Ososayensi bathole ukuthi umsebenzi womzimba wethu uncike ngqo kulokho esikudlayo. Kubandakanya ubuchopho bethu, okungomunye wemizimba ebalulekile. Ngakho-ke, kuyadingeka ukuthi usebenze ngokucophelela ukudla kwawo ukuze amaseli obuchopho athole zonke izinto ezidingekayo ukuze zisebenze kahle. Ngaphezu kwalokho, ngokudla okulinganiselayo, ungavimbela izifo ezinkulu.
Sihlanganise uhlu lwemikhiqizo oluzosiza kakhulu ebuchosheni.
Ukuze ubuchopho busebenze kahle, budinga izinto ezilandelayo:
- Amafutha omega 3 no-Omega 6;
- Ama-Amino acid;
- Amavithamini.
Kunezinto eziningi eziwusizo zenhlanzi
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Ngokusekelwe kulolu lwazi, sithola okulandelayo Imithetho eyisisekelo:
1. Ukusetshenziswa kwemikhiqizo enokuqukethwe okuphezulu kwezinto ezidingekayo, njengamantongomane, izithelo, imikhiqizo yobisi ebilisiwe nokunye okuningi. Kukhona nokudla okukhethekile kubantu abadinga usizo olukhulu ngokuphazamiseka kwengqondo.
2. Kuyadingeka ukugwema ukudla imikhiqizo eyenyusa i-cholesterol, ngoba ingasiza ekuqhekekeni kwemikhumbi ebuchosheni. Kumayelana nokudla okusheshayo, amasoseji, utshwala, ikofi eqinile nosawoti.
3. Phuza uketshezi olwanele. Kuyaziwa ukuthi ubuchopho bukhulu kunengxenye yamanzi, ngakho-ke uketshezi luyadingeka emsebenzini ogcwele. Lapho izinga lokuphelelwa umoya ngokweqile livela, ubuchopho buqala ukufa.
Uma wazi kahle ukuthi yimiphi imikhiqizo equkethe izinto eziwusizo, ungenza imenyu ehlukahlukene nsuku zonke.
Ubisi aludingi kubantwana kuphela
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Inhlanzi yasolwandle edliwayo
Omunye wabaholi kokuqukethwe kwezinto eziwusizo ebuchosheni, ngokwesibonelo, i-phosphorus, iodine kanye ne-Omega 3 fat, izinhlanzi neminye imikhiqizo yasolwandle. Ukwehla kwamazinga e-cholesterol, imikhumbi iyahlanzwa, futhi ubuchopho bugcwele izakhamzimba. Akunakwenzeka ukuthi uhlangane nomuntu odla izinhlanzi ezazikhononda. Izinhlanzi eziwusizo kakhulu kuleli cala zizoba ama-salmon, i-herring, i-trout. Ngokuqondene nezinye izinhlanzi zasolwandle, lapha ukhetha iklabishi yolwandle, ama-scallops kanye ne-squid.
Amantongomane - Ikhasi le-Minerals
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Amaqanda
Ngokushoda kwamafutha acid kanye ne-Vitamin B12, umsebenzi wobuchopho ukhula esemncane. Kodwa-ke, emandleni akho ukuvikela le nqubo. Ukuze wenze lokhu, faka iqanda ekudleni kwakho. Abaningi bakholelwa ukuthi amaqanda aqukethe inani elikhulu le-cholesterol, yebo, kunjalo, kepha izinzuzo zamaqanda we-yolk zingaphezu kokulimala. Ngaphezu kwalokho, i-yolk iqukethe into ecebiswe ngama-neurons obuchopho.
Okusanhlamvu kwandisa amandla ama-neurons
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Ubisi
Ngenxa yokuqukethwe kwento ye-tryptophan, ubisi lubaluleke kakhulu. Ungahle wazi ukuthi i-Tryptophan ifaka isandla ekuhlolweni kwenjabulo ye-hormone. Ngaphezu kwalokho, ubisi futhi luthinta kahle ukwakheka kokuxhumeka kwe-neural. Khumbula ukuthi ubisi ludinga ukuphuza njalo ukuze umphumela waba mthethweni kakhulu.
Zlakovy
Noma yimuphi ubudala, iphalishi lizoba wusizo. Yize kukholelwa ukuthi i-porridge iyisitsha kuphela ingane. Kepha cha. Ku-OVE, ukolweni no-bran kuqukethe i-Vitamin B6 eningi. Hhayi nje ukuthi ungaphazamiseki ukugaya, kepha futhi usheshise izinqubo ebuchosheni.
Orekhi
Amantongomane angaba nje, kepha angasetshenziswa ngesikhathi sokupheka. Bacebile ngamavithamini e no-B, baqukethe i-folic acid, potassium kanye ne-magnesium.
Ngaphezu komthelela omuhle ebuchosheni, amantongomane athambisa izimpawu zokudangala, phakamisa isimo futhi akhokhise amandla. Kodwa-ke, amakhalori amaningi kakhulu, ngakho-ke abuke, hhayi amantongomane amaningi owadla ngosuku.