Kodi tingatani kuti tithane ndi kuvutika maganizo? Tiyeni tikambirane za izi!

Kodi nthawi zina mumamva kulemera kwambiri, simukufuna kuchita chilichonse, komanso mulibe chidwi chodya? Ambiri aife timatcha izi 'chisoni'. Koma ngati izi zipitirira, zitha kukhala matenda amisala otchedwa kuvutika maganizo. Uwu ndi vuto lomwe liyenera kuonedwa mozama kwambiri. Kodi mukudziwa kuti, kuwonjezera pa chithandizo chamankhwala, zinthu zomwe timadya ndi kumwa tsiku lililonse zingathandizenso kukonza vutoli? Lero, tikambirana za izi.

N’chifukwa chiyani chakudya ndi zakumwa n’zofunika kwambiri?

Mwachidule, matupi athu ndi ubongo wathu zimafunikira zakudya kuti zigwire ntchito bwino. Timapeza zakudyazo kuchokera ku chakudya chomwe timadya. Taganizirani ngati galimoto yabwino yomwe singayende bwino ngati ilibe mafuta oyenera. Ndi chimodzimodzi. Ngati thupi silipeza zakudya zomwe limafunikira, ubongo wathu ungavutikenso. Makamaka, zakudyazi ndizofunikira kwambiri pakupanga bwino zinthu monga ma neurotransmitters, omwe amatumiza mauthenga pakati pa maselo a ubongo. Chifukwa chake, chakudya ndi zakumwa zimakhudza mwachindunji njira yovutayi yomwe imalamulira malingaliro athu.

Kodi tingakonzekere bwanji chakudya chathu kuti tithane ndi kuvutika maganizo?

Tisanasinthe zinthu zazikulu, tiyeni tiyambe ndi zinthu zazing'ono. Nazi zinthu zosavuta zomwe mungayesere.

1. Musadye nokha, idyani pamodzi.

Ndizachibadwa kutaya chilakolako chanu mukavutika maganizo. Nthawi zina simukufuna kupita kukhitchini. M'malo mokhala nokha panthawiyo, yesani kukonzekera chakudya ndi wachibale wanu kapena mnzanu amene mumamudalira. Kukhala pansi ndikulankhulana pamene mukudya limodzi kungakuthandizeni kwambiri, ndipo kungakuthandizeninso kukhala ndi chidwi chofuna kudya. Musamaope kupempha thandizo panthawi yovutayi.

2. Samalani ndi zomwe mumadya.

Ndipotu, chakudya chabwino kwambiri cha kuvutika maganizo ndi chomwe chili chabwino kwa thupi lathu lonse. Izi zikutanthauza kupewa zakudya zokonzedwa kale, zakudya zotsekemera, ndi zakudya zofulumira momwe tingathere , ndikuyang'ana kwambiri zakudya zachilengedwe.

• Zakudya zabwino kwambiri:
• Ndiwo zamasamba ndi zipatso zatsopano (makamaka ndiwo zamasamba zobiriwira zakuda)
• Mbewu zonse (mpunga wofiira, mapira, barele, oats)
• Nyama, nsomba, ndi mazira opanda mafuta ambiri
• Zinthu monga mkaka wopanda mafuta ambiri ndi yogurt
• Mtedza ndi mafuta a mtedza (cashews, mtedza, amondi)

Zakudya zimenezi zimathandiza kuti shuga m'magazi mwanu mukhalebe m'magazi, zomwe zimathandiza kuchepetsa kusinthasintha kwa maganizo.

3. Zinthu izi ziyenera kuchepetsedwa ndithu.

Pali zakudya ndi zakumwa zina zomwe zingapangitse kuti zizindikiro za kuvutika maganizo zikhale zovuta kwambiri. Samalani kwambiri ndi zinthu izi.

4. Tiyeni tiganizire za zakudya zapadera zomwe zili zabwino ku ubongo

Nthawi zina, zakudya zathu zokha sizipereka zakudya zonse zomwe timafunikira. Makamaka polimbana ndi kuvutika maganizo, kungakhale kofunikira kuganizira zowonjezera. Kafukufuku wapeza kuti kusowa kwa zakudya zina kungayambitse kuvutika maganizo, ndipo kuwonjezera zakudya zina kungathandize kuchepetsa zizindikiro.

• Mafuta a Omega-3: Izi ndi zofunika kwambiri pa thanzi la ubongo. Zimapezeka mu nsomba zamafuta monga salimoni, mackerel, ndi tuna, komanso soya, walnuts, ndi flaxseed.
• Folate: Uwu ndi mtundu wa vitamini B. Folate imapezeka mu ndiwo zamasamba zobiriwira monga sipinachi, nyemba monga nsawawa, nyemba, chiwindi cha ng'ombe, ndi madzi a lalanje.
• Vitamini B12: Izi ndizofunikira kwambiri pa thanzi la maganizo. Zimapezeka makamaka mu nyama monga nyama, nsomba, mkaka, ndi mazira.

Koma kumbukirani, muyenera kulankhula ndi dokotala wanu musanagwiritse ntchito chilichonse mwa izi.Adzakulangizani zomwe mukufuna, pamlingo woyenera.

5. Konzani tsiku lanu: Zizolowezi zazing'ono zimapangitsa kusiyana kwakukulu

• Sungani Buku Lolemba Zakudya: Lembani chilichonse chomwe mumadya ndi kumwa tsiku lililonse, komanso momwe mukumvera. Pakatha sabata imodzi kapena ziwiri, mungazindikire kuti zakudya zina zimakupangitsani kumva kuti simukusangalala. Ngati muzindikira izi, yesani kusiya zakudyazo kwa masiku angapo ndikuwona ngati mukuwona kusiyana.
• Musamadumphe chakudya: Khalani ndi chizolowezi chodya zakudya zazikulu zitatu nthawi imodzi tsiku lililonse. Kapena, idyani zakudya zazing'ono zisanu. Izi zidzakuthandizani kuchepetsa shuga m'magazi mwanu . Zithandizanso kuwongolera kusinthasintha kwa malingaliro.
• Konzani Zakudya Zopatsa Thanzi: Ngati mukumva njala masana, idyani, ndipo sungani zinthu zabwino kunyumba. Zinthu monga chipatso, mtedza (cashews, mtedza), yogurt, karoti, ndi chidutswa cha nkhaka ndi zabwino. Mukatero simudzakhala ndi mwayi wodya zinthu zokhala ndi shuga wambiri monga mabisiketi ndi makeke.

Ngakhale kuti zizolowezi zimenezi zingakuthandizeni kwambiri pa thanzi lanu la maganizo, ndikofunikira kukumbukira kuti sizingalowe m'malo mwa chithandizo chamankhwala. Ngati mukuvutika ndi kuvutika maganizo kapena zizindikiro zina zofanana, ndikofunikira kuonana ndi dokotala woyenerera kuti akupatseni upangiri ndi chithandizo. Si chinthu chomwe chiyenera kuchedwetsedwa konse.