Ukudla okuzofundwa

Ubuwazi ukuthi kukhona ukudla okufanele ukutadishe kangcono? Lapho kufanele uguqe ngamadolo lapho ubhekene nokuhlolwa noma ukuhlolwa, ukudla ngokuvamile kuhlala esihlalweni esingemuva. Kodwa-ke, ukudla kabi noma ukudla ngqo esiswini esingenalutho akuwona umqondo omuhle. Ukukhetha kokudla okwenzayo ngenkathi ufunda kungasiza kakhulu ubuchopho bakho ukuthola lonke ulwazi olusuka ezincwadini.

Ukudla okuthile kunika umfutho wamandla engqondweni, kuyigcine iphapheme, igxile futhi ilungele ukusebenza ngokugcwele ngesikhathi sokufunda eside.

Ukudla okuhle kakhulu ongakutadisha

Into esemqoka ukuqinisekisa ukuthi kunomthamo omuhle wezakhamzimba kukho konke ukudla, ngoba ukudla okungenampilo akusizi ngalutho kunoma yimuphi umsebenzi womzimba, kufaka phakathi lezo ezidlalwa ubuchopho. Kepha phakathi kwakho konke lokho kudla okunempilo nokunomsoco iningi eselikwazi kakade, sithola okunye okuvelele izinzuzo zabo zobuchopho nezifundo. Ngenxa yalokho, uma kufanele uguqe ngamadolo akho, kufanele ube nokudla okulandelayo eduze:

I-Café

Ikhofi wukudla okudala okufanele kufundwe futhi kuvuswe ubuchopho ngokujwayelekile. Lesi siphuzo siphehla ubuchopho bakho futhi singakusiza ufunde ngokwengeziwe nangcono. Ngakolunye uhlangothi, kufanele kubhekwe ukuthi imiphumela yayo ingeyesikhashana nokuthi akukhuthazwa ukuthi uhambe ufune umkhondo ngokulandelana isikhathi ngasinye lapho uqala ukunyamalala. Kunconywa ukuthi ungadluli izinkomishi ezi-2-3 ngosuku (ukuhlukunyezwa kungaba yingozi, kukuvimbele ekucabangeni kahle), ngakho-ke kukuthathe ngokulinganisela bese ukhetha izikhathi kahle.

Itiye Elihlaza

Uma ufuna enye indlela yokwenza ikhofi yokufunda, cabanga ngetiye eliluhlaza. Idume ngokuxinana okuphezulu kwama-antioxidants, itiye eliluhlaza futhi lingaba ngumlingani wemisebenzi yobuchopho. Iziphazamiso ziyisithiyo esikhulu ngezikhathi zokufunda futhi, ngokusho kocwaningo, lesi siphuzo esinempilo singakusiza ngokugxila.

Isemishi eliphelele likakolweni

Ubuchopho budinga amandla okutadisha, futhi ama-carbohydrate ayinkimbinkimbi ayindlela enhle yokunikeza lawo mandla. Uma indlala ikuhlasela, cabanga ngesemishi lesinkwa sikakolweni esiphelele esihambisana nejusi elisha lewolintshi ukuze ugxile kangcono futhi ube namandla engqondo amaningi ngezikhathi zakho zokufunda. Ngokwengxenye yayo, ipasta kakolweni ephelele iyindlela enhle yokudla, kepha gcina izingxenye zilawulwa kungenjalo uzozizwa usinda kakhulu futhi ulahlekelwe ijubane lomqondo. Ngenxa yalokho, njengekhofi, ama-carbohydrate angaba ngabahlanganyeli bakho, kepha ngesilinganiso esifanele.

Salimoni

Uma ungazi ukuthi uzogcwalisa isangweji lakho ngani, i-salmon kufanele uyicabangele ngezizathu eziningi. Umcebo wakho ku ama-omega 3 fatty acids kuzuzisa amandla akho obuchopho, ukugxila nokunaka, izinto ezibamba iqhaza elibalulekile ekwazini ulwazi oluvela ezincwadini. Ngaphezu kwalokho, inikeza ezinye izakhamzimba ezidingwa ubuchopho bakho, njengamavithamini B kanye ne-selenium. Ngamafuphi, okunye kokudla okuphelele kakhulu ukutadisha. Futhi uma ungeyena umlandeli we-salmon, ungakhathazeki, ngoba kunezinye izinhlanzi ezicebile ku-omega 3. Impela, ngeke zihambisane namasangweji akho ... noma ungagcina usungula okuthile okusha nokumnandi.

Ama-Blueberries

Amandla ayo aphezulu e-antioxidant inenzuzo yememori nekhono lokuqondaNgakho-ke ukuba nama-blueberries azungezile lapho ufunda kungumqondo omuhle, ikakhulukazi uma kuqhathaniswa nokudla okulula okujwayelekile kwezimboni, okungenanzuzo yokudla okunomsoco.

Isipinashi

Ukuba nengqondo yakho iphapheme futhi ilungele ukubamba ngekhanda amathani wolwazi kubaluleke kakhulu ukuthola okuningi kuyo yonke iminithi yesikhathi sokufunda. Futhi isipinashi singakusiza ukwenze kokubili ngenxa yomjovo wayo we-folic acid, umlingani othokozisayo wesistimu yezinzwa. I-Brokholi ingenye yemifino enhle yokufunda nokuhlala iphilile. Ngokuvamile, zonke izithelo nemifino enemibala emnyama kuhle ukutadisha.

I-Avena

I-oatmeal iyindlela enhle yokudla kwasekuseni, ikakhulukazi ngezikhathi zokufuna okukhulu kwengqondonjengoba zingumthombo wamandla ohlala njalo.

Izwi lokugcina

Yize lokhu kudla okungenhla kungakusiza ngezikhathi zokufunda nasekufuneni okuphezulu kobuchopho ngokujwayelekile, okungukuthi, ngezikhathi ezithile, into enhle kakhulu, ngokwemvelo, ukugcina ukudla okwehlukahlukene futhi okunempilo. Ngaphezu kwalokho, kubalulekile ukuthi ungeqi noma isiphi isidlo (ikakhulukazi ibhulakufesi) noma izinzwa zakho zizokuqaphela.

Futhi qiniseka ukunikeza ubuchopho ithuba lokuphumula nokululama ekuzikhandeni ukuze ukwazi ukubhekana nosuku olusha lwezifundo ezineziqinisekiso. Ukuphela kwendlela yokukwenza ukulala phakathi kwamahora angu-7 no-8 ngosuku.

Awudingi ukukudla konke lokhu kudla ngosuku lokuhlolwaEsikhundleni salokho, uma ubusondla kahle ubuchopho bakho, ukudla okunempilo, okulula futhi mhlawumbe nenkomishi yekhofi noma itiye kwanele.