kwesifriji esijwayelekile.
I-Banana ayinayo nje ukunambitheka okumnandi kanye nefomu lokucabanga, into eyinhloko ukuthi iqukethe eziningi ze-alkaloid harman, okubangela ukudumazeka. I-Banana kayf nayo iyasiza ukubhekana nokukhathala okungapheli. Nguye kuphela okhuluma ngezithelo ezintsha, ngaphandle kwezinhlamba esikhumbeni.
Ama-cocoa ubhontshisi - isitolo sokugcina se-phenylethylamine, into ekhuthaza ukukhiqizwa okusebenzayo kwama-endorphins ngomzimba wakho - amahomoni enjabulo. Futhi ushokoledi uningi lwe-magnesium, okwenza izinzwa zensimbi. Ungakhohlwa ukuthi ushokoledi ubisi ukhula, futhi kusuka kumnyama omnyama - cha.
Gcwalisa isiqandisisi ngotshisi olunzima. Uphakamisa isimo sengqondo ngenxa yamaminerali kanye nama-amino acid equkethwe kuwo - tyramine, triktamina, phenylethylamine. Esikhathini sendawo ne-rockfire, i-saumoni yatshala. Le nhlanzi yi-"vein golden" yevithamini D, esiyilahlekile ezinsukwini ezinamafu. Futhi ucabange, uhlambe imbewu ye-sunflower. Bacebile ku-fiber ne-folic acid, eqinisa isimiso sezinzwa.
Imithetho esemqoka yokudla okunempilo: udle amavithamini amaningi, ukumamatheka kaningi futhi ubonise imizwelo emihle. Ngempela, umzimba wethu uyathanda uma singakhathazeki ngalutho.
Ukubukeka okuhle futhi uzizwa kahle, kufanele udle ngokulungile. Ngalokhu iqiniso elivamile awukwazi ukuphikisana, njengokuthi kubalulekile ukuthi ukhohlwe ngokudla okusheshayo kanye nhlobo. Futhi akusiyo imfihlo esivame ukusikisela ukulutha kwethu kokudla okunempilo nesigqi sebhizinisi sokuphila, lapho kungekho isikhathi esanele sokuthenga nokusebenza kwansuku zonke esitofu sasekhishini.
Ngeshwa, "ukudla ngokugijima" kubhubhisa izinqubo zemithi emzimbeni - ngakho-ke ingozi enkulu kakhulu futhi isengozini yokugula okungathí sina. Ukwengeza, ukungabi namaminerali namavithamini, ukudla okunomsoco kungathinta isimo samazinyo, izinwele, izipikili nesikhumba. Ngakho ukuvumelana okungaziwa kungacaciswa kancane: ngitshele ukuthi yini odlayo namhlanje, futhi ngizokutshela ukuthi uzobukeka kanjani kusasa. Umkhuba onjalo ungadala ukukhuluphala ngokweqile. Indlela yokugwema ugibe lokungondleki, amantombazane amaningi angena kuwo? Khumbula izimpawu ezimbili ezibaluleke kakhulu zokudla okunempilo:
- usizo. Kumele kube nesilinganiso esidingekayo sezinto eziwusizo futhi ezibalulekile emzimbeni - amaprotheni, amafutha kanye nama-carbohydrate;
- ukuphepha - izimo ezincane ezidume kakhulu, izilondolozi, ama-dyes, izinhlobo ezahlukene zezingxube ziqukethe imikhiqizo, ngakho-ke zifanelekile kakhulu ukudla.
Kusukela kulo mbono, ukudla okulungile kungaba kuphela ukudla okuphekwe ekhaya. Ngaphezu kwalokho, kunenzuzo uma kulungiselelwa imikhiqizo yasekhaya. Kungani? Ngoba isimiso sethu sokugaya sisuselwe ekuphatheni ngokuphumelelayo kwemikhiqizo ekhulile endaweni yezulu lapho sihlala khona.