Ukudla Okunye Kuye Kwafakazelwa Ukuba Nethonya!
Ukubheka Kancane Isizathu Sokucindezeleka
Abantu baseMelika abangaphezu kwezigidi ezingu-15 babhekene nokucindezeleka okukhulu!
Izimbangela zihluka ekulahlekelweni nasekudabukeleni, ekuziphatheni kwezakhi zofuzo, isimo sengqondo (ingabe unesimo sengqondo esibi?), Izinguquko zokuphila, ukucindezeleka, ukuntuleka kokulala nokuzivocavoca, ukuzihlukanisa nabantu, nokuhlupheka okungapheli nezifo ukubiza ezimbalwa.
Izimpawu zokucindezeleka ngokuvamile ziba nomfanekiso ophazamisayo nezimbangela zayo! Abangelwa ukulahla ukuthukuthela nokukhungatheka, ukungabi nenhloso kanye nokugqugquzela, ukungakwazi ukuqala noma ukuqedela imisebenzi, ukuhlukaniswa kwezenhlalakahle, ukukhathala okungapheli kanye nezinhlungu nezinhlungu.
Ukwelashwa okuvamile kukhona imithi yokucindezeleka kanye nokwelapha. Nakuba iningi livuma ukuthi ukuzivocavoca nokudla okunempilo ngeke kuphulukise ukucindezeleka, bobabili baya indlela ende yokunciphisa imiphumela. Ngaphezu kwalokho, izikhungo zezokwelapha ezihlonishwayo njengeMayo Clinic zibika ukuxhumana phakathi kokudla esikudlayo nokucindezeleka.
Ucwaningo olwenziwe kuyi- British Journal of Psychiatry lubika ukuthi abantu abanokudla okunezitolo eziphelele babhekene nokucindezeleka okuncane. Esinye isifundo esanyatheliswa kuyi- European Journal of Clinical Nutrition sathola ukuthi labo abadla izithelo nemifino esisha babengacindezelekile.
Izinhlaka Zemvelo Ezilwa Nokucindezeleka
Esinye isizathu sokucindezeleka yizinga eliphezulu le-homocysteine egazini. Ngokwesifundo esashicilelwe ku- Psychosomatic Medicine , amazinga aphansi e-folic acid ne-vitamin B-12 aholela ekwandeni kwe-homocysteine nokucindezeleka. Ngakho-ke, ukwandisa ukudla kwakho okungahambi kahle kungaba yinye indlela yokusiza ukulwa nokucindezeleka.
Enye into ewusizo yi-selenium. Lena i-antioxidant enamandla eyanciphisa ukucindezeleka okwenziwe nge-oxidative ebuchosheni obangela ukunciphisa ukucindezeleka.
Esinye isici i-tryptophan, i-amino acid ebalulekile ngokwemvelo eyosisiza ukuba siphumule futhi sizizwe singcono.
I-magnesium iyakusiza ukunciphisa ukuphumula emithanjeni nasemisipha yethu futhi ngaleyo ndlela kusiza ukulala nokuzizwa okungcono.
Ezinye izici eziwusizo ziyi-fiber ne-potassium. I-fibre igcina indlela yokugaya ukudla okunempilo ngokukhulula ubuthi, nezinsiza ekudaleni umuzwa wokugcwalisa, okusiza ukunciphisa indlala nokugcina isisindo esinempilo. Isisindo siyisici esibalulekile ngoba ukukhuluphala kungenye yezimbangela eziningi zokucindezeleka. I-Potassium iqinisa umsebenzi wengqondo okusiza ukunciphisa izimpawu zokucindezeleka.
Ukudla ukudla okwandisa izinga le-serotonin ebuchosheni kubhekwa kubalulekile ekusizeni ukwehlisa izimpawu zokucindezeleka. I-carbohydrate enesisindo kwezinye izithelo nemifino esanda kukhulisa ukukhiqizwa kwe-serotonin.
Ake siqale Sihlole Izithelo Zokulwa Nokucindezeleka Okuhle kakhulu
- Izithelo ze-Citrus ziwumthombo ocebile wezintambo ezinciphisa izimpawu zokucindezeleka.
- Ama-blueberries, ama-raspberries kanye nama-strawberry kukhona omunye umthombo omkhulu wokucindezeleka-ukulwa ne-folic acid.
- Utamatisi yizithelo ezicebile nge-lycopene esekela ama-phytonutrients ayingqayizivele esiza ekunciphiseni imiphumela yokucindezeleka.
- Izithelo ze-Kiwi zifaka i-punch enamandla yamakhemikhali ansiza ukulwa nokucindezeleka okuhlanganisa i-folate, i-vitamin K, i-tryptophan kanye.
- Amabhanana aphezulu kuma-compounds angasiza ukukhulula i-serotonin ebuchosheni obuphakamisa imizwelo. Baphinde bapake i-punch enamandla yamandla engokwemvelo enempilo ukuthi i-caffeine no-alcohol okufanele igwenywe yilabo ababhekene nokucindezeleka.
Manje Ake sibheke Ukunciphisa Okuhle Kakhulu-Ukulwa Nemifino
- Imifino yama-mustard iyimithombo ebalulekile ye-folate ne-selenium ewusizo ngokukhethekile ekunciphiseni izimpawu zokucindezeleka.
- Ezinye izinhlanzi ezisemthonjeni ezinjengamahlumela aseBrussels, iklabishi kanye ne-broccoli nazo ziphezulu nasezintweni ze-omega-3.
- Ama-beet asuselwe ekunciphiseni izimpawu zokucindezeleka, ngenxa yegama elibizwa ngokuthi i-betaine elisiza ukulawula i-homocysteine.
- Amakhowe aneziqu eziningi zamavithamini, amaminerali kanye nama-phytonutrients alwa nokucindezeleka okufana nesilenium, i-folate ne-vitamin D. Ambalwa amakhowe ngosuku angasiza ukunciphisa izimpawu!
- Amapropele ensimbi enemibala yindlela enhle yokushaya ama-blues futhi asize ukunciphisa izimpawu zokucindezeleka ngomthombo wabo ocebile we-folate no-B-6. I-alkaloid eyakhiwe i-capsaicin eyatholakala e-bell pepper nayo iboniswe ukuthi inezinhlungu zokukhulula izakhiwo ezifundweni zezokwelashwa ezifuywayo.
Sebenzisa lezi zithelo nemifino kuma zokupheka zakho zejusi ne-smoothie ukusiza ukulwa nokucindezeleka. Ungavumeli ukuthi i-blues ikukwehle!