Ubuchopho buyisisindo futhi kubalulekile ukulondoloza luqinile. Ama-pushups nama-dumbbell angeke akwenze, kodwa ukudla okulungile kuyoba! Nginokudla okuyisikhombisa okungasiza ekuthuthukiseni umsebenzi wokukhumbula, ukuvimbela izifo zobuchopho, nokuningi.
Ama-avovocos
Njengokuthi sidinga esinye isizathu sokujabulela lokhu okuthakazelisayo okuluhlaza okweluhlaza! Ama-avovoc agcwele izakhi ezingaba ngu-20 ezibalulekile. I-Vitamin E, enye yalezo zondlo, ikhonjisiwe ukuphuza ukuqhubeka kwesifo se-Alzheimer.
I-avovocos iqukethe ne-potassium, eye yabonisa ikhono lokugcina umsebenzi wobuchopho ngokuvimbela ukushaya.
Akukaze kube sekuseni kakhulu ukuqala ukuvimbela lezo zifo ezisemuva. Vele ugcine izingxenye, ngoba i-avocado i-calorie enamandla kakhulu, futhi akuthathi okuningi ukuvuna izinzuzo . Yisakaze esikhwameni sakho, yengeze eqenjini lakho leqanda, noma lisetshenziselwe ukwenza i-guac igcobe ukuze ujabulele nge-veggies.
I-Wild Salmon
Cishe uyazi ukuthi i-salmon yasendle ihlale idunyiswa njengomthombo omuhle we-omega-3s. Nakhu okungenzeka ukuthi awukwazi: Ubuchopho bakho budinga ukuthi ama-acids asebenze kahle. Zivikela amangqamuzana ebuchopho ekulimazeni, ukunciphisa ukuvuvukala, nokusiza ukukhiqiza izinzwa ze-neurotransmitters, yindlela ubuchopho bethu obuxhumana ngayo nayo yonke umzimba wethu. Ucwaningo lubonisa ukuthi ukudla izinhlanzi ezifana ne-salmon yasendle kunganciphisa kakhulu ingozi yesifo se-Alzheimer. Nansi iresiphi elula-njengoba-kungaba-for salmon ebhaka epaketheni yesithombe.
Ukuhlanza kungumoya ovunguzayo!
Ama-Beet
Ama-Beet angamaswidi omvelo! Okumnandi futhi okumnandi, bagcwele amandla okuthuthukisa ubuchopho. Ama-beet aqukethe ukugxila okuphezulu kwe-nitrate. Ososayensi e-Wake Forest University banqume ukuthi lezi nitrate zingandisa ukwanda kwegazi kanye ne-oxygen ebuchosheni.
Oats
Ngingu-oats ngendlela ye-BIG.
( Oatsight oats kuyinto okuyisidla sasekuseni!) Lezi zinhlamvu ezigcwala i-fibre zinikeza i-glucose, i-fu yamafutha kagciwane. Futhi, njengoba umzimba wakho ugunda ama-oats kancane kancane, uhlale ukhalile amahora.
Ama-blueberries
Ama-blueberry ama-superfood okuphelele. Banezinzuzo zokudla okunomsoco, ngakho-ke akumangazi ukuthi lezi zindlela ezincane zizuzisa impilo yobuchopho! Zigcwele ama-antioxidants-ngaphezulu kunanoma yikuphi ukudla okukhona lapho.
Lezi zinhlobo zokulwa ne-antioxidants ziye zaboniswa ukukhubazeka okuphawulekayo ememori nasekuxhumaniseni imoto. Ucwaningo lukaDkt. James Joseph we-USDA lithole ukuthi la majikijolo athuthukisa ukusebenza kobuchopho futhi aguqula ukukhubazeka kobuchopho obuhlobene nokuguga. Ama-blueberries kulula ukufaka ekudleni kwakho ( ikakhulukazi uma ulambile ngaso sonke isikhathi !): Yidla yedwa, phezulu ku-yogurt noma i-oatmeal, noma ubhake emanzini amnandi!
Utamatisi
Ngokufanayo nama-blueberries, utamatisi aqukethe ama-antioxidant-okuwukuthi, i- lycopene . Ama-antioxidants avikela ukulimala okukhululekile kwamahhala kumaseli, okusiza ukuvimbela i-Alzheimer's kanye ne-dementia. Umzimba uthatha i-lycopene xaxa uma udla utamatisi ophekiwe ngokuphambene nezinto eziluhlaza. Ngiyathokoza ukwazi!
Isitshalo seqanda
Amandla ama-Purple! Ukudla okune-violet-hued like isitshalo seqanda kuqukethe ama-phytochemicals angase avimbele ukulahlekelwa kwememori.
Kwezinye izifundo, i-anthocyanins (eyinikeza isitshalo seqanda umbala wayo) iye yaboniswa ukuze ithuthukise ikhono lokufunda, imemori, kanye namakhono okuxhumana. Qala ukufaka isitshalo seqanda ngaphezulu empilweni yakho namuhla!
Faka isitshalo seqanda nge-part-skim mozzarella kanye ne-breadcrumbs egcwele kakolweni isitshalo seqanda esihle seParm. Noma usike isitshalo seqanda sibe yimikhonto, ugqoke amaqanda abamhlophe kanye ne-panko yonke, bese ubhaka amafriji enempilo! Ungakwazi ngisho ukupheka ucezu lwesitshalo seqanda esikhwameni bese ulisebenzisa njengendlela ephansi ye-carb pizza.
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!