Kodi nthawi zina mumamva ngati simuli bwino, kuti simukufuna kuchita chilichonse, ndipo kudzidalira kwanu kwatsika kwambiri? Nthawi zambiri timaganiza kuti izi zimachitika chifukwa cha zinthu zomwe zikuchitika m'miyoyo yathu, mavuto kuntchito, kapena zinthu zina zakunja. Koma kodi mumadziwa kuti chakudya chomwe timadya tsiku lililonse chili ndi mphamvu zodabwitsa zolamulira chimwemwe chathu, mtendere wamumtima, komanso kudzidalira? Inde, ndi zoona. Zimene timadya zimakhudza ubongo wathu mwachindunji.
Ubale pakati pa mahomoni achimwemwe muubongo, 'DOSE', ndi chakudya
Mwachidule, ubongo wathu uli ndi mankhwala omwe amatipangitsa kukhala osangalala, odekha, komanso odzidalira. Timatcha awa kuti 'mahomoni osangalatsa'. Pali mitundu inayi ikuluikulu ya mahomoni awa. Ndi Dopamine, Oxytocin, Serotonin, ndi Endorphins. Zilembo zoyambirira za anayiwa zimaphatikizidwa kuti apange chifupikitso cha 'DOSE'.
Mahomoni a 'Mlingo' awa akapangidwa m'thupi mwathu muyeso woyenera, timasangalala, timamasuka, timakhutira, komanso timadzidalira. Chifukwa chake, chimodzi mwazinthu zabwino kwambiri zomwe tingachite kuti tiwonjezere kupanga mahomoni awa ndikudya zakudya zopatsa thanzi.
Chodabwitsa n'chakuti, 90% ya 'hormone yathu yachisangalalo', serotonin, imapangidwa osati muubongo wathu, koma m'thupi lathu logaya chakudya, ndiko kuti, m'matumbo athu. Izi zikusonyeza momwe thanzi la m'mimba mwathu limagwirizanirana ndi thanzi la maganizo.
Ndiye ndi zakudya ziti zomwe zimathandiza kupanga mahomoni a 'DOSE' awa? Zakudya monga Omega-3s, Magnesium, Vitamini C, Thiamine (Vitamini B1), Folate (Vitamini B9), ndi Selenium ndizofunikira kwambiri pa izi.
Zakudya 5 zomwe zimalimbitsa chidaliro
Chabwino, tiyeni tiwone momwe tingawonjezere zakudya izi muzakudya zathu ndikulimbitsa kudzidalira kwathu. Nazi njira zosavuta zomwe mungatsatire.
1. Dzazani tsiku lanu ndi zipatso ndi ndiwo zamasamba zatsopano.
Izi ndi zomwe tonse tidamvapo kale. Koma tifunika kumvetsetsa zoona za sayansi zomwe zili kumbuyo kwake. Kafukufuku wapeza kuti anthu omwe amadya zipatso ndi ndiwo zamasamba masiku 6 kapena 7 pa sabata amakhala ndi moyo wokhutira komanso wosangalala kwambiri.
Makamaka onjezerani zipatso ndi ndiwo zamasamba zamitundu yosiyanasiyana muzakudya zanu.
- Mavitamini a folate ndi B omwe amapezeka mu ndiwo zamasamba zobiriwira (sipinachi, kale) ndi zipatso za citrus (malalanje, ma tangerines, ndi mandimu) amathandiza kupanga serotonin.
- Vitamini C, yomwe imapezeka mu zipatso monga kiwi, malalanje, ndi guava , imadziwikanso kuti ndi hormone ya chikondi.Ndikofunikira kwambiri pakupanga oxytocin .
2. Musaiwale zakudya zokhala ndi omega-3 yambiri
Mafuta a Omega-3 ndi othandiza kwambiri pa dongosolo lathu la mitsempha. Amathandiza kusintha maganizo, kuchepetsa kupsinjika maganizo, komanso kusintha ntchito ya ubongo.
Kudya nsomba osachepera kawiri pa sabata ndi njira yabwino yopezera omega-3s. Nsomba zamafuta monga salimoni, mackerel, ndi sardines ndi zosankha zabwino kwambiri. Kuphatikiza apo, mtedza, mbewu za fulakesi, ndi mbewu za chia zilinso ndi omega-3s zambiri.
3. Tiyeni tilembe mndandanda wa zakudya zomwe zimabweretsa 'Chidaliro'
Nthawi ina mukapita ku sitolo yogulitsira zakudya, ganizirani kuchepetsa kudya zakudya zokonzedwa bwino komanso zopakidwa m'matumba. M'malo mwake, onjezerani zakudya zopatsa thanzi komanso zolimbitsa chidaliro pamndandanda wanu.
| Zakudya | Magwero a Chakudya Omwe Alipo |
|---|---|
| Zakudya zopatsa thanzi (Zakudya Zopatsa Thanzi) | Izi zimawonjezera kuchuluka kwa serotonin. Mwachitsanzo: Oats, quinoa, buckwheat, mpunga wofiirira, buledi wa tirigu wonse. |
| Vitamini D | Amachepetsa nkhawa ndi kupsinjika maganizo. Mwachitsanzo: yogurt, mazira, bowa, mkaka wowonjezera vitamini D. |
| Alpha-linolenic Acid | Chofunika kwambiri pa thanzi la ubongo. Mwachitsanzo: Mtedza. |
| Magnesium | Salimoni, mphesa zouma, nthochi, mapeyala, ma cashew, ndiwo zamasamba zobiriwira. |
| Thiamine (B1) | Tirigu wolimbikitsidwa, buledi, mphodza. |
| Selenium | Mtedza wa ku Brazil - umodzi kapena iwiri patsiku ndi wokwanira, nsomba ya tuna. |
4. Onjezani zonunkhira pang'ono pa chakudya chanu.
Sikuti tikamachita masewera olimbitsa thupi okha, komanso tikadya chinthu chokometsera, matupi athu amatulutsa mahomoni otchedwa endorphins. Ma endorphins ndi mankhwala achilengedwe ochepetsa ululu omwe amathandiza kuchepetsa kupsinjika maganizo ndikulimbitsa kudzidalira. Choncho musaope kuwonjezera zonunkhira pang'ono pa chakudya chanu. Chinachake monga msuzi wokometsera wa chili, msuzi wa nsomba wokometsera, kapena curry wa masamba zidzakuthandizani kukweza malingaliro anu.
5. Momwe mumadyera ndikofunikanso!
Sikuti ndi nkhani yongodya chakudya chopatsa thanzi, koma momwe timadyera komanso malo omwe timakhala zimakhudzanso thanzi lathu la maganizo.
- Idyani ndi okondedwa anu: Pali chisangalalo chachikulu pakusangalala ndi chakudya ndi banja lanu komanso anzanu apamtima kuposa kudya nokha.
- Zakudya zomwe zimakubweretserani zokumbukira zosangalatsa: Pali zakudya zina zomwe zimakubweretserani zokumbukira zosangalatsa za ubwana wathu. Ganizirani za chakudya chomwe amayi anu ankakukonzerani. Kukonzanso ndi kudya chakudya chopatsa thanzi kungakubweretsereninso kumverera kwa kukumbukira zakale. Koma kumbukirani, pewani zakudya zomwe zili ndi shuga wambiri . M'malo mwake, sankhani chakudya chopatsa thanzi monga chidutswa cha mkate ndi nthochi ndi batala wa mtedza zomwe amayi anu ankaphika kale.
Choncho, sankhani chakudya chanu mwanzeru ndipo chitani kuti mudzidalire bwino. Mutha kupeza zotsatira zazikulu mutasintha pang'ono.
Uthenga Wopita Nawo Kunyumba
- Thanzi lanu la maganizo ndi kudzidalira kwanu zimagwirizana mwachindunji ndi chakudya chomwe mumadya.
- Khalani ndi zakudya zokhala ndi michere yomwe imawonjezera 'mahomoni achimwemwe' muubongo (Mlingo).
- Onjezerani zipatso zatsopano, ndiwo zamasamba, omega-3s, ndi tirigu wonse muzakudya zanu za tsiku ndi tsiku.
- Chepetsani zakudya zokonzedwa kale ndi zakudya zokhala ndi shuga wambiri momwe mungathere.
- Momwe mumadyera n'kofunikanso; kudya limodzi ndi banja lanu, kudya zakudya zabwino zomwe zimakubweretserani zokumbukira zabwino, kumawonjezera thanzi la maganizo.
- Ngati muli ndi nkhawa iliyonse yokhudza thanzi lanu la maganizo kapena zakudya zanu, ndikofunikira kwambiri kulankhula ndi dokotala ndikupempha upangiri.
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