Abantu abasebenzisa ama-carbohydrate ambalwa, baziphika injabulo, ngaleyo ndlela bahlukumeze isimo somuntu nokuntuleka kwezinto.
Ifolda
Ucwaningo lwezesayensi luye lwabonisa ukuxhumana phakathi kwemizwa yomuntu nokuntuleka kwamakhemikhali kanye nobuciko. Abantu abangaphezu kuka-2000 bahlanganyele ekuhlolweni. Kutholakala ukuthi abantu abasebenzisa ubuncane be-folate, ingozi yokucindezeleka ingama-67% ephakeme kunaleyo. I-Folate ikhuthaza ukuhlanganiswa kwe-S-adenosylmethylonin, ikhemikhali ebuchosheni, okuyi-anti-depressant yemvelo. I-Vitamin B itholakala emasimini, amakhambi kanye nejusi le-orange. Inani eliphakanyisiwe lingu-400 mcg ngosuku, kodwa ungadinga okungaphezulu kabili ukugwema ukuxubana komzimba. I-Vitamin Bi2 (eningi inyama) iyasiza, ukusetshenziswa kwayo kwansuku zonke kungaba nomphumela ofanayo ku-S-adenosylmethylonin ne-homosysteine.
Ekhulwini leminyaka edlule, ukudla kwethu kwakucebile kakhulu emafutheni ama-omega-3, abantu abakhanyiswa yizinhlanzi kanye nenyama yenkomo eyayinamafutha, futhi izinga lokukhula lokucindezeleka cishe laliphindwe izikhathi ezingu-100 kunanamuhla. Isilinganiso se-omega-6 kuya ku-omega-3 kusuka ku-5: 1 kuya ku-10: 1 sinembile, kubantu abaningi lesi sibalo siseduze no-20: 1. Ukuze ukwandise izinga le-omega-6, udinga ukudla amafutha amaningi ashicilelwe, izinhlanzi ezinamafutha, inyama yakhe enamanani amancane we-mercury, isibonelo, i-salmon nama-sardine. Kukhona inhlanzi kanye ngenyanga ngokwanele. Le mikhiqizo kumele isetshenziswe okungenani izikhathi eziningana ngeviki. Imikhiqizo equkethe ama-omega-3 emifino eluhlaza, e-flaxseed namafutha avela kuwo. Ukunciphisa ukusetshenziswa kwalemikhiqizo kungaba yinto ephawulekayo ekunciphiseni ngokomzwelo, isimo sengqondo nokuntuleka kwemithi - enye yezinhlobo zokucindezeleka okuvame ukwenzeka ezinyangeni zasebusika. Izondlo ziqaphela ukuthi kulezi zifunda lapho ukudla komuntu kuqukethe inhlanzi eningi, engaphansi kwephesenti labantu ababhekene nokucindezeleka.
Ingabe unenkinga lapho udinga ukugxila? Mhlawumbe kuyinsimbi. Umuntu usebenzisa iron encane kunesidingo. Ososayensi bathole ukuthi ukungabi nsimbi kwabesifazane kungabangela ubunzima ngokuchaneka nangokusheshisa kokucutshungulwa kolwazi. Izimpawu azifani ngaso sonke isikhathi: kungase kube nokushayeka, ukukhohlwa, ukulahlekelwa amandla futhi, njengomthetho, impilo embi. Hlola izinga le-hemoglobin uma ucabanga ukuthi unesisindo sensimbi, khuluma nodokotela wakho ozobona uma kudingeka yini insimbi eyengeziwe. Ngendlela, amakhemikhali afana namafutha abalulekile ekusebenzeni kahle kwamaseli obuchopho. Ngomqondo omubi womuntu nokuntuleka kwezinto, kukhona ukuxhumana phakathi kwala maseli, ngakho inkumbulo ingaba yimbi kakhulu. Ukudla ukudla okuqukethe amafutha, njengamaqanda, ibhotela le-peanut, ubisi, uqinisekisa ukuthi uthola 420 mg udinga usuku.
Amaminerali nawo ayathinta isimo sengqondo somuntu nokuntuleka kwezinto. Ukucindezeleka, ukukhathazeka, ama-spasms ahlobene nesifo se-premenstrual syndrome, afana nezimpawu zokuntuleka kwe-calcium emtholampilo. Eqinisweni, i-PMS ingaba yimbonakaliso yokwephulwa kwe-calcium ne-vitamin D yemetabolism, isibonakaliso sokuqala sengozi yokuphefumula kwe-osteoporosis.
I-calcium inomthelela othile kuma-hormone, "ilawula" ubuhlungu, ngoba nayo ithinta ukusebenza kwama-neurotransmitters ebuchosheni.
I-calcium. Owesifazane udinga kuphela u-600-800 mg we-calcium ngosuku, kodwa ukuze unciphise izimpawu ze-PMS, udinga 1000-1200 mg.
I-magnesium nayo ingathuthukisa imizwelo. Ucwaningo lubonisa ukuthi lunikeza usizo kubantu besifazane abahlushwa ikhanda ngesikhathi sokuya esikhathini. Ukudla kwansuku zonke kwamavithamini D (400 ME) kanye ne-magnesium (400 mg) nakho kunganciphisa i-PMS. Isipinashi, tofu, imbewu ye-sunflower izosiza ukugcwalisa izinga lansuku zonke.