Nangona uxinzelelo lwamaxesha ngamaxesha kunzima ukuyiphepha, uxinzelelo olungapheliyo lunokuchaphazela kakhulu impilo yakho yomzimba nezeemvakalelo. Ngapha koko, inokunyusa umngcipheko wamazwe anjengokugula kwentliziyo kunye noxinzelelo. Okubangela umdla kukuba, iimveliso ezithile neziselo zinokuthatha uxinzelelo. Nazi iimveliso zoxinzelelo ezili-18 kunye neziselo ezinokongezwa ekutyeni kwabo:
Umdlalo
Lo mgubo weti umnyama oqaqambileyo uyathandwa phakathi kwabathandi bezempilo, kuba sityebile kwi-l-i-zuan, i-non-temino ene-acid, enezingxowa ezinamandla zokulala. Umdlalo lowona mthombo ubalaseleyo kule amino acid kunezinye iintlobo zeti eluhlaza, njengoko zenziwa ngamagqabi amane eti amaGreen akhule emthunzini. Le nkqubo inyusa umxholo wezinto ezithile ezithile, kubandakanya i-L-vana. Izifundo ezibini ebantwini nasezilwanyana zibonisa ukuba umdlalo unokunciphisa uxinzelelo ukuba unomxholo we-l-ye-youn ophakamileyo we-l-ye-caffeine kunye nomxholo we-caffeine. Umzekelo, ngexesha lokufundisisa kwemihla ngemihla yabantu abangama-36 yonke imihla batya ikuki equkethe i-4.5 yeegrem zomdlalo womdlalo. Baye bancitshiswa ngokwasemsebenzini oxinzelelo lwexinzelelo lwe-alpha-Amylase Sallase I-Sultiva ehambelana neqela le-placebo.
Umdlalo wenziwe ngamagqabi aluhlaza aphuma emthunzini
Ifoto: HARTAHH.USPUS.com.
I-Swiss Mangold
I-Swiss Mangold yimifuno eluhlaza yegqabi, etyebile kwizondlo zokujongana noxinzelelo. Ikomityi enye kuphela (i-175 ye-175 ye-ringontul ephekiweyo ineepesenti ezingama-36% zexabiso elicetyiswayo magnesium, elidlala indima ebalulekileyo ekulandeleni komzimba wakho ukuba ngoxinzelelo. Inqanaba eliphantsi le mineral linxulunyaniswa neemeko ezinje ngexhala kunye nokuhlaselwa kukothuka. Ukongeza, uxinzelelo olungapheliyo lunokuphelisa i-magnesium yoovimba bomzimba wakho, nto leyo yenza ukuba le mineral ibaluleke xa ukwimeko yoxinzelelo.
Izambane eliswiti
Ukusetyenziswa kwesityebi esiqinileyo kwizondlo ze-carbohydrate, ezinjengeetapile, kunokunceda ukunciphisa inqanaba le-hormone yoxinzelelo lwe-Cormone. Nangona inqanaba le-Cortisol lihlengahlengiswa ngokungqongqo, uxinzelelo olungapheliyo lunokukhokelela kwi-cortisol Dysfunction, enokubangela ukuvuvukala, iintlungu kunye nezinye iziphumo ebezingalindelekanga. I-8-veki nganye ebandakanya amabhinqa ngokutyeba kakhulu okanye ukukhumbula ukukhuluphala ibonisa ukuba abo bathembisa ukutya okuqinileyo, inqanaba le-carbohydrate, inqanaba le-Cartoliva le-American eliPhakamileyo. Iitapile ziyimveliso eqinileyo eyinyulu enkulu yecarbohydrate. Batyebile kwizondlo, ezibaluleke kakhulu ekusabelaneni noxinzelelo, ezinjengeVitamin C kunye ne-potassium.
Kimchi.
UKimchi sisitya semifuno esifudusiweyo, esihlala silungiswa kwiklabishi ye-napa ye-napa, iintlobo ze-radisher. Iimveliso ezibiweyo, ezinjengeKimchi, zityebile kwibacteria eziluncedo, ezibizwa ngokuba zii-pitamitics, kwaye zityebile kwiivithamini, iiminerali kunye ne-antioxididants. Izifundo zibonisa ukuba iimveliso ezibiweyo zinceda ukunciphisa uxinzelelo kunye noxinzelelo. Umzekelo, kwisifundo sokuthatha inxaxheba kwabantu abaselula abayi-710, abo batya iimveliso ezixineneyo banokufumana iimpawu ezimbalwa zoxinzelelo lwentlalo. Olunye uphononongo lubonisa ukuba loo nto inyanzelisa i-piriotics kunye neemveliso ezityebileyo kwi-pimpchi, inefuthe eliluncedo kwimpilo yengqondo. Kusenokwenzeka ukuba kungenxa yokusebenzisana kwabo ngebhaktiriya yamathumbu achaphazela ngqo imvakalelo yakho.
I-artichoka
I-artickekes ingumthombo ogcweleyo wefibre kwaye ngakumbi otyebileyo ngokukodwa, uhlobo lwefayibha ekhulisa iibacteria eziluncedo kwithumbu. Izifundo zeZilwanyana zibonisa ukuba oonocingo lwe-furcloligoligocinolides (ii-FOS), ezigxilwe kwi-articokes, zinokunceda ukunciphisa amanqanaba oxinzelelo. Ukongeza, olunye uphonononge lubonise ukuba abantu abatye iigrasi ezi-5 okanye ngaphezulu kwe-surbiotics ngemini baye baphucula iimpawu zoxinzelelo kunye noxinzelelo, kunye nokutya okusemgangathweni kuxinzelelo. I-artickekes ityebile kwi-potassium, i-magnesium kunye neevithamini c kunye ne-K, eziyimfuneko ukuze kubekho indlela efanelekileyo yoxinzelelo.
Iimveliso zenyama
Iimveliso zenyama, kubandakanya nentliziyo, isibindi kunye nezintso zezilwanyana ezinjengeenkomo kunye neenkukhu, ngowona Mthombo weQela Umzekelo, iivithamini ze-B ziyafuneka ukuze imveliso ye-neurotransmitters, njenge dopamine ne-serotonin, ezinceda ukuhlengahlengisa imeko. Izongezo ze-vitamini zeqela okanye ukutya ezo mveliso zinjengenyama eqingqiweyo kunokunceda ukunciphisa uxinzelelo. Ukuphononongwa kwezifundo ezili-18 kubantu abadala babonisa ukuba ii-consors ze-vitamin B zinciphisa amanqanaba oxinzelelo kunye nokuphucula kakhulu imeko. Itotali ye-1 ye-Slice (iigram ezingama-85) ye-BILL ye-BEEF ibonelela ngaphezu kwe-50% yereyithi yemihla ngemihla ye-vitamin B6 kunye ne-filic acid, ngaphezulu kwe-200% yereyithi yemihla ngemihla yevithamini B12.
Amaqanda
Amaqanda ahlala ebizwa ngokuba yiPolyvitam yeNdalo ngenxa yokwakhiwa kwesondlo. Amaqanda athile-etyebileyo atyebileyo kwiivithamini, iiminerals, i-acino acids kunye ne-antioxidis kunye ne-antioxididas kunye ne-antioxididants eziyimfuneko kwimpembelelo entle kuxinzelelo. Amaqanda athile-etyebini ngokukodwa kwi-choly-yesondlo, enesixa esikhulu siqulathwe kuphela kwezinye iimveliso. Yaboniswa ukuba i-choline idlala indima ebalulekileyo kwimpilo yengqondo kwaye inokukhusela kuxinzelelo. Izifundo zeZilwanyana zibonisa ukuba oovimba abakongeziweyo banokunceda ekuphenduleni koxinzelelo kunye nokuphucula imeko.
I-mollusks
I-mollusks, kubandakanya i-muris, ityebile kwi-Amino Acids, njengeTarine, eyayifundwa ipropathi yayo enokubakho eyandisa imeko. I-Taurine kunye nezinye ii-Acino Acids ziyimfuneko ekuveliseni ii-neurotransmitter, njenge dopamine, eziyimfuneko ukulawula indlela yokuphendula. Ngapha koko, izifundo zibonisa ukuba i-Tarine inokuba nefuthe lokungasebenzi. I-mollusks ityebile kwiVitamin B12, i-zinc, ubhedu, i-manganese kunye nesele enokukunceda ukuphucula imeko. Olu phando olwenziwe ngokuthatha inxaxheba kwabantu abadala abangama-2089 kwiJapan enxulumene nokusetyenziswa kwe-zinc, ubhedu kunye ne-manganese ngeempawu zoxinzelelo kunye noxinzelelo.
I-cherry powder azerola.
I-Acerol Chery yenye yezona zinto zigxilisiweyo zeVitamin C. Ine-50-100% yeVitamin C kune-citorus, ezinjengeemonki kunye nee-lemons kunye neelemoni. I-Vitamin C ibandakanyeka ekuphenduleni koxinzelelo. Ngapha koko, inqanaba eliphezulu le-Vitamin C linxulunyaniswa nemvakalelo enyukayo kunye nokuncipha komsindo kunye nomsindo. Nangona i-cherries ye-acerol inokuphela kwifom entsha, ingonakali kakhulu. Ke, bahlala bethengiswa ngohlobo lomgubo onokongezwa kukutya nakwiziselo.
Intlanzi yamafutha
Intlanzi yamafutha, enje ngeMackerel, i-herring, iSaliring, i-Sardines, ityebile kwi-Omega-3 iFato d - I-Vitamin D - I-Vitamin D - i-Vitamin D - ukuphucula imeko. I-Omega-3 ibalulekile kungekuphela nje kwimpilo yengqondo kunye nemvakalelo, kodwa inokunceda umzimba wakho unyamezele uxinzelelo. Ngapha koko, ukusetyenziswa kwe-Omega-3 kunxulunyaniswa nexhala elonyukayo kunye noxinzelelo phakathi kwabantu bamazwe asentshona. IVitamin D ikwadlala indima ebalulekileyo ekulawuleni impilo yengqondo kunye noxinzelelo. Amanqanaba asezantsi anxulunyaniswa nomngcipheko owonyukayo woxinzelelo kunye noxinzelelo.
Iparsley
I-Parsley yingca enesondlo etyebileyo kwii-antioxidants - amaqhina athabatha imolekyuli engazinzanga, ebizwa ngokuba yi-radicals yasimahla, kwaye ukhusela ngokuchasene noxinzelelo lwe-oxidatives. Uxinzelelo lwe-oxidage lunxulunyaniswa nezifo ezininzi, kubandakanya ukuphazamiseka kwengqondo, njengoxinzelelo kunye noxinzelelo. Izifundo zibonisa ukuba izityebi ezityebileyo kwii-antioxidants zinokunceda ukukhusela uxinzelelo kunye noxinzelelo. I-Antioiyoxidants inokunceda ukunciphisa ukuvuvukala, oko kuhlala kunoxinzelelo olungapheliyo. I-parsley ityebile ikakhulu kwi-carotionaids, i-flavonoids kunye neoyile ebalulekileyo eneepropathi ezinamandla.
I-blueberry
I-Blueberry ineqela lezibonelelo zempilo, kubandakanya nemvakalelo yokuphucula imeko. La majikitye atyebileyo kwii-antioxidants, ezinesiphumo esinamandla kunye ne-neuroproprocetives. Banokunceda ukunciphisa ukuvuvukala okunxulumene noxinzelelo, kwaye khusela umonakalo weseli kuxinzelelo olunxulumene noxinzelelo. Ngapha koko, izifundo zibonakalise ukuba ukusetyenziswa kweemveliso ezityebileyo kwiiflavonoids, ezinjengeBlueberry, kungakhusela ukudakumba kunye nokuphucula imo yakho.
La majikitye atyebileyo kwii-antioxidants, ezinesiphumo esinamandla kunye ne-neuroproprocetives.
Ifoto: HARTAHH.USPUS.com.
Igalikhi
Igalikhi ityebile kwi-sulfur comples enceda ukunyusa amanqanaba e-glutangathanga. Lo ngu-antioxidant yinxalenye yomgca wokuqala wokukhusela umzimba wakho kuxinzelelo. Ngapha koko, uphando lwezilwanyana lubonisa ukuba igalikhi inceda ekulweni uxinzelelo kwaye inciphise iimpawu zoxinzelelo kunye noxinzelelo. Nangona kunjalo, kuyafuneka uphando olongezelelekileyo.
Pasame pasta
I-Tahini yindawo etyebileyo eyenziwe kwimbewu yeSesame, eyeyona mithombo ibalaseleyo ye-Amino Acid L-tryptophan. I-L-tryptophan i-ofisi yangaphambili ye-neurotransmitters ilawula imood, iDogamine neSerotonin. Ukuthobela ukutya okuphezulu kwe-quitrophan kunokunceda ukuphucula imeko kunye nokwenza lula iimpawu zoxinzelelo kunye noxinzelelo. Kwisifundo seentsuku ezi-4 ngokuthatha inxaxheba kwabantu abangama-25 kwe-tryptophan bakhokelela kwimozulu ephuculweyo, ukuncipha kwexhala xa kuthelekiswa nokutya okuncinci komxholo we-Amino Acid.
Imbewu yejongi
Imbewu yejongilanga ingumthombo otyebileyo weVitamin E. Le vithamin eqinileyo ifakwe i-vitamin isebenza njengomntu onamandla kwaye iyimfuneko kwimpilo yengqondo. Ukusetyenziswa okuphantsi kwale mzimba kunxulunyaniswa notshintsho kwimood kunye nokudakumba. Imbewu yejongilanga ityebile kwezinye izondlo ezinciphisa uxinzelelo, kubandakanya i-magnesium, i-manganese, i-inki, i-zinc, i-vitamins ye-B kunye ne-vitam.
Ibrokholi
Imifuno enqamlezileyo, enje nge-broccoli, yaziwa ngokuba yimpilo yabo. Isityebi esityebileyo semifuno esityumkileyo sinokunciphisa umngcipheko weentlobo ezithile zomhlaza, izifo zentliziyo kunye nokuphazamiseka kwengqondo, ezinje ngoxinzelelo. Imifuno ye-crussing, enje nge-broccoli, yenye yezona zinto zigxilisiweyo zezakha-mali, kubandakanya i-magnesium c kunye ne-vithamin C kunye ne-vithamin C kunye ne-vitamin c kunye ne-folic acid, engqinelweyo, isokola kwiimpawu ezinoxinzelelo. I-broccoli ityebile kwi-Sulforafan - I-Sulfur Compowend, eneepropathi ze-neuroprotetive kwaye inokuqinisekisa kunye nefuthe lokusebenza. Ukongeza, i-1 yeegram ezili-184) ye-broccoli ephekiweyo iqulethe ngaphezulu kwe-20% yereyithi yemihla ngemihla yeVitamin B6, ukusetyenziswa okuphezulu kwayo okunxulunyaniswa nomngcipheko ophantsi woxinzelelo kunye noxinzelelo kubafazi.
Nut.
I-Nut ityebile kwiivithamini kunye neeminerals ezilwa noxinzelelo, kubandakanya i-magnesium, i-potassium, i-potassium, i-vitamins ye-B, zinc, i-hinc, i-manganese nobhedu. Ezi iimbotyi ezimnandi nazo zityebile kwi-L-tryptophan, eziyimfuneko emzimbeni wakho ukuze kuphuhliswe i-neurotransmitters. Izifundo zibonise ukuba isityebi esityebileyo kwiiproteni zemifuno, njengamantongomane, inokunceda ukuphucula impilo yobuchopho kunye nokuphucula ukusebenza kwengqondo. Kwisifundo esibandakanya abantu abangaphezu kwe-9,000, abo banamathela kwizityebi zeMeditera kwiimveliso zemifuno, njengemidumba, enamava okungcono kunye noxinzelelo oluqhelekileyo kunabo batyebileyo beemveliso zaseNtshona.
I-Chamomile iti
I-Chamomile sisityalo samayeza, esisusela kumaxesha amandulo sasisetyenziswa njengendlela yendalo yokususa uxinzelelo. Ibonisiwe ukuba iti yaso kunye nokukhupha igalelo ekulaleni ukuzola nokunciphisa iimpawu zoxinzelelo kunye noxinzelelo. I-8-veki ifundwe ngokuthatha inxaxheba kwabantu abangama-45 ngokuzonwabisa babonisa ukuba iigram ze-1.5 ze-chamomale ezikhupha i-Cortisol kumathe Ane kwaye iphucula iimpawu zexhala.