Dzimwe nguva unonzwa sekuti hauna kukwana, kuti haunzwi kuda kuita chero chinhu, uye kuti kuzvivimba kwako kwaderera kusvika pazero here? Tinowanzo funga kuti izvi zvinokonzerwa nezvinhu zviri kuitika muhupenyu hwedu, matambudziko kubasa, kana zvimwe zvinopesvedzera kunze. Asi waiziva here kuti chikafu chatinodya zuva rega rega chine kugona kunoshamisa kwekudzora mufaro wedu, rugare rwepfungwa, uye kuzvivimba? Ehe, ichokwadi. Zvatinodya zvinokanganisa zvakananga uropi hwedu.
Hukama huripo pakati pemahormone emufaro muuropi, 'DOSE', nechikafu
Zvichitaurwa zviri nyore, pfungwa dzedu dzine makemikari anoita kuti tifare, tidzikame, uye tivimbe. Tinodaidza kuti 'mahormone anonzwa zvakanaka'. Kune mhando huru ina dzemahormone aya. Ndiwo Dopamine, Oxytocin, Serotonin, uye Endorphins. Mabhii ekutanga emana aya anosanganiswa kuti agadzire chirevo chekuti 'DOSE'.
Kana mahormone aya e'DOSE' akagadzirwa mumiviri yedu nehuwandu hwakakodzera, tinonzwa kufara, kuzorora, kugutsikana, uye chivimbo. Saka, chimwe chezvinhu zvakanakisisa zvatinogona kuita kuti tiwedzere kugadzirwa kwemahormone aya kudya chikafu chinovaka muviri.
Zvinoshamisa kuti 90% ye'hormone yedu yemufaro', serotonin, inogadzirwa kwete muuropi hwedu, asi mudumbu redu, ndiko kuti, muura hwedu. Izvi zvinoratidza kuti hutano hwemudumbu hwedu hwakabatana sei nehutano hwepfungwa.
Saka ndezvipi zvinovaka muviri zvinobatsira kugadzira mahormone aya e'DOSE'? Zvinovaka muviri zvakaita seOmega-3s, Magnesium, Vitamin C, Thiamine (Vitamin B1), Folate (Vitamin B9), uye Selenium zvakakosha pakuita izvi.
Maitiro mashanu ekudya anovaka chivimbo
Zvakanaka, ngationei kuti tingawedzera sei zvinovaka muviri izvi mukudya kwedu uye kuwedzera kuzvivimba kwedu. Heano mamwe matanho ari nyore aunogona kutevera.
1. Zadza zuva rako nemichero nemiriwo mitsva.
Izvi ndizvo zvatakambonzwa tese. Asi tinofanira kunzwisisa chokwadi chesainzi chiri shure kwazvo. Tsvagiridzo yakawana kuti vanhu vanodya michero nemiriwo mazuva matanhatu kana manomwe pasvondo vane mwero wepamusoro wekugutsikana nemufaro muhupenyu.
Zvikurukuru isa michero nemiriwo yemavara akasiyana mukudya kwako.
- Mavhitamini eFolate neB anowanikwa mumiriwo yakasvibira (spinach, kale) uye michero yecitrus (maranjisi, tangerines, marimu) anobatsira kugadzira serotonin.
- Vhitamini C, inowanikwa mumichero yakaita sekiwi, maranjisi, uye magwava , inozivikanwawo sehomoni yerudo.Zvakakosha pakugadzirwa kwe oxytocin .
2. Musakanganwa zvekudya zvakapfuma mu omega-3
Omega-3 fatty acids inobatsira zvikuru kuhurongwa hwedu hwetsinga. Dzinobatsira kuvandudza mafungiro, kuderedza kushushikana, uye kuvandudza mashandiro europi.
Kudya hove kaviri pasvondo inzira yakanaka yekuwana omega-3s. Hove dzine mafuta dzakadai sesalmon, mackerel, uye sardines ndidzo sarudzo dzakanakisisa. Pamusoro pezvo, walnuts, mbeu dzeflax, uye mbeu dzechia dzakapfumawo mu omega-3s.
3. Ngatinyorei runyorwa rwezvikafu zvinounza 'Kuvimba'
Nguva inotevera yaunoenda kuchitoro, funga nezvekuderedza kudya kwako chikafu chakagadzirwa nemapurasitiki. Pane kudaro, wedzera chikafu ichi chine hutano uye chinosimudzira chivimbo pane zvawakanyora.
| Zvinovaka Muviri | Nzvimbo dzeChikafu Dziripo |
|---|---|
| Makabhohaidhiretsi ane hutano (Makabhohaidhiretsi Ane Hutano) | Izvi zvinowedzera huwandu hwe serotonin. Semuenzaniso: Oats, quinoa, nyemba, mupunga webrown, chingwa chezviyo zvese. |
| Vhitamini D | Inoderedza kushushikana uye kuora mwoyo. Semuenzaniso: yogati, mazai, howa, mukaka une vhitamini D yakawedzerwa. |
| Alpha-linolenic Acid | Zvakakosha zvikuru pahutano hwehuropi. Semuenzaniso: MaWalnuts. |
| Magnesium | Salmon, mazambiringa akaomeswa, mabhanana, avocado, cashews, miriwo yakasvibira. |
| Thiamine (B1) | Zviyo zvakasimbiswa, chingwa, nyemba. |
| Selenium | Nzungu dzeBrazil - imwe kana mbiri pazuva dzakakwana, hove dzetuna. |
4. Wedzera zvinonhuhwirira mukudya kwako.
Kwete chete patinoita maekisesaizi, asiwo patinodya chimwe chinhu chine munyu, miviri yedu inoburitsa mahormone anonzi endorphins. Endorphins imishonga yechisikigo inoderedza marwadzo inobatsira kuderedza kushushikana uye kuvaka chivimbo. Saka usatya kuwedzera zvinonhuwira zvishoma kuchikafu chako. Chimwe chinhu chakadai semuto une munyu, stew yehove ine munyu, kana kari yemuriwo zvichabatsira kusimudzira mafungiro ako.
5. Madyiro aunoita akakoshawo!
Hazvisi zvekudya zvine utano chete, asi nzira yatinodya nayo nenzvimbo yatinogara zvinokanganisawo hutano hwedu hwepfungwa.
- Idya nevadikanwi: Kune mufaro mukuru mukunakidzwa nekudya nemhuri neshamwari dzepamoyo kupfuura kudya uri wega.
- Zvekudya zvinodzosa ndangariro dzinofadza: Kune zvimwe zvekudya zvinodzosa ndangariro dzinofadza dzehudiki hwedu. Funga nezvekudya kwaigarogadzirwa naamai vako. Kudzokorora uye kudya chikafu ichocho chine hutano kunogonawo kuunza pfungwa yekusuwa nguva yakapfuura. Asi yeuka, gara kure nezvikafu zvine shuga yakawanda . Pane kudaro, sarudza chimwe chinhu chine hutano senge chidimbu chechingwa chine bhanana nepeanut butter zvaigarogadzirwa naamai vako.
Saka, sarudza chikafu chako nekuchenjera uye ita kuti kuzvivimba kwako kuwedzere kunaka. Unogona kuwana mhedzisiro mikuru nekuchinja kudiki.
Mharidzo Yekuenda Nayo Kumba
- Hutano hwepfungwa dzako uye kuzvivimba zvine chekuita nechikafu chaunodya.
- Tora kudya kune zvinovaka muviri zvinowedzera 'mahormone emufaro' muuropi (DOSE).
- Wedzera michero mitsva, miriwo, omega-3s, uye zviyo zvakakwana mukudya kwako kwezuva nezuva.
- Deredza kudya zvekudya zvakagadzirwa nemafuta akawanda uye zvekudya zvine shuga yakawanda sezvinobvira.
- Madyiro amunoita akakoshawo; kudya pamwe chete nemhuri, kudya chikafu chine hutano chinodzosa ndangariro dzinofadza, kunowedzera hutano hwepfungwa.
- Kana uine zvinokunetsa nezveutano hwepfungwa dzako kana kudya kwako, zvakakosha zvikuru kutaura nachiremba uye kutsvaga mazano.
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