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Ukuthola isikhathi sakho kuyisibusiso nesiqalekiso.
Ngakolunye uhlangothi, akudingeki ukhathazeke ngamachaphaza egazi ngengozi. Kepha ngakolunye uhlangothi, kufanele udlule ezinsukwini ezi-5 kuya kweziyi-7 zesihogo ngaphambi kokuthi uphinde uphile ungenazinkathazo.
Futhi ngenkathi kukhona labo abanenhlanhla phakathi kwethu abangabuzwa ubuhlungu obukhulu noma ukungakhululeki ngesikhathi sabo, abanye bethu kufanele babale izinhlungu zethu zokugeza namanzi okugeza amanzi ashisayo ukusisiza sikwazi ukudlula ezinsukwini.
Ngakho-ke uma ungena esigabeni sakamuva, funda-ke. Ngoba lokhu okulandelayo kungukudla okungakusiza ekunciphiseni ubuhlungu besikhathi sakho kanye nenkalakatha yokuya esikhathini.
Ithiphu Esheshayo: Uhlu lokudla okuhambisana nezikhathi kuleli khasi lide kakhulu. Ngakho-ke sincoma ukuthi ubeke uphawu lokubekisa leli khasi futhi uligcine lisebenziseka kalula uma ufuna i-PMSing noma usesikhathini sakho.
Ukudla okwehlisa ubuhlungu 
# 1 Imifino eluhlaza
Abesifazane balahlekelwa yigazi eliningi ngesikhathi sabo. Futhi kanye nayo, izakhi zomzimba eziningi ezigcinwe egazini, njenge-iron, i-magnesium ne-potassium.
Yingakho uma uvame ukukhathala, isiyezi, nokungaboni kahle ngesikhathi sakho, udinga ukwengeza imifino eluhlaza eningi emenyu yakho yansuku zonke ukugcwalisa ivolumu yakho yegazi nezakhi ezilahlekile (ikakhulukazi i-iron).
Imifino enamahlamvu afana nesipinashi, i-kale, nemifino ye-collard.
Ithiphu Yokupheka Ngokushesha Kwenzondo Yemifino: Faka indishi yesipinashi esithelweni sakho se-yoghurt smoothie bese uba nengilazi yayo enkulu ekuseni.
Ngeke ukwazi ukunambitha 'okuluhlaza' ngaleyo ndlela!
# 2 Inhlanzi
Sonke siyazi ukuthi izinhlanzi zinama-omega-3 no-6 amaningi anamafutha acid enyameni yazo, alungele impilo yakho ngokukhethekile (nezinwele zakho).
Kepha kuphilile ngokwengeziwe ngesikhathi sakho ngoba i-Omega-3 fatty acids ayizidambisi ezinhle kakhulu zemisipha kanye nezisimamisi sezinzwa, ezisiza ukudambisa ubuhlungu besikhathi sakho nezikhwebu.
Ithiphu Yokupheka Okusheshayo: Uhlangothi lwemifino enamaqabunga nenhlanzi eyosiwe yedina kuyindlela enhle yokuhlanganisa i- # 1 ne- # 2 kulolu hlu.
# 3 okusanhlamvu okuphelele
Okusanhlamvu okuphelele yizinhlamvu ezisenayo imigqa yazo yemvelo. Njengelayisi elinsundu, ama-oats, nokolweni oqhephukile ( dalia ).
Futhi yize zilungele impilo yakho, zingcono kakhulu uma uzidla ngesikhathi sakho.
Lokhu kungenxa yokuthi okusanhlamvu okuphelele kuqukethe izakhi zomzimba eziningi.
Izakhamzimba ezinjenge-magnesium, ezinciphisa ukungezwani kwemisipha nezinkathi zesikhathi, namavithamini B & E anciphisa ukukhathala nokushintsha kwemizwelo.
Ngokwengeziwe, okuqukethwe kwabo kwe-fiber ephezulu kunciphisa nokulangazelela kokudla okuvame ukudala ukuthi siphule ukudla kwethu futhi sidle ngokungenampilo.
Ithiphu Yokupheka Okusheshayo: Hlanganisa esitsheni semifino eluhlaza eshisiwe kokunye okusiza irayisi elinsundu futhi ujabulele ukudla okuhlanganisa i- # 1 ne- # 3 kulolu hlu.
# 4 Inyama namaqanda
Imikhiqizo yenyama igcwele amaprotheni, okusiza ukugcwalisa igazi nezakhamzimba emzimbeni wakho nokuvikela i-anemia ekungeneni.
Ngakho-ke uma ungeyena imifino, qiniseka ukuthi udla inyama ebomvu, inhlanzi, namaqanda inani elifanele ngesikhathi sakho ukusiza ukunciphisa isikhathi sakho sobuhlungu kanye nokuqaqamba kokuya esikhathini.
Ithiphu Yokupheka Okusheshayo: Bilisa amaqanda ama-4. Ziqhephule zibe izingcezwana ezincane. Hlanganisa omunye ummbila, imifino enamaqabunga, nejusi likalamula, futhi manje usunesitsha esikhulu sesaladi leqanda ongasifaka noma nini lapho ufisa ukudla ngesikhathi sakho.
Imifino engu- # 5
Ukuba nesitsha se-dal (isobho lentili) nsuku zonke kuhle empilweni. Kepha phakathi nesikhathi sakho, kuba njalo kakhulu ngoba okuqukethwe kwamaprotheni amaningi okusanhlamvu ngokushesha kuqala ukugcwalisa lonke igazi olilahlekile ohlelweni lwakho.
Futhi uma kwenzeka uzibuza, amakinati nawo ayimidumba.
Ithiphu Yokupheka Okusheshayo: Ukulangazelela i-pizza ngesikhathi sakho? Munch on idlanzana lamantongomane kanye izifiso zakho ziyohamba masinyane!
# 6 Amashokolethi
Asikhulumi ngoshokoledi wobisi ocebile owuthola ku-Dairy Milk Silk.
Sikhuluma ngo-80% omnyama, ocebile ku-cocoa, ushokoledi omnyama oshiya ukunambitheka okumuncu emlonyeni wakho lapho uwudla (kepha ngandlela thile une-aftertaste emnandi).
Futhi yize besingeke sincome ukuthi uziphoqe ukuthi udle ushokoledi omnyama ongu-100% (obizwa ngenye indlela ngokuthi i-cocoa engenashukela), sizokuncoma ukuthi udle uhlobo olumnyama kakhulu onethezekile ngalo.
Lokhu kungenxa yokuthi ushokoledi omnyama ugcwele ama-antioxidants namanye ama-compounds akhulisa amazinga we-serotonin yomzimba wakho (obizwa nangokuthi i-hormone yenjabulo), ngakho-ke, kuthuthukisa isimo sakho sengqondo namandla ajwayelekile.
Ithiphu esheshayo: Yidla izikwele ezimbalwa zikashokoleti omnyama we-dessert!
# 7 Yogathi
Ukuba neyogathi kabili nsuku zonke amasonto ayisithupha kuyindlela eqinisekisiwe yokuthuthukisa impilo yakho yamathumbu. Kepha phakathi nesikhathi sakho, le probiotic enhle futhi isebenza njengomthombo omkhulu we-calcium (elahleka ukuphuma kwegazi lokuya esikhathini).
Ngakho-ke qhubeka, gcina i-pantry yakho ngeyogathi njengamanje!
Ithiphu Yokupheka Okusheshayo: Uma ungathandi iyogathi, zama ukuyifaka kujusi wakho ojwayelekile wamajikijolo ukuze wenze isithelo sezithelo esinokunambitheka okuthakazelisa ngokwengeziwe.
# 8 Ubhanana
Ngenkathi ubhanana ungaba isithelo sikamama wakho osithandayo lapho ugula noma ukhathala, lesi sithelo esihle futhi siyisithelo esihle ongasidla ngesikhathi sakho.
Lokhu kungenxa yokuthi ubhanana ucebile nge-potassium namavithamini asheshe akhulise imizwa yakho futhi asize ukulawula ukuhamba kwamathumbu akho (ukwenza ngcono isifo sohudo esibangelwa yisikhathi).
Ithiphu Yokupheka Okusheshayo: Lolu hlu lokudla oluhambisana nesikhathi lunezithelo eziningi kubo. Ngakho bathole bonke bese wenza isitsha esikhulu sesaladi lesithelo nabo ukuze udle noma nini lapho uzizwa uphansi.
# 9 ama-Walnuts
Ama-Walnuts angumngane wakho omkhulu wobuchopho.
Futhi nesikhathi sakho.
Lokhu kungenxa yokuthi ama-walnuts acebile ku-omega-3 fatty acids anciphisa ukuvuvukala futhi aqede ubuhlungu besikhathi sakho.
Ngaphezu kwalokho, futhi bacebile ngovithamini B6 ne-magnesium, okusiza ukunciphisa amajaqamba okuya esikhathini.
Ithiphu esheshayo: Gcina imbiza yama-walnuts iseduze bese uqhubeka nokuyidla njalo uma ufisa noma yini engenampilo.
# 10 Uphayinaphu
Uphayinaphu izithelo eziyinqaba. Kepha bacebile nasenkomponi ebizwa ngokuthi bromelain lokho kuhle kakhulu ekusizeni ukukhululeka kwenkathi.
Ngakho thatha ummese wakho bese uqala ukuhlaba uphayinaphu okhohlisayo!
Ithiphu esheshayo: Isiqu sikaphayinaphu siqukethe i-bromelain eningi kunenyama yesithelo. Ngakho-ke uma amajaqamba akho emabi impela, ungasisika isiqu usidle (yize singeke sanambitheke kahle).
# 11 Itiye elihlaza
Itiye eliluhlaza laziwa ngokusiza ekwehliseni isisindo. Kodwa bewazi ukuthi itiye eliluhlaza linamandla okunciphisa izinga lakho le-estrogen futhi ulinganisele amahomoni akho?
Manje uyakwenza.
Ngakho-ke thatha iphakethe bese uqala ukwenza ezinye namuhla uma isikhathi sakho sikudalela inkinga enkulu.
Ithiphu esheshayo: Buyisela ikhofi lakho lasekuseni ngetiye eliluhlaza ngesikhathi sakho ukuze uqale usuku lwakho lungemanzi futhi lungabi nazinhlungu.
# 12 Itiye le-Chamomile
Njengoba sikhuluma ngetiye noma kunjalo, ake sixoxe ngenye enhle ngezinhlungu zesikhathi kanye nokuqaqamba kokuya esikhathini.
Okungukuthi, itiye le-chamomile.
Futhi noma ngabe le tiye ibiza kakhulu kunamaqabunga etiye avamile, umzimba wakho uzokubonga ngokutshalwa kwemali okuthe xaxa ngoba letiye lingungoti ekunciphiseni ukungezwani kwemisipha nokuvuvukala.
Ithiphu esheshayo: Uma izinsuku zakho zesikhathi zifana nabangane bakho, ungaliphuzi leli tiye wedwa. Bacele ukuthi bathathe iphakethe elikhulu letiye le-chamomile, bese bejabulela iseshini enhle yokubopha ngaphezulu kwezinkomishi ezimbalwa zetiye.
# 13 Ujinja
Asikwazi ukuxoxa ngetiye futhi singaxoxi ngomngane waso we-quintessential - impande ye-ginger. Ikakhulukazi uma usesikhathini sakho.
Lokhu kungenxa yokuthi ujinja muhle impela ngokuqunjelwa nokuxhuzulwa, okuyizimpawu ezimbili ezijwayelekile zokuya esikhathini.
Eqinisweni, abesifazane baseChina bahlala bezazi izinzuzo ezinhle zokufaka ujinja owengeziwe ekudleni kwabo uma besesikhathini.
Ithiphu esheshayo: Gaya ujinja othile ngenkathi ulungisa inkomishi yakho ye-chamomile noma itiye eliluhlaza ukujoyina izinzuzo ze- # 11, # 12, ne- # 13 kulolu hlu.
# 14 Imbewu Yefenugreek
Futhi kubizwa methi imbewu ngesiHindi, imbewu yefenugreek ivame ukungezwa kuma-curry aseNdiya.
Ngakho-ke, uma uyintombazane yaseNdiya futhi esikhathini sakho, lapho-ke ukusebenzisa leli thiphu kufanele kube lula kuwe. Futhi kufanele futhi ngoba lezi zinhlamvu zingama-painkillers amahle, angakusiza kakhulu ngobuhlungu besikhathi sakho.
Ithiphu Yokupheka Okusheshayo: Fry imbewu ethile ye-fenugreek bese uyifaka esitsheni sakho se-dal ukuze ujabulele inzuzo ehlangene ye- # 5 ne- # 14 kulolu hlu.
# 15 Amahlamvu eBasil
Futhi kubizwa tulsi amaqabunga, i-basil akuyona imifino esetshenziswa kakhulu ekudleni kwaseNdiya. Kepha uma une tulsi ukutshala egcekeni lakho, ungahle usebenzise leli quirk lenkolo ngokuhlafuna amanye amaqabunga e-basil ngesikhathi sakho ngoba i-caffeic acid kulawa maqabunga azonciphisa ngokushesha ubuhlungu besikhathi sakho.
Ithiphu esheshayo: Uma ungavunyelwe ukuya eduze kwe- tulsi tshala ngezizathu zenkolo, ungathenga kalula ibhodlela le-basil elomisiwe esitolo bese ulifafaza ekudleni kwakho.
# 16 Isinamoni
Izinti zesinamoni zingakhulisa ukunambitheka kwesitsha selayisi esibi kakhulu. Kepha ngesikhathi sakho bathatha indima yokudambisa izinhlungu futhi.
Ngakho-ke qhubeka, ube nabanye namuhla.
Ithiphu esheshayo: Ukumunca ucezu lwesinamoni kuyindlela enhle yokugcina umlomo wakho umatasa nokukhulula amajaqamba akho okuya esikhathini ngasikhathi sinye.
# 17 Imbewu yeSesame
Imbewu yeSesame, noma uku , ijwayele ukusetshenziselwa ukulungisa uphudingi eNdiya.
Ngakho-ke uma unezinyo elimnandi, bese ubamba amanye ukuze ke laddoo ngesikhathi sakho ngoba imbewu yesame icebile nge-zinc, i-calcium, i-magnesium, i-vitamin B6, nama-acid anempilo, angasiza ekunciphiseni ubuhlungu besikhathi sakho kakhulu!
Ithiphu Esheshayo - I-cuisine yaseChina ivame ukusebenzisa imbewu yesame. Ngakho-ke uma ungumlandeli wokudla waseChina, kufanele-ke u-ode inkukhu ethile yesame ngesikhathi sakho.
# 18 Imbewu ye-sunflower
Le ngenye into ebizayo kulolu hlu lokudla okunobungani besikhathi. Kepha uma amajaqamba akho okuya esikhathini engalungile kakhulu, khona-ke ukufaka imali ephaketheni lembewu ye-sunflower kuwumqondo omuhle ngoba akuzona nje kuphela ukuthi lezi zinhlamvu ziqukethe inani elikhulu lezakhamzimba (kufaka phakathi i-zinc, i-magnesium, ne-vitamin B6 & E), futhi zenza ne-dopamine uketshezi emzimbeni wakho, okwehlisa ngokwemvelo ubuhlungu besikhathi sakho.
Ithiphu Yokupheka Okusheshayo: Faka ezinye izinhlamvu zikabhekilanga esitsheni sakho esijwayelekile sesaladi bese ufaka isipuni soju ukwenza isidlo esimnandi!
# 19 Amajikijolo
Lapho sikhuluma ngokuqeda izinhlungu zakho nesikhathi senkathi yakho, uhlobo lwejikijolo alunandaba ngoba konke kusiza ngendlela efanayo.
Ngokunciphisa ukushintshashintsha kwemizwelo yakho, ukuthuthukisa ukugeleza kwegazi lakho, nokunciphisa izifiso zakho zokudla.
Ithiphu Yokupheka Okusheshayo: Yiba nengilazi enkulu ye-berry yoghurt smoothie njalo ekuseni phakathi nesikhathi sakho sokusiza ekuzuzeni izinzuzo usuku lonke.
12 Izithelo Ezinempilo Zesifo Sikashukela
# 20 Peppermint
Ukuhlafuna amaqabunga e-peppermint ngesikhathi sakho kungumqondo omuhle ngoba i-peppermint iqukethe izinhlanganisela ezilungele ukuqeda ukungezwani kwemisipha nokunciphisa izifiso zokudla.
Ithiphu esheshayo: Ukuhlafuna izinsini ze-peppermint usuku lonke (ngaphandle kwesikhathi sokudla) kuyindlela enhle yokugcina izifiso zokudla zivulekile.
# 21 Omisiwe Nezinsuku
Akukona nje kuphela lokhu okuhle ekugcwaliseni ivolumu yegazi lakho elahlekile, futhi futhi ziyizitolo ezinhle zensimbi, ezilahleka kakhulu ngesikhathi sokuya esikhathini.
Ngakho-ke uma ubhekene nesikhathi esinzima phakathi nesikhathi sakho, qiniseka ukuthi unephakethe lamagilebhisi omisiwe nezinsuku ezikhona ukuze ujabule.
Ithiphu Yokupheka Okusheshayo: Okomisiwe nezinsuku kungangezwa kalula kumasaladi nakuma-smoothies we-crunch eyengeziwe nobumnandi.
Ingabe Le Ndatshana Ibe Usizo?
Yebo?
Bese uyibeke uphawu lokubekisa bese uyigcina isebenza ukuze ungadingi ukuyifuna futhi lapho uthola isikhathi sakho ngenyanga ezayo.
Eqinisweni, uma ubukuthanda ukufunda lokhu, kufanele yabelana ngayo ezinkundleni zokuxhumana ukuze abantu abaningi bakuthole.
