Ukudla okulwa nokudangala futhi kuthuthukise imizwa
-Delile
Ukulwa nezimpawu zokudangala nokukhuthaza izinga lempilo, kubalulekile ukuthi umuntu abe nokudla okunothe ngokudla okukhuthaza ukukhiqizwa kwe-serotonin ne-dopamine, okuyizinto ezibhekele ukuzwa kobumnandi nenhlalakahle emzimbeni. Ngakho-ke, okunye kokudla okungafakwa empilweni yansuku zonke amaqanda, inhlanzi, ubhanana, imbewu yefilakisi noshokoledi omnyama, ngokwesibonelo.
Ukudangala kuyisifo sohlelo lwezinzwa olubonakala kakhulu ngokulahleka kwamandla nokukhathala okungapheli, ukwelashwa ngokuqashwa ngudokotela wezifo zengqondo nodokotela wezengqondo, noma kunjalo ukudla nakho kunomthelela ekwenzeni umuntu azizwe engcono futhi ejabule ngokwengeziwe. Nakhu ukuthi ungazibona kanjani izimpawu zokucindezeleka.
Imenyu yokulwa nokudangala
Ithebula elilandelayo likhombisa isibonelo semenyu yezinsuku ezintathu yokulwa nokudangala:
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | I-Banana Smoothie, ubisi, i-1 col yesobho le-oat + i-1 col yesobho le-peanut butter | Ikhofi elingenashukela + isemishi eliphelele lesinkwa neqanda noshizi | I-yogurt eyi-1 enama-oats + ucezu olulodwa lweshizi |
| Ukuhlanganiswa | Amantongomane ayi-10 + 1 i-apula | Ubhanana o-1 ocubuziwe nebhotela lamantongomane | 1 ingilazi yejusi likaphayinaphu enominti |
| Isidlo sasemini sasemini | I-4 col yesobho lesirayisi elinsundu + i-3 col yesobho likabhontshisi + imifino ekhishwe ngamafutha omnqumo + i-1 chop yengulube eyosiwe | I-pasta yohlobo lwe-wholemeal ne-tuna ne-tomato sauce + isaladi eluhlaza ngamafutha omnqumo neviniga | I-salmon eboshwe nge-sesame + i-puree yamathanga + i-3 col yesobho lelayisi elinsundu + isaladi eluhlaza |
| Isidlo sasemini | 1 ingilazi ye-yogurt ethafeni enama-strawberry, i-1 col yetiye le-1/2 ikholamu lesobho lezinyosi | Ijusi le-Acerola + i-toast ephelele engu-3 noshizi | Ibhanana eli-1 + izikwele ezi-3 zikashokholethi ongu-70% |
Ukwelashwa kufanele kube kanjani
Ukwelashwa kwengcindezi kufanele kwenziwe ngokuyalelwa ngudokotela wezengqondo noma udokotela wezifo zengqondo, futhi kungadingeka, kwezinye izimo, ukusebenzisa imithi. Ngaphezu kwalokho, kubalulekile ukuthi umuntu akhulume futhi ahambe nabangane nomndeni, agweme ukufihla izinkinga, abe nokudla okunothile ku-tryptophan, enze umsebenzi wokuzivocavoca umzimba njalo kanye nezikhathi zokwelashwa kaningi.
Ngaphezu kwalokho, kubalulekile ukukhumbula ukuthi ukucindezelwa yisifo esibi nokuthi ukwesekwa komndeni kubalulekile ukunqoba le nkinga. Ukwelashwa okufanele ngaphandle kokuyeka ukunakekelwa kubalulekile ekwelapheni ukucindezeleka. Bona amathiphu amaningi wokuthi ungaphuma kanjani ekucindezelekeni.
Funda kabanzi mayelana nokudangala nokuthi wenzeni kuvidiyo elandelayo:
Ukushicilelwa Okujabulisayo
Ukulimala kwemizwa yesifo sikashukela - ukuzinakekela