Ukutya koxinzelelo

I-Oatmeal yoxinzelelo

Ngaba kunzima kuwe ukukhumbula ukugqibela kwakho ukuzola ngokupheleleyo? Kwimeko apho, unomdla wokujonga okona kutya kukutya kukuxhalabisa.

Oku kukutya okusempilweni okunokukuzolisa ngokwemvelo. Khetha ezimbalwa, ezo uzithanda kakhulu, kwaye Yisebenzise rhoqo okanye xa ufuna ngokukhawuleza ukukhulula uxinzelelo lwakho.

Oats

Enkosi kwiipropathi ze-oats, ungaqala ukulawula amanqanaba oxinzelelo kwinto yokuqala ekuseni. Kuba ziyikhabhohayidrethi ezintsonkothileyo, bamele ukubonelelwa okuzinzileyo kwamandla, kubalulekile ukuze imeko ingalahli. Kodwa izibonelelo zayo zemood azipheleli apho, njengoko I-oats inokubangela imveliso ye-serotonin.

Bayas

Imnandi kwaye kulula ukuyitya, amaqunube inokulwa unxunguphalo kunye nokudakumba ngenxa yobutyebi bayo kwii-antioxidants. Unokukhetha ezininzi: i-strawberries, i-raspberries, i-blueberries, i-blackberries ...

Iirasberries

Imifuno enamagqabi

Ngaba uyazi ukuba eli qela lokutya lelinye lezona zisebenza ngokukuko ekukhokeleni kwimeko yoxolo kunye nokuba sempilweni? Oku kufanelekile, phakathi kwezinye izinto, kwigalelo layo elinomdla le-magnesium. Ukutya okufana nesipinatshi kunye ne-kale ayisiyi kulwa nexhala, kodwa ikwanazo nezinye izibonelelo, ke ukubongeza kwisidlo sakho ngumbono omkhulu nokuba ujongeka phi.

Ishokoleta emnyama

Itshokholethi emnyama ifakwa kwizibonelelo ezininzi, kubandakanya ukunciphisa amanqanaba oxinzelelo. Njengamajikijolo, Imfihlo ikwii-antioxidants zayo, kulo mzekelo luhlobo olubizwa ngokuba zii-flavonoids. Kufuneka kuqatshelwe ukuba, ngaphandle kokuqulatha iswekile encinci kunezinye iindidi, kufuneka uyisebenzise ngokumodareyitha. Ingcezu encinci ngemini yanele ukufikelela kwizibonelelo zayo zempilo kwaye isuse iziphene zayo, kubandakanya amanqatha amaninzi kunye necaffeine (ethi ngeedosi ezinkulu inokwenza iimpawu zoxinzelelo zibe mandundu).

Ishokoleta emnyama

Egg

Iqanda libonelela nge-folic acid, elungileyo kwimood kunye namandla. Eminye imithombo enomdla yeevithamini ze-B yintlanzi kunye nenkukhu.

Iqanda likwabonelela ngezinye izakhamzimba ezinomdla emzimbeni wakho, njenge zinc. Le minerali idlala indima ebalulekileyo kulawulo loxinzelelo, kodwa ayiqhelekanga ukufumana abantu abangaseli ngokwaneleyo. Inyama yenkomo, inyama emhlophe, kunye neembatyisi nazo zine-zinc. Ukuba ungutya imifuno okanye i-vegan, ungayifumana le minerali kukutya okungekuko kwezilwanyana, njengee-cashews.

Orenji

Isidlo sakusasa, isidlo sasemini, isinekhi okanye idizethi. Naliphi na ixesha lixesha elifanelekileyo lokutya iorenji kwaye wonwabele izibonelelo zikavithamini C. Ngokophando, enye yezo zibonelelo iya kuba kukulawula uxinzelelo. Ke Ukuba ujonge ukutya okunexhala, iorenji, ngaphandle kwamathandabuzo, yenye yezo kufuneka uzithathele ingqalelo.

Indlela yokuthatha ivithamin C engaphezulu

Jonga eli nqaku: Ukutya okune-vitamin C. Apho uyakufumana ukhetho lokutya oluya kukunceda wandise ubukho beli vithamini ibalulekileyo ekutyeni kwakho.

ICafé

Ikofu inokuba luncedo kuxinzelelo njengoko inyusa amanqanaba emood kunye namandla. Nangona kunjalo, umntu kufuneka asebenze ngononophelo, njengoko inokuba yingozi ngokuxhomekeke kubungakanani bokungenisa kunye nokunyamezelana komntu ngamnye kwi-caffeine. Ukuba ufuna ukuyazisa kwindlela otya ngayo ukulwa nengxaki esichaphazelayo kwesi sihlandlo, qala ngethamo elincinci ukuze uqiniseke ukuba uyaziphepha iziphumo ebezingalindelekanga ezinokubakho. Ukuba uyayinyamezela kakuhle, ungalonyusa inani kancinci kancinci ukuba unqwenela njalo. Iingcali zihlala zibeka umda kwiikomityi ezine ngosuku.

Ikomityi yekofu phezu kwetafile

Salmon

Phakathi kokutya koxinzelelo sifumana ukhetho kuko konke ukuthanda, iintlanzi nazo. Isalmon kunye nezinye iintlanzi ezinamanqatha (isardadi, imackerel, ityhuna ...) inokukunceda ekulweni nokudakumba noxinzelelo enkosi kwisenzo sokuchasana ne-omega 3 fatty acids.

I-Chamomile

Ezinye iintlobo zee-herbal ziyasebenza kakhulu ekupheliseni uxinzelelo, kwaye kunokwenzeka ukuba sele unayo into oyithandayo. Isenokuba yiti (isiselo esinento yokuthomalalisa), kodwa zininzi ezinye izityalo ekufanele ukuba uzazi. Enye yazo yi-chamomile, kodwa unokuzama i-valerian okanye i-linden. Nokuba yeyiphi, yakha isithethe esincinci esijikeleze yona ukuze wandise ukuphumla. Ukuba umzimba wakho uyayichaza kwimizuzu embalwa yokuqhawulwa, ubekelwe ecaleni koxinzelelo olukujikelezileyo, kunceda ukuphucula izibonelelo zayo zoxinzelelo.

isiselo somdiliya esibomvu

Iwayini ebomvu kunye nezinye iziselo ezinxilisayo (ewe, nayo ubhiya) kunceda abantu abaninzi ukuba baphumle emva kosuku olunzima eofisini. Ngokwendalo, Sukusebenzisa gwenxa ukusetyenziswa kwayo, njengoko umda umiselwe ziingcali zeziselo ezimbini zemihla ngemihla.


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