Ukudla Oku-5 Okudliwayo Ngocansi Olungcono - futhi 3 Kufanele Ugweme Ngempela

-Delile

• Kodwa ingabe lokhu kudla kufanele?
• Ngakho-ke yini okufanele siyidle?
• 1. Imbewu yefilakisi yaphansi
• Qalisa
  
• 2. Ama-oysters
• Qalisa
  
• 3. Imbewu yamathanga
• Qalisa
  
• 4. Imbewu yepomegranate
• Qalisa
  
• 5. Ukwatapheya
• Qalisa
  
• Ingabe kufanele ugweme amabhodi we-charcuterie ngezinsuku?

Kubasebenzisi abayizigidi eziyi-17 emazweni ayisithupha, lokhu ukudla abantu abakudlayo ngaphambi nangemva kocansi. Kepha kukhona izinketho ezingcono?

I-Lifesum, uhlelo lokusebenza oludumile lokulandela ngomkhondo ezempilo elizinze eSweden, lihlaziye idatha yalo yomsebenzisi ukuthola ukuthi yikuphi ukudla okuthandwa kakhulu ukudliwa ngaphambi nangemva kocansi (kungakapheli amahora amabili noma ngaphansi). Imininingwane ivela eJalimane, eFrance, eSweden, e-Italy, e-United States nase-United Kingdom.

Phakathi kokudla okungu-2,563 okulandelelwe, ushokoledi ubedume kakhulu. Ukudla kwesibili okuvame kakhulu bekuyi-oda:

• utamatisi
• isinkwa
• ama-apula
• amazambane
• ikhofi
• ubhanana
• iwayini
• ushizi
• ama-strawberry

Ngemuva kocansi, abantu bajabulela ukudla okufanayo. Kepha akumangazi ukuthi i-H2O ithathe indawo yewayini.

Gwema ushizi nesinkwa Ngasohlangothini oluseduze kakhulu lwezinto, ushizi nesinkwa akugayeki noma kumunce kahle emzimbeni. Ziphezulu ku-FODMAP (ama-oligosaccharides abilayo, ama-disaccharides, ama-monosaccharides, nama-polyols). Lokhu kusho ukuthi baye emazingeni aphezulu kagesi noma amajaqamba - mhlawumbe naphakathi kosuku lwakho!

UFrida Harju, isazi sokudla e-Lifesum, uthi akazange amangale ngalokhu okutholakele. Kokubili ushokoledi notamatisi kungukudla okulula futhi kucebile ngamahomoni azizwa kahle namavithamini.

Kodwa ingabe lokhu kudla kufanele?

"Ushokoledi ugcwele i-anandamide ne-phenylethylamine, izithako ezimbili ezenza umzimba ukhiphe ama-hormone ajabulisayo aziwa ngokuthi ama-endorphin," kuchaza uHarju. Uyaxwayisa, nokho, ukuthi ngenxa yoshokoledi oqukethe i-methylxanthines, izinzuzo zawo ezinamandla aziphili isikhathi esifushane.

Ngokuqondene notamatisi, ucabanga, abantu kungenzeka ukuthi bangene ngemvume ngaphambi nangemva kocansi ngoba kulula kakhulu ukudla njalo ekudleni.

Kuyathakazelisa ukuthi ukudla okulandelwa kakhulu koku-4 okudliwe ngaphambi nangemva kocansi kwaziwa njenge-aphrodisiacs (ushokoledi, amazambane, ikhofi nobhanana). Kodwa uHarju uphinde aveze iqiniso lokuthi njengoba lokhu kudla kwadliwa ngemuva kocansi, abantu kungenzeka ukuthi abakudlanga ngenhloso yokukhuthaza isifiso sobulili.

"Sivame ukungazi ngomthelela wokudla emzimbeni nasengqondweni," kusho uHarju. Weluleka ukuthi unake ukuthi ukudla okuthile kungasithinta kanjani isifiso sakho.

Ngakho-ke yini okufanele siyidle?

Ngenkathi ukuhlangana kwesayensi ngemuva kwama-aphrodisiacs akhuthaza i-libido kubuthakathaka, esikwaziyo ukuthi ukudla okunempilo kuhlotshaniswa nengozi ephansi yokungasebenzi kahle kwe-erectile nokungasebenzi kowesifazane ngokocansi.

U-Elaina Lo, umpheki nomqeqeshi wezempilo okunomsoco e-Your Food as Medicine, uthi kukhona ukudla okuningi okungakhulisa impilo yakho yezocansi. Bangakwenza lokho ngokugcina inhliziyo yakho iphilile futhi bempompa igazi ezindaweni ezilungile.

ULo uncoma ukuhlanganisa lokhu kudla okuyisihlanu enkambisweni yakho yansuku zonke ukuze uzizwe uzolile futhi ulungele igumbi lokulala.

1. Imbewu yefilakisi yaphansi

Le superfood yaziwa ngezindawo zayo ezicebile ze-antioxidant nangokwanda kokugeleza kwegazi ezithweni zocansi. Imbewu yefilakisi ikugcina uphilile, njengoba iqukethe ama-lignans. Lawa amakhemikhali afana ne-estrogen anezinto zokulwa namagciwane, ama-antibacterial, kanye ne-anticancer.

Imbewu yefilakisi nayo ingumthombo omuhle we:

• Omega-3 okunamafutha acid. I-Omega-3s ingathuthukisa impilo yenhliziyo, i-plus ye-libido.
• L-arginine. Lokhu kungakhuphula ukugeleza kwegazi futhi kugcine isidoda siphilile.

Qalisa

• Fafaza amathisipuni ama-2 esitsheni sakho sasekuseni se-oatmeal.
• Faka isipuni ku-smoothie yakho eluhlaza.
• Hlanganisa nama-meatballs e-turkey noma inyama yenyama.
• Fafaza kumasaladi akho.

2. Ama-oysters

Lokhu kudla kwasolwandle okuthambile kucebile nge-zinc, okuyiminerali ebalulekile yokuvuthwa kwezocansi. I-Zinc isiza umzimba wakho ukukhiqiza i-testosterone, i-hormone exhumene nesifiso sobulili. Kuyasiza futhi ukuhlanganisa ama-hormone, adingekayo ukuze ube namandla.

Vele, awukwazi ukulindela imiphumela esheshayo ngokudla nje ama-oysters ayisithupha aluhlaza. Kepha ama-oysters aqukethe izakhi ezibalulekile ekusebenzeni kocansi.

Qalisa

• Ama-oyster we-Baste nge-red mignonette yewayini. Kuhle ukuwadla eluhlaza.
• Yidle isitayela sikaMary esinegazi bese uthola umthamo wakho katamatisi ocebile ngamavithamini.

3. Imbewu yamathanga

Imbewu yamathanga, njengama-oysters, ahlanganiswe ne-zinc. Futhi zingumthombo omuhle we-magnesium. Ziqukethe izakhi zokulwa ne-antioxidative, antihypertensive, kanye ne-cardioprotective, konke okubalulekile empilweni yezocansi efanelekile.

Ama-omega-3 fatty acids embewini yamathanga angasiza ngempilo yabesifazane kanye neprostate. Ama-Omega-3s aziwa ukunciphisa ukuvuvukala emzimbeni.

Imbewu yamathanga icebile ku:

• insimbi, edingekayo ukuze uzizwe unamandla
• i-zinc, ehlotshaniswa nokwandisa amasosha omzimba
• i-magnesium, ebalulekile ekuphumuleni

Qalisa

• Fafaza isipuni sembewu yethanga ku-parfait yakho ye-strawberry yogurt.
• Phezulu ama-noodle akho e-zucchini nge-pesto yembewu yethanga enempilo.
• Yenza i-pipian eluhlaza, isoso elidumile lembewu yethanga laseMexico.

4. Imbewu yepomegranate

Imbewu yepomegranate igcwele ama-polyphenols. Ama-polyphenols yizinhlanganisela ezihambisana nokwehla kwengozi yomfutho wegazi ophakeme, isifo senhliziyo, nokushaya uhlangothi. Bacatshangelwa nokuthi bakhulule imithambo yegazi futhi bandise ukulethwa kwegazi ebuchosheni nasenhliziyweni.

Uma ama-polyphenols angasiza ukukhulisa igazi kulezi zingxenye, kungani ungazisebenzisi ezinye izingxenye ezingaphansi kokhalo?

Imbewu yepomegranate iphezulu ku:

• polyphenols, engavikela amasosha akho omzimba futhi ikhuphule imizwa yakho
• micronutrients, enikezela ngezakhi zokwakha ama-hormone ezocansi
• ama-flavones, abalulekile empilweni ye-erectile
• uvithamini C, owehlisa ingcindezi futhi akunikeze amandla

Qalisa

• Ziphakele ijusi lepomegranati phezu kweqhwa ngesiphuzo esiqabulayo santambama. Ijusi lepomegranate eliphakamisa lingathuthukisa ukungasebenzi kahle kwe-erectile.
• Yenza i-walnut sipinashi sakho sesaladi pop ngokujikijela idlanzana lalawa magugu amnandi futhi amuncu.
• Faka lawa ma-antioxidants amancane kepha anamandla kubaba ghanoush owenzelwe ekhaya.

5. Ukwatapheya

Ake siqale ngeqiniso elijabulisayo: Igama elithi "ukwatapheya" lisuselwa egameni lesi-Aztec elisho "isende."

Amaqiniso ajabulisayo eceleni, ukwatapheya kuhle impela kumasende, noma okungenani okuphuma kuwo. Ama-avocado ahlukahlukene futhi anomsoco agcwele uvithamini E. I-Vitamin E iyi-antioxidant ebalulekile ekhulisa imithambo yegazi, enganciphisa ingozi yesifo senhliziyo. Kungase futhi kulimaze isidoda se-DNA.

Ama-avocado nawo acebile ku:

• uvithamini B-6, osiza ukugcina uhlelo lwakho lwezinzwa lulinganisele
• potassium, enika amandla i-libido namandla akho
• monounsaturated oleic acid, esekela ukujikeleza kwegazi futhi yenza inhliziyo yakho iphile

Qalisa

• I-Vitamin E izwela kakhulu ekushiseni nase-oxygen, ngakho-ke kungcono ukudla amakotapeya akho engaphekiwe.
• Lather it toast yakho ehluma.
• Yiphonsa kumasaladi wakho we-kale.
• Yenza idiphu ngalo.

Kungcono ukugwema ukwatapheya othosa ukujula, njengakuma-avocado athosiwe ama-avocado roll rolls. Lokhu kungenxa yokuthi ukushisa kunciphisa inani labo lokudla okunempilo.

Ingabe kufanele ugweme amabhodi we-charcuterie ngezinsuku?

Ukuhlala efwini lesishiyagalolunye, gcina ukukhanya kwakho kwangemva kocansi, futhi uvikele ukuwa, uLo uncoma ukugwema ukudla okusetshenzisiwe. "Kungcono ukunciphisa ukudla okunosawoti noshukela omningi, futhi ubheke nokudla okunamafutha ukuze ugcine ukuhamba kwegazi nokujikeleza kwegazi kuqhubeke ngamandla," utshela iHealthline.

Ingilazi yewayini lothando, elisetha imizwa ngumdanso obucayi. Ngakolunye uhlangothi, ingathola ukupompa kwenhliziyo yakho ngama-antioxidants. Kodwa okuningi kungakwenza ukozele. Ucwaningo luthole nokuthi abantu bebesethubeni elikhulu lokubika ukungasebenzi kahle kwezocansi nokuzisola ngemuva kocansi ngemuva kokusebenzisa utshwala.

Ngenkathi abantu abaningi, ngokwemiphumela yeLifesum, bekhethe isinkwa noshizi, kunzima ukusho ukuthi lokhu kudla kuyinyusa kanjani i-libido yezocansi, ngoba yaziwa kakhulu ngokubanga amajaqamba negesi.

Vele, imiphumela incike kakhulu kubantu ngabanye: I-athikili Yesikhathi sika-2015 ibike ukuthi abathandi beshizi abagejiwe banobulili obuningi, ngenkathi ucwaningo lwango-2018 luthole ukuhlangana phakathi kokudla okuphansi kwedayari nokunciphisa ukungasebenzi kahle kwe-erectile.

Sekukonke, kukhombisile ukuthi labo abathanda ukudla okwenziwe ngamantongomane, inhlanzi ene-omega-3 fatty acids ephezulu, izithelo, kanye nemifino enamaqabunga maningi amathuba okuthi bazizwe bekhuthele ngokwengeziwe, bafuna ukuvuselelwa ngokwedlulele, nokuzwa ubumnandi bezocansi. Ukujabulela isifiso esinempilo sokuya ocansini kubandakanya izinto eziningi - ikakhulukazi ukukhumbula ukuthi uzondla kanjani ngaphakathi nangaphandle kwekhishi.

"Ngokuqala usuku lwakho ngokudla okuphelele okuphezulu emazingeni amaminerali ayisihluthulelo somsoco, ama-antioxidants anamandla, kanye namavithamini abhekele ukuthuthukisa ama-hormone omzimba wakho, kungenzeka uzizwe unamandla amakhulu okuqala noma ukwamukela isicelo sakho sothando socansi," Kusho uLo.

UJanet Brito ngudokotela wezocansi oqinisekisiwe we-AASECT futhi onelayisense kwi-psychology yomtholampilo nakwezenhlalakahle. Uqedile ubudlelwano bakhe basemva kokufundela ubudokotela e-University of Minnesota Medical School, okungenye yezinhlelo ezimbalwa kuphela zaseyunivesithi emhlabeni ezinikele ekuqeqeshweni kwezocansi. Njengamanje, uzinze eHawaii futhi ungumsunguli weSikhungo Sezempilo Yezocansi Nezokuzala. UBrito uboniswe ezitolo eziningi, kufaka phakathi iThe Huffington Post, iTrive, neHealthline. Finyelela kuye ngaye iwebhusayithi noma kuqhubeke Twitter.