Crystal Nelson
Ukukhathala kwakuyisihloko socwaningo lwe-Iowa Breakfast oluvela e-USA. Inikeza umphumela ocacile: Labo abadle ukudla kwasekuseni benza kangcono kakhulu futhi abakhathali ngokushesha. Ukweqa ukudla kwasekuseni kuholele ekwehleni kokusebenza komsebenzi ngamaphesenti angaphezu kuka-30 ezifundweni.
Ikhono lokusabela nokugxilisa ingqondo lehla kakhulu futhi ukuvuza kwamandla ngezinye izikhathi kwakubi kakhulu kangangokuthi ababambiqhaza babe nokundindizela.
Umphumela wesibili wocwaningo: Akubalulekile nje ukuthi sidle, okubalulekile yilokho esikudlayo. Lezi zinketho ezintathu zasekuseni ziqinisekisa ibhalansi yamandla ebhalansisiwe:
Isidlo sasekuseni esihlukile ngokumelene nokukhathala: Isiphuzo esinamandla sokudla kwasekuseni
Izithako: 1 ubhanana omncane, amajikijolo ayi-100, ama-2 tbsp ama-flakes ancibilikile, ubisi lwama-250 ml, i-tsp engu-1 yoju. Ukulungiselela: Puree isithelo ngobisi ugovuze flakes elicibilikile. Sweet ngoju ukunambitha. Umphumela: Ubisi lunikeza amaprotheni okugcwalisa kanye namafutha amancane, nama-flakes kanye nesithelo se-glucose - lokhu kuqinisekisa ukugxila nokusebenza amahora amathathu kuya kwamane.
Ukudla kwasekuseni okuhlukile ngokumelene nokukhathala: Ingxube ye-muesli engcono kakhulu: 250 g ama-oat flakes amahle
Banikeza amandla, futhi i-fiber yabo yehlisa amazinga e-cholesterol. 100 g ama-spelled flakes. I-30 g ye-flaxseed yomhlabathi (i-fiber ikugcwalisa futhi ilawula ukugaya). Kanye nama-50 g wezinhlamvu zikabhontshisi wesoya (amaprotheni awo anikeza amandla engeziwe). I-Muesli-Plus: 50 g yembewu yengxube yethanga, ubhekilanga namantongomane kaphayini (ukugxila okungcono). Ngaphezu kwalokho, ama-20 g ama-walnut kernels (ahlinzeka ngama-acids anamafutha engqondo nenhliziyo). Le miksi yesisekelo yanele cishe ama-servings ayi-15. Engeza i-apula eli-1 eliqoshiwe kanye nobisi, iyogathi, noma i-kefir.
Isidlo sasekuseni esihlukile ngokumelene nokukhathala: amaqanda aphehliwe notamatisi, amakhambi amasha esinkwa se-wholemeal
Lesi sidlo sasekuseni sihlinzeka nge-lycopene kanye nezinto ezibalulekile kanye ne-roughage kanye nephrotheni yekhwalithi ephezulu ye-energy metabolism.
Lokhu kudla kusiza nasekukhathaleni
Itiye lomngane
Ikhambi elingcono kakhulu lokulwa nokukhathala livela emithini yezemidlalo: itiye lomlingani. Ukuhlola kubonisa: Isiphuzo samandla asigcini nje ngokusivusa, kodwa futhi kwandisa ukusebenza kwethu ngamaphesenti angu-20. Futhi isebenza amahora afinyelela kwamane - isikhathi eside kakhulu kunekhofi.
ama-apula
Amabhilikosi aqukethe amanani aphezulu e-quercetin (Q10), esusa ama-radicals mahhala futhi isekele ukukhiqizwa kwamaseli omzimba. I-salicylic acid yayo inomphumela we-antibacterial futhi ingabulala amagciwane. Amabhilikosi omisiwe asebenza ngokuphindwe kane: amabhilikosi amathathu nje asinikeza amandla amahora amabili. Ngendlela: Imbewu (echotshoziwe) inikeza uvithamini B17 obalulekile, umvikeli womdlavuza ongcono kakhulu.
I-pasta nesinkwa kukwenza ukhathele, kuyilapho i-magnesium ikuvusa
Noma ubani ohlala ehlushwa ukukhathala futhi ezizwa ekhathele kufanele enze lokhu kuhlola okulandelayo: Mane ungalifaki ipasta, isinkwa namabhisikidi izinsuku ezimbalwa. Ngoba abantu abaningi bahlushwa ukungabekezelelani kwe-gluten ngaphandle kokwazi. Futhi i-gluten ibhekwa njengenye yezigebengu ezinkulu zamandla.
Esinye isizathu sokukhathala okungamahlalakhona ukuntuleka kwe-magnesium. Umsoco ubalulekile ekulondolozeni yonke imisebenzi yomzimba - kanye nesabelomali samandla esilinganiselwe. Futhi: Uma sinenkinga yokuntuleka kwe-magnesium, umzimba wethu awusakwazi ukusebenzisa ezinye izithako ezisebenzayo (i-vitamin C, isibonelo, ikhishwa ingasetshenzisiwe ngaphandle kwenani elanele le-magnesium). Ukuze uthole isabelomali esilinganiselwe samandla, sidinga ukudla ama-300 mg we-magnesium nsuku zonke. Amalungiselelo ancibilikayo emanzini avela ekhemisi ayasiza.
Ukuntuleka kwamanzi kukwenza ukhathale
Ukukhathala phakathi nosuku kuvame ukuba nesizinda esilula kakhulu: siphuza kancane kakhulu. Imiphumela yocwaningo lukaCharité Berlin yamangaza ngisho nabacwaningi: Amaphesenti angu-82 abantu ababezizwa bekhathele, bekhathele futhi bentula amandla bahlushwa ukuntuleka kwamanzi okungapheli. Ngemva nje kwengxenye yelitha lamanzi, amadepho omzimba aphinde agcwaliswa futhi ukusetshenziswa kwamandla kwaphindeka kabili.
Ukuhlola okulula kubonisa ukuthi umzimba wethu unikezwa ngokwanele yini ngalo mthombo wamandla: beka isandla esisodwa phansi phezu kwetafula futhi usebenzise isithupha nomunwe wangaphambili wesinye isandla ukudonsa isikhumba esingemuva kwesandla. Khulula futhi ubheke ukuthi isibaya sesikhumba siziphatha kanjani. Uma ihlala ibonakala imizuzwana engaphezu kweshumi, awuphuzi ngokwanele.
