Yidla indlela yakho eya enjabulweni

 Abaningi bethu bazizwa benecala ngokudla, kodwa ingabe wake wacabanga uma ushintsha umbono wakho ngokudla nokuthi lokho esikudlayo kuyindlela yokukuholela enjabulweni yeqiniso?

Abanye bangase bazibuze, kodwa iqiniso lokuthi konke esikudlayo kusithinta ngendlela enhle noma embi. Kanjani uma sibhuqa esikudlayo ukuze sijabule.

Ukudla okubaluleke kakhulu okwenza ujabule

Uhlobo lwenhlanzi
Ukudla i-salmon kanye noma kabili ngesonto kwanele ukushintsha isimo sengqondo futhi uzizwe ujabule, ngoba i-salmon iqukethe i-omega-3, esiza ukuqeda ukukhathazeka, ukucindezeleka nokucindezeleka futhi uguqule isimo sengqondo sibe ngcono, kanti i-salmon iqukethe uvithamini D, okuyinto idlala indima ebalulekile ekulungiseni isimo sengqondo nasekulweni nokuphazamiseka kwemizwa.

Ikhofi netiye eliluhlaza
Ikhofi inothile nge-caffeine, enciphisa ukucindezeleka, ithuthukise isimo sengqondo futhi isinikeze umuzwa wenjabulo, kuyilapho itiye eliluhlaza licebile nge-theanine, elinomthelela wokuzola ebuchosheni futhi lithuthukise ukugxila.

Ivithamini D
I-Vitamin D ibaluleke kakhulu empilweni yomuntu, kokubili ngokomzimba nangokwengqondo, futhi inamandla okuthuthukisa isimo sengqondo, ukuzwa injabulo, kanye nokwelapha ukucindezeleka.Indlela yokuthola u-vitamin D ngokuchayeka elangeni, kodwa asikutholi ubuningi obanele. kubalulekile ukudla okunye ukudla okukuqukethe noma Thatha amaphilisi kavithamini D.

amajikijolo
Amajikijolo abonakala ngokuba khona kwezinto ezithuthukisa ukusebenza kobuchopho, futhi ikakhulukazi inamandla okugcina i-chemistry yobuchopho, ngakho-ke kubalulekile isimo sengqondo esihle.

Upelepele
Upelepele kuzo zonke izinhlobo zawo ucebile ku-vitamin C, njengoba uvithamini C udlala indima ebalulekile ekwehliseni i-cortisol (i-hormone yokucindezeleka), ngakho siyazola futhi sijabule lapho sidla upelepele.

amanzi
Akuyona nje imfihlo yokuphila kuphela, kodwa imfihlo yenjabulo. Amanzi adlala indima ebalulekile ekugcineni ukulingana komzimba kanye nokulungisa isimo sengqondo, kodwa uma umzimba ubhekene nokuphelelwa amanzi emzimbeni, ukuguquka kwesimo sengqondo kwenzeka ngokushesha, futhi kuwumphumela wokuphila. uphawu lokuqala lokuphelelwa amanzi emzimbeni.

ukhwathu
Ama-oyster angenye yemithombo ebaluleke kakhulu futhi ecebile kakhulu kavithamini B12, njengoba ucwaningo luye lwabonisa ukuthi ukuntuleka kwevithamini B12 kunendima ekuzizweni kokudabuka nokucindezeleka, ngakho-ke kuyadingeka ukudla ama-oyster ukunikeza umzimba uvithamini B12 ukuze uzizwe ujabule. .

ushokoledi omnyama
Inomlingo, hhayi ekunambithekeni kwayo kuphela, kodwa ezinzuzweni zayo nokuthi yini enikeza umuzwa wenjabulo lapho uyidla, isizathu salokhu kungenxa yokuthi iqukethe izinto ezinciphisa i-cortisol (i-hormone yokucindezeleka) futhi ivumela ubuchopho ukuthi bukhiphe amahomoni. lokho kunikeza umuzwa wenjabulo.