Ukudla Okusabisayo Okungu 18 Okusiza Ekunciphiseni Ukucindezeleka

-Delile

• 1. I-Matcha powder
• 2. I-chard yaseSwitzerland
• 3. Ubhatata
• 4. UKimchi
• 5. Ama-artichokes
• 6. Inyama yomzimba
• 7. Amaqanda
• 8. Imbaza
• 9. I-Acerola cherry powder
• 10. Izinhlanzi ezinamafutha
• 11. Iparsley
• 12.Igalikhi
• Ungayisusa Kanjani I-Garlic
• 13. Tahini
• 14. Imbewu ye-sunflower
• 15. Broccoli
• 16. Amatshwele
• 17. Itiye le-Chamomile
• 18. AmaBlueberries
• Okubalulekile

Uma uzizwa ucindezelekile, kungokwemvelo ukufuna ukukhululeka.

Yize izikhathi ezithile zokuxineka kunzima ukukugwema, ukucindezeleka okungapheli kungayilimaza kakhulu impilo yakho engokomzimba nengokomzwelo. Eqinisweni, kungakhuphula ubungozi bakho bezimo ezifana nesifo senhliziyo nokudangala (,,,).

Kuyathakazelisa ukuthi okunye ukudla neziphuzo kungaba nezimpawu ezinciphisa ukucindezeleka.

Nakhu ukudla neziphuzo ezikhulula izingcindezi eziyi-18 ongangeza ekudleni kwakho.

1. I-Matcha powder

Le mpuphu yetiye enamandla iyathandwa phakathi kwabathandi bezempilo ngoba icebile ku-L-theanine, i-non-protein amino acid enezinto ezinamandla zokuqeda ukucindezeleka.

IMatcha ingumthombo ongcono wale amino acid kunezinye izinhlobo zetiye eliluhlaza, njengoba yenziwa ngamaqabunga etiye aluhlaza akhulele emthunzini. Le nqubo inyusa okuqukethwe kwayo kwamakhemikhali athile, kufaka phakathi i-L-theanine ().

Kokubili izifundo zabantu nezilwane zibonisa ukuthi i-matcha inganciphisa ukucindezeleka uma okuqukethwe kwayo kwe-L-theanine kuphakeme ngokwanele futhi i-caffeine yayo iphansi ().

Isibonelo, ocwaningweni lwezinsuku eziyi-15, abantu abangama-36 badle amakhukhi aqukethe ama-4.5 amagremu we-matcha powder usuku ngalunye. Bathola umsebenzi owehliswe kakhulu we-alpha-amylase we-salivary marker, uma kuqhathaniswa neqembu le-placebo ().

2. I-chard yaseSwitzerland

I-Swiss chard yimifino eluhlaza enamaqabunga egcwele izakhamzimba ezilwa nengcindezi.

Inkomishi eyi-1 kuphela (175 amagremu) we-Swiss chard ephekiwe iqukethe ama-36% wokudla okunconyiwe kwe-magnesium, okudlala indima ebalulekile ekuphenduleni komzimba wakho (,).

Amazinga aphansi ale minerali ahlotshaniswa nezimo ezinjengokukhathazeka nokwethuka. Futhi, ukucindezelwa okungapheli kungaqeda izitolo zomzimba we-magnesium, okwenza le minerali ibaluleke kakhulu uma ucindezelekile ().

3. Ubhatata

Ukudla yonke, imithombo ye-carb ecebile enezakhi ezinjengamazambane kungasiza amazinga aphansi e-hormone yokucindezeleka i-cortisol ().

Yize amazinga e-cortisol elawulwa ngokuqinile, ukucindezeleka okungapheli kungaholela ekusebenzeni kwe-cortisol, okungadala ukuvuvukala, ubuhlungu neminye imiphumela emibi ().

Ucwaningo lwamaviki ayisishiyagalombili kwabesifazane abanesisindo esiningi noma ukukhuluphala lathola ukuthi labo abadla ukudla okunothe okuphelele, ama-carbs aminyene anezakhi ezinamazinga aphansi kakhulu we-cortisol yamathe kunalabo abalandela ukudla okujwayelekile kwaseMelika okuphezulu kuma-carbs acwengekile ().

Ubhatata ungukudla okuphelele okwenza ukukhetha okuhle kakhulu kwe-carb. Zipakishwe izakhamzimba ezibalulekile ekuphenduleni kwengcindezi, njengevithamini C ne-potassium ().

4. UKimchi

I-Kimchi yisitsha semifino esivutshiwe esivame ukwenziwa ngeklabishi le-napa ne-daikon, uhlobo lwesithombo. Ukudla okubilisiwe okufana ne-kimchi kugcwele amabhaktheriya awusizo abizwa ngama-probiotic futhi anamavithamini amaningi, amaminerali kanye nama-antioxidants ().

Ucwaningo luveza ukuthi ukudla okubilisiwe kungasiza ekwehliseni ukucindezeleka nokukhathazeka. Isibonelo, ocwaningweni lwentsha engama-710 yabantu abadala, labo abadle ukudla okuvutshiwe bavame ukuhlangabezana nezimpawu ezimbalwa zokukhathazeka komphakathi ().

Ezinye izifundo eziningi zibonisa ukuthi izithasiselo ze-probiotic kanye nokudla okune-probiotic njenge-kimchi kunemiphumela ezuzisayo empilweni yengqondo. Lokhu kungenzeka kungenxa yokuhlangana kwabo namathumbu akho wegciwane, athinta ngqo imizwa yakho ().

5. Ama-artichokes

Ama-artichokes angumthombo we-fiber ogxile kakhulu futhi acebile ikakhulukazi kuma-prebiotic, uhlobo lwefayibha elondla amabhaktheriya anobungane esiswini sakho ().

Ucwaningo lwezilwane lukhombisa ukuthi ama-prebiotic afana ne-fructooligosaccharides (FOSs), agxile kuma-artichokes, angasiza ekunciphiseni amazinga okuxineka ().

Futhi, ukubuyekezwa okukodwa kukhombisile ukuthi abantu abadle ama-5 noma ngaphezulu amagremu ama-prebiotic ngosuku bahlangabezana nezimpawu zokukhathazeka nezokucindezeleka ezithuthukisiwe, kanye nokuthi ikhwalithi ephezulu, ukudla okunothe okune-prebiotic kunganciphisa ubungozi bokucindezeleka ().

Ama-artichokes nawo aphezulu ku-potassium, i-magnesium, namavithamini C no-K, konke okubalulekile ekuphenduleni okunempilo kokucindezeleka (,).

6. Inyama yomzimba

Inyama yezitho zomzimba, efaka inhliziyo, isibindi nezinso zezilwane ezinjengezinkomo nezinkukhu, ingumthombo omuhle kakhulu wamavithamini B, ikakhulukazi i-B12, B6, riboflavin, ne-folate, ebalulekile ekulawuleni ingcindezi.

Isibonelo, amavithamini e-B ayadingeka ekukhiqizeni ama-neurotransmitters afana ne-dopamine ne-serotonin, okusiza ukulawula imizwa (,).

Ukwengeza ngamavithamini B noma ukudla ukudla okufana nenyama yezitho kungasiza ekunciphiseni ukucindezeleka. Ukubuyekezwa kwezifundo eziyi-18 kubantu abadala kutholakale ukuthi ama-vitamin B anciphisa amazinga okuxineka futhi azuzise kakhulu imizwa ().

Ucezu olulodwa nje (u-85 amagremu) wesibindi senkomo uletha ngaphezulu kwe-50% ye-Daily Value (DV) ye-vitamin B6 ne-folate, ngaphezulu kwe-200% ye-DV ye-riboflavin, nangaphezulu kwe-2,000% ye-DV ye-vitamin B12 ().

7. Amaqanda

Amaqanda avame ukubizwa nge-multivitamin yemvelo ngenxa yephrofayili yawo ehlaba umxhwele yezakhi. Amaqanda aphelele agcwele amavithamini, amaminerali, ama-amino acid, nama-antioxidants adingekayo ekuphenduleni okunempilo.

Amaqanda aphelele acebile ngokukhethekile ku-choline, isakhi somzimba esitholakala ngobuningi ekudleni okumbalwa kuphela. UCholine ukhonjisiwe ukuthi udlala indima ebalulekile empilweni yobuchopho futhi angavikela ekucindezelekeni ().

Izifundo zezilwane ziqaphela ukuthi izengezo ze-choline zingasiza ekuphenduleni kwengcindezi nasekuthuthukiseni imizwa ().

8. Imbaza

I-Shellfish, efaka izimbaza, izimbaza, nama-oysters, aphezulu kuma-amino acid afana ne-taurine, efundelwe amandla ayo wokukhulisa imizwa ().

I-Taurine namanye ama-amino acid ayadingeka ukukhiqiza ama-neurotransmitters afana ne-dopamine, abalulekile ekulawuleni ukuphendula kwengcindezi. Eqinisweni, ucwaningo lukhombisa ukuthi i-taurine ingaba nemiphumela yokulwa nokucindezelwa ().

AmaShellfish nawo alayishwe uvithamini B12, zinc, ithusi, imanganese, ne-selenium, konke okungasiza ukukhulisa imizwa. Ucwaningo olwenziwe kubantu abadala base-2,089 baseJapan luhlanganise ukutholakala okuphansi kwe-zinc, ithusi, ne-manganese nokucindezeleka nezimpawu zokukhathazeka ().

9. I-Acerola cherry powder

Ama-cherries e-Acerola angenye yemithombo egxile kakhulu ku-vitamin C. Aziqhayisa ngo-50-100% ngaphezulu kuka-vitamin C kunezithelo ezisawolintshi njengamawolintshi nolamula ().

UVitamin C ubandakanyeka ekuphenduleni kwengcindezi. Ngaphezu kwalokho, amazinga aphezulu kavithamini C axhumene nemizwa ephakeme namazinga aphansi okucindezeleka nentukuthelo. Futhi, ukudla ukudla okunothile kule vithamini kungathuthukisa imizwa yonke (,,).

Yize kungathokoziswa okusha, ama-acerola cherries abola kalula. Njengalokhu, zivame ukuthengiswa njengempuphu, ongayengeza ekudleni naseziphuzweni.

10. Izinhlanzi ezinamafutha

Izinhlanzi ezinamafutha ezinjenge-mackerel, i-herring, i-salmon, ne-sardine zicebile ngendlela emangalisayo kumafutha e-omega-3 nakuvithamini D, izakhamzimba ezikhonjisiwe ukusiza ukunciphisa amazinga okuxineka nokwenza ngcono imizwa.

I-Omega-3s ayibalulekile nje kuphela empilweni yengqondo nasemoyeni kodwa futhi ingasiza nomzimba wakho ukubhekana nengcindezi. Eqinisweni, ukudla okuphansi kwe-omega-3 kuxhunyaniswa nokukhuphuka kokukhathazeka nokudangala kubantu baseNtshonalanga (,,).

UVitamin D ubuye adlale izindima ezibalulekile kwezempilo yengqondo nasekulawuleni ukucindezeleka. Amazinga aphansi ahlotshaniswa nengozi eyengeziwe yokukhathazeka nokudangala (,).

11. Iparsley

I-Parsley umuthi onomsoco ogcwele ama-antioxidants - amakhemikhali anciphisa ama-molecule angazinzile abizwa ngama-radicals amahhala futhi avikela ekucindezelekeni kwe-oxidative.

Ukucindezeleka okwenziwe nge-oxidative kuhlotshaniswa nokugula okuningi, kufaka phakathi ukuphazamiseka kwempilo yengqondo njengokucindezeleka nokukhathazeka. Ucwaningo lukhombisa ukuthi ukudla okunothe ngama-antioxidants kungasiza ekuvikeleni ukucindezeleka nokukhathazeka ().

Ama-antioxidants angasiza futhi ekunciphiseni ukuvuvukala, okuvame ukuba phezulu kulabo abanokuxineka okungapheli ().

IParsley icebe kakhulu ngama-carotenoids, ama-flavonoid, namafutha athambile, onke anezakhi ezinamandla zokulwa ne-antioxidant ().

12.Igalikhi

I-Garlic inezakhi eziningi zesulfure ezisiza ukwandisa amazinga e-glutathione. Le antioxidant iyingxenye yomugqa wokuqala womzimba wakho wokuzivikela ekucindezelekeni ().

Ngaphezu kwalokho, izifundo zezilwane ziphakamisa ukuthi igalikhi isiza ukulwa nengcindezi futhi inciphise izimpawu zokukhathazeka nokudangala. Noma kunjalo, ucwaningo olwengeziwe lomuntu luyadingeka (, 42).

Ungayisusa Kanjani I-Garlic

13. Tahini

ITahini ukusabalala okunothile okwenziwe ngembewu yesame, okuwumthombo omuhle kakhulu we-amino acid L-tryptophan.

I-L-tryptophan iyisandulela se-neurotransmitters elawula imizwa ye-dopamine ne-serotonin. Ukulandela ukudla okuphezulu kwi-tryptophan kungasiza ukukhulisa imizwa nokunciphisa izimpawu zokudangala nokukhathazeka ().

Esifundweni sezinsuku ezi-4 kubantu abadala abangama-25, ukudla okuphezulu kwe-tryptophan kwaholela esimeni esihle, kwanciphisa ukukhathazeka, futhi kwehlisa nezimpawu zokudangala, uma kuqhathaniswa nokudla okuphansi kule-amino acid ().

14. Imbewu ye-sunflower

Imbewu ye-sunflower ingumthombo ocebile kavithamini E. Le vithamini encibilikiswa ngamafutha isebenza njenge-antioxidant enamandla futhi ibalulekile empilweni yengqondo.

Ukudla okuphansi kwalesi sakhi kuhlotshaniswa nokushintsha kwemizwelo nokudangala ().

Imbewu ye-sunflower nayo iphezulu kwezinye izakhi zokunciphisa ukucindezeleka, kufaka phakathi i-magnesium, i-manganese, i-selenium, i-zinc, amavithamini we-B, ne-copper ().

15. Broccoli

Imifino yeCruciferous efana ne-broccoli idume ngezinzuzo zezempilo. Ukudla okunothile ngemifino ye-cruciferous kungehlisa ingozi yokuba nomdlavuza othile, isifo senhliziyo, nokuphazamiseka kwempilo yengqondo njengokucindezeleka (,,).

Imifino yeCruciferous efana ne-broccoli ingeminye yemithombo yokudla egxile kakhulu kwezinye izakhamzimba - kufaka phakathi i-magnesium, i-vitamin C, ne-folate - okufakazelwe ukuthi kuliwa nezimpawu zokudangala ().

I-Broccoli ibuye icebe nge-sulforaphane, inhlanganisela yesibabule enezinto zokuvikela ukusebenza komzimba futhi inganikela ngemiphumela yokuzola neyokulwa nengcindezi (,,).

Ngokwengeziwe, inkomishi eyi-1 (184 amagremu) yamaphakethe we-broccoli ophekiwe ngaphezulu kwe-20% ye-DV ye-vitamin B6, ukudla okuphezulu okuboshwe engcupheni ephansi yokukhathazeka nokudangala kwabesifazane (,).

16. Amatshwele

Amachickpeas agcwele amavithamini namaminerali alwa nengcindezi, kufaka phakathi i-magnesium, i-potassium, amavithamini B, i-zinc, i-selenium, i-manganese, ne-copper.

Le midumba emnandi nayo icebile ku-L-tryptophan, okudingeka umzimba wakho ukukhiqiza ama-neurotransmitters alawula imizwa ().

Ucwaningo luthole ukuthi izidlo ezinothe ngamaprotheni ezitshalo ezinjengechickpeas zingasiza ukukhulisa impilo yobuchopho nokwenza ngcono ukusebenza kwengqondo ().

Ocwaningweni olwenziwe kubantu abangaphezu kuka-9,000, labo abalandela ukudla kwaseMedithera okunothile ekudleni kwezitshalo njengemidumba babhekana nemizwa engcono nokucindezeleka okuncane kunalabo abalandela ukudla okujwayelekile kwaseNtshonalanga okunothe ngokudla okusetshenzisiwe ().

17. Itiye le-Chamomile

I-Chamomile umuthi owelaphayo obusetshenziswa kusukela ezikhathini zasendulo njengesinciphisi sokucindezelwa kwemvelo. Itiye nokukhishwa kwayo kukhonjisiwe ukukhuthaza ukulala okuzolile nokunciphisa izimpawu zokukhathazeka nokudangala (,).

Ucwaningo lwamaviki ayisishiyagalombili kubantu abangama-45 abanexhala lukhombisile ukuthi ukuthatha u-1.5 amagremu wokukhishwa kwe-chamomile kunciphise amazinga we-salivary cortisol nezimpawu zokukhathazeka ezithuthukisiwe ().

18. AmaBlueberries

Ama-Blueberries ahlotshaniswa nezinzuzo eziningi zezempilo, kufaka phakathi isimo esithuthukisiwe (,).

Lawa majikijolo aphezulu kuma-antioxidants e-flavonoid anemiphumela enamandla yokulwa nokuvuvukala kanye ne-neuroprotective. Zingasiza ukunciphisa ukuvuvukala okuhlobene nengcindezi futhi zivikele ekulimaleni kwamangqamuzana ahlobene nengcindezi ().

Ngaphezu kwalokho, ucwaningo lukhombisile ukuthi ukudla ukudla okune-flavonoid okufana nama-blueberries kungakuvikela ekucindezelekeni futhi kuthuthukise imizwa yakho (,).

Okubalulekile

Ukudla okuningi kuqukethe izakhamzimba ezingakusiza ukunciphisa ukucindezeleka.

IMatcha powder, inhlanzi enamafutha, i-kimchi, igalikhi, itiye le-chamomile, ne-broccoli kumane nje kungasiza.

Zama ukufaka okunye kwalokhu kudla neziphuzo ekudleni kwakho ukuze ukhuthaze ukukhululeka kwengcindezi ngokwemvelo.