Uma ngikutshela ukuthi ungakwazi Ukupheka ukuze uthuthukise isimo sakho sengqondoCishe ungacabanga ukuthi lokho kuyihaba. Kodwa-ke, kunobufakazi besayensi obukhulayo kanye nokuhlangenwe nakho kobungcweti okubonisa ukuthi lokho okufaka epulatifini yakho kunomthelela omkhulu endleleni ozizwa ngayo ngaphakathi: amandla akho, isisusa sakho, ikhono lakho lokulala kahle, ngisho nendlela olawula ngayo ukucindezeleka.
Ikholi "ukudla kwenjabulo" noma "ukudla kwesimo sengqondo" Yaqala eJapan futhi isithole indlela yayo yokungena ekhishini labapheki abaphambili eSpain, kanye nasezinhlotsheni zansuku zonke zabantu abaningi abafuna ukuzinakekela. Akukhona mayelana nokwelapha okumangalisayo noma okuthembisayo, kodwa mayelana nokuqonda ukuthi ukudla okuthile kanye nemikhuba kushukumisa kanjani ama-neurotransmitters njenge-serotonin ne-dopamine, nokuthi, kuhlanganiswe nendlela yokuphila elinganiselayo, angakusiza kanjani... phila ngokuthula kakhudlwanainjabulo kanye nenhlalakahle.
Kuyini ukudla kwenjabulo futhi kungani kukhulunywa kakhulu “ngokudla kwemizwa”?
Lokho okubizwa ngokuthi "ukudla kwenjabulo" kusekelwe ku- ubuhlobo obuseduze phakathi kwalokho esikudlayo nengqondo yethuIngxoxo eqhubekayo phakathi kwe-gastronomy kanye ne-neurology. Ochwepheshe bachaza ukuthi izakhamzimba ezithile zibamba iqhaza ekukhiqizweni kwama-neurotransmitter nama-hormone alawula isimo sengqondo, isisusa, ukulala, kanye nomuzwa wenjabulo.
Ngokusho kwabapheki abagxile emikhiqizweni yezitshalo kanye nezikole zokupheka eziphezulu, kukhona Ukudla okungakhuthaza ukukhiqizwa kwemvelo kwama-endorphin, i-serotonin, ne-dopamineIsihluthulelo asikona nje kuphela kulokho okukhethayo, kodwa nangendlela okupheka ngayo, lokho okuhlanganisa nakho, kanye nesimo okudla kuso: ukudla okufanayo kungakwenza uzizwe umnandi noma kukushiye uzizwa usinda kuye ngokuthi iresiphi ithini, inani, nesikhathi.
Kubalulekile ukuqaphela ukuthi i- Ukudla kukodwa akukuqedi ukucindezeleka, ukukhathazeka, noma ezinye izifo zengqondoKodwa-ke, ukudla okuklanyelwe ukusekela uhlelo lwezinzwa kungaba ithuluzi eliwusizo lokuqeda izimpawu, ukuthuthukisa ukwelashwa kwengqondo nokwelashwa, nokukhuthaza ukuzinza okukhulu ngokomzwelo.
Lo mkhuba uvela njengempendulo ku- isigcawu sokudla esiguqukile ngokupheleleKule ndlela, isiko kanye nokusungula izinto ezintsha kufuna izixazululo ezihlala isikhathi eside, ngokusekelwe ezithakweni ezisezingeni eliphezulu kanye nombono ophelele wempilo. Akukhona nje ukudla ukudla okumnandi nokuhle, kodwa futhi nokubeka inhlalakahle yomzimba neyengqondo enhliziyweni yesipiliyoni sokupheka.
Izinto "zokudla kwemizwa": lokho ongeke ukuphuthelwe epantry yakho ejabulisayo
Ngaphakathi kwaleli khishi lenjabulo kukhona iqembu Ukudla kwezinkanyezi okuvela kuzo zonke izincomo Kusukela kubapheki, ochwepheshe bezokudla, nodokotela. Akuzona imikhiqizo engavamile noma okunzima ukuyithola, kodwa izithako zansuku zonke ongase uzisebenzise kakade, kodwa ongafunda ukuzisebenzisa ngendlela ehlelekile.
Phakathi kwezinto eziyisisekelo kukhona ushokoledi omnyama onephesenti eliphezulu likakhokho, izithelo nemifino ecebile ngama-antioxidantsAma-avokhado, amantongomane (ikakhulukazi ama-walnuts), nezinhlanzi ezinamafutha njenge-salmon, i-mackerel, ne-tuna kuyimithombo emihle yamavithamini, amaminerali, namafutha anempilo avikela ubuchopho ekucindezelekeni kwe-oxidative futhi akhuthaze ukuxhumana okungcono phakathi kwama-neurons.
Ukudla okufana iminqumo nemikhiqizo yobisi esezingeni eliphezulu, ecebile nge-tryptophanI-Serotonin, i-amino acid eyandulela i-serotonin, eyaziwa kakhulu ngokuthi "i-hormone yenjabulo." I-Serotonin idlala indima esimweni sengqondo, kodwa futhi nasekulawuleni ukulala kanye nesifiso sokudla, ngakho ukufaka le mikhiqizo ekudleni kwakho kwansuku zonke kungakusiza ulale kangcono futhi uzizwe ulinganisele ngokomzwelo.
Umuzwa wenhlalakahle ohambisana nalezi zitsha udlulela ngale kokuthi "zimnandi kakhulu." Uma amazinga i-dopamine (umvuzo), i-serotonin (inhlalakahle) kanye nama-endorphin (injabulo nempumuzo)Umphumela womzimba olinganisekayo uyenzeka: isidlo esiklanywe kahle singavusa okuthile okungaphezu kokujabulela ukudla okumsulwa, okudala okuhlangenwe nakho kwangempela kwenduduzo engokomzwelo.
I-Tryptophan: i-amino acid ebalulekile ekudleni kwenjabulo
Omunye wabalingiswa abaphambili bale ndlela yokudla yi- i-tryptophan, i-amino acid ebalulekile umzimba ongeke uyikhiqize wedwa futhi kumele kutholakale ngokudla. Yizinto ezisetshenziswayo umzimba ukhiqiza ngazo i-serotonin, bese kuthi i-melatonin, i-hormone elawula imijikelezo yethu yokulala nokuvuka.
Ukujabulela ukuphumula okujulile nokuvuselelayo kubalulekile ekugcineni amandla amahle kanye nengqondo ecacileNgakho-ke, ukudla okuhlanganisa ukudla okucebile nge-tryptophan akusizi nje kuphela ukuthuthukisa isimo sengqondo, kodwa kungakusiza nokuthi ulale kangcono futhi uvuke unamandla engeziwe.
Le amino acid itholakala ku- izinhlobo eziningi zokudla kwansuku zonkeNgakho-ke, kulula kakhulu ukukufaka uma uhlela ukudla kwakho kahle. Kungumqondo omuhle ukuxuba imithombo ehlukahlukene yezitshalo nezilwane ukuqinisekisa ukuthi ukudla kwakho kuyahambisana usuku lonke.
Eminye yemikhiqizo enconyelwa kakhulu ngokuqukethwe kwe-tryptophan yile elandelayo, ongayishintshanisa isonto lonke ukuze ugweme isithukuthezi futhi wengeze ukuhlukahluka ekudleni kwakho:
- Inkukhu ne-turkeyInyama elula futhi egayeka kalula efanelekile kuma-stir-fries, amasaladi afudumele noma izitshulu ezithambile.
- I-tuna ne-salmon, izinhlanzi ezimbili ezicebile kakhulu nge-tryptophan kanye ne-Omega-3 fatty acids, ikakhulukazi i-tuna, evelele kule amino acid.
- Okuphuma ubisi nobisi, njengeyogathi noma ushizi, uma nje uzibekezelela kahle futhi zisezingeni elihle.
- Imbewu yethangaI-tryptophan enamandla yangempela enamazinga aphezulu kakhulu ku-100g ngayinye, ilungele amasaladi, okhilimu noma njengesidlo sokudla okulula.
- I-cocoa emsulwa engenashukela owengeziwe, ilungele ukuhlanganiswa nobisi, iziphuzo ezisekelwe ezitshalweni noma izithelo.
- Oats nezinye okusanhlamvu okuphelele, ezisiza ekuqiniseni amandla ngenxa yokuqukethwe kwefayibha yazo.
- I-Soy kanye ne-derivatives, njenge-tofu noma i-tempeh, enezinga eliphezulu lale amino acid.
- Izinhlobo ezahlukene zemifino, okuhlanganisa amalentili nama-chickpeas, anikeza iphrotheni yemifino kanye ne-fiber.
- Isipinashi, okungcono kakhulu okuluhlaza kumasaladi, ukuze kulondolozwe izakhamzimba eziningi ngangokunokwenzeka ezithinta ukushisa.
- Imbewu yeSesamefuthi kucebile nge-magnesium, i-mineral ehlobene kakhulu nokuphumula kwemisipha.
- Irayisi elinsundu, umthombo othakazelisayo wama-carbohydrate ayinkimbinkimbi kanye ne-fiber.
Indlela ewusizo yokusebenzisa konke lokhu empilweni yansuku zonke iwukuthi faka amanani amancane alokhu kudla ekudleni okuninganaIsibonelo, ungalungisa isidlo esikhulu nge-turkey noma inkukhu efakwe amakhambi, isaladi yesipinashi esimnandi nama-walnuts noshizi, bese ushintshanisa phakathi kwezitshulu ze-chickpea noma amasobho e-lentil isonto lonke.
Kungcono ukukhetha ukudla kwasekuseni noma kwasemini ukuze uthole ukudla okulula. ubhanana bushelelezi nobisi namantongomaneNoma mhlawumbe isitsha se-oatmeal esine-cocoa emsulwa nembewu. Ngale ndlela uzothola i-tryptophan, amavithamini B, amaminerali afana ne-magnesium, kanye nama-carbohydrate akhipha kancane kancane ondla ubuchopho bakho.
Inhlanganisela ephumelelayo: indlela yokuthuthukisa ukumuncwa kwe-tryptophan
Akwanele ukudla ukudla okucebile nge-tryptophan: Indlela ozihlanganisa ngayo ingenza umehluko omkhulu phakathi kokusebenzisa izinzuzo zayo kakhulu noma ukuchitha amandla ayo amaningi. I-biochemistry yomzimba ibucayi, futhi ezinye izakhamzimba zisebenza ndawonye ukuze ziguquke zibe yi-serotonin.
Icebo eliwusizo kakhulu ukuxuba imikhiqizo yobisi enokudla okucebile ngevithamini B6njengobhanana. Le vithamini isebenza njengesici esiyinhloko ekuguqulweni kwe-tryptophan ibe yi-serotonin, ngakho-ke i-yogurt enobhanana noma ingilazi yobisi enalesi sithelo ingaphezu nje kokudla okulula: iyinhlanganisela ekhuthaza inhlalakahle engokomzwelo.
Nokho, uma behlangana amaprotheni amaningi kakhulu ekukhonzeni okukodwaI-Tryptophan ingancintisana namanye ama-amino acid ukuze ingene ebuchosheni, ngaleyo ndlela inciphise ukumuncwa kwayo. Ngakho-ke, kuyalulekwa ukulinganisela ukudla nemifino, okusanhlamvu okuphelele, namafutha anempilo, kunokuthembela kuphela ezingxenyeni ezinkulu zenyama noma amaprotheni ahlukanisiwe.
Ochwepheshe abaningi batusa isidlo sakusihlwa ukubeka phambili ama-carbohydrate ayinkimbinkimbi kanye nemithombo yokukhanya ye-tryptophannjengezinhlanzi ezinamafutha, amaqanda, noma imidumba ethambile, ehambisana nemifino. Lolu hlobo lokuhlanganiswa luvame ukukhuthaza ukuphumula futhi lungasiza ekulaleni okujulile.
Ubuchopho namathumbu: izikhungo ezimbili zemizwa ezondlanayo
Uma sikhuluma ngenhlalakahle yemizwa, sivame ukucabanga ngengqondo kuphela, kodwa kukhulunywa kakhulu ngempilo yengqondo. amathumbu “njengobuchopho besibili”Zombili izitho zomzimba zixhumana njalo nge-axis yobuchopho nomgudu wamathumbu, futhi isimo se-gut microbiota sithonya ngqo isimo sengqondo, ukucaca kwengqondo, kanye nempendulo yokucindezeleka.
Ukuze le axis isebenze kahle, kubalulekile ukunikeza izikhungo zombili "umanyolo wokudla okunempilo" othizeUbuchopho budinga izakhamzimba ezivikela ama-neurons; amathumbu adinga i-prebiotic fiber, ukudla okuvutshiwe, kanye nendawo engenakho ukuvuvukala okungapheli. Uma enye yalezi zinhlelo isengozini, enye ivame ukuthinteka.
Izindlela zokuphila ezisheshayo, ukucindezeleka okuqhubekayo, ukuntuleka kokuphumula, kanye nokudla ukudla okungenazo imifino kungabangela izinqubo ze-oxidative kanye nokuvuvukalaEkugcineni, lokhu kuholela ezimpawini eziningi, kusukela ekukhathaleni nasekuqwasheni kuya ekuphelelweni yithemba, ukukhathazeka, noma ukucindezeleka.
Ukuze balwisane nalesi simo, ochwepheshe abaningi baphakamisa ukudala uhlobo oluthile "indawo yokuzinakekela" esekelwe kakhulu ekudleni okusekelwe ezitshalweniAkulona uhlu oluqinile, kodwa iqoqo labalingani okufanele bahlale bekhumbula kumamenyu amasonto onke, ukuze isisekelo sokudla okunomsoco sisekele ibhalansi yemizwa futhi singayiphazamisi.
Izithelo nemifino ekukhuthazayo
Phakathi kwemifino, kukhona iqembu elivelele ngekhono lalo lokwenza vikela ubuchopho futhi unciphise ukuvuvukala: imifino eqoshiwe. Leli qembu lihlanganisa i-broccoli, iklabishi elibomvu, izinhlobo ezahlukene zeklabishi, i-cauliflower, amahlumela aseBrussels, ama-radishes, ama-turnips, ama-radishes ase-daikon, i-arugula, kanye ne-watercress.
Le mifino icebile ku- i-sulforaphane, inhlanganisela enamandla okulwa ne-antioxidant kanye nesenzo sokuvikela izinzwaKukholelwa ukuthi imifino ithuthukisa inkumbulo ethile kanye nezinqubo zokufunda. Ukuyifaka izikhathi eziningana ngesonto, kungakhathaliseki ukuthi ishisiwe, ishisiwe, isobho, noma ingaphekiwe, kungaba yindlela enhle yokuthuthukisa impilo yobuchopho bakho.
Eminye imifino efana i-beetroot, ubhatata noma ubhatata onsomi Zinikeza imibala namavithamini anomphumela wokulwa nokuvuvukala, okusebenza njengezinto ezibangela ukusabela okuningi kwemizwa. Ngaphezu kwalokho, ubumnandi bazo bemvelo buyasiza ekunciphiseni ukulangazelela amaswidi acutshungulwe kakhulu, okuvame ukuthinta kabi amandla kanye nemizwa.
Emkhakheni wezithelo, okulandelayo kufanele kukhulunywe ngakho ngokukhethekile: i-avokhado, i-orenji, i-pomegranate, ama-blueberry, ama-blackberry, amagilebhisi nama-strawberryZibonakala ngokuqukethwe kwazo okuphezulu kwama-antioxidants kanye nama-anti-inflammatory compounds, avikela amaseli ekulimaleni kwe-oxidative okuhambisana nokucindezeleka nokuguga.
Noma nini lapho kungenzeka, kuyatuswa Yidla lezi zithelo ziphelele, futhi uma ungazihlubuli, qiniseka ukuthi azinazo izakhi zemvelo.ngoba ingxenye enkulu yezakhamzimba zayo ezitholakala esikhumbeni igxile esikhumbeni. Lokhu kuvumela ukusetshenziswa okungcono kwezinzuzo zayo kuma-microbiota amathumbu, futhi ngenxa yalokho, nasesimweni sengqondo.
El I-coconut nayo iyathakazelisa ngenxa ye-fiber yayo ye-prebioticKuwukudla okuthandwa kakhulu kwamagciwane awusizo esiswini futhi kunezakhiwo zokulwa nokubola kanye namagciwane. Kungaba umsizi ezimweni ze-dysbiosis noma i-candidiasis yamathumbu, ukungalingani okuhlobene eduze nezimpawu zemizwa ezifana nokukhathazeka, ukuqwasha, noma ukudabuka okuqhubekayo.
Izifundo eziningi zokubuka zithole ukuthi ukusetshenziswa okuphezulu nokuhlukahlukene kwezithelo nemifino Kuhlotshaniswa namazinga aphansi okucindezeleka nokukhathazeka. Okungcono kakhulu, kufanele ziyeke ukuba yisidlo esingaphandle nje futhi zithathe indawo ephambili ekudleni kwansuku zonke.
Ama-molecule avikela ekucindezelekeni nasekuvuvukeni
Abanye odokotela abasebenza ngendlela ehlanganisayo bakhomba ku- ubudlelwano obucacile phakathi kokucindezeleka kanye nezimo zokuvuvukala okungapheliKulesi simo, batusa ukunciphisa ukusetshenziswa kwenyama ethile, ikakhulukazi inyama ebomvu, imikhiqizo yenyama ecutshunguliwe, kanye namasoseji, ngenxa yokuthi anamandla okuvuvukala uma edliwa njalo nangobuningi obukhulu.
Ukuze babuyisele imali, baphakamisa ukudla lapho Izinongo namakhambi anezimpawu zokulwa nokuvuvukalanjenge-turmeric, i-ginger, i-rosemary, noma i-oregano, ezikuvumela ukuthi unciphise usawoti futhi wengeze ukunambitheka okuningi. Ziphakamisa nokuthi uthathe Inhlanzi eluhlaza okwesibhakabhaka okungenani kabili ngesonto, ngenxa yokuqukethwe kwayo ama-fatty acid e-Omega-3, ahlobene kakhulu nempilo yobuchopho.
Ukudla okugxile ezweni lezitshalo, izithelo, imifino, ubhontshisi, imbewu namantongomaneKukhuthaza ukwenziwa kwama-neurotransmitter ahlobene nesimo sengqondo esihle, okuhlanganisa i-serotonin, i-melatonin, i-dopamine, kanye ne-norepinephrine. Umgomo akukhona ukususa ngokuphelele imikhiqizo yezilwane, kodwa kunalokho ukunikeza isisindo esengeziwe ekudleni okusekelwe ezitshalweni.
Kulesi sibalo, okulandelayo kudlala indima ekhethekile: amavithamini eqembu Bngoba bahlanganyela ekukhiqizweni nasekulawulweni kwama-neurotransmitter amaningi. I-Vitamin B6 kanye ne-folic acid kutholakala ikakhulukazi ekudleni okusekelwe ezitshalweni njengemifino eluhlaza enamahlamvu, ubhontshisi, kanye nokunye okusanhlamvu, kuyilapho i-vitamin B12 itholakala emaqandeni, enhlanzini nasenyameni.
Ngaphezu kokudla, izincomo eziningi zochwepheshe zifaka phakathi Gwema ugwayi, okhiqiza ama-free radical futhi obangela ukulimala kwamangqamuzana.futhi uhlanganyele emisebenzini yomzimba yansuku zonke, eqondwa hhayi nje njengomdlalo onzima, kodwa futhi nokuhamba ngesivinini esihle, ukusebenzisa izitebhisi, ukunakekela ingadi noma ukumane ushukumise kakhulu futhi uhlale kancane.
Izakhamzimba ezikhulisa imizwa: i-magnesium, i-Omega-3, ama-carbohydrate nokuningi
Ukudla okunomsoco kwenjabulo akugcini nje nge-tryptophan. Ezinye izakhamzimba nazo zidlala indima ebaluleke kakhulu. amandla ansuku zonke, ukubekezelela ukucindezeleka, kanye nomuzwa wokuzolaEnye yazo i-magnesium, iminerali ehilelekile ekukhiqizweni kwamandla kanye nokuphumula kwemisipha nezinzwa.
Ukuze wandise ukudla kwakho, ochwepheshe abaningi bezokudla batusa thatha i-cocoa powder emsulwa ngesikhathi sasekuseniHlanganisa ukudla okulula kwakho namantongomane afana nama-walnuts, ama-almond, noma ama-cashew, bese ufaka ubhontshisi okungenani kanye ngesonto. Konke lokhu ukudla okugcwele i-magnesium okulula ukukufaka ezindleleni zokupheka ezimnandi noma ezinongiwe.
I-Tryptophan ivela kabusha lapha njengomdlali obalulekile, ngemithombo yemvelo efana Inyama ebomvu ngokulinganisela, ubisi, amaqanda, ubhontshisi kanye nokolweni opheleleFuthi, vele, ushokoledi omnyama onephesenti eliphezulu likakhokho, okuvame ukunconywa ingxenye encane yansuku zonke yama-ounces elilodwa noma amabili ngemva kwesidlo sasemini noma sakusihlwa.
I-Los Ama-carbohydrate nawo abalulekile enjabulweniNgoba i-glucose iyona nto eyinhloko ebuchosheni. Lokhu akusho ukuzitika kakhulu ngofulawa ocolisisiwe noma amaswidi acutshungulwe kakhulu, kodwa kunalokho kukhetha ama-carbohydrate asezingeni eliphezulu: isinkwa sikakolweni ophelele, izithelo eziphelele, i-oats, ilayisi elinsundu, amazambane, noma amazambane amnandi.
Isu elihle Khulisa amandla akho ekuseni ngesinkwa noma izithelo ezipheleleUkuze usebenzise i-metabolism yakho futhi ubhekane nosuku ngamandla engeziwe. Njengoba usuku luqhubeka, ungakhetha ukuhlanganisa imifino eminingi, amaprotheni asezingeni eliphezulu, namafutha anempilo ukuze ugweme ukukhuphuka okungazelelwe kanye nokwehla koshukela egazini.
Esigabeni samafutha, Ama-fatty acid e-Omega-3 abalulekile empilweni yesimiso sezinzwaNgaphezu kwe-salmon, i-tuna kanye ne-anchovies, zitholakala kumantongomane afana nama-walnuts, ama-almond kanye nama-pistachios, kanye nasembewini ye-flax noma ye-chia, engangezwa kumasaladi, kuma-yogurt noma kuma-creams.
Kanjani, kuphi, futhi nobani odla nabo: indawo ezungezile nayo iyondla.
Ukudla kwenjabulo akubhekiseli kuphela kokuqukethwe kwesitsha, kodwa futhi indlela kanye nendawo esidla kuyoUkudla umi ngezinyawo, uphuthuma, phambi kwesikrini noma uphethe ifoni ephathekayo kungalimaza kancane umphumela omuhle wemenyu eklanywe kahle ngokudla okunempilo.
Abanye ochwepheshe bezokudla bagcizelela ukubaluleka kwalokho okubizwa ngokuthi “Amapuleti anemibala”, agcwele izinhlobo ezahlukene ze-chromaticUma imibala eminingi ivela ezitsheni zokudla (oluhlaza okotshani, amawolintshi, onsomi, obomvu), kulapho isidlo sikhanga khona futhi kulapho amathuba okuthi sifune ukudla imifino ngokwemvelo, ngaphandle kokuzizwa sengathi "sidla ukudla okunempilo".
Ziphinde zigcizelele isidingo sokuthi funa i- umoya ozolileHlafuna ngokuthula futhi unake imizwa kokuluma ngakunye: iphunga, ukunambitheka, ukuthungwa, izinga lokushisa. Le ndlela yokudla ngokucophelela yenza kube lula ukubona isignali yokusutha futhi ivame ukuholela ekudleni okuncane, ukuthuthukisa ukugaya ukudla kanye nokunciphisa ukungakhululeki okulandelayo.
Ngaphakathi kwale filosofi, kuyalulekwa Gwema ukudla okukhulu kanye nokugwinya ngezikhathi ezithileNgoba azigcini nje ngokwenza kube kubi kakhulu ukugaya ukudla, kodwa zivame ukudala umuzwa wecala kanye nokungakhululeki ngokomzwelo, ziguqule isenzo sokudla sibe yinto ecindezelayo esikhundleni sento ejabulisayo.
Esinye isiphakamiso esivamile ukuzama ukwenza okungenani ukudla okukodwa ngosuku nikanye nabantuEsikhundleni sokudla njalo phambi kwethelevishini noma ikhompyutha, ukwabelana ngaleso sikhathi nomndeni, umlingani, abangane, noma osebenza nabo kunikeza injabulo eyengeziwe emphakathini futhi kusiza ukuhlanganisa ukudla nesikhathi sokuxhumana, ukwesekwa, kanye nengxoxo.
Izindlela zokupheka ezilula "zokudla" injabulo
Indlela ewusizo yokuhlanganisa konke okungenhla ukulungiselela izindlela zokupheka ezihlanganisa ukudla okusha, kwezinkathi ezithile okucebile ngezakhamzimba ezibalulekile Ngobuchopho kanye nesimo sengqondo. Asikho isidingo sokwenza izinto zibe nzima kakhulu: ezinye iziphakamiso zilula kakhulu kodwa zigcwele amavithamini, amaminerali, ama-antioxidants, namafutha anempilo.
Njengomqalisi wasehlobo, ungalungiselela I-Watermelon, ikhukhamba, i-orange, ushizi oluhlaza okwesibhakabhaka kanye nesaladi ye-jalapeñoVele usike ikhabe libe yizicucu ezi-half-moons, ikhukhamba libe yizicucu ezincane kakhulu, bese ususa ama-supreme anombala o-orange; uwabeke epuletini njenge-carpaccio bese ufaka ama-cubes amancane kashizi oluhlaza okwesibhakabhaka phezulu.
Ukuze uthole i-dressing, hlanganisa ijusi lewolintshi elinoviniga omncane, usawoti kanye namafutha omnqumo angavamileIsaladi igcwele i-dressing bese iqedwa nge-orange zest kanye nama-rings amancane kakhulu e-jalapeño. Umphumela uba isidlo esisha, esigcwele amavithamini, amaminerali, amafutha anempilo, kanye nokunambitheka okuhlukahlukene okuvuselela imizwa.
Njengesidlo esiyinhloko, inketho elula nenempilo iyindlela elula yokudla. I-Mackerel tiradito ene-avocado, ikhukhamba kanye nama-oliveAma-fillet e-mackerel amasha kakhulu ayasikwa, kulungiswe isosi nge-avocado ecoliwe, ijusi likalamula kanye namafutha omnqumo angavamile, bese lokhilimu usakazwa phezu kwenhlanzi.
Ekugcineni, okulandelayo kuyangezwa izingcezu ezincane kakhulu zekhukhamba, ama-olive eKalamata aqoshiwe, i-cilantro entsha kanye ne-lime zestLesi sidlo sinikeza amaprotheni asezingeni eliphezulu, i-Omega-3, i-vitamin C, i-vitamin A, i-folate, kanye namaminerali afana ne-potassium, kanye nomuzwa omuhle wokusha ofanele izinsuku ezishisayo.
Uma ufuna i-dessert, ungakhetha ezinye Ama-truffle etshokolethi emnyama anobisi lwe-cashew kanye ne-orange zestIsinyathelo sokuqala ukucwilisa ama-cashew ubusuku bonke, uwaxube namanzi amaminerali, bese uhlunga ingxube ukuze uthole isiphuzo esinokhilimu esizoba yisisekelo.
Kamuva Ncibilikisa ushokoledi omnyama (ubuncane be-cocoa engu-75%) bese uxuba ngokulinganayo nobisi lwe-cashewFaka i-orange grest kanye nosawoti omncane. Hlanganisa kuze kube yilapho ukhilimu ubushelelezi, bese uyivumela ukuthi iphumule esiqandisini cishe amahora amane, kuze kube yilapho iqine.
Ngaleyo nhlama Zakha amabhola amancane agoqwa ngama-walnuts aqoshiweBese zifakwa efrijini futhi kuze kube yisikhathi sokukhonza. Ziyisidlo esimnandi esigcwele ama-antioxidants, amafutha anempilo, i-magnesium, kanye ne-tryptophan, ezilungele ukuqeda ukudla okwenzelwe ukuvuselela umoya wakho.
Imikhuba emihlanu yansuku zonke yokuthuthukisa inhlalakahle yakho
Injabulo ayigcini nje ngokudla: imikhuba yansuku zonke isebenza njengezithako ezingabonakali okungathuthukisa noma kubhubhise imiphumela yokudla okuhle. Ukubuyekezwa kwesayensi okwenziwe e-United Kingdom njengengxenye yohlelo lwe-Foresight kuthole izenzo ezinhlanu ezilula, lapho ziphindaphindwa nsuku zonke, ezifaka isandla ekuthuthukiseni inhlalakahle iyonke.
Esokuqala thuthukisa ukuxhumana nabanye abantuUmndeni, abangani, osebenza nabo, omakhelwane, kanye nomphakathi bonke bangubudlelwano obubalulekile bezenhlalo. Lobu budlelwano busebenza njengesivikelo ekulweni nokucindezeleka, futhi inethiwekhi yokuxhumana nabantu ebuthaka iboniswe ukuthi yandisa ingozi yezinkinga zempilo yengqondo zesikhathi eside.
Okwesibili kuhlobene hlala usebenza ngokomzimbaAkubalulekile ukujoyina ijimu noma ukwenza imidlalo esezingeni eliphezulu: ukuhamba, ukubhukuda, ukugibela ibhayisikili, ukudansa, ukudlala, noma ukukhetha nje imisebenzi ejabulisayo efanelana nesimo sakho somzimba kungenza umehluko omkhulu esimweni sakho sengqondo.
Isenzo sesithathu siqukethe naka umzuzu wamanjeOkusho ukuthi, hlakulela ilukuluku futhi ubheke okwenzekayo eduze kwakho: imininingwane, imvelo, abantu, imisindo. Lokhu kuqaphela okuvulekile kukhuthaza izimo zengqondo ezinhle futhi kukusiza ukhethe ukuziphatha okuhambisana nezindinganiso zakho nezidingo zakho zangempela.
Owesine uyakumema ukuthi ukuqhubeka nokufunda impilo yonkeUkuzama izinto ezintsha, ukuqoqa izinto ozithandayo osuzikhohliwe, ukubhekana nezinselele ezahlukene emsebenzini noma ekhaya, ukufunda ukudlala insimbi yomculo, ukulungisa okuthile ngokwakho, noma ukupheka iresiphi ebilokhu ikuthakazelisa. Lokhu okuhlangenwe nakho kokufunda kukhulisa ukuzethemba futhi kukhuthaze ukuxhumana nabantu.
Owesihlanu nowokugcina ngu ukuzijwayeza “ukupha” ngomqondo obanziUkwenza okuthile okuhle kothile, ukubonga, ukumomotheka, ukuzithandela, noma ukuhlanganyela emisebenzini yomphakathi konke kuyizibonelo zezenzo zomusa. Isayensi yezinzwa ikhombisa ukuthi ukubambisana nokusiza kuvuselela izifunda zemivuzo ebuchosheni futhi kuhlotshaniswa nokusebenza okuthuthukisiwe kwengqondo kanye nomphakathi.
Uma zizonke, lezi zenzo ezinhlanu zihambisana nomqondo wokuthi inhlalakahle ihilela uzizwe kahle futhi usebenza kahle: ukuzwa imizwa emnandi njengenjabulo, ilukuluku noma ukwaneliseka, futhi ngesikhathi esifanayo ukwazi ukuzibandakanya empilweni yansuku zonke ngamandla, injongo kanye nokuvumelana.
Ikhishi lenjabulo akuyona ifomula yomlingo noma uhlu oluvaliwe lwemiyalelo, kodwa indlela ehlanganisayo ukudla, izindlela zokupheka, imikhuba yansuku zonke, kanye nobudlelwano nabantu Ukusekela umzimba nengqondo. Ngokugcwalisa i-pantry yakho ngemifino, izithelo, ubhontshisi, imbewu, ushokoledi omnyama, izinhlanzi ezinamafutha, kanye nemithombo ye-tryptophan, ngenkathi futhi unakekela indawo odla kuyo, uhlala usebenza, uxhumana nabanye, unake isikhathi samanje, uqhubeka ufunda, futhi uzijwayeza ukupha, ungeza izithako ezingaguqula kancane kancane indlela odla ngayo, ophumula ngayo, futhi ozwa ngayo inhlalakahle yakho.
