Yize kunzima ukuquleka kokuxineka kwezikhathi ezithile, ukucindezelwa okungamahlalakhona kungayithinta kakhulu impilo yakho engokomzimba nengokomzwelo. Eqinisweni, kungandisa ingozi yezifundazwe ezinjengesifo senhliziyo nokudangala. Kuyathakazelisa ukuthi imikhiqizo ethile neziphuzo kungathatha ingcindezi. Nayi imikhiqizo engu-18 yokucindezela neziphuzo ezingangezwa ekudleni kwazo:
Qhathanisa
Le powtha yetiye eluhlaza ekhanyayo iyathandwa phakathi kwabathandi bezempilo, ngoba inothile ku-L-Thean, i-Amino Acid engeyona eye-tech, enezikhwama ezinamandla zokulala. Umdlalo ungumthombo omuhle kakhulu wale mino acid kunezinye izinhlobo zetiye eluhlaza, njengoba kwenziwa nge-Green Tea Amaqabunga akhule emthunzini. Le nqubo inyusa okuqukethwe kwamakhompiyutha athile, kufaka phakathi uL-There. Izifundo zobabili kubantu nasezilwaneni zikhombisa ukuthi umdlalo unganciphisa ukucindezelwa uma unokuqukethwe okuphezulu kwe-l-thean kanye nokuqukethwe okuphansi kwekhofi. Isibonelo, phakathi nocwaningo lwezinsuku eziyi-15 lwabantu abangama-36 nsuku zonke badla ikhukhi eliqukethe amagremu ayi-4,5 we-match powder. Bathola umsebenzi oncishisiwe kakhulu wengcindezi ye-Alpha-amylase Saliva ngokuqhathaniswa neqembu le-placebo.
Umdlalo wenziwa ngamaqabunga etiye aluhlaza akhule emthunzini
Photo: Unsplisish.com.
Swiss Mangeld
USwitzerland Mangeld uyimifino eluhlaza yamaqabunga, ecebile kwizakhi zokubhekana nengcindezi. Inkomishi eyi-1 kuphela (amagremu ayi-175) we-Manngold ephekiwe iqukethe ama-36% wezinga le-magnesium elinconyiwe, elidlala indima ebalulekile ekuphenduleni komzimba wakho. Izinga eliphansi lale minerali lihlotshaniswa nezimo ezinjengokukhathazeka nokuhlaselwa ukwethuka. Ngaphezu kwalokho, ukucindezelwa okungamahlalakhona kungakhipha izinqolobane ze-magnesium emzimbeni wakho, okwenza lokhu kumamayini kubaluleke kakhulu lapho usesimweni sokuxineka.
Ubhatata
Ukusetshenziswa kokuceba okuqinile kwezakhi zemithombo ye-carbohydrate, njengamazambane amnandi, kungasiza ukunciphisa izinga le-cortisol stress hormone. Yize izinga le-cortisol liguquguquke ngokuqinile, ukucindezela okungamahlalakhona kungaholela ekungasebenzini kweCortisol, okungadala ukuvuvukala, izinhlungu neminye imiphumela emibi. Ucwaningo lwamasonto ama-8 olubandakanya abesifazane ngokukhuluphala ngokweqile noma ukukhululwa okukhombisa ukuthi labo abanamathela ngokudla okugcwele e-carbohydrate, izinga le-cortisol e-saliva laliphansi kakhulu kunalawo adla ama-carbohydrate acwebile. Amazambane amnandi angumkhiqizo oqinile owukukhetha okuhle kwama-carbohydrate. Bacebile kwezakhi zomzimba, ezibalulekile ekuphenduleni kwengcindezi, njenge-vithamini C ne-potassium.
Kimchi.
I-Kimchi iyisitsha semifino esivuthiwe, esivame ukulungiswa kusuka kuklabishi ye-napa, izinhlobo ze-dicon, izinhlobo ze-radish. Imikhiqizo ebilisiwe, efana neKimchi, icebile ngamagciwane awusizo, abizwa ngama-probiotic, futhi acebile ngamavithamini, amaminerali kanye nama-antioxidants. Ucwaningo lukhombisa ukuthi imikhiqizo ebilisiwe isiza ukunciphisa ukucindezeleka nokukhathazeka. Isibonelo, ocwaningweni ngokubamba iqhaza kwentsha engama-710, labo abadle imikhiqizo ebilisiwe bavame ukubhekana nezimpawu ezimbalwa zokukhathazeka kwezenhlalo. Olunye ucwaningo oluningi lukhombisa ukuthi izithasiselo ezinama-probiotic nemikhiqizo egcwele ama-probiotic, njengeKimchi, zinomthelela omuhle empilweni yezengqondo. Cishe kungenxa yokuxhumana kwabo namagciwane amathumbu athinta ngokuqondile imizwa yakho.
Artichoka
Ama-artichoke angumthombo ogxile kakhulu wefayibha futhi acebile ikakhulukazi ku-prebiotic, uhlobo lwe-fiber oludla amagciwane alusizo kumathumbu. Izifundo zezilwane zikhombisa ukuthi i-prebiotic, njenge-fructoligosaccharides (FOS), ezigxile kuma-artichoke, zingasiza ukunciphisa amazinga okucindezela. Ngaphezu kwalokho, isibuyekezo esisodwa sabonisa ukuthi abantu abadle amagremu ama-5 noma ngaphezulu kwama-prebiotic ngosuku bathuthukise izimpawu zokukhathazeka nokudangala, kanye nokudla okuseqophelweni eliphezulu ngokucebile kuma-prebiotic, kunganciphisa ingozi yokuxineka. Ama-artichoke acebile nge-potassium, i-magnesium kanye namavithamini c no-k, okudingekayo ukuze aphendule kahle ekucindezelekeni.
Imikhiqizo engezansi yenyama
Imikhiqizo engezansi yenyama, kufaka phakathi inhliziyo, isibindi nezinso zezilwane ezinjengezinkomo nezinkukhu, ingumthombo omuhle kakhulu wamavithamini weqembu B, ikakhulukazi i-B12, i-B6, iRiboflavin kanye ne-Computer Compact. Isibonelo, amavithamini B ayadingeka ukuze kukhiqizwe ama-neurotransmitters, njenge-dopamine ne-serotonin, esiza ukulungisa isimo. Izengezo zamavithamini eqembu ngaphakathi noma ekudleni imikhiqizo enjalo efana ne-nyama substrates ingasiza ukunciphisa ukucindezela. Ukubuyekezwa kwezifundo eziyi-18 kubantu abadala kukhombisa ukuthi izithasiselo ze-Vitamin B zinciphisa amazinga okuxineka futhi zithuthukise kakhulu imizwa. Ingqikithi yesilayi esingu-1 B12.
Amaqanda
Amaqanda ajwayele ukubizwa ngokuthi ama-polyvitamins wemvelo ngenxa yokwakheka kwawo okuhlaba umxhwele. Amaqanda we-One-Piece acebile ngamavithamini, amaminerali, ama-amino acid nama-antioxidants adingekayo ukuze aphendule kahle ekucindezelekeni. Amaqanda we-One-Piece acebile ikakhulukazi eColine - izakhi zomzimba, ezikunani elikhulu kuphela eziqukethwe kweminye imikhiqizo ethile. Kuboniswe ukuthi uCholine udlala indima ebalulekile empilweni yobuchopho futhi angavikela ekucindezelweni. Izifundo zezilwane zikhombisa ukuthi izengezo ze-choline zingasiza ekuphenduleni ekucindezelekeni nasekuthuthukiseni imizwa.
Amaswifu
Ama-Mollusks, kufaka phakathi ama-Mussels nama-oysters, acebile kuma-amino acid, anjenge-taurine, owafundwa ngezinto zawo ezingaba khona ezikhulisa imizwa. I-Taurine namanye ama-amino acid ayadingeka ukuze kukhiqizwe ama-neurotransmitters, njenge-dopamine, okudingekayo ukulawula ukusabela kwengcindezi. Eqinisweni, ucwaningo lukhombisa ukuthi i-taurine ingaba nomphumela wokubulala amagciwane. Ama-mollusks nawo acebile nge-Vitamin B12, uZinc, yethusi, i-manganese ne-selenium engasiza ukuthuthukisa imizwa. Ucwaningo olwenziwe ngokubamba iqhaza kwabantu abadala abangama-2089 bamaJapane ahambisana nokusetshenziswa okuphansi kakhulu kwe-zinc, yethusi kanye ne-manganese ngezimpawu zokudangala nokukhathazeka.
UCherry Powder Azerola.
I-Acerol Cherry ingenye yemithombo egxile kakhulu yeVitamin C. Iqukethe ama-vithamini C angu-50% ngaphezulu kune-citrus, njengamawolintshi kanye nama-lemons. UVithamini C ubandakanyeka ekuphenduleni kwengcindezi. Ngaphezu kwalokho, izinga eliphakeme le-Vitamin C lihlotshaniswa nokwanda kwezimo nokwehla kokudangala nentukuthelo. Yize ama-cherries ase-acerol angadliwa ngendlela entsha, ayanda kakhulu. Ngakho-ke, bavame ukuthengiswa ngendlela ye-powder engezwa ekudleni naseziphuzweni.
Inhlanzi enamafutha
I-Fat Fish, njenge-mackerel, i-herring, ama-salmon kanye nama-sardine, acebile kakhulu emafutheni we-Omega-3 kanye nezakhi zomzimba ezisiza ukunciphisa izinga lokucindezela futhi athuthukise isimo somoya. I-Omega-3 ibalulekile hhayi impilo yobuchopho nemizwa kuphela, kodwa futhi ingasiza umzimba wakho ukubhekana nengcindezi. Eqinisweni, ukusetshenziswa okuphansi kwe-Omega-3 kuhlotshaniswa nokukhathazeka okwengeziwe nokudangala phakathi kwabantu bamazwe asentshonalanga. UVitamin D naye udlala indima ebalulekile ekulawuleni impilo yezengqondo nengcindezi. Amazinga aphansi ahlotshaniswa nengozi eyandayo yokukhathazeka nokudangala.
Iparsley
I-Parsley ngutshani obunempilo obunothile onothile kuma-antioxidants - amakhompiyutha azondla ama-molecule angazinzile, abizwa ngokuthi ama-radicals wamahhala, futhi avikele ekucindezelweni kwe-oxidative. Ukuxineka nge-oxidative kuhlotshaniswa nezifo eziningi, kufaka phakathi ukuphazamiseka kwengqondo, njengokudangala nokukhathazeka. Ucwaningo lukhombisa ukuthi ukudla okunothile kuma-antioxidants kungasiza ukuvikela ukucindezeleka nokukhathazeka. Ama-antioxidants nawo angasiza ekunciphiseni ukuvuvukala, okuvame ukuba nabantu abanengcindezi engapheli. I-Parsley icebile ikakhulukazi kuma-caroteninoids, ama-flavonoids namafutha abalulekile anezindawo ezinamandla ze-antioxidant.
Amajingijolo
I-Blueberry inezinzuzo eziningi zezempilo, kufaka phakathi isimo esithuthukisiwe. Lawa amajikijolo acebile kuma-antioxidants we-flavonoid, anomphumela onamandla wokulwa nokuvuvukala kanye nomphumela we-neuroproptive. Bangasiza ekunciphiseni ukuvuvukala okuhlotshaniswa nengcindezi, futhi bavikele ukulimala kweseli kusuka ekucindezelekeni okuhambisana nengcindezi. Ngaphezu kwalokho, izifundo zikhombise ukuthi ukusetshenziswa kwemikhiqizo egcwele ama-flavonoids, njenge-blueberry, kungavikela ekucindezelekeni nasekuthuthukiseni imizwa yakho.
Lawa amajikijolo acebile kuma-antioxidants we-flavonoid, anomphumela onamandla wokulwa nokuvuvukala kanye nomphumela we-neuroproptive.
Photo: Unsplisish.com.
Ugaliki
I-Garlic icebile ngamakhompiyutha esibabule asiza ukukhulisa amazinga we-glutathione. Le antioxidant iyingxenye yomugqa wokuqala wokuvikela umzimba wakho engcebweni. Ngaphezu kwalokho, ucwaningo lwezilwane lukhombisa ukuthi ugalikhi usiza ukulwa nokuxineka futhi anciphise izimpawu zokukhathazeka nokudangala. Noma kunjalo, ucwaningo olwengeziwe luyadingeka.
I-Sesame Pasta
I-Tahini isabalalelo esicebile esenziwe ngembewu ye-sesame, okuwumthombo omuhle kakhulu we-amino acid l-tryptophan. I-L-Tryptophan yilowo owandulelayo we-NeuroTransmitters elawula imizwa, i-dopamine ne-serotonin. Ukuhambisana nokudla okuphezulu kweTrotophan kungasiza ukuthuthukisa imizwa futhi kulungise izimpawu zokudangala nokukhathazeka. Ocwaningweni lwezinsuku ezi-4 nokuzibandakanya kwabantu abasha abangama-25 nokuqukethwe okuphezulu kwe-tryptophan kwaholela ekutheni bathuthukise imizwa, ukwehla kokukhathazeka kanye nokuncipha kwezimpawu zokudangala uma kuqhathaniswa nokudla okuqukethwe okuphansi kwale-amino acid.
Imbewu ye-sunflower
Imbewu ye-sunflower ingumthombo ocebile we-Vitamin E. Le vitamin engenakugcotshwa amafutha isebenza njenge-antioxidant enamandla futhi iyadingeka empilweni yezengqondo. Ukusetshenziswa okuphansi kwalesi sambatho kuhlotshaniswa noshintsho emzaneni nokudangala. Imbewu ye-sunflower nayo inothile kwezinye izakhi ezinciphisa ukucindezela, kufaka phakathi i-magnesium, i-manganeyu, uSelenium, i-zinc, amavithamini ethuni.
I-broccoli
Imifino erruciferous, njenge-broccoli, yaziwa ngenzuzo yawo yezempilo. Ukudla okucebile ngemifino echobozekile kunganciphisa ubungozi bezinhlobo ezithile zomdlavuza, isifo senhliziyo kanye nokuphazamiseka kwengqondo, njengokucindezelwa kwengqondo, njengokucindezelwa. I-Cruscle yemifino, efana ne-broccoli, ingenye yemithombo egxilwe kakhulu yezakhi zomzimba, kufaka phakathi i-magnesium, i-vithamini C ne-folic acid, okuthi, njengoba kufakazelwe zibhekene nezimpawu ezicindezelayo. I-Broccoli ibuye icebile ku-sulforuanan - i-sulfur compact, enezindawo ezibusayo futhi ingaqinisekisa futhi i-antineprefide umphumela. Ngaphezu kwalokho, i-1 Cup (184 Grams) ye-broccoli ephekiwe iqukethe ngaphezu kwama-20% wezinga lansuku zonke zevithamini B6, ukusetshenziswa okuphezulu okuhlotshaniswa nengozi ephansi yokukhathazeka nokudangala kwabesifazane.
Nati.
I-Nut icebile ngamavithamini kanye namaminerali alwa nengcindezi, kufaka phakathi i-magnesium, i-potassium, amavithamini b, zinc, selenium, manganese nethusi. Lawa mabhontshisi amnandi nawo acebile ku-L-Tryeptophan, okudingeka emzimbeni wakho ukuthuthukisa i-Neurotransmitters elawula imood. Ucwaningo lukhombisile ukuthi ukudla okunothile ngamaprotheni emifino, njengamantongomane, kungasiza ukuthuthukisa impilo yobuchopho futhi kuthuthukise ukusebenza kwengqondo. Ocwaningweni olubandakanya abantu abangaphezu kwe-9,000, labo abanamathela ekudleni kwaseMedithera ngokucebile ngemikhiqizo yemifino, njengethomba, bathola ubunzima obungcono kanye nengcindezi engaphansi kunalabo abalandela ukudla okujwayelekile kwentshonalanga emikhiqizweni esetshenzisiwe.
I-Chamomile Tea
UChamomile uyisitshalo sokwelapha, okuthi kusukela ezikhathini zasendulo sasetshenziswa njengendlela yemvelo yokususa ingcindezi. Kukhonjisiwe ukuthi itiye layo nokukhipha kufaka isandla ebuthongweni obuzolile futhi kunciphise izimpawu zokukhathazeka nokudangala. Isifundo seviki eli-8 ngokubamba iqhaza kwabantu abangu-45 ngokushaqisa okukhombisa ukuthi ukwamukelwa kwamagremu ayi-1.5 kaChamomile kunciphisa izinga le-cortisol e-saliva futhi kuthuthukise izimpawu zokukhathazeka.