Izazinzulu zafumanisa ukuba umsebenzi womzimba wethu ngokuthe ngqo kuxhomekeke koko sikutyayo. Kubandakanya ingqondo yethu, yenye yemizimba ephambili. Ke ngoko, kuyimfuneko ukuba basebenze ngononophelo ukutya kwayo ukuze iiseli zengqondo zifumane zonke izinto eziyimfuneko zokusebenza ngokuchanekileyo. Ukongeza, ngesondlo esingqongileyo, ungathintela izifo ezinzulu.
Siqulunqe uluhlu lweemveliso eziya kuba ziluncedo ngakumbi kwingqondo.
Ukuze ingqondo isebenze ngokufanelekileyo, ifuna ezi zinto zilandelayo:
-I-fats omega 3 kunye ne-Omega 6;
-Imino acids;
-Ivilini.
Zininzi izinto eziluncedo kwintlanzi
Ifoto: Pixabay.com/ru.
Ngokusekwe kolu lwazi, sifumana oku kulandelayo Imigaqo esisiseko:
1. Ukusetyenziswa kweemveliso ezinomxholo ophezulu wezinto eziyimfuneko, ezinje ngamandongomane, iziqhamo, iimveliso zobisi ezibiweyo kunye nezinye ezininzi. Kukho ukutya okhethekileyo kubantu abafuna uncedo olunzulu ngokuphazamiseka kwengqondo.
2. Kuyimfuneko ukuphepha ukutya iimveliso ezinyusa i-cholesterol, njengoko zinokuba negalelo kwibhlokhi yeenqanawa ezisengqondweni. Imalunga nokutya okukhawulezayo, iisoseji, utywala, ikofu eyomeleleyo kunye netyuwa.
3. Sela ulwelo olwaneleyo. Kuyaziwa ukuba ingqondo ingaphezulu kwesiqingatha samanzi, ngoko ke ulwelo luyimfuneko kumsebenzi ogcweleyo. Xa iqondo lokuphelelwa lizinyo lenzeka, ingqondo iyafa okokuqala.
Ukuba uyazi ngqo ukuba zeziphi iimveliso eziqulathe izinto eziluncedo, unokwenza imenyu eyahlukeneyo yemihla ngemihla.
Ubisi aludingi kubantwana kuphela
Ifoto: Pixabay.com/ru.
Ukutya kwaselwandle
Enye yeenkokeli kumxholo wezinto eziluncedo kwingqondo, umzekelo, i-phosphorus, iodine kunye ne-Omega i-Omega 3, ziintlanzi kunye nezinye iimveliso zaselwandle. Ukwehla kwamanqanaba e-cholesterol, iinqanawa zicocwa, kwaye ingqondo iyahlukunyezwa ngezakha mzimba. Akunakulindeleka ukuba udibane nomntu otya intlanzi eyayiza khalaza. Ezona ntlanzi ziluncedo kweli tyala ziya kuba yintshayelo, i-herring, trout. Ngenxa yolunye ulwandle, apha ukhetha iklabishi yolwandle, i-scallops kunye ne squid.
Amantongomane - Iphepha leminerali
Ifoto: Pixabay.com/ru.
Amaqanda
Ngokunqongophala kwamafutha acids kunye neVitamin B12, ukusebenza kwengqondo kuyanda ephakadeni. Nangona kunjalo, kumandla akho okuthintela le nkqubo. Ukwenza oku, faka iqanda kukutya kwakho. Uninzi lukholelwa ukuba amaqanda aqulethe inani elikhulu le-cholesterol, ewe, kunjalo, kodwa izibonelelo zeqanda le-yolk alikho ngaphezulu kokulimala. Ukongeza, i-yolk inento eqinelweyo ye-neurons yengqondo.
Iinkozo zonyusa amandla ee-neurons
Ifoto: Pixabay.com/ru.
Ubisi
Ngenxa yomxholo wenqaku le-tryptophan, ubisi lubaluleke kakhulu. Unokwazi ukuba i-tryptophan inegalelo kwi-synthesi yehomoni yovuyo. Ukongeza, ubisi luchaphazela ukwenziwa konxibelelwano lwendalo. Khumbula ukuba ubisi kufuneka lusele rhoqo ukuze impembelelo yeyona ibizwayo.
Zlakovy
Nakuphi na iminyaka, i-porridge iya kuba luncedo. Nangona kukholelwa ukuba i-porridge sisitya sotyando. Kodwa hayi. E-ove, ingqolowa kunye ne-bran iqulethe ivithamini B6 yevithamini B6. Ayisiyiyo kuphela ukuba ukhathazekile ukugaya, kodwa ukwakhawulezisa iinkqubo kwingqondo.
I-Orekhi
Amandongomane anokuba njalo, kodwa unokusetyenziswa ngexesha lokupheka. Batyebe kwiivithamini E kwaye B, baqulethe i-filic acid, i-polssium kunye neMagnesium.
Ukongeza kwimpembelelo entle kwingqondo, amantongomane kuthathe iimpawu zoxinzelelo, ukuphakamisa imo kwaye uhlawule amandla. Nangona kunjalo, ziikhalori kakhulu, beka, hayi amandongomane amaninzi owawutyayo ngosuku.