Ukwandisa umsebenzi wobuchopho, udinga ukudla kahle, futhi lokhu kudinga isilinganiso esithile sokuzivocavoca.
Amandla.
Ukuze ubuchopho busebenze ngendlela evamile, kudinga amaprotheni, i-glucose kanye ne-oksijeni, futhi ukuze benze ngendlela efanele, kubalulekile ukuthi imithetho yokudla ihlonishwe.
Nciphisa ushukela "osheshayo" .
Uma udla amaswidi amaningi, khona-ke izinga le-insulini liyovuka, ngobuningi beshukela alinakukwazi ukungena egazini, i-hypoglycemia iyathukuthela, futhi ngenxa yalokho kuyoba khona ukulahlekelwa ukunakwa, ukwethuka, ukukhathala.
Ukusetshenziswa kwe-carbohydrate eyinkimbinkimbi .
Ubuchopho bethu budinga ama-carbohydrate obuyinkimbinkimbi, zingatholakala kwisinkwa esinamafutha nge-bran, okusanhlamvu, ilayisi elibomvu. Ukuze uthole isidlo sakusihlwa, ungayeki ama-carbohydrate amaningi, ngesikhathi ubuthongo, umzimba udla amandla, izinga le-glucose liyancipha. Uma umzimba ungenalo i-carbohydrate eyinkimbinkimbi, khona-ke ubuthongo buzophuka.
Ncishisa ukusetshenziswa kotshwala .
Izitha zesimo esihle sobuchopho ziyisiphuzo sokuphuza utshwala. Labo bantu abasebenzisa utshwala ngokweqile, banenkinga ngemisebenzi yengqondo, ngoba utshwala lulimaza kakhulu izicubu.
Ukudla amaqanda ngokulinganayo.
Amaprotheni ayadingeka njengezinto zokwakha, futhi isikhuphazi sine-lecithin, okudingekayo ebuchosheni. Ukugcina impilo yobuchopho, udinga ukudla amaqanda amane ngesonto.
Amafutha acat.
I-Omega-3 ne-omega-6, iyadingeka ukuze kusebenze kahle ubuchopho.
Izithelo ezisebenzayo zobuchopho .
Ubhanana buwusizo ebuchosheni, buqukethe: i-vitamin B6, i-potassium, eyabangela impilo yesistimu yethu yezinzwa. I-Broccoli umkhiqizo ophansi wekhalori. I-inflorescences yayo i-vitamin C eningi, i-potassium, insimbi ngakho-ke iyasiza ebuchosheni. I-avocado iqukethe i-vitamin E, i-antioxidant, ilwa nokuguga. Iqukethe amaphesenti angama-77% we-lipids, ihambisa ama-fatty acids ebuchosheni.
Amavithamini ebuchosheni .
Ama-folic acid, amavithamini B6 no-B12, anganiki umthambo abawuthile ngamafutha amaningi. I-B6 ne-B12, B1, B3, lawa mavithamini adingekayo ngenkumbulo. Ama-folic acid kufanele atholakale kubhontshisi omhlophe, imifino eluhlaza, amavithamini B3, B6, B12 atholakala kumaqanda, inhlanzi, inyama. I-Vitamin B6 itholakala ezitsheni ezomile, ezitshalweni. I-Vitamin C itholakala ku-kiwi, imango, i-citrus, amajikijolo, ngezithelo ezibomvu. I-Vitamin E itholakala ngamafutha omvini, ku-fennel. Amavithamini C no-E anamandla okulwa ne-antioxidants.
Ukuze impilo yobuchopho idinga insimbi, uma umzimba ubhekene nokuntuleka kwensimbi, amakhono engqondo ayancipha, ukunganakwa, ukuphelelwa amandla, ukukhathala kubonakala. Kubalulekile ukukhetha imikhiqizo enjalo, lapho okuqukethwe kwe-iron kunemvelaphi yezilwane. Kufanele kubhekwe ezilwaneni zasolwandle, inyama ebomvu, inhlanzi.
I-iodine ibangela ubuchopho. Ezinganeni, ukuntuleka kwe-iodine kungahle kube yinkinga ye-thyroid, kuthinta amakhono engqondo kanye nenhlalakahle. Ama-iodine atholakala ezinhlanzi ezinamafutha, olwandle olwandle, ezigwini zasolwandle.
I-Magnesium ibangela isimo sengqondo. Ukuntuleka kwe-magnesium kuholela ekwenzeni ukuthukuthela, ukukhushulwa okukhulu, ukutholakala kwezindawo zokuphazamiseka. Itholakala ekudleni kwezinhlanzi, isipinashi, ushokoledi omnyama, izithelo ezomisiwe.
I-Zinc inomthwalo wemfanelo yokuqonda, ngomsebenzi wengqondo. Itholakala ku-okusanhlamvu okuphelele, ezinye izikhumba, izilwane zasolwandle.
Ukuzivocavoca.
Ukushaja okungcono kakhulu ebuchosheni, nasekufundiseni inkumbulo, yikufundisa ngenhliziyo. Udinga ukuqeqesha imemori yakho, izofika ngokusebenzayo uma udinga ukukhumbula into. Akudingekile ukuthi ufunde i-prose noma izinkondlo, ungaqhuba noma yini. Ungafunda, ukuxazulula i-puzzle, i-crossword puzzle, khumbula isimiso, khumbula izinombolo zocingo.
Uma umuntu efuna ukuthuthukisa amakhono engqondo, abe nenkumbulo enhle, udinga ukugcwalisa ubuchopho nge-oxygen. Ukuphuza kufanele kube okujulile futhi kuphuze, ukukhokha ngokukhethekile ukuzivocavoca.
Kusho ukwandisa umsebenzi wengqondo yakho .
Uma umuntu enza umsebenzi owodwa nsuku zonke, kuba nzima ngaye ukuba agxile ezintweni ezintsha, ukugxila kokunakwa kunciphisa, inkumbulo ibuthakathaka, ezinye izinto zihlala njalo futhi aziqondi. Futhi ukuze kungenzeki udinga ukuqeqesha ubuchopho.
Ukwandisa umsebenzi wobuchopho, udinga:
1. Gcina inkumbulo.
2. Ukuvuselela ubuchopho ngama-nootropics.
Kubalulekile ukunakekelwa kokudla ukuze ubuchopho busebenze ngendlela evamile, kubalulekile ukuthi umzimba unamavithamini anele eqenjini B no-A, C, E, K. Ngamunye wabo usiza ukugxila, ikuvumela ukuthi ulondoloze imemori elula, ivimbela ukusabela okusheshayo nokukhathala okusheshayo.
Ekudleni kufanele kube yimbindi yesilwane, inyama ebomvu ephilile, amazambane efanelwe, i-yogatheat, i-oatmeal, i-yogurt, ubhanana, ubisi. Futhi uhlanganisa namafutha, ama-walnuts, izithelo ezintsha nemifino, izinhlanzi ezinamafutha, isinkwa se-rye.
Ngaphambilini, kwakucatshangwa ukuthi amangqamuzana obuchopho obuchopho abuyiselwe, lesi sitatimende siphenduliwe. Amaseli obuchopho, amangqamuzana omzimba angabuyiselwa ngokwenza njalo ukusebenza kwengqondo. Ukuhambisa abafundi kusukela kolunye uhlangothi kuya emasekhondini angu-30, ungathuthukisa inkumbulo ngo-10%.
Ukuxazulula i-puzzle, ukuxazulula i-crosswords, ukudlala i-chess, i-lotto, ungagcina imemori yakho iminyaka eminingi. Omunye wezivivinyo ezinhle kakhulu eziqinisa inkumbulo ukugoqa. Uma uphinda le ndaba isikhathi eside, ungayikhumbula. Udinga ukuphinda ngezikhathi ezinengqondo, ngakho ungavimbela ubuchopho ukuba bulayishe.
Ekuphetheni, sisho ukuthi kunezindlela ezahlukene zokwandisa umsebenzi wengqondo yakho, ulandela iseluleko, usebenzisa imikhiqizo edingekile ukwandisa umsebenzi wobuchopho, ungakwazi kakhulu ukuthuthukisa ukusebenza kobuchopho nokuthuthukisa inkumbulo yakho.