Zakudya Zolimbikitsa Maganizo: Kodi tikambirane za izi?

Tonsefe timakhala ndi nthawi zina m'miyoyo yathu pamene timamva ngati tili mumkhalidwe wovuta, sichoncho? Masiku otere, timakwiya ngakhale ndi chinthu chaching'ono kwambiri, timamva chisoni, ndipo sitikufuna kuchita chilichonse. Mwina ndi chifukwa chakuti muli ndi njala, kapena mwina thupi lanu likusowa michere. Koma kodi mukudziwa kuti zakudya zina zomwe timadya zili ndi mphamvu zodabwitsa zowongolera malingaliro athu?

Sayansi ikuphunzirabe zambiri zokhudza momwe chakudya chimakhudzira maganizo athu. Koma zomwe taphunzira mpaka pano zatipatsa zizindikiro zabwino. Mwachidule, kusintha kwa chakudya chomwe timadya kumakhudza kapangidwe kake, kapangidwe kake, ndi momwe ubongo wathu umagwirira ntchito. Izi zimakhudzanso khalidwe lathu ndi momwe timamvera. Tiyeni tiwone momwe chakudya chingatithandizire kukhala osangalala.

Chakudya chingakuthandizeni kuwonjezera chimwemwe chanu

Yesani kugwiritsa ntchito malingaliro ambiri omwe ali pansipa m'moyo wanu momwe mungathere. Izi zidzakuthandizani kwambiri osati pamalingaliro anu okha, komanso pa thanzi lanu lonse.

1. Kodi tidzazolowere kudya nsomba?

Onjezani mafuta ochulukirapo a omega-3 muzakudya zanu. Izi zimapezeka mu nsomba ndi zakudya zina za zomera. Ofufuza apeza kuti ma omega-3 amenewa amathandiza kuti munthu akhale ndi maganizo abwino ndipo amathandiza kwambiri pa thanzi la maganizo.

Taganizirani izi: Kafukufuku waposachedwapa wapeza kuti kudya nsomba kumakhudzana ndi thanzi labwino la maganizo. Unapezanso kuti mkaka wa m'mawere wa amayi atsopano ukakhala ndi DHA yochepa (omega-3 yomwe imapezeka mu nsomba), amakhala pachiwopsezo chachikulu chotenga matenda a postpartum depression.

Ngati simukukonda kudya nsomba, muthanso kugwiritsa ntchito zakudya zamasamba zokhala ndi omega-3s. Mbewu za fulakesi zophikidwa ndi gwero labwino kwambiri. Kuwonjezera supuni imodzi ya mbewu za fulakesi zophikidwa patsiku ndi kotetezeka kwa anthu ambiri. Komabe, ngati muli ndi pakati, mukuyamwitsa, kapena muli ndi nkhawa zina zaumoyo, funsani dokotala musanagwiritse ntchito. Kuphatikiza apo, mafuta a canola, purslane, kolifulawa, nyemba zofiira, ndi broccoli zilinso ndi omega-3s.

2. Chakudya cham'mawa chokwanira ndi chofunikira kwambiri!

Musamaphonye chakudya cham'mawa. Idyani chakudya cham'mawa chokwanira tsiku lililonse chomwe chili ndi chakudya chamafuta athunthu, pamodzi ndi ulusi , michere, mapuloteni pang'ono, ndi mafuta abwino. Kafukufuku akusonyeza kuti kudya chakudya cham'mawa tsiku lililonse sikumangowonjezera malingaliro, komanso kumawonjezera kukumbukira, kumakupatsani mphamvu zambiri tsiku lonse, komanso kumakupangitsani kukhala chete.

3. Onjezani zakudya zokhala ndi selenium yambiri

SeleniumSelenium ndi mchere womwe ndi wabwino kwambiri ku ubongo wathu. Kafukufuku wosiyanasiyana wanena za kugwirizana pakati pa kuchuluka kwa selenium m'thupi ndi kusasangalala. Ngakhale kuti chifukwa chenicheni cha izi sichikudziwika bwino, ofufuza apeza zizindikiro zina. Thupi lathu likasowa selenium, ubongo umayesetsa kusunga selenium yochuluka momwe ungathere. Chifukwa chake, asayansi amakhulupirira kuti selenium imagwira ntchito yofunika kwambiri pakugwira ntchito kwa ubongo.

4. Ngati muli ndi kunenepa pang'ono, chepetsani thupi pang'onopang'ono.

Ngati muli onenepa kwambiri, kafukufuku wina akusonyeza kuti kuchepetsa thupi pang'onopang'ono koma pang'onopang'ono kungathandize kusintha maganizo anu. Koma kuchepetsa kudya zakudya zopatsa thanzi si yankho. Mwadzidzidzi kuchepetsa ma calories ndi chakudya kungayambitse kukwiya. Ndicho chifukwa chake ndikofunikira kuchepetsa thupi pang'onopang'ono, pamodzi ndi kudya zakudya zabwino komanso kuchita masewera olimbitsa thupi.

Kodi tingawonjezere bwanji 'neurotransmitter yathu yachimwemwe', serotonin?

Serotonin ndi neurotransmitter mu ubongo wathu.Ndimakonda kutcha izi kuti ndi mankhwala "omwe amamva bwino". Mwachidule, zimatumiza mauthenga "osangalala" ku ubongo wathu. Mlingo wa serotonin m'magazi mwathu ukakhala wokwera, malingaliro athu amakhala abwino. Mofananamo, pamene kuchuluka kwa serotonin kuli kochepa, malingaliro amatha kukhumudwa ndipo malingaliro ankhanza amatha kuwonjezeka.

Zinthu zingapo zomwe timadya zimatha kukhudza kuchuluka kwa serotonin m'thupi.

• Tryptophan: Iyi ndi amino acid . Tryptophan ikalowa muubongo, serotonin imapangidwa kwambiri muubongo. Ngakhale kuti tryptophan imapezeka muzakudya zonse zokhala ndi mapuloteni ambiri, kudya zakudya zambirizi kungathe kuiletsa kufika muubongo. Izi zili choncho chifukwa imavutika kupikisana ndi ma amino acid ena kuti idutse chotchinga cha magazi/ubongo. Chodabwitsa n'chakuti, kudya zakudya zokhala ndi chakudya kumawonjezera mwayi woti tryptophan ilowe muubongo.

• Chakudya: Ubale pakati pa chakudya ndi serotonin ndi lupanga lakuthwa konsekonse. Timafunikira chakudya, makamaka tirigu wonse, nyemba, zipatso, ndi ndiwo zamasamba, zomwe zili ndi ulusi wambiri ndi michere ina. Koma anthu ena, makamaka akazi, amadya zakudya zokhwasula-khwasula zokhala ndi chakudya chambiri akafuna kumva bwino. Izi zingayambitse kunenepa.

• Folic acid (Folic acid / Folate): Ngati sitipeza folic acid yokwanira muzakudya zathu, kuchuluka kwa serotonin muubongo kumatha kuchepa. Kafukufuku wina akusonyeza kuti kumwa zakudya zowonjezera za folic acid ndikudya zakudya zokhala ndi folic acid yambiri (sipinachi, mphodza, masamba obiriwira) kungathandize anthu ena omwe ali ndi vuto la kuvutika maganizo.

• Mowa: Simuyenera kukhala katswiri kuti mumvetse kuti mowa siwothandiza kuti munthu akhale ndi maganizo abwino, sichoncho? Kuti mupewe kukhumudwa nthawi zonse, ndikofunikira kupewa kumwa mowa mopitirira muyeso . Palinso umboni wa sayansi wosonyeza kuti pali kugwirizana pakati pa kusagwira ntchito bwino kwa serotonin, kusasangalala, ndi kumwa mowa mopitirira muyeso.