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Ukufumana ixesha lakho kuyintsikelelo nesiqalekiso.
Kwelinye icala, awunakukhathazeka ngamachaphaza egazi ngengozi kwakhona. Kodwa kwelinye icala, kufuneka ugqithe kwiintsuku ezi-5 ukuya kwezi-7 zesihogo ngaphambi kokuba uphinde uphile ungakhathazeki.
Kwaye ngelixa kukho abo banethamsanqa phakathi kwethu abangaziva buhlungu okanye ukungonwabi ngexesha labo, abanye bethu kufuneka sibale iipilisi zeentlungu kunye namanzi ashushu okuhlamba ukusinceda sigqibe ngeentsuku.
Ke ukuba uwa kwicandelo lokugqibela, emva koko funda. Ngenxa yokuba oku kulandelayo kukutya okunokukunceda ekunciphiseni ixesha lakho lokuqaqanjelwa kunye nokuhamba exesheni.
Ingcebiso ekhawulezileyo: Uluhlu lokutya okulungele ixesha kweli phepha lide kakhulu. Ke sicebisa ukuba ulibhukumise eli phepha kwaye uligcine ukuba ulisebenzise ngokukhawuleza xa usiya kwi-PMSing okanye usexesheni lakho.
Ukutya ukunciphisa iintlungu 
# 1 Imifuno eluhlaza eluhlaza
Abasetyhini baphulukana negazi elininzi ngexesha labo lokuya exesheni. Kwaye kunye nayo, uninzi lwezondlo ezigcinwe egazini, njenge-iron, i-magnesium kunye ne-potassium.
Kungenxa yoko le nto ukuba uhlala unengxaki yokudinwa, ukuba nesiyezi, kunye nokungaboni kakuhle ngexesha lakho, kuya kufuneka wongeze imifuno eluhlaza enamagqabi kwimenyu yakho yemihla ngemihla ukuze uzalise umthamo wegazi kunye nezondlo ezilahlekileyo (ngakumbi i-iron).
Imifuno eluhlaza njenge sipinashi, i-kale, kunye ne-collard imifino.
Ingcebiso ekhawulezayo yokufumana iresiphi kwiNtiyo yeMifuno: Yongeza isitya sesipinatshi kwiziqhamo zakho kunye neyogathi smoothie kwaye ube neglasi enkulu kusasa.
Awuyi kuba nakho ukungcamla 'luhlaza' ngaloo ndlela!
# 2 Intlanzi
Sonke siyazi ukuba iintlanzi zine-omega-3 kunye ne-6 fatty acids enyameni yazo, ezilungele impilo yakho (kunye neenwele zakho).
Kodwa isempilweni ngakumbi ngexesha lakho ngenxa yokuba iOmega-3 fatty acids zizinto ezihlaziyayo zemisipha kunye neziqinisi zemithambo-luvo, ezinceda ukunciphisa ixesha lakho leentlungu kunye neekram.
Ingcebiso ekhawulezileyo yokupheka: Icala lemifuno enamagqabi kunye nentlanzi eyosiweyo yokutya isidlo sangokuhlwa yindlela entle yokudibanisa # 1 kunye # 2 kolu luhlu.
# 3 Iinkozo ezipheleleyo
Zonke iinkozo ziinkozo ezisenayo indawo yazo yendalo. Njengerayisi emdaka, i-oats, kunye nengqolowa eqhekekileyo ( dalia ).
Kwaye ngelixa zilungile impilo yakho, zibhetele nangakumbi xa uzitya ngexesha lakho.
Kungenxa yokuba iinkozo ezipheleleyo ziqulethe izondlo ezininzi.
Izakhamzimba ezinje ngemagniziyam, enciphisa uxinzelelo lwezihlunu kunye nexesha leekram, kunye neevithamini B & E ezinciphisa ukudinwa kunye nokutshintsha kwemozulu.
Ukongeza, umxholo wabo wefibre ephezulu kunciphisa iminqweno yokutya edla ngokusibangela ukuba sophule ukutya kwethu kwaye sitye ngokungenampilo.
Ingcebiso ekhawulezileyo yokupheka: Hlanganisa kwisitya semifuno eluhlaza eluhlaza kunye nokuncedisa irayisi emdaka kwaye wonwabele isidlo esidibanisa # 1 kunye # 3 kolu luhlu.
# 4 Inyama kunye namaqanda
Iimveliso zenyama zizele ziiprotein, ezinceda ukuzalisa igazi kunye nezakhamzimba emzimbeni wakho kwaye kuthintele i-anemia ekungeneni.
Ke ukuba awuyiyo imifuno, qiniseka ukuba utya inyama entle ebomvu, intlanzi kunye namaqanda ngexesha lakho ukunceda ukunciphisa ixesha lakho lokuqaqanjelwa ziintlungu kunye nokuhamba sexesheni.
Ingcebiso ekhawulezileyo yokupheka: Bilisa amaqanda ama-4. Zinqumle zibe ziincinci. Hlanganisa umbona, imifuno enamagqabi, kunye nejusi yelamuni, kwaye ngoku unesitya esikhulu sesaladi yeqanda onokuyisebenzisa nanini na xa unqwenela ukutya ngexesha lakho.
Imifuno # 5
Ukuba nesitya se-dal (isobho se-lentil) yonke imihla kulungile kwimpilo. Kodwa ngexesha lakho, ingakumbi ngenxa yokuba iprotheyini ephezulu yemidumba iqala ukuzalisa lonke igazi elilahlekileyo kwinkqubo yakho.
Kwaye ukuba ubusazibuza, amandongomane nayo yimidumba.
Ingcebiso ekhawulezileyo yokupheka: Ngaba unqwenela ipitsa ngexesha lakho? Munch kwiinxalenye zamandongomane kwaye ukuthanda kwakho kuya kuhamba ngokukhawuleza!
# 6 Iitshokholethi
Asithethi ngetshokholethi yobisi etyebileyo oyifumana kwi-Dairy Milk Silk.
Sithetha nge-80% emnyama, esityebile kwi-cocoa, itshokholethi emnyama eshiya incasa ekrakra emlonyeni wakho xa uyitya (kodwa ngandlela thile ine-aftertaste emnandi).
Kwaye ngelixa singazukucebisa ukuba uzinyanzele ukuba utye i-100% yetshokholethi emnyama (kungenjalo ibizwa ngokuba yi-cocoa engenaswekile), ngokuqinisekileyo siya kukucebisa ukuba utye olona hlobo lumnyama ukhululekile kulo.
Kungenxa yokuba itshokholethi emnyama ipakishwe ngama-antioxidants kunye nezinye iikhompawundi ezonyusa amanqanaba eserotonin yomzimba wakho (ekwabizwa ngokuba yihomoni yolonwabo), yiyo loo nto kuphucula imeko yakho yomoya kunye namandla ngokubanzi.
Ingcebiso ekhawulezileyo: Yitya izikwere ezimbalwa zetshokholethi emnyama kwidessert!
# 7 Yogathi
Ukuba neyogathi kabini yonke imihla kwiiveki ezi-6 yindlela eqinisekileyo yokuphucula impilo yakho yamathumbu. Kodwa ngexesha lakho, le probiotic imangalisayo ikwasebenza njengomthombo omkhulu wecalcium (elahlekileyo ngokopha exesheni).
Ke qhubeka, gcina i-pantry yakho ngeyogathi ngoku!
Ingcebiso ekhawulezileyo yokupheka: Ukuba awuyithandi iyogathi, zama ukuyongeza kwijusi yakho yamaqunube rhoqo ukuze wenze iziqhamo ezibushelelezi ezinencasa ebangela umdla ngakumbi.
# 8 Ibhanana
Ngelixa iibhanana inokuba sesona siqhamo sikanyoko xa usigula okanye udiniwe, esi siqhamo sihle kakhulu sisiqhamo esihle sokutya ngexesha lakho.
Kungenxa yokuba iibhanana zityebile kwi-potassium kunye neevithamini ezikhawulezisa ukonyusa imood yakho kwaye zikuncede ukulawula ukuhamba kwamathumbu (ukuphucula isifo sohudo)
Ingcebiso ekhawulezileyo yokupheka: Olu luhlu lokutya oluhlobo lwexesha lineziqhamo ezininzi kubo. Bafumane bonke kwaye wenze isitya esikhulu sesaladi yeziqhamo kunye nabo ukuba utye nanini na uziva uphantsi.
# 9 iiWalnuts
IiWalnuts zezona zihlobo zengqondo yakho.
Kwaye kunye nexesha lakho.
Kungenxa yokuba i-walnuts ityebile kwi-omega-3 fatty acids ezinciphisa ukuvuvukala kunye nokunciphisa iintlungu zexesha lakho.
Ngapha koko, bazizityebi ngevithamini B6 kunye nemagniziyam, enceda ekunciphiseni ukubakho exesheni.
Ingcebiso ekhawulezileyo: Gcina ingqayi ye-walnuts ikufutshane kwaye ugcine ukutya kuyo nanini na xa unqwenela nantoni na engenampilo.
# 10 Iinanapple
Iipineapples ziziqhamo ezingaqhelekanga. Kodwa bazizityebi kwikhompawundi ebizwa bromelain oku kulunge kakhulu ekunciphiseni ixesha leekram.
Ke thabatha imela yakho kwaye uqale ngokuhlaba ipayina!
Ingcebiso ekhawulezileyo: Isiqu sephayinaphu sine-bromelain eninzi kunenyama yesiqhamo. Ke ukuba inkampu yakho imbi kakhulu, ungasisika isiqu kwaye usitye (nangona singazukungcamla okuhle).
# 11 Iti eluhlaza
Iti eluhlaza yaziwa ngokunceda ukunciphisa umzimba. Kodwa ubusazi ukuba iti eluhlaza ikwanakho ukunciphisa inqanaba lakho le-estrogen kunye nokulinganisa iihomoni zakho?
Ngoku uyakwenza.
Ke bamba ipakethi kwaye uqale ukwenza ezinye namhlanje ukuba ixesha lakho likubangela ingxaki enkulu.
Ingcebiso ekhawulezileyo: Guqula ikofu yakho yasekuseni ngeti eluhlaza ngexesha lakho ukuqala usuku lwakho lutsha kwaye lingena ntlungu.
# 12 iti yeChamomile
Kuba sithetha ngeti kunjalo, masixoxe ngenye elungileyo yexesha leentlungu kunye neempawu zokuya exesheni.
Oko kukuthi, iti chamomile.
Kwaye nangona le teyi ibiza kakhulu kunamagqabi akho eti, umzimba wakho uyakubulela ngokutyala imali encinci okokoko le ti iyingcali yokunciphisa uxinzelelo lwezihlunu nokudumba.
Ingcebiso ekhawulezileyo: Ukuba imihla yakho yexesha iyahambelana nabahlobo bakho, musa ukuyisela le ti wedwa. Bacele ukuba bathathe ipakethi enkulu yeti ye-chamomile, kwaye emva koko bonwabele iseshoni elungileyo yokubopha ngaphezulu kweekomityi zeti.
# 13 Ijinja
Asinakuxoxa ngeti kwaye singaxoxi ngeqabane layo elingummangaliso- ingcambu yejinja. Ngokukodwa ukuba usexesheni.
Kungenxa yokuba ijinja ilunge kakhulu ngokuqunjelwa kunye nokucaphucaphu, ezizezona mpawu zixhaphakileyo zokuya exesheni.
Ngapha koko, abafazi baseTshayina bahlala bezazi izibonelelo ezintle zokongeza ijinja ngakumbi ekutyeni kwabo xa bekwixesha labo.
Ingcebiso ekhawulezileyo: I-grate kwi-ginger ethile ngelixa ulungiselela indebe yakho ye-chamomile okanye iti eluhlaza ukujoyina izibonelelo ze # 11, # 12, kunye # 13 kolu luhlu.
# 14 Imbewu yeFenugreek
Ikwabizwa ngokuba methi imbewu ngesiHindi, imbewu yefenugreek idla ngokudityaniswa nee-curry zaseIndiya.
Ke ngoko, ukuba uyintombazana yaseIndiya kunye nexesha lakho, ukusebenzisa eli cebiso kunokuba lula kuwe. Kwaye nawe kufanelekile kuba ezi mbewu zizipilisi zentlungu, ezinokukunceda kakhulu kwintlungu yakho yexesha.
Ingcebiso ekhawulezileyo yokupheka: Qhotsa imbewu yefenugreek kwaye uyongeze kwisitya sakho sedal ukonwabela isibonelelo esidityanisiweyo se # 5 kunye # 14 kolu luhlu.
# 15 Amagqabi eBasil
Ikwabizwa ngokuba tulsi amagqabi, i-basil ayisiyo imifuno esetyenziswa ngokutya kwi-cuisine yase-India. Kodwa ukuba unayo tulsi Ukutyala emva kwendlu yakho, ungasebenzisa eli thuba lenkolo ngokuhlafuna amagqabi ebasil ngexesha lakho icaffeic acid kula magqabi aya kuyinciphisa ngokukhawuleza intlungu yakho yexesha.
Ingcebiso ekhawulezileyo: Ukuba awuvunyelwe ukuya kufutshane tulsi tyala ngezizathu zonqulo, unokuthenga ngokulula ibhotile yebhasil eyomisiweyo kwivenkile enkulu kwaye uyifefe ekutyeni kwakho.
# 16 Isinamon
Izinti zeCinnamon zinokuphucula incasa yesitya esirhabaxa selayisi. Kodwa ngexesha lakho bathatha indima yokunciphisa i-cramp.
Ke qhubeka, ube nabanye namhlanje.
Ingcebiso ekhawulezileyo: Ukuncanca iqhekeza lesinamon yindlela entle yokugcina umlomo wakho uxakekile kwaye ukhulula iintlungu zakho zokuya exesheni zonke ngaxeshanye.
# 17 Imbewu yeSesame
Imbewu yeSesame, okanye ukuya , isetyenziswa rhoqo ukulungiselela iidessert eIndiya.
Ke ukuba unezinyo eliswiti, emva koko bamba ezinye ukuya ke laddoo Ngexesha lakho kuba imbewu yeesame ityebile kwi-zinc, i-calcium, i-magnesium, i-vitamin B6, kunye ne-fatty acids ezinempilo, ezinokukunceda ukunciphisa ixesha lakho leentlungu!
Ingcebiso ekhawulezileyo- ukutya kwaseTshayina kuhlala kusetyenziswa iimbewu zesesame. Ke ukuba ungumlandeli wokutya waseTshayina, kuya kufuneka ngokuqinisekileyo u-odole kwinkukhu ethile yesame ngexesha lakho.
# 18 Imbewu kajongilanga
Le yenye into ebizayo kolu luhlu lokutya oluhle. Kodwa ukuba iicramps zakho zokuya exesheni zimbi kakhulu, ke ukutyala imali kwipakethi yembewu kajongilanga ngumbono olungileyo kuba ayisiyiyo le mbewu kuphela inenani elikhulu lezakhamzimba (kubandakanya i-zinc, i-magnesium, kunye ne-vitamin B6 & E), zikwanyanzelisa ne-dopamine imfihlo emzimbeni wakho, ethi ikhulule ngokwendalo intlungu yakho yexesha.
Ingcebiso ekhawulezileyo yokupheka: Yongeza imbewu kajongilanga kwisitya sakho esiqhelekileyo sesaladi kwaye ungeze icephe lobusi ukwenza isidlo esimnandi!
# 19 amaqunube
Xa sithetha ngokudambisa iintlungu zexesha kunye neekram, uhlobo lwequnube alunamsebenzi kuba zonke zinceda ngendlela efanayo.
Ngokunciphisa ukutshintsha kwemozulu, ukuphucula ukuhamba kwegazi kunye nokunciphisa ukutya kwakho.
Ingcebiso ekhawulezileyo yokupheka: Yiba neglasi enkulu yejerry yoghurt smoothie rhoqo ekuseni ngethuba lokunceda ukuvuna izibonelelo imini yonke.
Iziqhamo ezi-12 ezisempilweni kubantu abanesifo seswekile
# 20 Ipepermint
Ukuhlafuna amagqabi e-peppermint ngexesha lakho ngumbono olungileyo kuba i-peppermint iqulethe izinto ezilungileyo zokunciphisa uxinzelelo lwezihlunu kunye nokunciphisa ukuthanda ukutya.
Ingcebiso ekhawulezileyo: Ukuhlafuna iintsini zepepermint imini yonke (ngaphandle kwangexesha lokutya) yindlela elungileyo yokugcina ukuthanda ukutya.
# 21 iiRisins kunye neMihla
Ayisiyiyo kuphela le mikhulu ekugcwaliseni umthamo wegazi elilahlekileyo, zikwindawo yokugcina i-iron, elahlekileyo kakhulu ngexesha lokuya exesheni.
Ke ukuba unexesha elinzima ngexesha lakho, qiniseka ukuba unepakethi yeediliya kunye nemihla esesandleni ukuze wonwabe.
Ingcebiso ekhawulezileyo yokupheka: IiRisins kunye nemihla zinokongezwa ngokulula kwiisaladi kunye nee-smoothies zokwenza crunch kunye nobumnandi.
Ngaba Eli nqaku Liluncedo?
Ewe?
Emva koko yibhukumake kwaye uyigcine iluncedo ukuze kungafuneki uyiphinde kwakhona xa ufumana ixesha lakho kwinyanga ezayo.
Ngapha koko, ukuba ubuthandile ukufunda oku, kuya kufuneka Yabelana ngayo kwimidiya yoluntu ukuze abantu abaninzi bayifumane.
