Hlobo luni lokudla olulwa nokudangala:

Ubuchopho budinga ukudla kahle.Ukudla okunempilo kokucindezeleka kubandakanya:

Ama-carbohydrate ayinkimbinkimbi:

Banikeza amandla adingekayo emzimbeni, ngaphezu kwama-carbs athuthukisa isimo sengqondo, ama-carbs amahle e-anti-depressant nawo akhona.
Ku okusanhlamvu, izithelo, imifino kanye nemifino
Gwema ukudla okucolisisiwe njengofulawa omhlophe noshukela olula, nokudla okufana nesinkwa ne-pasta okwenziwe ngalezi zithako. Zama ukusebenzisa ukudla okungokwemvelo nokunempilo ekucindezelekeni futhi uzoqaphela umehluko emoyeni wakho

Amaprotheni:

Kudingekile ukuze ubuchopho bukwazi ukumelana nokucindezeleka. Amaprotheni (ama-amino acid) yiwo adala ama-neurotransmitters afana ne-serotonin. Imithombo emihle yamaprotheni ihlanganisa:
Okusanhlamvu njengobhontshisi nophizi
Inyama engenamafutha
Ushizi onamafutha aphansi, inhlanzi, ubisi, iyogathi, imikhiqizo yesoya

I-Omega-3 fatty acids:

Amafutha amahle aphakathi kokudla okungcono kakhulu kokucindezeleka ngenxa yokuthi ubuchopho budinga ukuthi busebenze kahle. Ukuthola uhlobo olufanele lwamafutha ekudleni kwakho kubalulekile. Phakathi kokudla okuqukethe:

Izinhlanzi, ikakhulukazi izinhlanzi ezinamafutha afana ne-salmon namasardine
Amantongomane, amafutha omnqumo kanye nokwatapheya.

amavithamini:

Wonke amavithamini abalulekile empilweni yobuchopho nempilo yomzimba, kodwa amanye amavithamini ikakhulukazi anenzuzo ekucindezelekeni. kuyaziwa lokho b. amavithamini Kusitrobheli, owolintshi nophayinaphu

Ama-Antioxidants Njengezaqathi, i-broccoli, isipinashi kanye nethanga

Ivithamini D Ezinhlanzini, ubisi lusiza ubuchopho futhi lulwe nokucindezeleka.

Insimbi:

Amaminerali ayizakhi ezidingwa ubuchopho nomzimba. Amazinga aphansi amaminerali i-magnesium, i-calcium, i-selenium, ne-sodium angaholela ekucindezelekeni. Lawa maminerali abalulekile ku-serotonin futhi asiza ukwandisa amandla futhi athuthukise isimo sengqondo futhi afaka konke okusanhlamvu, ubisi, izinhlanzi nokunye ukudla kwasolwandle.

Ezinye izihloko:

Ukudla okusiza ukukhiqiza i-collagen emzimbeni

Buyini ubudlelwano phakathi kokudla okunempilo kanye nokwelashwa kokudangala??

Izivivinyo zokukhulula ukukhathazeka nokudangala

Qaphela, iziphuzo zokudla zibangela ukucindezeleka