Tonsefe timakonda nthawi za chikondwerero monga Chaka Chatsopano ndi Khirisimasi. Koma mukaganizira za ntchito yotanganidwa, kuthamanga, kupsinjika maganizo, komanso kulephera kulamulira chakudya chanu chomwe chimabwera nacho, zingakupangitseni kumva ngati mukuvutika maganizo, sichoncho? Simukufuna kulola kupsinjika maganizo ndi kunenepa kumeneku kuwononge chisangalalo chanu cha chikondwerero. Lero, tiyeni tikambirane za zizolowezi zodyera zomwe zingakuthandizeni kusintha momwe mukumvera mukakhala ndi nkhawa, komanso kukuthandizani kuwongolera kulemera kwanu. Izi zidzakuthandizani kukhala bata komanso omasuka nthawi yonse ya chikondwerero.
Kodi kuchuluka kwa shuga m'magazi kumakhudza bwanji chimwemwe chanu?
Njira yabwino kwambiri yothetsera mavuto ndi maudindo a nthawi ya tchuthi ndikusunga malingaliro anu ndi mphamvu zanu zili bwino. Sikuti mudzangomva opepuka, komanso simudzakhala ndi mwayi wodya kwambiri.
Mwachidule, tikasankha zakudya zomwe thupi lathu limayamwa mosavuta, shuga m'magazi mwathu amakhalabe chimodzimodzi, m'malo mokwera ndi kutsika mwadzidzidzi . Izi zimathandiza kwambiri pakulamulira malingaliro athu. Taganizirani za nsomba kapena nkhuku curry yokhala ndi mpunga wa bran, kapena china chake monga mphodza ndi mkate wa kurakkan, kapena mphodza ya nyemba zobiriwira kapena nyemba zobiriwira. Izi ndi chakudya chabwino cha carbohydrate kapena chakudya chosakaniza ndi mapuloteni chomwe tiyenera kusankha.
Koma tikadya zakudya zomwe zimagayidwa mwachangu, monga makeke ndi ma buns opangidwa kuchokera ku shuga, ufa wa buledi, shuga m'magazi mwathu imakwera mwadzidzidzi kenako imatsika mwadzidzidzi. Shuga m'magazi mwathu ikatsika, timayamba kukwiya, kuda nkhawa, komanso kumva njala kwambiri . Kenako timapeza chokoleti kapena maswiti omwe amabwera kwa ife. Izi zimatipangitsa kuti tibwererenso mumkhalidwe wa shuga wambiri komanso wotsika m'magazi.
Mankhwala 'Omwe Amatisangalatsa' - Tiyeni Tisangalatse Maganizo Athu Ndi Serotonin
Zakudya zokhala ndi mapuloteni ambiri zingakuthandizeni kuchepetsa thupi, koma sizingakupangitseni kukhala osangalala. Izi zili choncho chifukwa matupi athu amafunikira mankhwala otchedwa serotonin, omwe amatipangitsa kukhala osangalala.
Mwachidule, 'Serotonin' ndi "mankhwala osangalatsa" muubongo mwathu.
Zinthu zofunika popanga 'Serotonin' iyi ndi amino acid 'Tryptophan'. Chakudya chimakhala ngati galimoto yomwe imanyamula 'Tryptophan' iyi kupita ku ubongo. Pamene shuga m'magazi mwanu wachepa, zomwe zikutanthauza kuti kuchuluka kwa chakudya m'magazi kukachepa, kuchuluka kwa 'Tryptophan' komwe kumapita ku ubongo nako kumachepa. Zotsatira zake? Maganizo anu amachepa mwadzidzidzi.
Ndipotu, kafukufuku wapeza kuti kutsatira zakudya zochepa kwambiri za carb kwa milungu iwiri yokha kumawonjezera kutopa kwa akuluakulu onenepa kwambiri komanso kumachepetsa chikhumbo chawo chochita masewera olimbitsa thupi.
Mankhwala otchedwa `Serotonin` amaletsanso kunenepa. Kodi zimenezi zimagwira ntchito bwanji? Mukadya mokwanira, zimatumiza chizindikiro cha "kukhuta mokwanira" ku ubongo, komanso zimachepetsa chilakolako chanu chofuna kudya.
Tiyeni tiwongolere kusintha kwa maganizo komwe kumachitika chifukwa cha kupsinjika maganizo.
Nthawi zambiri timanena kuti musadye zakudya zokhala ndi shuga komanso zopatsa mphamvu zochepa. Koma mukakhala ndi nkhawa kapena kukwiya masana, muyenera kupeza njira yothetsera vutoli mwachangu.
Akatswiri amati, "Ngati mukumva chisoni masana, idyani chakudya chochepa chomwe chili ndi chakudya cham'mawa chokha." Izi zili choncho chifukwa kudya mapuloteni okhala ndi chakudya cham'mawa kumasokoneza kupanga kwa serotonin. Zakudya zokhala ndi mafuta ambiri zimachepetsa kugaya chakudya.
Mukakhala ndi nkhawa, kudya shuga wosavuta, kapena chakudya chopatsa mphamvu, ndi njira yachibadwa ya thupi lanu yothanirana ndi nkhawa imeneyo. Koma kumbukirani, musawonjezere mapuloteni kapena mafuta.
Njira yabwino yothetsera kupsinjika kwa masana kotereku ndikudya chakudya chopepuka cha ma carbohydrates ochepa komanso osavuta kugaya . Mwachitsanzo, mbatata yophika, popcorn wothira mchere, biscuit ya crackers yopanda mafuta ambiri, kapena chimanga chopanda mafuta ambiri chomwe chili ndi ulusi wambiri.
Patatha mphindi 20 kuchokera pamene mwadya izi, ubongo wanu umayamba kupanga 'Serotonin', yomwe imalamulira chilakolako chodya zakudya zokhala ndi shuga wambiri komanso mafuta ambiri. Choncho, nthawi ngati zimenezi, idyani chakudya chopepuka ngati ichi ndikudzisokoneza pochita china chomwe mumakonda.
Zakudya zina zofunika komanso zizolowezi zosungira mtima wachimwemwe
Kuwonjezera pa chakudya cham'mawa, kafukufuku wasonyeza kuti zakudya zina zambiri komanso zizolowezi zaumoyo zingathandize kusunga maganizo athu, komanso kuchepetsa kuvutika maganizo.
| Gawo la zakudya | Mitundu ya chakudya chomwe tingagule |
|---|---|
| Mafuta a Omega-3 | Izi ndi mitundu yodziwika bwino ya nsomba (monga salimoni, mackerel, tuna, sardines), mbewu za fulakesi, mtedza monga cashews, ndi ndiwo zamasamba zobiriwira zakuda. |
| Vitamini B-12 | Nyama ndi nsomba zopanda mafuta ambiri, zakudya za mkaka zopanda mafuta ambiri. |
| Selenium | Zakudya zam'madzi, mtedza, nyama yopanda mafuta ambiri, tirigu wonse, nyemba, zakudya za mkaka zopanda mafuta ambiri. |
Idyani zakudya zazing'ono pafupipafupi.
Kudya zakudya zopatsa thanzi pang'ono kangapo patsiku kungathandize kuti shuga m'magazi mwanu akhalebe wabwino. Izi zingathandize kupewa kusintha kwa maganizo komwe kumachitika chifukwa cha chakudya. Yesetsani kudya pang'ono kapena kudya pang'ono maola atatu kapena anayi aliwonse .
Malangizo ena owongolera kunenepa panthawi ya chikondwerero
Kudya zakudya zabwino nthawi ya chikondwerero sikungowonjezera chisangalalo chanu komanso kukuthandizani kuchepetsa kunenepa. Yesani malangizo awa.
- Musamasiye kudya chakudya cham'mawa! Ngati simudya chakudya cham'mawa, palibe chomwe mungadye tsiku lonse chomwe chidzagwire ntchito. Kafukufuku wasonyeza kuti anthu omwe amadya chakudya cham'mawa amakhala ndi maganizo abwino komanso mphamvu zambiri tsiku lonse.
- Imwani madzi ambiri. Chizindikiro choyamba cha kusowa madzi m'thupi ndi kutopa. Ngati mukumva kutopa, imwani kapu imodzi kapena ziwiri za madzi musanatenge bokosi la maswiti kuti muwone ngati mudakali ndi njala.
- Imwani mkaka wopanda mafuta ambiri. Uli ndi amino acid `Tryptophan' yolimbitsa ubongo ndi chakudya chachilengedwe chomwe chimathandiza kuupititsa ku ubongo. Mkaka ndi chakumwa chabwino chobwezeretsanso madzi m'thupi musanayambe komanso mutatha kuchita masewera olimbitsa thupi.
- Pewani kumwa mowa nthawi ya chikondwerero. Ngakhale kumwa mowa kungakupangitseni kumva bwino kwa kanthawi kochepa, kungakusokonezeni tulo, kukuwonjezera nkhawa, komanso kukuwonjezera nkhawa. Si njira yabwino yowonjezerera malingaliro anu.
- M'malo mwa chokoleti ndi mabisiketi okhala ndi mafuta ambiri, sungani ma crackers, popcorn, ndi ma crackers okhala ndi mafuta ochepa patebulo.
Uthenga Wopita Nawo Kunyumba
- Kusunga shuga m'magazi mwanu mokhazikika n'kofunika kwambiri kuti mukhale ndi thanzi labwino. Kuti muchite izi, sankhani chakudya chomwe chimagayidwa mosavuta komanso chokhala ndi tirigu wonse.
- Chakudya ndi chofunikira kwambiri popanga mankhwala a happy `Serotonin` muubongo.
- Mukayamba kulakalaka kudya chifukwa cha nkhawa, chepetsani chilakolakocho mwa kudya chakudya chopepuka komanso chopanda mafuta ambiri.
- Onjezani zakudya zokhala ndi omega-3, vitamini B-12, ndi selenium (nsomba, mtedza, ndiwo zamasamba, zakudya za mkaka) muzakudya zanu.
- Kudya chakudya cham'mawa, kumwa madzi ambiri, komanso kupewa kumwa mowa ndizofunikira kwambiri pa thanzi lanu la maganizo ndi thupi.
- Ngati mukupitirizabe kukhala ndi mavuto a maganizo kapena nkhawa ngakhale mutatsatira malangizo awa, onetsetsani kuti mwalankhula ndi dokotala wanu za vutoli.
💬 Comments (0)
Palibe ndemanga zomwe zatumizidwa pano. Onjezani ndemanga yanu pano koyamba.
Onjezani ndemanga yanu