Pane hukama here pakati pekuora mwoyo kwako nezvaunodya nezvaunonwa? (Kuora mwoyo uye Kudya)

Wakambonzwa mutoro unorema pamoyo pako here, kusuruvara, kusurukirwa, kana kunzwa kusada kuita chero chinhu? Mukurapa tinoti chirwere ichi kuora mwoyo, kana kuti sezvinozivikanwa nevanhu vazhinji, 'Kuora mwoyo'. Vanhu vazhinji vanofunga kuti mishonga ndiyo chete mhinduro yeizvi. Ichokwadi, kuora mwoyo chirwere chinoda kurapwa. Asi waiziva here kuti zvinhu zvatinodya nekunwa zuva nezuva zvinogonawo kukanganisa mufaro wedu nepfungwa dzedu? Asi yeuka, izvi hazvirevi kuti kuora mwoyo kunogona kurapwa zvachose. Asi pamwe chete nekurapwa kwako, kuchengetedza kudya kwakanaka kuchakubatsira kupora nekukurumidza.

Ma antioxidants anodzivirira masero europi

Zvichitaurwa zviri nyore, miviri yedu inoburitsa zvidimbu zvinonzi 'free radicals'. Pazvinoungana, zvinogona kukuvadza masero emuviri wedu, kutichembera nekukurumidza, uye zvinotungamira kune zvimwe zvirwere zvakawanda. Ongororo dzakawana kuti imwe yenhengo dzinonyanya kukuvadzwa neizvi uropi hwedu.

Saka kunyange pasina nzira yekumisa zvachose zvidimbu izvi zvinokuvadza, tinogona kuderedza simba razvo. Ndipo panopinda chikafu chine antioxidants. Izvi zvakaita sevarindi vanodzivirira masero edu.

Makabhohaidhiretsi 'akangwara' anodzikamisa pfungwa

Makabhohaidhiretsi, kana kuti starch, zvakabatana zvakananga nekemikari inonzwa zvakanaka inonzi serotonin . Nyanzvi dzinotenda kuti dzimwe nguva tinongoerekana tada zvinotapira kana huwandu hweserotonin yedu hwaderera.

Asi pano tinofanira kuva vakangwara zvikuru. Tinofanira kusarudza 'smart' kana 'complex carbohydrates' . Tinofanira kudzivisa 'simple carbohydrates' dzakadai semakeke, mabhisikiti, nezvinwiwa zvine shuga. Nekuti mufaro wazvinopa unobva wangoerekana wapera uye unokurumidza kupera.

• MaCarbohydrate Akangwara: Zviyo zvakaita semupunga webrown, buckwheat, oats, bhari, michero mitsva, miriwo, nyemba dzakadai senyemba, uye nyemba.

Mapuroteni esimba uye kutarisisa

Zvikafu zvakaita seturkey, tuna, nehuku zvine amino acid inonzi tryptophan . Izvi ndizvo zvinobatsira uropi kugadzira serotonin yataurwa pamusoro apa. Kana uchida kuramba wakatarira uye wakatarira, zvakanaka kudya chikafu chine mapuroteni akawanda. Edza kuisa mapuroteni mukudya kwako kakawanda pazuva.

• Mapuroteni akanaka: bhinzi, pizi, nyemba, nyama yemombe isina mafuta akawanda, chizi chisina mafuta akawanda, hove, mukaka, huku, zvigadzirwa zve soya, uye yogati.

Vhitamini B uye kudya kweMediterranean

Ongororo yakaitwa kuSpain yakawana kuti kuora mwoyo kwainyanya kuitika kuvarume vane B vitamin folate shoma (kunyanya avo vanoputa), uye kuvakadzi vane vitamin B12 shoma (kunyanya avo vanoputa uye vasingaite maekisesaizi).

Iyi haisi ongororo yekutanga kuwana hukama pakati pemavhitamini aya nekuora mwoyo. Zvisinei, vaongorori havasati vanyatsojeka kuti kushomeka kwezvekudya kunokonzera here kuora mwoyo, kana kuti kuora mwoyo kunokonzera kushomeka kwezvekudya nekusadya zvakanaka.

Chero chikonzero chipi zvacho, tinogona kuwana mavhitamini ese ari maviri aya eB kuburikidza nekudya kweMediterranean.

• Zvikafu zvakapfuma mu folate: Nyemba (nyemba, nyemba), nzungu, michero yakawanda, uye miriwo yakasvibira (spinach, kale).
• Zvikafu zvakapfuma muvhitamini B12: Zvese zvinogadzirwa nemhuka zvine mafuta mashoma, semuenzaniso hove nezvigadzirwa zvemukaka zvisina mafuta akawanda.

Simba revhitamini D rinobva kuzuva

Waizviziva here kuti ma vitamin D receptors anowanikwa mumuviri wese, kusanganisira uropi hwedu? Ongororo yenyika ichangoburwa yakawana kuti vanhu vane vitamin D shoma vane mukana wekuva nechirwere chekuora mwoyo. Ungafunga kuti ichi hachisi dambudziko guru nekuti nyika yedu haina chiedza chezuva chakawanda. Asi vanhu vanoshanda mumba zuva rese vasingawani zuva rakawanda vanogona kuwana dambudziko iri.

Kunyange hazvo pasina ruzivo rwakajeka rwekuti unoda vhitamini D yakawanda sei, kutora vhitamini D yakawandisa hakuna kunaka. Izvi zvinogona kukanganisa huwandu hwecalcium uye mashandiro eitsvo. Saka kana uchifungidzira kuti une kushomeka kwakadaro, zvakanaka kuona chiremba kuti akupe mazano.

Musakanganwa zvicherwa izvi zviviri!

Selenium

Ongororo dzakaratidza hukama huripo pakati pehuwandu hwakaderera hwe selenium uye kuchinja-chinja kwemanzwiro . Selenium inokurudzirwa kuvanhu vakuru zuva nezuva i55 micrograms. Zviri nani kuiwana kubva muchikafu pane kubva kune zvinovaka muviri.

• Zvikafu zvakapfuma mu selenium: Nyemba nenyemba, nyama dzisina mafuta akawanda, zvigadzirwa zvemukaka zvisina mafuta akawanda, nzungu (kunyanya nzungu dzeBrazil. Asi usazvidye kakawanda kana zvakanyanya panguva imwe chete, sezvo selenium inogona kukuvadza), hove dzegungwa (oysters, clams, sardines, crab), uye zviyo zvese.

Omega-3 Fatty Acids

Munguva pfupi yapfuura, masayendisiti akawana kuti Major Depression Disorder yakajairika munharaunda dzisingadyi omega-3 yakakwana. Uye zvimwe zvidzidzo zvakaratidza kuti vanhu vanodya hove shoma (chikafu chakapfuma mu omega-3s) vane mukana wekuwana kuora mwoyo. Chimwezve ndechekuti, omega-3s inobatsirawo mwoyo wako.

• Zvikafu zvakapfuma mu omega-3: Hove dzine mafuta (salmon, sardines, uye tuna), mafuta eflaxseed, canola, uye soya, nzungu (kunyanya walnuts), uye miriwo yemashizha ane ruvara rwegirini rwakasviba.

Huremu hwako nemararamiro ako zvinokoshawo.

Vanhu vakafuta vane mukana wakakura wekuora mwoyo. Uye vanhu vane kuora mwoyo vane mukana wakakura wekufuta. Vaongorori vanotenda kuti izvi zvinokonzerwa nekuchinja kwemuviri wemuviri uye mahormone anoitika nekuora mwoyo.

Nerombo rakanaka, kutevera kudya kunovaka muviri, sezvatakakurukura munyaya ino, kuchakubatsira kuchengetedza huremu hwakanaka.

Uyewo, yeuka kuti doro nezvinodhaka zvinokanganisa zvakananga mafungiro ako nekurara kwako. Kwete izvozvo chete, asi kana uri kutora mishonga yekuderedza kushungurudzika, zvinogonawo kuderedza kushanda kwemishonga iyoyo. Zvinwiwa zvine caffeine zvakaita sekofi netii zvinogona kuita kuti unzwe kusagadzikana uye zvikuomere kurara husiku. Ipfungwa yakanaka kurega kunwa caffeine mushure me12 masikati.