Ukukhathala kwemisipha nokukhathala okuqhubekayo kungabangelwa yizimbangela eziningi: kusukela ekudleni okungalingani kuya ekusweleni kwamavithamini namaminerali , ukuntuleka kokuphumula, ukuqeqeshwa okujulile, noma izimo ezifana ne -anemia yokuntuleka kwensimbi , i-hypothyroidism, isifo sikashukela, noma izinkinga zenhliziyo nezinso. Uma lokhu kukhathala kuba yinto evamile, kuthinta ukusebenza ngokomzimba nangokwengqondo , kuvimbele ukugxilisa ingqondo, futhi kwandisa ingozi yokulimala nokugula. Izindaba ezinhle ukuthi, ngaphezu kokuphumula nokulawula ukucindezeleka, ukukhetha ukudla okufanele ukulwa nokukhathala kwemisipha kungenye yezindlela eziphumelela kakhulu zokuthola amandla.
Ukudla okunamandla: ama-carbohydrate asezingeni eliphezulu emisipha
Ama-carbohydrate anjengelayisi, i-pasta, amazambane, isinkwa, ubhontshisi, kanye nezinhlamvu eziningi anikeza amandla adingekayo ekusebenzeni kahle ngokomzimba nangokwengqondo. Lawa ma-carbohydrate agcwalisa izitolo ze-glycogen zemisipha nesibindi , ezibalulekile ekuqeqeshweni, ekusebenzeni kahle, nasekuvimbeleni ukukhathala kwasekuqaleni. Ukudla okungapheli okuntula amandla akugcini nje ngokwenza kube kubi ukukhathala kodwa futhi kungandisa ukululama kwemisipha ngemva kokulimala noma ukuzikhandla okukhulu.
Kungcono ukubeka phambili okusanhlamvu okuphelele (irayisi elinsundu, i-oats, isinkwa sikakolweni ophelele, i-pasta kakolweni ophelele) ngoba kuhlinzeka nge-fiber eningi, amavithamini B , namaminerali kunokusanhlamvu okucolisisiwe. Lezi zakhamzimba zidlala indima ekugayweni kwamandla kanye nokusebenza kahle kwesimiso sezinzwa, okusiza ekugcineni amazinga amandla azinzile usuku lonke, kanye nokwanda koshukela egazini kanye nokuwa okuncane.
Ama-oats: i-fiber esuthisayo kanye ne-vitamin B1 yokulwa nokukhathala
Ama-oats ayikudla okuhle kakhulu ngenxa yokuqukethwe kwawo okuphezulu kwe-fiber encibilikayo , okusiza ukuthi uzizwe usuthi isikhathi eside futhi uvimbele ukudla okuphoqelekile usuku lonke, okungaholela ekukhuluphaleni, ekuvilapheni nasekukhathaleni. Ngaphezu kwalokho, ufulawa we-oat uqukethe i-vitamin B1 (thiamine), eyaziwa ngokulwa nokukhathala ngokuhlanganyela ekuguqulweni kwama-carbohydrate abe amandla angasetshenziswa amaseli.
Ama-oats aphinde ahlinzeke nge-magnesium, iphrotheni, kanye ne-phosphorus , izakhi ezifaka isandla ekuqineni kwemisipha, ukusebenza kwezinzwa, kanye nokululama ngemva kokuzivocavoca. Uma edliwa ekuseni, kuma-smoothies, noma ezitsheni ezinongiwe, asiza ukuqala usuku ngokukhushulwa kwamandla okuqhubekayo , ikakhulukazi kubantu abakhathele yimisipha noma labo abazivocavoca njalo.
Amantongomane: amandla, i-omega 3 kanye namaminerali abalulekile
Amantongomane , njenge-almond, ama-walnut, ama-hazelnuts, ama-pistachios, nama-cashews, acebile ngama -omega -3 fatty acids , aziwa ngokulwa nezinye izimpawu zokucindezeleka nokulawula ukuvuvukala, okunomthelela omuhle emizweni yokukhathala ngokomzimba nangokwengqondo . Aqukethe futhi amaminerali afana ne -magnesium, i-potassium, i-phosphorus, i-calcium, i-iron, i-zinc, ne-selenium, okuyi- antioxidants enamandla , kanye neprotheni ne-fiber ezisiza ukulawula ukunyakaza kwamathumbu nokuthuthukisa ithoni yemisipha.
I- magnesium etholakala kumantongomane ibalulekile ekuphumuleni kwemisipha, ikhwalithi yokulala, kanye nokunciphisa ukuqaqamba nokukhathala kwemisipha. I-iron , okwamanje, inegalelo ekuthuthweni komoya-mpilo emisipheni; ukudla okune-mineral eningi kungaholela ekuntulekeni kwegazi ngenxa yokuntuleka kwe-iron, kanye nobuthakathaka, ukuphefumula kanzima, kanye nokuntuleka kwamandla ngisho noma ulele kahle futhi uvivinya umzimba. Ukufaka inani elincane lamantongomane nsuku zonke kusiza ukugcina amazinga amandla futhi kunciphisa ingozi yokuntuleka kokudla okunempilo.
I-Vitamin C kanye nokudla okune-antioxidant ukunciphisa ukucindezeleka nokukhathala
Okuqukethwe okuphezulu kwevithamini C kwamawolintshi kanye nopelepele kunikeza umzimba amandla engeziwe . Lokhu kungenxa yokuthi le vithamini isiza ekunciphiseni i-cortisol , i-hormone ebangela ukucindezeleka kanye nokulahlekelwa okuthile kwamandla, futhi ithuthukisa ukumuncwa kwensimbi esekelwe ezitshalweni etholakala kuma-legumes, imifino eluhlaza enamaqabunga, kanye namantongomane.
Inkomishi eyodwa yamawolintshi aqoshiwe noma upelepele obomvu iqukethe cishe kabili ukudla okunconywayo kwansuku zonke kwe- vitamin C. Ngaphezu kwalokho, okunye ukudla okucebile ngaleli vithamini, njenge-kiwi, i-grapefruit, ama-strawberry, kanye ne-watercress, kusiza ukunciphisa imizwa yokukhathala okungapheli ngenxa yomphumela wazo we-antioxidant ngokumelene nokucindezeleka kwe-oxidative okubangelwa ukuzivocavoca okukhulu kanye nendlela yokuphila esheshayo yanamuhla.
I-yogathi nempilo yokugaya ukudla: amandla engeziwe avela emathunjini
Uma uhlelo lwakho lokugaya ukudla lungasebenzi kahle, kuvamile ukuzizwa ukhathele. Yilapho i-yogurt ingena khona: amabhaktheriya e-probiotic aqukethe alawula ukugaya ukudla futhi akhuthaze i-microbiota yamathumbu enempilo. Umphumela usobala: uthola amandla engeziwe, futhi ihlala isikhathi eside ngoba i-yogurt iqukethe amaprotheni amaningi kunama-carbohydrate futhi ithuthukisa ukumuncwa kwezakhamzimba ezifana ne-calcium, i-magnesium, namavithamini B.
Ukudla i -yogurt yemvelo nsuku zonke kungasiza ekunciphiseni ukukhathala okungapheli, ikakhulukazi uma kuhambisana nezithelo ezintsha kanye nama-oats noma amantongomane, ukuhlanganisa amaprotheni, ama-carbohydrate ayinkimbinkimbi, namafutha anempilo ekudleni okukodwa. Lokhu kuhlanganiswa kukhuthaza ukululama kwemisipha ngemva kokuzivocavoca futhi kusiza ekuqiniseni amazinga kashukela egazini.
Imifino eluhlaza enamaqabunga kanye nesipinashi: insimbi, i-magnesium kanye ne-potassium
Imifino eluhlaza enamaqabunga iphansi kakhulu ngamakhalori, kodwa iphezulu ngamavithamini namaminerali, okunikeza amandla abalulekile kanye nezinzuzo zokulwa ne-antioxidant. Iqukethe amavithamini A, C, E, K, kanye namavithamini B amaningana, kanye ne-potassium, i-magnesium, ne-calcium, okudlala indima ekusebenzeni kwemisipha, ukufinyela, kanye nokuphumula , kanye nempilo yamathambo nemizwa.
Kubalulekile ukugqamisa izici zesipinashi ngoba sinenani eliphezulu lokudla okunomsoco. Ukuqukethwe kwaso okuphezulu kwevithamini C kanye nensimbi kwenza kube umsizi omuhle wokukhulisa amandla omzimba. Ngaphezu kwalokho, sinikeza i-folic acid, i-magnesium, kanye ne-potassium , izakhamzimba eziwusizo kakhulu ekulweni nokukhathala, ukuthuthukisa ukujikeleza kwegazi, kanye nokunciphisa umuzwa wemilenze esindayo. Uma ihlanganiswe nemifino noma okusanhlamvu okuphelele, imifino eluhlaza enamaqabunga iyingxenye yesu eliphumelelayo lokuvimbela ukukhathala kwemisipha nokuthuthukisa ukululama ngemva kokuzivocavoca.
Sekukonke, ukudla okucebile okusanhlamvu okuphelele, ama-oats, amantongomane, izithelo ezintsha, i-yogurt, kanye nemifino eluhlaza enamaqabunga, okwenzelwe izidingo zomuntu ngamunye, kuba ukusekelwa okuqhubekayo ekulweni nokukhathala kwemisipha kanye nokukhathala okuvamile, okusiza ukugcina amandla, ukukhuthazela, kanye nesimo sengqondo esizinzile nsuku zonke.