Yikuphi ukudla ongakudla okungakunika umdlandla uma ufunda?

Iningi labantu abafundayo kungaba ngabafundi abasesikoleni samabanga aphezulu phecelezi iHigh School noma abafundayo emanyuvesi banezindlela eziningi abazisebenzisayo zokufunda phecelezi ama-Study methods. Lokhu kuyabasiza ukuthi bekwazi ukufunda isikhathi eside.Sonke singaqinisekisa iqiniso lokuthi umsoco wehlisela phansi uhlu lwethu olubalulekile lapho sisesimweni esicindezelayo, futhi kithina bafundi lokhu kuyiqiniso ikakhulukazi ngesikhathi sokubuyekeza lapho simatasa sihlanganisa wonke amanothi.

Singase sizithole sifinyelela iziphuzo ezinikeza amandla, ukudla okulula okunoshukela noma ukudla okugayiwe kakhulu, kodwa ngokudla okulungile, singakwazi ukuthuthukisa impilo yobuchopho bethu, sikhulise ukugxilisa ingqondo futhi sizizwe siphapheme isikhathi eside ngokuphambene nokukhuphuka kwe-ephemeral emandleni akhiqizwa ozakwabo abangenampilo. Ngaphezu kwalokho, ukudla ngendlela efanele akudingekile ukuba kube nzima!^[1]

Ukusheshisa umzimba wakho ngokudla okulula okulungile phakathi nobusuku obude bokufunda kungenza umthelela omkhulu kumazinga akho wamandla, ukugxila, kanye nokukhiqiza kukonke. Ngokukhetha ukudla okulula okugcwele izakhi ezibalulekile njengamaprotheni, amafutha anempilo, kanye ne-fiber, uzokwazi ukuhlala unamandla futhi ugweme ukuphahlazeka okwesabekayo okuvela ezinketho ezingenampilo.^[2]

Ukudla ongakudla?

Ukudla ongakudla kungaba izithelo ezifana nama-apula,ubhanana,amagilebhisi,kanye namajikijolo.Amantongomane nembewu kuwukudla okulula okunomsoco ongakudla uma ufunda. Imizimba yethu ayikwazi ukukhiqiza amafutha omzimba ama-fatty acids amaningi ewanikezayo ngakho-ke iyona ndlela kuphela yokuthola lezi zakhi ekudleni kwethu. Kufakazelwe ukuthi amantongomane nembewu kuthuthukisa inkumbulo, athuthukise ukugxilisa ingqondo futhi akusize ucabange ngokushesha. Imigoqo yamandla yenziwe ngezithelo ezonyisiwe kanye namantongomane okungenye yezinto ezisizayo ukuthi uthole amandla.^[3]

Nakhu okunye ukudla ongazilungisela kona mangabe uzoba nosuku olude lokufunda.Kungaba lula kakhulu mawungazilumgiselela kona ngaphambi kokufunda.

I-Fibre - imifino kanye nemifino enamaqabunga amnyama, isiza ukubambezela ukugaya ukuze kwakho kukhiphe kancane futhi kugcine ugcwele isikhathi eside.

Amaprotheni - izinhlanzi ezinamafutha amaningi, zinenani elihle lamafutha e-omega-3 kuzo okuyinto enhle empilweni yobuchopho - njenge-tuna entsha, ama-sardines, i-mackerel eqoshiwe. Inkukhu, amaqanda, ubhontshisi, amantongomane kanye nodali kuqukethe amazinga amahle amaprotheni.

Izinhlamvu eziphelele - ama-carbohydrate akhishwa kancane, njengesinkwa se-wholegrain, i-pasta ye-wholemeal, irayisi elinsundu, iphalishi kugcina amazinga kashukela egazini ezinzile.

Uvithamini C - izithelo ezifana namawolintshi, amajikijolo aluhlaza namajikijolo zilungele amasosha akho omzimba nanjengokudla okulula.^[4]

Izinkomba

[1] ttps://info.lse.ac.uk/current-students/Assets/Articles/8-super-study-snacks#:~:text=Apples%2C%20oranges%2C%20grapes%2C%20kiwis,Olives

[2] ttps://source.colostate.edu/10-beneficial-snacks-for-a-long-night-of-studying/

[3] ttps://food.ubc.ca/6-snacks-to-fuel-your-brain/

[4] ttps://au.reachout.com/study-work-and-money/exam-stress/foods-that-help-our-brain-study

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