Ukudla kokukhathazeka

Ingabe kunzima kuwe ukukhumbula okokugcina lapho wawuzolile ngokuphelele? Kuleso simo, unentshisekelo yokubheka ukudla okuhle kakhulu kokukhathazeka.

Lokhu ngukudla okunempilo okungakuthoba ngokwemvelo. Khetha okumbalwa, okuthandayo kakhulu, futhi zidle njalo noma lapho udinga khona ukuphungula ukukhathazeka kwakho.

I-Avena

Ngenxa yezakhiwo zama-oats, ungaqala ukulawula amazinga wokukhathazeka kusuka entweni yokuqala ekuseni. Njengoba zingama-carbohydrate ayinkimbinkimbi, amele ukunikezwa kwamandla okuzinzile, okubalulekile ukuze imizwa ingapheli. Kepha izinzuzo zayo zemizwa azipheli lapho, njengoba i-oats nayo ingadala ukukhiqizwa kwe-serotonin.

Bayas

Kumnandi futhi kulula ukudla, amajikijolo ingakwazi ukulwa nokukhathazeka nokudangala ngenxa yokunotha kwayo kuma-antioxidants. Unezinketho eziningi: ama-strawberry, ama-raspberries, ama-blueberries, amajikijolo ...

Imifino enamahlamvu

Ubuwazi ukuthi leli qembu lokudla lingenye ephumelela kakhulu uma kukhulunywa ngokukuholela esimweni sokuzola nenhlalakahle? Lokhu kungenxa, phakathi kwezinye izinto, ekunikelweni kwayo okuthakazelisayo kwe-magnesium. Ukudla okufana nesipinashi ne-kale akugcini nje ngokulwa nokukhathazeka, kepha kunezinye izinzuzo eziningi, ngakho ukubangeza ekudleni kwakho kuwumqondo omuhle noma ngabe ubukeka kuphi.

I-chocolate emnyama

Ushokoledi omnyama ubizwa ngezinzuzo eziningi, kufaka phakathi ukunciphisa amazinga wokukhathazeka. Njengamajikijolo, imfihlo ikuma-antioxidants ayo, kulokhu uhlobo olubizwa nge-flavonoids. Kumele kuqashelwe ukuthi, yize uqukethe ushukela omncane kunezinye izinhlobo, kuyadingeka ukuthi uwudle ngokulinganisela. Ucezu oluncane ngosuku lwanele ukufinyelela ezinzuzweni zalo zezempilo futhi ususe izingqinamba zalo, kufaka phakathi amafutha amaningi ne-caffeine (lapho ngemithamo emikhulu kungenza izimpawu zokukhathazeka zibe zimbi kakhulu).

I-egg

Iqanda linikeza i-folic acid, elungele imizwa namandla. Eminye imithombo ethokozisayo yamavithamini B yizinhlanzi nenkukhu.

Iqanda liphinde linikeze nezinye izakhamzimba ezithakazelisayo emzimbeni wakho, njenge-zinc. Le minerali ibamba iqhaza elibalulekile ekulawulweni kwengcindezi, kepha akuyona into engajwayelekile ukuthola abantu abangaphuzi ngokwanele. Inkomo, inyama emhlophe, nama-oysters nakho kune-zinc. Uma ungumuntu odla imifino noma i-vegan, ungathola le minerali ekudleni okungaqhamuki esilwaneni, njengamasheya.

I-Naranja

Ukudla kwasekuseni, isidlo sasemini, isidlo sokudla noma i-dessert. Noma kunini isikhathi esihle sokudla iwolintshi futhi ujabulele izinzuzo zikavithamini C. Ngokuya ngocwaningo, enye yalezo zinzuzo kungaba ukulawula ukukhathazeka. Ngakho-ke Uma ufuna ukudla kokukhathazeka, i-orange, ngaphandle kokungabaza, ingenye yalokho okufanele uyicabangele.

I-Café

Ikhofi ingaba lusizo ekukhathazekeni njengoba ikhulisa amazinga emizwelo namandla. Kodwa-ke, umuntu kufanele enze ngokuqapha, ngoba nakho kungaba yingozi ngokuya ngamanani angenisiwe nokubekezelela komuntu ngamunye i-caffeine. Uma ufuna ukuyifaka ekudleni kwakho ukuze ulwe nokuphazamiseka okusikhathazayo kulo mcimbi, qala ngomthamo omncane ukuze uqiniseke ukuthi ugwema imiphumela engemihle engaba khona. Uma ukubekezelela kahle, ungalinyusa inani kancane kancane uma ufisa. Ochwepheshe bavame ukubeka umkhawulo ezinkomishini ezine ngosuku.

Salimoni

Phakathi kokudla kokukhathazeka sithola izinketho kukho konke ukuthanda, inhlanzi nayo. I-Salmon nezinye izinhlanzi ezinamafutha (ama-sardine, i-mackerel, i-tuna ...) ingakusiza ekulweni nokudangala nokukhathazeka ngenxa yesenzo sokulwa nokuvuvukala se-omega 3 fatty acids.

I-Chamomile

Amanye ama-herbal teas asebenza kakhulu ekuqedeni ukukhathazeka, futhi kungenzeka ukuthi usunayo intandokazi yakho. Kungaba itiye (isiphuzo esinesenzo esibalulekile sokuzola), kepha kunezinye izitshalo eziningi okufanele uzazi. Enye yazo i-chamomile, kepha futhi ungazama i-valerian noma i-linden. Noma ngabe kuyini, yakha isiko elincane elizungeze lona ukuze wandise umphumela walo wokuphumula. Ukuthi umzimba wakho ukuhlobanisa nemizuzu embalwa yokunqanyulwa, okuhlukanisiwe nengcindezi ekuzungezile, kusiza ukukhulisa izinzuzo zayo zokukhathazeka.

Iwayini elibomvu

Iwayini elibomvu nezinye iziphuzo ezidakayo (yebo, futhi ubhiya) kusiza abantu abaningi baphumule ngemuva kosuku olunzima ehhovisi. Ngokwemvelo, ungasebenzisi kabi ukusetshenziswa kwayo, ube ngumkhawulo obekwe ochwepheshe beziphuzo ezimbili zansuku zonke.