Ngā Kai Whakarei i te Hinengaro: Me kōrero tāua mō tēnei?

He wā kei roto i ō tātou oranga katoa e pōuri ana tātou, kāore? I ēnei rā, ka riri tātou ahakoa he mea iti noa iho, ka pouri tātou, ā, kāore e hiahia ki te mahi i tetahi mea. Tērā pea nā te hiakai, nā te kore rānei o te matūkai i roto i tō tinana. Engari i mōhio koe he kaha whakamiharo ētahi o ngā kai e kainga ana e tātou ki te whakapai ake i ō tātou wairua?

Kei te ako tonu te pūtaiao i te nui o ngā mea e pā ana ki te kai me te pānga o te kare ā-roto ki ō tātou wairua. Engari ko ngā mea kua akohia e tātou tae noa mai ki tēnei wā kua homai he tohu pai ki a tātou. Ki te kī ngāwari, ka pāngia te hanganga, te matū, me te mahi ā-tinana o ō tātou roro e ngā panonitanga o te kai e kainga ana e tātou. Ka pā tēnei ki ō tātou whanonga me te kare ā-roto. Nō reira, me titiro tātou me pēhea te āwhina a te kai i a tātou kia mau tonu te harikoa.

Ka taea e te kai te āwhina i a koe ki te whakanui ake i tō harikoa

Ngāna kia whakaurua te maha o ngā whakaaro i raro nei ki roto i tō koiora. Ka puta mai he painga nui, ehara i te mea mō tō wairua anake, engari mō tō hauora whānui hoki.

1. Me taunga tātou ki te kai ika?

Tāpirihia atu ngā waikawa ngako omega-3 ki tāu kai. Kei roto i ngā ika me ētahi kai tipu ēnei. Kua kitea e ngā kairangahau he mea whakaū te wairua o ēnei omega-3, ā, he mea nui hoki ki te oranga hinengaro.

Whakaarohia tēnei: ​​I kitea i roto i tētahi rangahau tata nei ko te kai ika he hononga ki te hauora hinengaro pai ake. I kitea anō hoki mēnā he iti te taumata o te DHA (he omega-3 kei roto i te ika) i roto i te waiū o ngā whaea hou, ka nui ake te tūponotanga ki te pāngia e te pouri i muri i te whānautanga.

Ki te kore koe e pai ki te kai ika, ka taea hoki e koe te huri ki ngā kai tipu he nui ngā omega-3. He puna pai te purapura harakeke whenua . He haumaru te tāpiri i te punetēpu purapura harakeke whenua ki tō kai i te rā mō te nuinga o te tangata. Heoi, ki te mea kei te hapu koe, kei te whāngai u, kei te whai raruraru hauora rānei, me kōrero ki tō tākuta i mua i te whakamahinga. Hei tāpiri, kei roto hoki i te hinu canola, te purslane, te cauliflower, te pīni whero, me te broccoli ētahi omega-3.

2. He mea nui te parakuihi taurite!

Kaua rawa e mahue te parakuihi. Kai i tētahi parakuihi taurite i ia rā, kei roto ngā warowaihā witi katoa, me te muka , ngā matūkai, te iti o te pūmua , me ngā ngako pai. E whakaatu ana ngā rangahau ko te kai parakuihi i ia rā ehara i te mea ka whakapai ake i te wairua anake, engari ka whakapai ake hoki i te mahara, ka nui ake te kaha i te roanga o te rā, ā, ka marino ake koe.

3. Tāpirihia ngā kai whai kiko i te selenium

HēreniumaHe kohuke tino pai te Selenium mō tō tātou roro. He maha ngā rangahau kua whakaatu i te hononga i waenga i te iti o te taumata o te selenium i roto i te tinana me te ngoikore o te wairua. Ahakoa kāore i te mārama te take tuturu mō tēnei, kua kitea e ngā kairangahau ētahi tohu. Ina kore e nui te selenium i roto i tō tātou tinana, ka ngana te roro ki te pupuri i te nui o te selenium e taea ana. Nō reira, e whakapono ana ngā kaipūtaiao he mea nui te selenium ki te mahi a te roro.

4. Ki te mea he taumaha rawa koe, whakaitihia mārire tō taumaha.

Mena he taumaha rawa koe, e kī ana ētahi rangahau mā te whakaiti āta i tō taumaha engari kia pumau ka āwhina i te whakapai ake i tō wairua. Engari ehara te kai kai hou i te otinga. Mā te whakawhāiti ohorere i ngā kaora me ngā warowaihā ka arahi pea ki te riri. Koia te mea nui kia whakaiti āta i tō taumaha, me te kai hauora me te whakakori tinana.

Me pēhea te whakanui ake i tā tātou 'neurotransmitter harikoa', arā, te serotonin?

He neurotransmitter te Serotonin i roto i tō tātou roro.He pai ki ahau te kī ko te matū "whakaharikoa". He māmā noa iho, ka tukuna he karere "harikoa" ki ō tātou roro. Ka teitei ake te taumata o te serotonin i roto i ō tātou toto, ka pai ake te wairua. Waihoki, ina iti ngā taumata o te serotonin, ka taea te pouri o te wairua, ā, ka piki ake ngā kare ā-roto pukuriri.

He maha ngā wāhanga o ngā kai e kainga ana e tātou ka pā ki ngā taumata o te serotonin.

• Tryptophan: He waikawa amino tēnei. Ka nui ake te tryptophan e uru ana ki te roro, ka nui ake te serotonin e puta ana i roto i te roro. Ahakoa kei roto i ngā kai katoa he nui te pūmua te tryptophan, mā te kai i te nuinga o ēnei kai ka ārai i te taenga atu ki te roro. Nā te mea he uaua ki te whakataetae ki ētahi atu waikawa amino ki te whiti i te arai toto/roro. He mea whakamiharo, ko te kai i ngā kai kei roto he warowaihā ka nui ake te tūponotanga ka uru te tryptophan ki te roro.

• Warowaihā: He hoari mata rua te whanaungatanga i waenga i ngā warowaihā me te serotonin. Me whiwhi tātou i ngā warowaihā, inā koa ngā witi katoa, ngā pīni, ngā hua rākau, me ngā huawhenua, he nui te muka me ētahi atu matūkai. Engari ko ētahi tāngata, inā koa ngā wāhine, ka tahuri ki ngā kai paramanawa he nui te warowaihā ina hiahia rātou kia pai te noho. Ka taea e tēnei te arahi ki te pikinga o te taumaha.

• Waikawa Folic (Waikawa Folic / Folate): Ki te kore e nui te waikawa folic e whiwhihia ana i roto i ā tātou kai, ka heke pea ngā taumata serotonin i roto i te roro. E kī ana ētahi rangahau ko te tango i ngā tāpiringa waikawa folic me te kai i ngā kai he nui te waikawa folic (pīnihi, rēneti, kākano matomato) ka āwhina pea i ētahi tāngata e pāngia ana e te pouri.

• Waipiro: Kāore koe e hiahia kia tohunga ki te mārama ehara te waipiro i te mea hei whakatau i te wairua, tika? Hei karo i te pouri tonu, he mea nui kia karohia te inu nui rawa o te waipiro . He taunakitanga pūtaiao anō hoki kei reira te hononga i waenga i te ngoikore o te serotonin, te wairua kino, me te inu nui rawa o te waipiro.