Akunjalo! Konke okudingekayo ukuze kube nomoya omuhle kuyi-hormone ye-serotonin eyenziwa ubuchopho ngezidingo ezidingekayo. Sidla ngokweqile ngoba sidla ukudla okungalungile. Emashalofini ezitolo zithela izithelo nemifino ezenziwe izakhi zofuzo, ezenziwe ngemikhiqizo yobisi ye-powder, imikhiqizo eqedile ukushisa ku-microwave. Ukudla okunjalo kulampofu ezakhiweni zomsoco, ngakho-ke, siyidla, asigcini ngokuphelele. Singaqiniseka kanjani ukuthi i-serotonin ikhiqizwa emzimbeni ngokwanele kulo lonke usuku? Ukudla okunempilo, ukudla okuwusizo indlela yokudla kahle - konke lokhu ku-athikili yethu.
Okokuqala, ukujwayela ukuvuka ekuseni kubonisa ukuthi ubuchopho busebenza ngokukhethekile ekukhiqizeni i-serotonin zingakapheli amahora amabili ngemva kokuphuma kwelanga. Masinyane emva kokuvusa, uphuze ingilazi yamanzi acushiwe. Yilungiselele kalula: uzodinga ijusi lemon, isipuni sejuju, ama-gramu angu-30 we-aloe juice kanye no-200 ml wamanzi amaminerali ahlanganiswe ne-calcium, i-magnesium, i-lithium, i-bicarbonate, i-manganese, i-iodine ne-iron. Qinisekisa ukuthi uthole isidlo sasekuseni! Ukudla kwasekuseni, okucebile izakhi, kuzokukhuthaza umzimba wakho ukuthi ushise amafutha amaningi. Yidla ibhulakufesi ephansi-ikhalori - lokhu akufani nokuyeka ngokuphelele kulo. Uma ungenalo isidlo sasekuseni, umzimba unganciphisa inqubo ye-metabolism ukuze ugcine amandla. Ngakho-ke, kunesithiyo ekushiseni amafutha. Uma isisindo sakho esihle singaphansi kuka-61 kg, bese udla i-kcal 200 yekusasa; uma ngaphezu kuka 90 kg, bese kuba yi-300 kcal. Uma isisindo osifunayo siphakathi kwala madijithi amabili, yande nge 3.3 bese uthola isibalo esifunyiwe. Zama ukudla okunempilo: imifino nezithelo ezintsha, inyama enamafutha aphansi. Into esemqoka ukugcina ukulinganisela ekusetshenzisweni kwamaprotheni, amafutha kanye nama-carbohydrate adliwe nsuku zonke: inani labo kufanele libe cishe elilinganayo. Kuphela kule nkinga i-serotonin izokwakhiwa ngokuvumelana nayo yonke imithetho. Abahlinzeki abahamba phambili be-serotonin yi-carbohydrate. Kodwa ama-carbohydrate ahlukile. Ama-carbohydrate aqinile - acebile emifino, izithelo, imikhiqizo eyenziwe ngokushukela okweqile (i-pasta, isinkwa), okusanhlamvu, amazambane, amantongomane - kunomthelela ekwakhekeni kokushukela ebuchosheni nokwandisa ukukhiqizwa kwe-serotonin. Ukusebenzisa kwabo kunomphumela omuhle kuwo wonke umuntu kanye nomzwelo. Okungakutsholwa nge-carbohydrate elula, egcwele ushukela ocolile, ushokoledi, zonke izinhlobo ze-candy namaswidi, izithelo ezimnandi.
I-carbohydrates elula yenza ushukela egazini ngokushesha kakhulu. Ephendula ukwanda kwe-ushukela wegazi, ama-pancreas akhiqiza ngokushesha i-insulini - futhi uma ushukela emithonjeni yegazi, khona-ke isimo sakho sengqondo siphindela. Amaphrotheni amaningi anqanda ukukhiqizwa kwe-serotonin emzimbeni. Ukuze lokhu kwenzeke, udinga ukudla amafutha kanye nama-protein ngokudla. Kodwa akuwona wonke olandelanayo, kodwa awusizo. Ucwaningo eminyakeni emihlanu eyedlule lubonisa ukuthi ukwandisa inani lamafutha omega-3 ekudleni ekudleni kunomthelela ekwakhiweni kokulingana kwe-hormonal emzimbeni, kushukumisa ukuhlanganiswa kwe-serotonin, okufaka, isibonelo, ukwehla ekubonakalweni kwe-premenstrual syndrome nokunciphisa ukucindezeleka. Ngomzimba, amafutha asetshenzisiwe ayingozi. Bangela ukungasebenzi kwamaseli, ukuvinjelwa kwemithanguzo kanye nezifo ezisabekayo. Ngaphezu kwalokho, kukholelwa ukuthi la mafutha aphazamisa umzimba ukugaya amafutha awusizo, futhi ngenxa yalokho, ziphazamisa ukukhiqizwa kwe-serotonin. Emabhalweni wemikhiqizo, la mafutha akhethwe ngokuthi "i-hydrogenated". Kumele kukhunjulwe ukuthi ngaphansi kwethonya lokushisa okuphezulu - isibonelo, ngesikhathi sokudoba - wonke amafutha ayakhiwa i-hydrogenated, ngakho-ke ukudla kuphekwe kangcono, kubhakawa, kuphekwe ku-grilla, kuphekwe. Ungayeki ukudla, udle kaningi, kodwa ngezingxenye ezincane.