Ukukhathazeka Kwakho Kuthanda Ushukela. Yidla Lezi Zinto Ezi-3 Esikhundleni

-Delile

• Ingabe yisikhathi sokulahla ushukela?
• 1. Ushukela ungathinta imizwa yakho
• 2. Kunganciphisa amandla akho okubhekana nengcindezi
• 3. Ushukela ungakhuphula ingozi yokuba nengcindezi
• 4. Ukuhoxa emaswidi kungazwakala njengokwethuka
• 5. Ushukela uqeda amandla akho obuchopho
• Uma ufisa amaswidi, nakhu okudliwayo esikhundleni salokho
• Chef Uma’s Chai Tea Smoothie
• Izithako
• Ongakukhetha
• Izikhombisi-ndlela
• Amathiphu we-Chef Uma
• I-Chef Uma's Watermelon Pops
• Izithako
• Ongakukhetha
• Izikhombisi-ndlela
• Amathiphu we-Chef Uma
• Amazambane Ama-Sweet Chef Uma ’Ayosiwe Ovini nge-Red Miso Namathisela
• Izithako
• Izikhombisi-ndlela
• Amathiphu we-Chef Uma

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ingabe yisikhathi sokulahla ushukela?

Akuyona imfihlo ukuthi ushukela ungadala izingqinamba uma uzibandakanya ezintweni ezimnandi kakhulu. Noma kunjalo, iningi labantu baseMelika lidla ushukela omningi kakhulu.

Imiphumela emibi engaba nayo empilweni yakho yomzimba ifundwe kahle, yingakho sikhuluma kakhulu ngokunciphisa ukudla ushukela ukwehlisa ubungozi bale miphumela, njengesifo esingelapheki.

Ngenkathi ukulahla izinto ezimnandi kungaholela ekubeni uphile kahle emzimbeni, kungumphumela ushukela onawo empilweni yethu yengqondo okufanele ukubhekwe okwesibili.

1. Ushukela ungathinta imizwa yakho

Cishe uke wezwa ngegama elithi "ushukela ukugijimela" - futhi mhlawumbe uke waphendukela kudonathi noma kwisoda ukuthola umfutho owengeziwe phakathi nosuku olude.

Kodwa-ke ushukela kungenzeka ungabi yinto enhle kangako emva kwakho konke. Ucwaningo lwakamuva lukhombisa ukuthi ukuphatha ushukela akunamphumela omuhle kwimizwa.

Eqinisweni, ushukela ungaba nomphumela ohlukile ngokuhamba kwesikhathi.

Omunye uthole ukuthi ukudla ukudla okunoshukela omkhulu kunganyusa amathuba okuphazamiseka kwemizwelo yezehlakalo emadodeni, nokuphazamiseka kwemizwelo okuphindaphindayo kwabesilisa nabesifazane.

Okusanda kutholakala ukuthi ukusetshenziswa okuvamile kwamafutha agcwele kanye noshukela owengeziwe kuhlobene nemizwa ephakeme yokukhathazeka kubantu abadala abangaphezu kweminyaka engama-60.

Yize kudingeka izifundo eziningi ukuqinisa ubudlelwano phakathi kokusetshenziswa kwemizwa nokusetshenziswa koshukela, kubalulekile ukuthi ubheke ukuthi kungabuthinta kanjani impilo yakho engokwengqondo.

2. Kunganciphisa amandla akho okubhekana nengcindezi

Uma umbono wakho wokubhekana nengcindezi ufaka iphenti likaBen noJerry, awuwedwa. Abantu abaningi baphendukela kumaswidi anoshukela lapho bezizwa bekhathazekile.

Lokho kungenxa yokuthi ukudla okunoshukela kungenza amandla omzimba okuphendula ekucindezelekeni.

Ushukela ungakusiza uzizwe ungasenalutho ngokweqile ngokucindezela i-hypothalamic pituitary adrenal (HPA) axis ebuchosheni bakho, elawula impendulo yakho ekucindezelekeni.

eYunivesithi yaseCalifornia, uDavis uthole ukuthi ushukela uvimbele uketshezi lwe-cortisol olubangelwa ukucindezeleka kubahlanganyeli besifazane abanempilo, kunciphisa imizwa yokukhathazeka nokungezwani. ICortisol yaziwa njenge-hormone yokucindezeleka.

Kodwa-ke amaswidi wesikhashana okusiza angakunikeza ukuthembela kakhulu kushukela, futhi kuphakamise ingozi yokukhuluphala kanye nezifo ezihambisana nakho.

Ucwaningo belukhawulelwe kubahlanganyeli besifazane abayi-19 kuphela, kepha imiphumela ibihambisana nokunye okubuke ukuxhumana phakathi koshukela nokukhathazeka kumagundane.

Ngenkathi okutholakele kukhombisa ukuxhumana okucacile phakathi kokudla ushukela nokukhathazeka, abacwaningi bangathanda ukubona izifundo eziningi zenziwa kubantu.

3. Ushukela ungakhuphula ingozi yokuba nengcindezi

Kunzima ukugwema ukufinyelela ukudla kokunethezeka, ikakhulukazi ngemuva kosuku olunzima.

Kepha umjikelezo wokudla ushukela ukuphatha imizwa yakho ungenza imizwa yakho yokudabuka, ukukhathala noma ukuphelelwa yithemba ibe yimbi kakhulu.

Izifundo eziningi zithole ukuxhumana phakathi kokudla okunoshukela omkhulu nokudangala.

Ukwanda ngokweqile koshukela kudala ukungalingani kumakhemikhali athile obuchopho. Lokhu kungalingani kungaholela ekucindezelekeni futhi kunganyusa nengozi yesikhathi eside yokuthola ukuphazamiseka kwempilo yengqondo kwabanye abantu.

Eqinisweni, kutholakale ukuthi abesilisa abadla inani eliphakeme likashukela (ama-67 amagremu noma ngaphezulu usuku ngalunye) babenamathuba angamaphesenti angama-23 okuthola ukuxilongwa kokucindezeleka komtholampilo kungakapheli iminyaka emihlanu.

Noma lolu cwaningo lubandakanya amadoda kuphela, ukuxhumana phakathi koshukela nokudangala kuyatholakala ku.

4. Ukuhoxa emaswidi kungazwakala njengokwethuka

Ukuyeka ushukela osetshenzisiwe kungenzeka kungabi lula njengoba ucabanga.

Ukuhoxa ushukela empeleni kungadala imiphumela emibi, efana nale:

• ukukhathazeka
• ukucasuka
• ukudideka
• ukukhathala

Lokhu kuholele ekutheni kubhekwe ukuthi izimpawu zokuhoxa ushukela zingafana kanjani nezinto ezithile eziluthayo.

“Ezincwadini kukhombisa ukufana okukhulu nokugqagqana phakathi kwezidakamizwa zokuhlukumeza noshukela,” kuchaza uDkt. Uma Naidoo, obhekwa njengongoti bokudla kwemizwa eHarvard Medical School.

Lapho umuntu esebenzisa kabi into ethile isikhathi esithile, njenge-cocaine, umzimba wakhe ungena esimweni somzimba sokuhoxa lapho eyeka ukuyisebenzisa.

UNaidoo uthi abantu abadla ushukela omningi ekudleni kwabo nabo bangathola umuzwa womzimba wokuhoxa uma ngokungazelelwe beyeka ukudla ushukela.

Yingakho ukuhamba okubandayo kusuka kushukela kungahle kungabi yisixazululo esihle kakhulu kumuntu onenkinga futhi.

"Ukumisa ngokungazelelwe ukuphuza ushukela kungalingisa ukuhoxa futhi kuzwakale njengokuhlaselwa uvalo," kusho uNaidoo. Futhi uma unesifo sokukhathazeka, lokhu okuhlangenwe nakho kokuhoxa kungakhuliswa.

5. Ushukela uqeda amandla akho obuchopho

Isisu sakho kungenzeka sikutshele ukuthi ungene ngaphakathi uphuze indlela yakho yokuphuma kuleyo jumbo cherry Icee, kepha ubuchopho bakho bunomqondo ohlukile.

Ucwaningo olusafufusa luthole ukuthi ukudla okunoshukela oningi kungaphazamisa ukusebenza kwengqondo, noma ngabe akukho ukukhuluphala ngokweqile noma ukudla amandla ngokweqile.

Kutholakale ukuthi ukusebenzisa amazinga aphezulu eziphuzo ezinoshukela-kuphazamise imisebenzi engasebenzi kahle ye-neurocognitive njengokuthatha izinqumo nememori.

Kuyavunywa, ucwaningo lwenziwe kumagundane.

Kepha ucwaningo lwamuva nje luthole ukuthi amavolontiya anempilo aneminyaka engama-20 athole amaphuzu amabi kakhulu ekuhlolweni kwememori futhi abe nokulawulwa kokudla okumpofu ngemuva kwezinsuku nje eziyi-7 zokudla ukudla okunamafutha agcwele kanye noshukela ongeziwe.

Ngenkathi izifundo eziningi zidingeka ukusungula ukuxhumana okucacile phakathi koshukela nokuqonda, kubalulekile ukuthi wazi ukuthi ukudla kwakho kungathinta impilo yakho yobuchopho.

Uma ufisa amaswidi, nakhu okudliwayo esikhundleni salokho

Ukuthi ulahla noma ukhawulela ushukela osetshenzisiwe akusho ukuthi kufanele uzincishe ubumnandi bokudla okunambitheka kamnandi.

Ngaphezu kokuba ngudokotela owaziwa njengochwepheshe ekudleni nasemoyeni, uNaidoo ubuye abe ngumpheki nombhali wencwadi ezayo ethi “This Is Your Brain on Food.”

Nazi izindlela zokupheka ezimbalwa azithandayo eziphansi noma ezingenashukela.

Chef Uma’s Chai Tea Smoothie

Izithako

• 1 i-vanilla protein powder oyithandayo
• 1/4 ukwatapheya
• 1 isipuni ibhotela le-alimondi
• 1 inkomishi ubisi lwe-alimondi
• 1/8 tsp. isinamoni ngayinye yomhlabathi, i-nutmeg, i-clove, ne-spice ye-cardamom
• 1/4 tsp. organic i-vanilla essence
• iqhwa
• noju oluncane lwezinto eziphilayo ukwenza ubumnandi, uma kudingeka

Ongakukhetha

• okuphekiwe itiye esikhundleni sezinongo
• ukwatapheya ngokhilimu

Izikhombisi-ndlela

1. Faka zonke izithako ku-blender yakho.
2. Hlanganisa kuze kube bushelelezi.

Amathiphu we-Chef Uma

• Uma ungenazo izinongo, phisa inkomishi yetiye usebenzisa izikhwama zetiye noma itiye eliphelele lamaqabunga. Yisebenzise esikhundleni sobisi lwe-alimondi.
• Ukuze uthole i-smoothie encane, engeza ubisi oluningi lwe-alimondi.
• Ukuze ukhilimu, engeza ukwatapheya. Futhi kunamafutha aphilile wokuqalisa!

I-Chef Uma's Watermelon Pops

Izithako

• 4 izinkomishi ikhabe oqoshiwe
• 1 isipuni uju
• ujusi we-1 lime
• i-zest ye-1 lime

Ongakukhetha

• 1 inkomishi lonke ama-blueberries

Izikhombisi-ndlela

1. Puree ikhabe, uju, ijusi likalamula, kanye ne-lime zest ku-blender.
2. Thela emgqonyeni wesikwele se-ice cube noma isikhunta se-popsicle.
3. Ngaphambi kweqhwa eligcwele, engeza induku ye-ayisikhilimu kukhekhe ngalinye leqhwa noma isikhunta.
4. Uma ufisa, engeza ama-blueberries aphelele kuma-ice cube trays noma isikhunta se-popsicle.

Amathiphu we-Chef Uma

• Ungakhipha uju, njengoba ikhabe elivuthiwe lingaba mnandi kakhulu.
• Ama-Blueberries angafaka umbala omnandi wombala futhi engeza ukukhushulwa kwe-antioxidant.

Amazambane Ama-Sweet Chef Uma ’Ayosiwe Ovini nge-Red Miso Namathisela

Izithako

• 1/4 indebe yamafutha omnqumo
• I-1/4 kuya ku-1/2 indebe ebomvu i-miso unamathisele
• usawoti kanye nopelepele ukunambitha
• 4 ubhatata ophakathi

Izikhombisi-ndlela

1. Hlangisa i-oven iye ku-425ºF (218ºC).
2. Dala i-marinade ngokuxuba i-olive oil, i-red miso paste, nosawoti nopelepele.
3. Ikhasi bese usika ubhatata ngezicucu noma ama-disc alinganayo.
4. Phonsa amazambane ku-marinade.
5. Beka ubhatata epanini leshidi kusendlalelo esisodwa.
6. Yosa cishe imizuzu engama-20 kuye kwengama-25, noma kuze kube yilapho amazambane esethenda.

Amathiphu we-Chef Uma

• Ungafaka i-miso paste emhlophe esikhundleni se-umami flavour engaphansi.
• Kungaba lula ukugqoka wonke amazambane nge-marinade uma ufaka zombili esikhwameni se-Ziploc, bese uphonsa nxazonke.
• Ubhatata ungumthombo onempilo we-fiber kanye nama-phytonutrients.

USara Lindberg, BS, MEd, ungumbhali wezempilo nokuzimela ozimele. Uneziqu zeBachelor of Science kwisayensi yokuzivocavoca kanye neziqu ze-master ekululekeni. Uchithe impilo yakhe efundisa abantu ngokubaluleka kwempilo, inhlalakahle, ukucabanga, kanye nempilo yengqondo.Usebenza kakhulu ekuxhumaneni nomzimba womqondo, ngokugxila ekutheni impilo yethu engokwengqondo nengokomzwelo ikuthinta kanjani ukuqina nempilo yethu.