Bella Adams
Iingqondo zethu zezona zixhobo zinzima esizisebenzisa yonke imihla. Ngokusebenza kwayo ngokuqhelekileyo, idinga isondlo esifanelekileyo. Ukuzivuyisa ngekofu kunye neetshokolethi akuyompendulo. Ewe, baya kukunceda ukusombulula ingxaki kwimizuzu eli-15 ezayo, kodwa emva koko uya kuziva usozela kwaye ungakhathali.
Ukondla ingqondo, udinga ukutya okuqulethe iiprotheni, amafutha e-polyunsaturated, i-carbohydrates, i-vitamin C kunye nezinye iivithamini ezininzi, i-amino acids, i-antioxidants, kunye neeminerali ezininzi kunye nezinye izinto eziphucula ukusebenza kwayo kunye nokubonelela ngamandla. Kwaye zonke ezi zinto zinokufumaneka ekutyeni ngokulungelelanisa ngokufanelekileyo ukutya kwakho.
Ukutya kwengqondo - Intlanzi enamafutha
[p]I-Salmon kunye nezinye iintlanzi ezinamafutha, ezifana ne-mackerel okanye i-catfish, iqulethe i-polyunsaturated fatty acids eninzi. Ukusuka kubo, umzimba wethu uvelisa into ebizwa ngokuba yi-myelin. Kuyimfuneko ukuba ingqondo yethu ikhawuleze kwaye ithumele ulwazi ngokuthembekileyo ukusuka kwenye iseli ukuya kwenye.
I-100 grams yentlanzi ngosuku inokunyusa ixesha lakho lokuphendula, ukuphucula umsebenzi we-vascular, kwaye ngaloo ndlela iphucule ukusebenza kwengqondo.
Ukongezelela, ingqondo idinga iprotheni - kukutya kwayo okuphambili.
Ukutya kwengqondo - Blueberries kunye neblueberries
Ukuze ingqondo isebenze, i-antioxidants ibalulekile, ikhulula ingqondo yethu kwizinto ezinobungozi ezonakalisa i-intercellular membranes. I-Antioxidants iphucula umsebenzi wokuqonda kwengqondo, kunye nenkumbulo. Iiblueberries kunye neeblueberries zibonwa njengeentshatsheli kubungakanani bezi zinto. Ukongezelela, la majikijolo aqulethe isixa esikhulu sevithamini C, kunye ne-B1 kunye ne-B6, i-vitamin PP, i-potassium, i-calcium kunye ne-magnesium.
Ukutya kwengqondo - Walnuts
Omnye umthombo we-omega-3 fatty acids kunye neprotheni. Amandongomane anyusa izinga le-serotonin, into enceda ukulwa nokudakumba. Amantongomane aqulethe i-lecithin, ephucula ukusebenza kwengqondo kwaye isebenze inkumbulo. I-5 i-walnuts encinci iyimfuneko yemihla ngemihla yokucinga ngokukhawuleza.
Ukutya kwengqondo - iCocoa
Iimbotyi zeCocoa zine-antioxidant flavanol. Iphucula ukujikeleza kwegazi kwingqondo kwaye iyikhusele kwiinkqubo ze-oxidative ezikhokelela kwisifo se-Alzheimer.
Ukongeza, itshokholethi eswiti eshushu iqulethe i-anandamide, into eyenza imvakalelo yokwaneliseka kobomi kwaye incede ukuvelisa i-dopamine, ihomoni enoxanduva lwemo yethu elungileyo.
Ukutya kwengqondo - Amaqanda
Enye yezona mithombo ziphezulu zeprotheyini. Ukongezelela, ziqulethe inani elikhulu lamafutha kunye namavithamini afanelekileyo - umthendeleko opheleleyo wobuchopho bethu. Amaqanda aqulethe i-choline, esinceda sigxininise kwaye siphucule amandla e-neuron ukuqhuba i-nerve impulses.
Ukutya kwengqondo-Ginseng
Ukuphucula ukusebenza kwengqondo, sithembele kwikofu kunye neti. Kwaye bayanceda, kodwa kuphela ukuba udla ezi ziselo ngokumodareyitha - akukho ngaphezu kweekomityi ezi-2 ngosuku. Ukuba usebenzisa kakubi ikofu, "umvuzo" uya kuba yilahleko yokusabela kunye nokucaca kwengqondo. Kodwa amaconsi ambalwa e-ginseng tincture aya kuphucula ukusebenza kwengqondo ngaphandle kwemiphumo emibi. Impembelelo ye-ginseng ihlala ixesha elide kune-caffeine kunye ne-tannin, kodwa akufanele isetyenziswe kakubi.
Amathontsi nje ambalwa kwiglasi yamanzi anele akukho ngaphezu kwamaxesha ama-2 ngosuku.
Ukutya kwengqondo - iBrokholi
Omnye wemithombo ephambili ye-vitamin K, ephucula ukusebenza kwengqondo. Kwakhona iqulethe i-boron. Ukungabikho kwalo mkhondo kukhokelela ekunciphiseni komsebenzi wengqondo. Ngokuqhelekileyo, zonke iintlobo zeklabishi ziluncedo kakhulu ekusebenzeni kwengqondo, umzekelo, amahlumela aseBrussels, okwandisa amandla okugxila.
Ukutya kwengqondo - iiApile
Baya kuqinisa kwaye baphilise iinqanawa zengqondo, bakhulise ukuqina kwabo, kwaye banqande ukuvaleka. Ngaloo ndlela, ii-apula zinciphisa umngcipheko we-cerebral hemorrhages kunye nemivimbo.
Ukutya kwengqondo - isonka esipheleleyo
Xa sisitya ukutya okuneswekile, i-insulin eninzi ikhutshwa egazini lethu.
Kwaye ingqondo iqala ukulala. Asikwazi ukusebenza kakuhle. Kodwa ingqondo ifuna ngokwenene iicarbohydrates, ngoko ke kungcono ukutya "ezicothayo". Imithombo yazo ziinkozo ezahlukeneyo kunye neembotyi, iimveliso ezenziwe ngomgubo we-wholemeal. Iicarbohydrate ezinjalo ziya kunika ingqondo amandla ixesha elide.
Ukutya kwengqondo - Iilentile
Ukongeza kwinani elikhulu le-carbohydrates eyinkimbinkimbi, iqulethe i-amino acids eyimfuneko yokuhamba ngokukhawuleza kweenkqubo ze-biochemical kwiiseli zengqondo, ezibonelela ukucaca kwengqondo kunye nokwandisa isantya sokucinga.
