Kodi pali kugwirizana pakati pa kuvutika maganizo kwanu ndi zomwe mumadya ndi kumwa? (Kuvutika maganizo ndi zakudya)

Kodi munayamba mwamvapo katundu wolemera mumtima mwanu, chisoni, kusungulumwa, kapena kumva kuti simukufuna kuchita chilichonse? Malinga ndi madokotala, vutoli timalitcha kuti kuvutika maganizo, kapena monga momwe anthu ambiri amalidziwira, 'Kuvutika Maganizo'. Anthu ambiri amaganiza kuti mankhwala ndiye njira yokhayo yothetsera vutoli. Zoona, kuvutika maganizo ndi vuto lomwe limafuna chithandizo chamankhwala. Koma kodi mumadziwa kuti zinthu zomwe timadya ndi kumwa tsiku lililonse zingakhudzenso chimwemwe chathu komanso thanzi lathu la maganizo? Koma kumbukirani, izi sizikutanthauza kuti kuvutika maganizo kungachiritsidwe kwathunthu. Koma pamodzi ndi chithandizo chanu chamankhwala, kusunga zakudya zabwino kudzakuthandizani kuchira msanga.

Ma antioxidants omwe amateteza maselo a ubongo

Mwachidule, matupi athu mwachibadwa amapanga tinthu totchedwa 'free radicals'. Tikamadziunjikira, tingawononge maselo a thupi lathu, kutikalamba mofulumira, ndikuyambitsa matenda ena ambiri. Kafukufuku wapeza kuti chimodzi mwa ziwalo zomwe zimakhudzidwa kwambiri ndi kuwonongeka kumeneku ndi ubongo wathu.

Ngakhale kuti palibe njira yoletsera kwathunthu tinthu towonongati, tingathe kuchepetsa mphamvu zake. Pamenepo ndi pomwe zakudya zokhala ndi ma antioxidants ambiri zimabwera. Izi zili ngati alonda omwe amateteza maselo athu.

Zakudya za 'nzeru' zomwe zimatonthoza maganizo

Chakudya, kapena kuti starch, chimagwirizana mwachindunji ndi serotonin yomwe imapangitsa kuti munthu azimva bwino. Akatswiri amakhulupirira kuti nthawi zina timalakalaka maswiti mwadzidzidzi pamene kuchuluka kwa serotonin m'thupi lathu kuli kochepa.

Koma apa tifunika kukhala anzeru kwambiri. Tiyenera kusankha 'zanzeru' kapena 'zakudya zosakaniza' . Tiyenera kupewa 'zakudya zophweka' monga makeke, mabisiketi, ndi zakumwa zotsekemera. Chifukwa chisangalalo chomwe amapereka chimakhala chachangu ndipo chimatha msanga.

• Zakudya Zam'madzi Zanzeru: Mbewu zonse monga mpunga wofiirira, buckwheat, oats, barele, zipatso zatsopano, ndiwo zamasamba, nyemba monga mphodza, ndi nandolo.

Mapuloteni a mphamvu ndi kukhazikika

Zakudya monga Turkey, tuna, ndi nkhuku zili ndi amino acid yotchedwa tryptophan . Izi ndi zomwe zimathandiza ubongo kupanga serotonin yomwe yatchulidwa pamwambapa. Ngati mukufuna kukhala osamala komanso osamala, ndi bwino kudya chakudya chokhala ndi mapuloteni ambiri. Yesani kuphatikiza mapuloteni muzakudya zanu kangapo patsiku.

• Magwero abwino a mapuloteni: nyemba, nandolo, mphodza, ng'ombe yopanda mafuta ambiri, tchizi chopanda mafuta ambiri, nsomba, mkaka, nkhuku, soya, ndi yogurt.

Vitamini B ndi Zakudya za ku Mediterranean

Kafukufuku wina ku Spain adapeza kuti kuvutika maganizo kunali kofala kwambiri mwa amuna omwe amadya pang'ono vitamini B folate (makamaka omwe amasuta), komanso akazi omwe amadya pang'ono vitamini B12 (makamaka omwe amasuta ndipo sachita masewera olimbitsa thupi).

Iyi si kafukufuku woyamba kupeza mgwirizano pakati pa mavitamini amenewa ndi kuvutika maganizo. Komabe, ofufuza sakudziwa bwino ngati kusowa zakudya m'thupi kumayambitsa kuvutika maganizo, kapena ngati kuvutika maganizo kumayambitsa kusowa zakudya m'thupi chifukwa chosadya bwino.

Kaya chifukwa chake ndi chiyani, titha kupeza mavitamini onse awiriwa mosavuta kudzera mu zakudya za ku Mediterranean.

• Zakudya zokhala ndi folate yambiri: Nyemba (nyemba, nthanga), mtedza, zipatso zambiri, ndi ndiwo zamasamba zobiriwira zakuda (sipinachi, kale).
• Zakudya zokhala ndi vitamini B12: Zakudya zonse za nyama zomwe zili ndi mafuta ochepa, mwachitsanzo nsomba ndi mkaka wopanda mafuta ambiri.

Mphamvu ya vitamini D yochokera ku dzuwa

Kodi mukudziwa kuti ma receptor a vitamini D amapezeka m'thupi lonse, kuphatikizapo ubongo wathu? Kafukufuku waposachedwapa wa dziko lonse adapeza kuti anthu omwe ali ndi milingo yochepa ya vitamini D amakhala ndi vuto la kuvutika maganizo. Mungaganize kuti izi si vuto lalikulu chifukwa dziko lathu sililandira kuwala kwa dzuwa kokwanira. Koma anthu omwe amagwira ntchito m'nyumba tsiku lonse ndipo samakhala ndi dzuwa lokwanira akhoza kukhala ndi vutoli.

Ngakhale kuti palibe chidziwitso chomveka bwino cha kuchuluka kwa vitamini D komwe mukufuna, kumwa vitamini D wochuluka sikwabwino. Kungakhudze kuchuluka kwa calcium ndi ntchito ya impso. Chifukwa chake ngati mukuganiza kuti muli ndi vuto lotere, ndi bwino kupita kwa dokotala kuti akupatseni upangiri.

Musaiwale mchere iwiri iyi!

Selenium

Kafukufuku wasonyeza kugwirizana pakati pa kuchuluka kwa selenium yochepa ndi kusintha kwa maganizo . Mlingo woyenera wa selenium tsiku lililonse kwa akuluakulu ndi ma microgram 55. Ndi bwino kupeza izi kuchokera ku chakudya osati kuchokera ku zowonjezera zakudya.

• Zakudya zokhala ndi selenium yambiri: Nyemba ndi nyemba, nyama yopanda mafuta ambiri, mkaka wopanda mafuta ambiri, mtedza (makamaka mtedza wa ku Brazil. Koma musadye izi mobwerezabwereza kapena mopitirira muyeso nthawi imodzi, chifukwa poizoni wa selenium ukhoza kuchitika), nsomba zam'madzi (oysters, clams, sardines, nkhanu), ndi tirigu wonse.

Mafuta a Omega-3 Acids

Posachedwapa, asayansi apeza kuti Matenda Oopsa Kwambiri (Major Depression Disorder) amapezeka kwambiri m'madera omwe sadya omega-3 okwanira. Ndipo kafukufuku wina wasonyeza kuti anthu omwe amadya nsomba zochepa (chakudya chochuluka mu omega-3s) amakhala ndi vuto la kuvutika maganizo. Kuwonjezera apo, omega-3s ndi abwino kwambiri pamtima.

• Zakudya zokhala ndi omega-3 wambiri: Nsomba zamafuta (nsomba ya salimoni, sardine, ndi tuna), mafuta a flaxseed, canola, ndi soya, mtedza (makamaka mtedza), ndi ndiwo zamasamba zobiriwira zakuda.

Kulemera kwanu ndi moyo wanu nazonso n'zofunika.

Anthu onenepa kwambiri amakhala ndi mwayi waukulu wovutika maganizo. Ndipo anthu omwe ali ndi vuto la maganizo nawonso amakhala ndi mwayi waukulu wovutika maganizo. Ofufuza amakhulupirira kuti izi zimachitika chifukwa cha kusintha kwa chitetezo cha mthupi ndi mahomoni omwe amachitika chifukwa cha kuvutika maganizo.

Mwamwayi, kutsatira zakudya zopatsa thanzi, monga momwe tafotokozera m'nkhaniyi, kudzakuthandizani kukhala ndi thupi labwino.

Komanso, kumbukirani kuti mowa ndi mankhwala osokoneza bongo zimakhudza mwachindunji momwe mumamvera komanso tulo tanu. Sikuti zokhazo, komanso ngati mukumwa mankhwala ochepetsa kuvutika maganizo, zingachepetsenso mphamvu ya mankhwalawa. Zakumwa zokhala ndi caffeine monga khofi ndi tiyi zingakupangitseni kusakhazikika ndikupangitsa kuti zikhale zovuta kugona usiku. Ndibwino kusiya kumwa caffeine pambuyo pa 12 koloko masana.