Okokuqala kudingekile ukunamathela emithethweni yokuthola ukudla okujwayeleke kubo bonke:
kukhona okuncane, kodwa kaningi (izikhathi ezinhlanu ngosuku nangaphezulu) kuyasiza kakhulu kunokuba ukwenze ngezigaba ezinkulu izikhathi ezimbalwa ngosuku;
ukusatshalaliswa okufanele kokudla phakathi nosuku kufanele kube kanje: ibhulakufesi - cishe ingxenye yesithathu yombhalo ophelele, ngesidlo sasemini - 40%, ukudla okulula phakathi kokudla - 10%, isidlo sakusihlwa - 20%;
usawoti kufanele udliwe kancane ngangokunokwenzeka - akukho okungaphezu kwalokho okudingekayo ukupheka;
imikhiqizo ebhemayo, imayonnaise nokudla okusemathinini, kanye nokunye ukudla okunzima komzimba kusuka ekudleni kufanele kukhishwe ngokuphelele;
Futhi, ungahlanganyeli kotshwala namaswidi;
kuzosiza ukuqinisa itiye lomzimba nge-infusions we rose rose, i-aronia, amaqabunga e-ashberry, amaqabunga enambuzane namaqathi ahlanzekile. I-infusions ingaxubana, bese itiye izoba yi-multivitamin.
Omunye kungaba ukusebenzisa imikhiqizo yokucindezeleka okusiza umzimba ukuba ubhekane nokucindezeleka. Le mikhiqizo ayihlanganisi ushokoledi owodwa owomile (nakuba inikeza umphumela omuhle lapho idliwe ngamanani angalingani). Eqinisweni, izidakamizwa zokucindezeleka zikhulu kakhulu.
Inhlanzi ngokucindezeleka
Okokuqala, yizinhlanzi zasolwandle ezinezibalo eziningi ze-omega-3 fatty acids. Ukudla okunjalo kunciphisa ukukhiqizwa kwama-cytokines emzimbeni ovela kuwo ekucindezelekeni nokuvusa ukuvuvukala. I-Omega-3 acids iphikisana nokukhiqizwa kwama-hormone okucindezeleka, ithinta i-muscle yenhliziyo futhi ubeke umfutho ukucindezela.
Iklabishi iqabunga kuzo zonke izinkathazo
Ngaphezu kokudoba, iklabishi ye-broccoli iyosiza kakhulu ekucindezelekeni. Iqukethe i-folic acid eningi ne-vitamin B1, ewusizo emzimbeni on overstrain, ukucindezeleka, cramps kanye nobuhlungu muscle. Ngisho nase-broccoli, okuqukethwe okuphezulu kwe-vitamin E, i-potassium ne-omega-3 acids - ukusetshenziswa kwabo kuzoqinisa imisipha yenhliziyo nemithambo yegazi.
Phakamisa isimo sengqondo nge-calcium ne-iodine
Ukudla okune-iodine nakho kuyadingeka kakhulu emzimbeni wesimo sokucindezeleka. I-Sea kale, amajikijolo, imifino nezithelo (isibonelo, ama-oranges, i-garlic, i-strawberry, i-melon, izaqathe nama-soya), ama-mushroom kanye nemikhiqizo ye-bakery ekhethekile ye-iodized. I-iodine inegalelo elihle ohlelweni lwe-endocrine futhi ngaleyo ndlela ithuthukisa isimo sengqondo. Ngaphezu kwalokho, i-bromine equkethwe olwandle kakade inomzimba omuhle.
Ukuntuleka kwe-calcium emzimbeni kungenye yezimbangela zokucindezeleka nokucasula. Ngakho-ke, imikhiqizo equkethe i-calcium, ingase ibhekwe njengezidakamizwa. Lokhu ubisi, beet, ubhontshisi kanye nofulawa ogcwele okusanhlamvu. Kodwa ikakhulukazi i-calcium enama-alimondi, lapho kune-vitamin B2 eningi, okuqinisa ukukhiqizwa kwe-serotonin ne-magnesium, esiza ukuqinisa isimiso sezinzwa.
I-egg yenhliziyo nomphefumulo
I-Choline yinto engakabikho emzimbeni okungabangela ukuphazamiseka, ukunciphisa ukuhlushwa nokucindezeleka. Ukuntuleka kwe-choline kungagcwaliswa ngokudla amaqanda. Izinsizakalo eziwusizo ikakhulukazi, ngenxa yokuqukethwe kwe-glycine kuzo, ukucindezela okujwayelekile futhi kuthinteka kakhulu izinhlelo ze-cardiovascular and nervous systems.
Okuhlwabusayo futhi okuwusizo
Futhi-ke, indlela yokulwa nokucindezeleka, futhi ukuqinisa umzimba wonke kuzosiza ukusetshenziswa kwezithelo. Okuwusizo kunazo zonke ezitholakalayo ngalesi sikhathi sonyaka ngamapheya, amagilebhisi kanye nobhanana.
Okunye okufanele ukwenze ekudleni nasezintweni zomvini, isithelo esisodwa esinokuqukethwe kwe-vitamin C. nsuku zonke. Uma usika lesi sithelo ngesigamu, ufafaze ushukela nesinamoni ubhake kuhhavini - ngeke nje kube usizo ekulwa nokucindezeleka, kodwa futhi nesidlo esihlwabusayo kakhulu.
Bon appetit!