Namhlanje, inani elikhulu labantu linengxaki uxhalaba, imeko yeemvakalelo, nangona ingaqwalaselwa njengesifo, inokuvelisa ukuphazamiseka okuphawulekayo kwiinkalo ezahlukeneyo zobomi, njengokulala, impilo jikelele, ukutya okanye ukusebenza kwemisebenzi yemihla ngemihla. Uphononongo olwahlukeneyo lubonise ukuba enye yezona ndawo zichatshazelwa kakhulu kukuxhalaba kukutya, ekubeni abantu abaninzi betyekele ekutshintsheni indlela abatya ngayo kule meko.
Ukuxhalaba kukuchaphazela njani ukutya kwethu?
Ukuxhalaba kunokubangela utshintsho olukhulu kwindlela yokutya. Abanye abantu banamava ukulahleka komdla, ngoxa abanye behlakulela umkhwa Yitya kakhulu, befuna isiqabu okomzuzwana ekutyeni. Nangona kunjalo, ezi ziphatha zinokuba neziphumo ezibi, ezifana nokuzuza ubunzima, ukunqongophala kwesondlo, kunye nokunyuka kwemvakalelo yokungakhululeki ngokubanzi.
Ukuthintela ezi ngxaki, kubalulekile ukuthwala a ukutya okunesondlo oko kunceda ukugcina impilo yomzimba kunye nengqondo. Ukubandakanya ukutya okufanelekileyo akunakunceda kuphela ukulwa nokuxhalaba, kodwa nokuthintela imiphumo emibi emzimbeni wakho.
Iingcebiso zokulwa nendlala yeemvakalelo
Ukuba uziva ulambile ngaphandle kwexesha lakho lesiqhelo okanye elimiselweyo lokutya, kuyacetyiswa ukuba ulandele ezi zicwangciso:
- Ukucoca amanzi: Sela amanzi okanye i-infusions nge-calorie-free sweetener ngaphambi kokutya ukutya.
- Khetha iindlela ezinempilo: Khetha ukutya okuphantsi kweekhalori njengeziqhamo, imifuno okanye iimveliso ezilula ukwanelisa umnqweno wokutya.
- Kuphephe ukutya okwenziwa kakhulu: Nangona zisenokuhenda, ukutya okuneswekile eninzi okanye amafutha atyebileyo kunokubangela unxunguphalo kwixesha elide.
Ukutya okucetyiswayo ukukhulula unxunguphalo
Nazi ezinye ukutya okungenazondlo kuphela, kodwa bakwanazo iimpawu eziya kukunceda lawula ixhala:
- Skim iyogathi eneziqhamo okanye iicereals: Oku kutya kunika isixa esikhulu sezondlo eziyimfuneko, ezifana necalcium kunye neeproteni ezinceda ukugcina ulungelelwano lweemvakalelo.
- Iipikili: Ilungile ukuba ukhetha iincasa ezinetyuwa. Zinee<em>calories eziphantsi kwaye zinokwanelisa imfuno yento ekrunchy.
- Iziselo ezilula: I-sodas ephantsi kweekhalori okanye ijusi ingaba yindlela efanelekileyo yokuzalisa isisu ngaphandle kokongeza iikhalori ezingadingekile.
- Imivalo yeeCereal: Babonelela ngefayibha kunye namandla kunye nekhalori ephantsi, ilungele ukutya phakathi kokutya.
- Imihluzi ekhanyayo: Ukusela umhluzi wekhalori ephantsi kunokudala ukuvakalelwa kunye nokufudumala, kukunceda ukunciphisa uxhalaba.
- Izimuncumuncu: Iijeli ezineekhalori eziphantsi, iipuddings okanye ii-ice creams zifanelekile kwabo bafuna into emnandi ngaphandle kokuphazamisa ukutya kwabo.
- Iipilisi ezilula: Ukutya ezimbalwa ngosuku kunokunceda ukunciphisa ukunqwenela kwakho into emnandi ngelixa ukhohlisa isisu sakho.
Izondlo eziphambili zokuphucula iMood
Ukongeza kokutya okukhankanyiweyo, kubalulekile ukubandakanya ezithile izondlo kukutya kwakho kwemihla ngemihla ukugcina impilo entle yengqondo kunye nokulawula ixhala:
- I-Tryptophan: Le amino acid ibalulekile ekuveliseni i-serotonin, eyaziwa ngokuba yihomoni yolonwabo. Ukutya okufana nebhanana, ipayinapile, amaqanda kunye neentlanzi ezinamafutha zityebile kwi-tryptophan.
- Omega-3 fatty acids: Ekhoyo kwiintlanzi ezifana ne-salmon kunye ne-sardines, esi sondlo sinceda ukuphucula ukusebenza kwengqondo kunye nokunciphisa iimpawu zokuxhalaba.
- Iivithamini zeqela B: IiVithamini B6 kunye ne-B12 zibalulekile ukugcina ulungelelwaniso lweemvakalelo. Zifumaneka kukutya okunje ngeenkozo, amaqanda kunye nobisi.
- Magnesium: Le minerali iyaziwa ngeempawu zayo zokuphumla. Ifumaneka kukutya okunje ngamandongomane, imbewu kunye nesipinatshi.
Indlela yokuphila enempilo kunye nemikhwa
Ukulwa nokuxhalaba akuxhomekeke kuphela kwinto oyidlayo, kodwa nakwindlela ohlala ngayo. Nazi ezinye iingcebiso ezinokuncedisa ukutya kwakho kunye nokukhuthaza impilo-ntle yakho yeemvakalelo:
- Ukuzivocavoca umzimba: Umsebenzi oqhelekileyo awugcini nje ukuphucula impilo yomzimba, kodwa uphinde uncedise ekukhululweni kwee-endorphins, iikhemikhali zokuphucula imizwa.
- Ukulala kakuhle: Ukulala ngokwaneleyo kubalulekile ukugcina iimvakalelo zakho kwaye unciphise ixhala.
- Ulawulo loxinzelelo: Ziqhelise iindlela zokuphumla ezinjengokucamngca okanye ukuphefumla ngokunzulu.
- Ukuhlalisana: Ukugcina ubudlelwane obuhle bentlalo kunokuba yinkxaso ebalaseleyo yeemvakalelo.
Ukunyamekela ukutya kwakho kunye nempilo yakho yeemvakalelo akuncedi nje ukunciphisa ixhala, kodwa kwandisa imvakalelo yakho impilo jikelele. Ngeengcebiso ezicetyisiweyo kunye nokutya, unokufumana ukuphucuka okubonakalayo kumgangatho wobomi bakho kunye nempilo yengqondo.