Hausi kungonzwa wakasuruvara here dzimwe nguva? Unotsamwa nezvinhu zvidiki here? Unongonzwa wakashatirwa uye uchinetseka here? Dzimwe nguva hatitombofungi nezvazvo, asi chikafu chatinodya zuva nezuva chinogona kukanganisa zvinhu izvi. Nyanzvi dzezvekudya dzinoti chikafu chatinodya chinogona kugadzira kana kuparadza mufaro wedu nerugare rwepfungwa munguva pfupi uye refu.
Zvichitaurwa zviri nyore, kuchengetedza huwandu hweshuga muropa redu hwakagadzikana kuburikidza nezvikafu zvatinodya zuva nezuva, uye kuchengetedza hurongwa hwedu hwekugaya, ndiko kuti, nzira yedu yekugaya (GI system), ine hutano, zvakakosha zvikuru kuti pfungwa dzedu dzifare uye simba remuviri. Fungidzira, paunodya shuga yakawanda, hupfu hwakacheneswa, nezvimwewo, huwandu hweshuga muropa rako hunongoerekana hwakwira uye hwadzikira zvakare. Zvakafanana nekutasva roller-coaster. Kana izvi zvikaitika, zvakajairika kunzwa kusagadzikana, hasha, uye kuneta. Saizvozvowo, kana usingadyi zvakanaka nekuda kwe "kudya kwefashoni" kunoshamisa kunoitwa nevamwe vanhu, unenge uine nzara, kana kuti kana usinganwi fiber yakakwana nemvura uye ukatanga kuzvimba, hurongwa hwako hwekugaya hunokanganiswawo. Izvi zvinokanganisawo zvakananga mafungiro edu.
Kana tikadya zvine hutano vhiki nevhiki, mwedzi nemwedzi, hatizongorwi nezvirwere chete, asi tichafarawo. Semuenzaniso, zvinovaka muviri zviri mune zvimwe zvekudya zvinobatsira kudzora huwandu hwemahormone akaita se serotonin, izvo zvinoita kuti tifare. Zvimwe zvinovaka muviri zvinodzivirira kuzvimba mumuviri uye zvinobatsira kuyerera kweropa kunhengo dzese dzemuviri.
Zvikafu zvitanhatu nezvinwiwa zvinowedzera mufaro
Zvakanaka, ngationei kuti ndezvipi zvekudya nezvinwiwa zvinopa mufaro mumoyo uye zvinovandudza mafungiro edu.
1. Idya chikafu chine vhitamini B12 yakawanda uye folic acid (folate)
Vhitamini B12 nefolic acid mavhitamini maviri anobatsira kudzivirira zvirwere zvetsinga dzemuviri, matambudziko emanzwiro, uye dementia zvinoitika nekukwegura. Kune zvekudya zvakawanda muSri Lanka zvinogona kusanganiswa nezviviri izvi.
- Folic acid inowanikwa zvakanyanya mumiriwo yakasvibira nemiriwo (spinach, kale, sipinachi) uye nyemba (pizi, nyemba, nyemba, nyemba).
- Vhitamini B12 inowanikwa zvakanyanya munyama, hove, huku, uye chikafu chemukaka.
Fungidzira kuti zvaizova zvakanaka sei kuwedzera sipinachi mu stew yenyemba woidya nehove nemupunga. Kana, huku ine chizi. Nezvinhu zviri nyore zvakaita seizvi, tinogona kuwana zvese izvi zvinovaka muviri zvinokosha.
2. Iva nechokwadi chekuisa michero nemiriwo mukudya kwako.
Michero nemiriwo chikafu chinotapira chakazara nemavhitamini akakosha, zvicherwa, uye maantioxidant. Ongororo yakawana kuti vanhu vanodya kanenge kaviri michero nemiriwo pazuva vane mukana we11% wekubatwa nechirwere chemwoyo kupfuura avo vasingadye. Saka, usakanganwa kuisa mhando dzakasiyana dzemichero nemiriwo mukudya kwako zuva rega rega.
3. Idya chikafu chine selenium yakawanda zuva nezuva
Selenium chinhu chakakosha chinoshanda seantioxidant mumuviri wedu. Tsvagiridzo yakawana kuti oxidative stress muuropi inogona kunge yakabatana nekuora mwoyo kudiki kusvika pakati nepakati muvanhu vakuru. Selenium inogona kubatsira kuderedza dambudziko iri.
Munhu mukuru anoda ma microgram makumi mashanu nemashanu e selenium pazuva. Ngationei kuti tingawana sei izvi kubva mukudya uku.
| Rudzi rwechikafu | Mienzaniso |
|---|---|
| Zviyo Zvose | Oats, mupunga webrown (mupunga webrown une bran), buckwheat, chingwa chezviyo zvese |
| Hove dzegungwa | Oysters, magakanje, clams, hove dzetuna (kelavallo) |
| Nzungu neMbiriwo | Nzungu dzeBrazil, cashews, lentils, nyemba |
| Nyama isina mafuta | Huku isina ganda, nyama yemombe |
4. Idya hove mazuva mashoma pasvondo.
Ongororo dzinoverengeka dzichangobva kuitwa dzakaratidza kuti vanhu vanogara vachidya hove dzine mafuta akawanda ane omega-3 fatty acids vane mukana wakaderera wekuva nezviratidzo zvekuora mwoyo. Omega-3s inonyanya kushanda mukurapa zvirwere zvakaita sekuora mwoyo mushure mekusununguka.
Hove dzakapfuma mu omega-3 dzinosanganisira sardines, herring, mackerel, tuna, uye salmon.
5. Wana vhitamini D zuva rega rega
Kugara uchipisa zuva zvishoma kunoita kuti unzwe kufara uye kugadzikana, handiti? Pane chikonzero cheizvozvo. Chiedza chezuva chinobatsira ganda redu kugadzira vhitamini D. Ongororo dzakaratidza kuti pane hukama pakati pehuwandu hwakaderera hwevhitamini D nezvirwere zvepfungwa zvakaita seSeasonal Affective Disorder neMajor Depression Disorder .
Kune chikafu chidiki chine vhitamini D. Saka, nzira yakanakisisa ndeyekuwana maminetsi gumi nemashanu kusvika makumi maviri ekuvhenekerwa nezuva mangwanani , kudya chikafu chine vhitamini D, uye kana zvichidikanwa, tora vhitamini D sezvakarairwa nachiremba wako. Tinogona kuwana vhitamini D kubva kuhove dzine mafuta dzakadai sesalmon netuna, ma yolks ezai, uye mukaka wakasimbiswa nevhitamini D, yogati, nezviyo.
6. Ravira chidimbu chechokoreti yakasviba.
Ehe, wazvinzwa zvakanaka. Kudya chokoreti diki kunokurudzira kugadzirwa kwemakemikari 'anofadza' anonzi endorphins muuropi hwedu. Kwete izvozvo chete, chokoreti diki yakanakawo kumoyo. Inobatsirawo kudzivirira mafuta kuti asaungane mutsinga dzeropa. Asi yeuka, haisi chokoreti yemukaka ine shuga yakawanda, asi chokoreti diki ine cocoa yakawanda ndiyo yakakodzera izvi.
Zvikafu nezvinwiwa zvinokufadza
Sezvakangoitawo zvekudya zvinotifadza, kunewo zvekudya zvinotigumbura uye zvinokanganisa mafungiro edu. Ngationei kuti ndezvipi uye kuti tingazvingwarira sei.
| Tsika yakaipa | Mhedzisiro uye mhinduro |
|---|---|
| Zvikafu zvine mafuta akawandisa | Kuwedzera kuzvirwere zvemwoyo, kudya zvine mafuta akawanda, zvakaita sezvikafu zvakakangwa, zvekudya zvinokurumidza, uye nyama dzakagadzirwa, zvinogona kunge zvakabatana nekuora mwoyo. Kuderedza izvi kunogona kubatsira kuvandudza mafungiro. |
| Doro | Doro rinoderedza kushushikana kwepfungwa. Kunyange zvazvo ringapa mufaro wenguva pfupi muhuwandu hushoma, rinokanganisa masero etsinga, rinokurumidza kuchinja mafungiro, uye pakupedzisira rinotungamira mukuora mwoyo. Zvakakosha kuderedza kana kurega zvachose kunwa doro. |
| Kunyanyisa caffeine | Caffeine inokurudzira muviri. Kunyangwe tii nekofi zvichigona kutipa simba, zvakawandisa zvinogona kutiita kuti tinzwe kutya uye kutsamwa. Caffeine, kunyanya manheru, inogona kukanganisa hope dzako. Kushaya hope ndicho chikonzero chikuru chekushatirwa uye kuneta mangwana acho. Kana uchinyanya kukanganiswa necaffeine, edza kuderedza huwandu hwemakapu etii/kofi aunonwa pazuva. |
Chekupedzisira, yeuka, zvatinodya zvinokanganisa miviri yedu nepfungwa dzedu zvakananga. Kudya kwakaringana uye kunovaka muviri ndicho chinhu chakanakisa chinoita kuti muviri uve neutano hwakanaka uye pfungwa dzinofara. Kana uine shanduko dzinogara kwenguva refu mumanzwiro ako, kana kuti uine zviratidzo zvekuora mwoyo, iva nechokwadi chekuona chiremba wako kuti akupe mazano .
Mharidzo Yekuenda Nayo Kumba
- Pane hukama hwakananga pakati pemanzwiro ako nechikafu chaunodya.
- Kuchengetedza huwandu hweshuga muropa rako hwakagadzikana kwakakosha zvikuru kuti ufare. Deredza kudya zvine shuga yakawanda nefurawa yakacheneswa.
- Isa zvekudya zvakapfuma muvhitamini B12, folic acid, selenium, uye omega-3 fatty acids (miriwo yakasvibira, nzungu, hove, nyama) mukudya kwako nguva dzose.
- Wana vhitamini D kubva pakuvhenekerwa nezuva mangwanani.
- Zvikafu zvakakangwa, zvine mafuta akawanda, doro, uye kunwa caffeine yakawandisa zvinogona kukanganisa mafungiro ako.
- Kana uine zvinokunetsa nezveutano hwako hwepfungwa, usambozvifuratira. Tsvaga mazano kubva kuna chiremba ane hunyanzvi .
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