Imikhiqizo Iwusizo ubuchopho kanye inkumbulo

Yini ukudla inkumbulo futhi ingqondo umsebenzi? It kuvela ukuthi uhlu izithelo enempilo, imifino kanye amafutha emangalisayo ebanzi, ngisho gourmet olindele kunazo, bafunda nokwazisa izici ukunambitheka izinga ukudla, hhayi imiphumela wabo ozuzisayo emzimbeni, qiniseka ukuthola uhlu olude awukudla abawuthandayo. Kungani izazi zokudla zitusa lezi imikhiqizo ubuchopho kanye inkumbulo?

Ukucindezeleka ukusabela komzimba

Ukucindezeleka inobuso eziningi, kodwa zonke zako kukhona imizwa engakhi mayelana nomzimba womuntu kanye nengqondo. ukucindezeleka Physical fumana ngisho nalapho umuntu ngokuzumayo kuzuba uvela ngemuva ekhoneni uze uhambe emgwaqweni edolobheni noma epaki wesihlahla. Isibonelo okuphawuleka kakhulu ukucindezeleka kwengqondo - umsebenzi eside iphrojekthi efanayo ehhovisi, eziningi nezidingo zamakhasimende futhi umphumela sisondela ngokungenakuvinjelwa ezinwabuzelayo umlamulajuqu wemibiko. Akukhona ezibalulekile onjani ukucindezeleka nakho umuntu, kubalulekile ukuthi umzimba wakhe ngaleso sikhathi ukhiqiza ngokuzenzakalela cytokines ukuvuvukala.

La makhemikhali agqugquzele isimiso sokuzivikela ezifweni nokuvuselela impendulo yayo isimo kanzima umzimba. Impendulo ejwayelekile mzimba kuyinto ukuvuvukala, kusukela umzimba uyabubona ubunzima ngokweqile njengoba ukutheleleka. Nakuba ukushisa uqobo ngokwemvelo futhi Asigcini ukulwa nezifo kodwa futhi ukulungisa izicubu indawo ukuncishiselwa noma ukhiye welayisensi yokufaka okuningi, ezingamahlalakhona impendulo ukuvuvukala ubhekwa mkhuba yingozi, okuyinto kungavimbela kuphela imikhiqizo esikhethekile ekusebenzeni kobuchopho futhi inkumbulo. Ngo-Russian akukho yigama lezokwelapha esisemthethweni echaza isimo sokugembula, kodwa amazwe aseNtshonalanga, ososayensi iminyaka eminingi ukutadisha okuthiwa ukuvuvukala ezingamahlalakhona. Kuthathwa imbangela eyinhloko izifo sokuhlasela kwamasosha omzimba.

Ukuqeda ukuvuvukala ezingamahlalakhona ukusiza imikhiqizo, inkumbulo futhi ingqondo umsebenzi. Bona nokwandisa ukusebenza izivikeli mzimba bese ugcine ngaphansi kolawulo iyiphi izinqubo ukuvuvukala. Ngaphezu kwalokho, ama-hormone yokusetshenziswa pheshana emathunjini, ngokufaka ubuchopho noma kukhiqizwe kubo, nethonya elihle ku-amakhono lolwazi, njenge ukuqonda futhi sicubungula ulwazi olusha. Isiza okuhlushwa ngisho ukusiza ukuqonda lapho ukugcwaliswa kwenzeka.

Ukudla ubhekene nokucindezeleka

Ngakho lokho ukudla zinhle ubuchopho kanye inkumbulo? Lokhu yemvelo izithelo, imifino, ushokoledi, amafutha, okuyizinto ecebile Antioxidants, ayegcwele ama-fatty acid, amavithamini namaminerali, kuqinisa amandla kanye kusiza ukuvimbela izifo zobuchopho. Gxila ukuhlela ngokucophelela amamenyu zabo ngisho ukwenza kube nosizo kakhulu ukudla - ngakho ngeke kuphela ukuqinisekisa ukusebenza okunempilo amathumbu ingqondo, kodwa futhi ukuze bazivikele iziyaluyalu ezivamile engqondo.

ukwatapheya

Okuxakayo ukuthi cishe zonke izithelo exotic abathengi Russian - kuba imikhiqizo ziwusizo ubuchopho kanye inkumbulo. Lezi zihlanganisa ukwatapheya. Nakuba abathandi abaningi ahlale ukudla ngamandla anqande abangane babo wayephuze izithelo kakhulu amafutha, ukwatapheya empeleni akakubangeli nhlobo ukulinyazwa sibalo. Ngaphezu kwalokho, i izithelo ezimangalisayo ugcwele monounsaturated, kubalulekile fatty acid emzimbeni ukuthi ulondoloza kashukela ozinzile futhi ukunikeza isikhumba kukhanya okunempilo.

Ukwatapheya iqukethe vitamin K futhi folate, okuyinto inhlanganisela kusiza ukuvimbela ukwakheka amahlule ebuchosheni (futhi ngalesosizathu ivikela kusukela unhlangothi), kanye nokuthuthukisa umsebenzi engqondweni yethu, ikakhulukazi maqondana okuhlushwa inkumbulo.

izithelo kwezilwandle unothile ngamavithamini B no-C, ezingalotshwanga agodliwe umzimba futhi kumelwe ufike kuyo nsuku zonke kudliwe ukudla. Kuvela elinye iqiniso elithakazelisayo wukuthi, naphezu kwakho konke Izibuyekezo engakhi neminye abesifazane (elwazini abampofu of the ukwakheka ukwatapheya), izithelo oluhlaza iqukethe amaprotheni ngaphezulu kanye noshukela esingaphansi zonke ezinye izithelo. AMAZING ukuthungwa uju angaphandle kwenza kube ikhomponethi ekahle vitamin Smoothies futhi esikhundleni esihle kakhulu amafutha kunoma iyiphi ukubhaka.

beetroot

Uma unesithakazelo kunoma yiliphi imikhiqizo zobuchopho, inkumbulo futhi umsebenzi ngokwengqondo zingatholakala emakethe Russian, ezishibhile, beetroot ezivamile kuyoba ngawe ukutholakala langempela. Abantu abaningi, kuhlanganise, Isimanga siwukuthi, inyama, yokuwuthola enhle iwayini elibomvu yemifino side njengoba kahle okumela ingenziwa beet. Vinaigrettes, "Herring ngaphansi ijazi noboya" kanye isobho bendabuko saphela isivakashi njalo ku amatafula imikhaya eminingi. Phakathi naleso sikhathi, u-beetroot evamile uyazifihla isethi kakhulu izingxenye eziwusizo.

yemifino ezingenziwa Underrated kakhulu kusiza umzimba womuntu wakwazi ukulwa eziyingozi kakhulu ukuvuvukala ezingamahlalakhona. Iqukethe Antioxidants enamandla ukuthi ukuvikela umdlavuza futhi ukukhuthaza igazi uhlanzekile ubuthi. Abasubathi beet unika amandla eyayidingeka kakhulu, kube kwandziswa ukukhuthazela. yemifino Red kungenziwa kudliwa eluhlaza, ngisho ethosiwe - akusho ukuthi ukupheka ihora, njengoba kwaba njalo eRussia eminyaka.

billberry

Small kodwa eziyigugu. Lesi saga kuqinisekisa ngokugcwele aluhlaza okwesibhakabhaka, amajikijolo amancane aqukethe wabasiza kakhulu izithako nempilo yabantu kanye ukunambitha ngesikhathi esifanayo okusikhumbuza candy.

Ososayensi bebelokhu becabanga ngalokho ukudla zinhle ubuchopho kanye inkumbulo, futhi kunoma iyiphi uhlu njalo efakiwe aluhlaza okwesibhakabhaka - yezimbangela ezinonileyo Antioxidants. Iqukethe amavithamini eziningana, kuhlanganise C no-K, futhi fibre zemvelo. Ngenxa okuqukethwe eliphezulu gallic acid berry emangalisayo ivikela ubuchopho kusukela ukonakala nokucindezela. It edliwayo njengoba injalo elicwengekileyo, kungaba ukungezwa Smoothies nezinye iziphuzo noma izinto namakhekhe wakhe sweet.

ithambo umhluzi

Hhayi yonke imikhiqizo for ubuchopho kanye inkumbulo kukhona izithelo, imifino kanye amajikijolo. Uma ungenalo uzibheka abalandeli izithelo ezisanda kukhiwa, zama ukuvimba ukukhanya kungangeni amandla akho engqondweni ngosizo ithambo izakhi umhluzi ezingaba ukuqinisa amasosha omzimba, ukususa anda permeability emathunjini syndrome, uqinise nemisipha futhi imisipha, ngisho ukuba banqobe komzimba ukudla.

Amazinga aphezulu collagen e ithambo umhluzi eyeka izinqubo ukuvuvukala emathunjini, futhi ama-amino acid anikeza ukuphila (proline futhi glycine) asungula isimiso somzimba sokuzivikela futhi uthuthukise inkumbulo. isobho Simple Kulula futhi elula ukulungiselela - isobho kwezindlu kusekelwe kuyo isidlo eyakhayo, ewusizo futhi engabizi.

shokolethe

Nakuba ukusetshenziswa ubisi chocolate white uhlala nombuzo obalulekile, izinhlobo amnyama awukudla othandekayo hhayi kuphela ayeke endleleni isibalo ekahle, kodwa futhi uvumele ukuba ngijabulele ukuphila umqemane. ushokoledi Yemvelo ugcwele flavanols, ezazidume ngokutshala antioxidant yayo kanye nezimpahla eqeda ukuvuvukala. Kokuba kwesithathu kufakwe imikhiqizo ubuchopho kanye inkumbulo, shokolethe futhi kukusiza ukuba kunciphise umfutho wegazi futhi kwandisa igazi ligeleze kokubili ingqondo nenhliziyo.

Kumele kukhunjulwe ukuthi iningi lemikhiqizo namaswidi ozithandayo emakethe Russian akuzona eliphezulu kakhulu izinto zokusetshenziswa, olubukeziwe izikhathi eziningana futhi ingenazo zonke izakhiwo awusizo. Lokhu akulona ukudla ukuthuthukisa inkumbulo nobuchopho umsebenzi kanye real imfucuza ukudla. Ukuze ukudla uju kanye angawi emuva isibe ukudla impilo imfashini, khetha ushokoledi zemvelo kakhulu ebumnyameni, elinabantu okungenani u-70% of cocoa. Ngo ukupheka, lo mkhiqizo esiyingqayizivele ingasetshenziswa ukulungiswa glaze noma ukuhlobisa amnandi chocolate chips amakhukhi.

amaqanda izikhupha

Kwaphela iminyaka eminingi, izazi zokudla baye bamangalela le zamaqanda e lizinga lelitfutfukile cholesterol kanye ukwandisa ekuqongeleleni fat emzimbeni. Phakathi naleso sikhathi, akukho imikhiqizo ayikwazi kuqhathaniswa ngobuchopho ngohlelo amaqanda izikhupha kokuqukethwe choline - into ehlukile ikhuthaza ukuthuthukiswa enempilo zobuchopho fetus esibelethweni sowesifazane okhulelwe. Choline kuthuthukisa nenkumbulo namakhono engqondo.

Uma uke kugwenywe kuze kube manje ukusetshenziswa amaqanda izikhupha, funa umthelela wabo omubi amazinga egazi cholesterol, sekuyisikhathi ukulahla imibono akusebenzi: amaqanda izikhupha, hhayi kuphela akusho shintsha okuqukethwe cholesterol embi, kodwa futhi sikwazi ukwandisa ezingeni ezinhle.

walnuts

Izazi ziyavuma ukuthi uma uya ngenjongo udle ukudla ubuchopho kanye inkumbulo nsuku zonke, ningakukhohlwa walnuts. Okuqukethwe okusezingeni eliphezulu Antioxidants, amavithamini namaminerali kulezi nuts aqede ukukhathazeka, engqondweni yethu ezifweni inyuka futhi aqede kokuthikamezeka. Vitamin E, ngaphezu, ikuvumela ukuba ukulwa izimpawu yesifo i-Alzheimer. Walnuts edliwayo engaphekiwe, njengengxenye khekhe amnandi noma Smoothies engavamile.