Zisize ulawule ukulamba kwakho isikhathi eside kakhulu

Zisize ulawule ukulamba kwakho isikhathi eside kakhulu

Wonke umuntu ufuna ukudla okunempilo okusivumela ukuthi silondoloze ukuqina kwethu ngaphandle komzamo wokuzizwa silambile njalo

Kunezindlela ezinhlanu zokusiza ukulawula ukulamba kwakho, yilezi ezilandelayo:

1. Ukudla okubangela ukukhuphuka okubukhali kushukela wegazi kanye ne-dopamine

Ukulawula ushukela ophezulu wegazi kungasiza ekunciphiseni umphumela kashukela emzimbeni, okuyisihluthulelo sokuthuthukisa ukusebenza kobuchopho nokulawula isifiso sokudla.

2. Yidla i-fiber eduze nokudla okunenkomba ephezulu ye-glycemic

Ukudla i-fiber eduze nokudla okunenkomba ephezulu ye-glycemic kusiza ukwehlisa ushukela egazini. Ukudla ipuleti elikhulu lesaladi nge-pizza kunciphisa izinga likashukela egazini elizobangelwa i-pizza, futhi ukudla i-dessert yakho ngokushesha ngemva kwesidlo sasemini esigcwele i-fiber kuzosiza. umphumela kashukela egazini.

3. Ama-acids anamafutha

Ama-neuron ezwa ushukela emathunjini aphinde aphendule kuma-acids abalulekile anamafutha.Izithako ze-Omega-3 fatty acid zingakhulula i-dopamine ngama-neurons emathunjini, esiza ekunciphiseni ukulangazelela ushukela.

Lokhu kungafezwa ngama-EPA fatty acids atholakala ezinhlanzini ezinamafutha, njenge-salmon namasardine, izithasiselo zikawoyela wezinhlanzi, noma kwabadla imifino, ngomthombo wesitshalo obizwa ngokuthi i-ahiflor.

4. Ama-amino acid

Ukwandisa ukudla kwakho kwe-amino acid kunganciphisa izifiso zokudla "ngokuvuselela ukukhiqizwa kwe-dopamine ngamaprotheni afana nenhlanzi, inkukhu, amaqanda, noshizi."

5. Amahora okulala kanye nekhwalithi

Izinga nobude besikhathi sokulala bunomthelela ezifisweni zethu zikashukela, njengoba kukhona ukwanda kwe-hormone yethu yendlala ngo-15% kanye nokuncipha kwe-hormone yethu ye-satiety ngo-15% okungabonakala ngokuntula ubuthongo.

Ngakho ukuthola amahora angu-XNUMX okulala kwekhwalithi kunganciphisa ukulangazelela ukudla nokudla ngokweqile.

Izibikezelo ze-horoscope zika-Maguy Farah zonyaka ka-2023