Yikuphi ukudla okungakwenza ube mnene? Iqiniso liyatshelwa, kunezinto eziningi zokudla ezingahle zithuthukise ukufunda, ukuqonda nokukhumbula. Ukuhlakanipha, inkumbulo nokufunda kuncike ezintweni eziningi, kuhlanganise nokusebenza komzimba, ukulala nokudla.
Ngibhale ukudla okungama-7 okungasenza ubuchopho bakho busebenze namuhla, futhi bukhuthaze impilo yengqondo yesikhathi eside kusasa. Ngenkathi izakhiwo zokuvuselela ubuchopho ezihlotshaniswa nalezi zakhi zokudla zingaqinisa ukusebenza kobuchopho bakho, azibonwanga ukuthi zenze njalo ngezifundo ezilawulwayo. Noma kunjalo, konke lokhu kudla kufaka izingxenye ezinempilo enempilo ekudleni kwakho.
Qaphela izifo zakho zokudla bese uzilahla ohlwini lwakho lomuntu siqu lokudla okukhushulwa ebuchosheni --- kodwa funda ngabo, ngoba ngenze iphuzu ukuhlunga ukudla okunye okunye.
1 - ama-Blueberries
I-Flavonoids, impilo ekhuthaza ukugqotshwa kwezitshalo ezinika umbala wayo, ingasiza ekuthuthukiseni inkumbulo, ukufunda nokucabanga okuvamile, kuyilapho kunciphisa ukunciphisa okuhlobene nobudala ekuhlakanipheni nasemqondweni. Ama-blueberries agcwele ama-flavonoids.
Ithiphu Esheshayo : Ama-Blueberries ayakha ngokulula futhi ahlukahlukene. Zihlanganise kuzo okusanhlamvu, ezixutshwe ngama-saladi, izinkwa ezisheshayo, ama-pancake, namafaji we-yogurt, noma nje uthathe okuncane. Noma yiluphi uhlobo oluzokwenza: olusha, oluqhwa, olomisiwe, noma olomisiwe-omisiwe.
2 - ama-Olives
Ukudla iminqumo njalo kungabangela ukuwohloka kobuchopho ngaphansi kwesikhathi. Lokhu kungenxa ye-fat mono-unsaturated equkethe iminqumo. Lawa mafutha enempilo afakwa kuwo wonke amaseli futhi angakhuthaza ukuthutha oksijini okwedlulele ebuchosheni. Amafutha anelisiwe (kusuka ekudleni, emithonjeni yobisi, nokudla okuthosiwe), ngakolunye uhlangothi, anganqanda izitho zangasese.
Ithiphu eliphuthumayo : Sebenzisa imifino njengento yokudla, njengokudla kwesidlo samabhokisi esidlo sasemini, noma njengesipelisi sokudla kwangaphambili. Zifake ku-casseroles, ukuhamba kweMexico, ama-saladi, i-pizza e-pizza nokuningi!
3 - Amantongomane
Uma ungenalo okwephuza emanzini noma amantongomane emithi, ukudla amantongomane kungasiza ukulondoloza ubuchopho bakho ukusebenza. Kungani? Ngenxa yokuthi amantongomane angumthombo wamafutha omso-unsaturated ne-vitamin E, kokubili okungavimba ubuchopho kusuka ezifweni eziphazamisayo, njenge-Alzheimer's. Benza kanjani lokhu? Baxosha lezo zakhi zobuchopho eziyingozi ezibizwa ngokuthi ama-radicals mahhala.
Ithiphu Esheshayo : Okuncane kuyahamba kakhulu! Qinisekisa ukuthi unake izinkambu ezithile uma udla amantongomane. Ungakwazi ukufaka amantongomane njengomshini wokudla noma u-yogurt, njengendlela yokumisa okwesikhashana, noma phezulu kwesaladi noma imilenze ephekwe. Uma uthola ukwelashwa kwamantongomane, zama ukusebenzisa imbewu esikhundleni. Bangase banikeze izinzuzo ezifanayo zobuchopho.
4 - Inhlanzi
Esinye isidlo sokudla esivamile, inhlanzi ingase ibe nemingcele kwabanye abantu, kodwa kulabo abangadla inhlanzi, inhlanzi ingaba nezinzuzo ezithile zobuchopho obungavamile. Ngenye, ukudla izinhlanzi kubonakala sengathi kunomphumela ebukhulu bobuchopho (ubukhulu). Ukusetshenziswa njalo kwezinhlanzi kunganciphisa inqubo yokuguga ebuchosheni. Okokugcina, amafutha (ama-omega-3 fatty acids) atholakalayo ezinhlanjeni ezinamafutha angasiza ekuthuthukiseni izinkinga, ukuhlushwa, kanye nenkumbulo.
Ithiphu eliphuthumayo : Uma ungenayo i-allergen ukuze udobe, thola umkhuba wezinhlanzi uqale futhi usebenze ngendlela enhle yokusetshenziswa kwezinhlanzi, okulingana nama-2 servings ngeviki lezinhlanzi ezinamafutha (i-salmon, i-halibut, i-mackerel, i-trout). Ngisho nokudla 1 ukukhonza ngeviki kungcono kunanoma kunjalo! Nciphisa ukusetshenziswa kwe-tuna ene-mercury ene-ounces angu-6 ngesonto. Uma unelungelo lokugaya izinhlanzi, zama lokhu kunokudla: iminqumo, amafutha omnqumo, i-avocado namantongomane.
5 - Chocolate
Ubani ongawuthandi ushokoledi? Lokhu kungaba yizindaba ezinhle kakhulu ozozizwa usuku lonke: ushokoledi omnyama ungathuthukisa ukugeleza kwegazi kuya ebuchosheni, futhi uthuthukise ukucabanga nokuzizwa. Kungani? Labo i-cocoa flavanols (i-phytonutrients ngokwemvelo itholakala kubhontshisi we-cocoa) futhi i-caffeine yenza le nkohliso.
Ithiphu Esheshayo : Khetha ukukhetha ngamaswidi-uma uyadla, khetha amakhekhe afana ne-chocolate emnyama engeza impilo yakho yonke.
6 - Isivikelo
Uphendulela ukuthi i-guacamole ayikubi kakhulu kuwe! I-avovocado ngokwemvelo ngokwemvelo ifaka amafutha enempilo (i-omega-3 fatty acids), okungase ithuthukise ukugeleza kwegazi kuya ebuchosheni. Igazi elingaphezulu ebuchosheni lingase lisho ukuthi ikhono lobuchopho lithuthukisiwe.
Iphuphu eliphuthumayo : I-avocado Mash emasikweni esikhundleni se-imayonnaise, uyiqede ibe yi-cubes njengokudla komunwe, noma usebenzise i-avocado engamatshumi amahlanu nge-spoon bese ucindezela ijusi kalamula bese ufafaza usawoti. Ungasebenzisa futhi i-avocado ekubheni kwakho, njengama-brownies asekelwe ku-avocado.
Ama-7 - amaqanda
I-Choline yisidlo esibalulekile ekuthuthukiseni isikhungo senkumbulo, okuyinto inqubo eyenzeka phakathi neminyaka yokuqala yokuphila engu-6. Esinye isikhupha samaqanda sinama-milligram angu-200 we-choline, ehlangana noma ehlangabezana nezidingo zezingane kuze kube yiminyaka engu-8. Amadoda adinga u-550 mg we-choline ngosuku, kanti abesifazane badinga 425 mg choline ngosuku, ngokusho kwe-Institute of Medicine. Amaqanda angomunye wemithombo ecebile kakhulu ye-choline ekudleni, ngaphezu kwezinto eziningi ezakhiwa izakhi.
Ithiphu Esheshayo : Inkukhu yesibindi, i-sockeye salmon kanye ne-quinoa yizinye izinhlobo zemithombo ye-choline uma udinga ukugwema amaqanda.