Ukutya okunempilo kunyanga ukudandatheka, ngokungafaniyo nokutya okungekho mpilweni okubangelayo.” Uhlolisiso lwabonisa ukuba abantu abadala abatya ukutya okungenasondlo baze badandatheke, ukutya okusempilweni kunokubanceda baphucule imeko yabo. Kulingo olungenamkhethe e-Australia, yalile iimpawu Ukudakumba kumadoda kunye nabasetyhini abaneminyaka eyi-17 ukuya kwi-35 iminyaka emva kweeveki ezintathu zokutshintshela ukutya okunempilo. Yaye abaphandi banikela ingxelo kwiphephancwadi iPLOS ONE ukuba abo baqhubeka besitya ukutya okusempilweni kangangeenyanga ezintathu baqhubeka beziva bebhetele.

Kutheni i-autumn ibangela ukudakumba kunye nendlela yokuphepha ngayo?

"Oku kunomdla kuye wonke umntu, kubiza kakhulu kunezinye unyango, kwaye yinkalo yonyango abantu ngokwabo abanokulawula," utshilo uHeather Frances, owayekhokele uphando, kwiYunivesithi yaseMacquarie eSydney. "Oku kuphakamisa ukuba kunokwenzeka ukuba utshintsho kwisondlo lunokuba lunyango lokunciphisa iimpawu zokudakumba," iMpilo yongezwa nge-imeyile.

Ngokuphathelele ukutya okulwa nokudakumba kwaye kuyinxalenye yokutya okunempilo, kunjalo, kunjalo

amacandelo . Zama ukusebenzisa ukutya kwendalo kunye nokutya okunempilo ukudakumba kwaye uya kuqaphela umahluko kwimo yakho

Iprotheyini:

Kuyimfuneko ukuba ingqondo imelane nokudakumba. Iiprotheyini (i-amino acids) zizo ezidala ii-neurotransmitters ezifana ne-serotonin. Imithombo elungileyo yeprotheyini ibandakanya:
Iinkozo ezifana neembotyi kunye neeertyisi
Inyama ebhityileyo
Itshizi enamafutha aphantsi, intlanzi, ubisi, iyogathi, iimveliso zesoya

Omega-3 fatty acids:

Amafutha alungileyo aphakathi kokona kutya kulungileyo kokudakumba kuba ingqondo ifuna ukuba isebenze kakuhle. Ukufumana uhlobo olululo lwamafutha kwisidlo sakho kubalulekile. Phakathi kokutya okuquletheyo:

Iintlanzi, ngakumbi iintlanzi ezinamafutha afana nesalmon kunye nesardadi
I-Walnuts, ioli yeoli kunye ne-avocado.

iivithamini:

Zonke iivithamini zibalulekile kwingqondo kunye nempilo yomzimba kunjalo, kodwa ezinye iivithamini ngokukodwa ziluncedo kuxinzelelo. iyaziwa loo nto iivithamini Kwi-strawberry, i-orenji kunye nepayinapile

Ii-Antioxidants Njengeminqathe, i-broccoli, isipinatshi kunye nethanga

Ivithamin D Kwiintlanzi, ubisi lunceda ingqondo kwaye lulwe nokudakumba.

Isinyithi:

Iiminerali zizinto ezifunwa yingqondo kunye nomzimba. Amanqanaba aphantsi eeminerali i-magnesium, i-calcium, i-selenium, kunye ne-sodium inokukhokelela ekudakaleni. Ezi zimbiwa zibalulekile kwi-serotonin kwaye zinceda ukwandisa amandla kunye nokuphucula isimo sengqondo kwaye ziquka zonke iinkozo, ubisi, intlanzi kunye nokunye ukutya kwaselwandle.