Tose tinoda nguva dzemitambo yakaita seGore Idzva neKisimusi. Asi kana uchifunga nezvekubatikana nebasa, kumhanya-mhanya, kushushikana, uye kutadza kudzora chikafu chako chinouya nacho, zvinogona kukuremera, handiti? Haudi kurega kushushikana uku nekuwedzera uremu zvichikanganisa mafaro ako emitambo. Nhasi, ngatitaure nezvekudya kunogona kukubatsira kuvandudza mafungiro ako paunenge uchinetseka, pamwe nekukubatsira kudzora huremu hwako. Izvi zvichakubatsira kunzwa wakadzikama uye wakasununguka munguva yese yemhemberero.
Kuwanda kweshuga muropa kunokanganisa sei mufaro wako?
Nzira yakanakisisa yekugadzirisa kumanikidzwa uye mabasa emwaka wezororo ndeyekuchengetedza mafungiro ako nesimba rako zvakagadzikana. Hauzongonzwi wakareruka chete, asi hauzodyi zvakanyanya.
Zvichitaurwa zviri nyore, patinosarudza chikafu chinonyudzwa nyore nyore nemiviri yedu, huwandu hweshuga muropa redu hunoramba hwakafanana, pane kungoerekana hwakwira nekudzika . Izvi zvinobatsira zvikuru mukudzora manzwiro edu. Funga nezvehove kana huku curry ine mupunga webran, kana chimwe chinhu chakaita senyemba ine chingwa chekurakkan, kana stew yemapizi kana bhinzi. Aya ndiwo makabhohaidhiretsi kana makabhohaidhiretsi akanaka akasanganiswa nemapuroteni atinofanira kusarudza.
Asi patinodya chikafu chinokurumidza kugayiwa, senge makeke nemabuns akagadzirwa neshuga, hupfu hwechingwa, huwandu hweshuga muropa redu hunongoerekana hwakwira uye hwobva hwadzikira kamwe kamwe. Kana huwandu hweshuga muropa redu hukadzikira, tinotanga kunzwa kushatirwa, kunetseka, uye nzara yakanyanya . Zvadaro tinotora chokoreti kana siwiti inouya kwatiri. Izvi zvinoita kuti tigare muchikamu chehuwandu hweshuga muropa hwakakwira uye hwakaderera zvakare.
Kemikari 'Inotifadza' - Ngatifadzei Pfungwa Dzedu neSerotonin
Kudya zvine mapuroteni akawanda kunogona kukubatsira kuderedza huremu, asi hazvizokuiti kuti ufare. Izvi zvinodaro nekuti miviri yedu inoda kemikari inonzi serotonin, iyo inoita kuti tifare.
Zvichitaurwa zviri nyore, 'Serotonin' "ikemikari inonzwa zvakanaka" iri muuropi hwedu.
Chinhu chinodiwa kugadzira 'Serotonin' iyi iamino acid 'Tryptophan'. Makabhohaidhiretsi akafanana nemota inotakura 'Tryptophan' iyi kuenda kuuropi. Kana huwandu hweshuga muropa rako hwadzikira, zvinoreva kuti kana huwandu hwemakabhohaidhiretsi hwadzikira, huwandu hwe'Tryptophan' hunoenda kuuropi hunodzikirawo. Mugumisiro wacho? Mafungiro ako anodzikira kamwe kamwe.
Kutaura zvazviri, tsvakiridzo yakatowana kuti kutevera kudya kwemasikati kusina makabhohaidhiretsi akawanda kwemavhiki maviri chete kunowedzera kuneta muvanhu vakuru vane mafuta akakora uye kunoderedza chido chavo chekurovedza muviri.
Kemikari inonzi `Serotonin` inodzivirirawo kuwedzera uremu. Izvi zvinoshanda sei? Kana wadya zvakakwana, inotumira chiratidzo chekuti "zvakakwana zvakwana" (kuguta) kuuropi, uye inoderedzawo chishuwo chako chekudya.
Ngatidzorei kuchinja-chinja kwemafungiro kunokonzerwa nekushushikana.
Tinowanzoti usadye makabhohaidhiretsi ane shuga. Asi kana uchinzwa kushushikana kana kushatirwa masikati, unoda mhinduro nekukurumidza.
"Kana uchinzwa kusuruvara masikati, idya chikafu chidiki chinongova makabhohaidhiretsi," vanodaro nyanzvi. Izvi zvinodaro nekuti kudya mapuroteni ane makabhohaidhiretsi kunokanganisa kugadzirwa kweserotonin. Kudya kune mafuta akawanda kunoderedza kugaya chikafu.
Kana uchinzwa kushushikana, kudya shuga iri nyore, inogayiwa nekukurumidza, kana makabhohaidhiretsi, inzira yechisikigo yemuviri wako yekugadzirisa kushushikana ikoko. Asi yeuka, usawedzera mapuroteni kana mafuta pairi.
Nzira yakanakisisa yekugadzirisa kushushikana kwemasikati yakadai ndeyekudya kadiki kemakabhohaidhiretsi kasina mafuta akawanda, kanokurumidza kugayiwa . Semuenzaniso, mbatatisi yakabikwa, popcorn yakarungwa nemunyu, bhisikiti recracker risina mafuta akawanda, kana chibage chine mafuta mashoma chine fiber yakawanda.
Mushure memaminitsi angangoita makumi maviri mushure mekudya izvi, uropi hwako hunotanga kugadzira 'Serotonin', iyo inodzora chishuwo chekudya chikafu chine shuga yakawanda uye chine mafuta akawanda. Saka, panguva dzakadai, idya chikafu chidiki chakadai wozvikanganisa nekuita chimwe chinhu chaunofarira.
Zvimwe zvekudya zvakakosha uye tsika dzekuchengetedza moyo unofara
Kuwedzera kumakabhohaidhiretsi, tsvakurudzo yakaratidza kuti zvimwe zvinovaka muviri zvakawanda uye tsika dzehutano zvinogona kubatsira kuchengetedza mafungiro edu uye, kusvika pamwero wakati, kuderedza kuora mwoyo.
| Chikamu chezvinovaka muviri | Mhando dzezvekudya zvatinogona kutenga |
|---|---|
| Omega-3 fatty acids | Idzi ndidzo mhando dzehove dzakajairika (dzakadai sesalmon, mackerel, tuna, sardines), flaxseed, nzungu dzakadai secashews, uye miriwo ine mashizha matema. |
| Vhitamini B-12 | Nyama nehove zvisina mafuta akawanda, chikafu chemukaka chisina mafuta akawanda. |
| Selenium | Zvokudya zvegungwa, nzungu, nyama isina mafuta akawanda, zviyo zvese, bhinzi, chikafu chemukaka chisina mafuta akawanda. |
Idya zvikafu zvidiki nguva nenguva.
Kudya zvikafu zvidiki zvine hutano mukati mezuva kunogona kubatsira kuchengetedza huwandu hweshuga muropa rako hwakagadzikana. Izvi zvinogona kubatsira kudzivirira kushanduka-shanduka kwemanzwiro kunokonzerwa nechikafu. Edza kudya zvishoma kana kudya zvishoma maawa matatu kusvika mana ega ega .
Mamwe mazano ekudzora kuwedzera uremu munguva yezororo
Kudya chikafu chine hutano panguva yemhemberero hakungobatsiri chete kuti unzwe zviri nani asiwo kuchakubatsira kudzora uremu. Edza mazano aya.
- Usambofa wakarega kudya kwemangwanani! Kana ukasadya kudya kwemangwanani, hapana chaunodya chinoshanda zuva rose. Ongororo dzakaratidza kuti vanhu vanodya kudya kwemangwanani vane mafungiro akanaka uye simba riri nani mukati mezuva rose.
- Inwa mvura yakawanda. Chiratidzo chekutanga chekushaya mvura mumuviri kuneta. Kana uchinzwa kuneta, inwa girazi rimwe kana maviri emvura usati watora bhokisi remasiwiti kuti uone kana uchiri nenzara.
- Inwa mukaka usina mafuta akawanda. Une amino acid `Tryptophan' inowedzera uropi uye makabhohaidhiretsi echisikigo anobatsira kuutakura kuenda kuuropi. Mukaka chinwiwa chakanakawo chekupa muviri mvura usati waita maekisesaizi uye wapedza.
- Usanwa doro panguva yemhemberero. Kunyange zvazvo kunwa doro kungaita kuti unzwe wakasununguka kwenguva pfupi, kunogona kukanganisa hope dzako, kuwedzera kushushikana, uye kuwedzera kuzvidya mwoyo. Haisi nzira yakanaka yekuvandudza manzwiro ako.
- Panzvimbo pechokoreti nemabhisikiti ane mafuta akawanda, chengetai macrackers ane mafuta mashoma, popcorn, uye saltine crackers patafura.
Mharidzo Yekuenda Nayo Kumba
- Kuchengetedza huwandu hweshuga muropa hwakagadzikana kwakakosha zvikuru kuti ugare uine mafungiro akanaka. Kuti uite izvi, sarudza makabhohaidhiretsi ari nyore kugaya uye ane zviyo zvakakwana.
- Makabhohaidhiretsi akakosha pakugadzirwa kwekemikari inonzi 'Serotonin' muuropi.
- Kana uchinzwa kuda kudya nekuda kwekunetseka, dzora kudya uku nekudya chikafu chidiki chine mafuta mashoma.
- Wedzera zvekudya zvakapfuma mu omega-3, vhitamini B-12, uye selenium (hove, nzungu, miriwo, chikafu chemukaka) mukudya kwako.
- Kudya kudya kwekuseni, kunwa mvura yakawanda, uye kusanwa doro zvakakosha zvikuru pahutano hwepfungwa nemuviri wako.
- Kana ukaramba uine matambudziko emanzwiro kana kushushikana pasinei nekutevera mirairo iyi, iva nechokwadi chekutaura nachiremba wako nezvazvo.
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