Zvekudya Zvinowedzera Manzwiro: Tingataura nezveizvi here?

Tose tine nguva muhupenyu hwedu patinonzwa sekunge tiri mumatambudziko, handiti? Pamazuva akadaro, tinotsamwira kunyange chinhu chidiki-diki, tinosuruvara, uye hatidi kuita chero chinhu. Pamwe imhaka yekuti une nzara, kana kuti pamwe muviri wako hauna zvinovaka muviri. Asi waizviziva here kuti zvimwe zvekudya zvatinodya zvine simba rinoshamisa rekuvandudza manzwiro edu?

Sainzi ichiri kudzidza zvakawanda nezvekuti chikafu chinokanganisa sei mafungiro edu. Asi zvatakadzidza kusvika pari zvino zvakatipa zviratidzo zvakanaka. Zvichitaurwa zviri nyore, shanduko muchikafu chatinodya dzinokanganisa chimiro, kemesitiri, uye mashandiro emuviri ehuropi hwedu. Izvi zvinokanganisawo maitiro edu nemanzwiro edu. Saka ngatitarisei kuti chikafu chingatibatsira sei kuchengetedza mamiriro edu emufaro.

Chikafu chinogona kukubatsira kuwedzera mufaro wako

Edza kushandisa mazano akawanda ari pazasi muhupenyu hwako sezvinobvira. Izvi zvichabatsira zvikuru kwete chete pamanzwiro ako, asiwo pahutano hwako hwese.

1. Tojaira kudya hove here?

Wedzera mamwe maomega-3 fatty acids mukudya kwako. Izvi zvinowanikwa muhove nezvimwe zvekudya zvezvirimwa. Vaongorori vakaona kuti maomega-3 aya anobatsira pakugadzirisa mafungiro uye anoita basa guru muhutano hwepfungwa.

Funga nezveizvi: Ongororo yakaitwa munguva pfupi yapfuura yakawana kuti kudya hove kwakabatana nehutano hwepfungwa huri nani. Yakaonawo kuti kana mukaka wemuzamu waamai vatsva uine huwandu hwakaderera hweDHA (omega-3 inowanikwa muhove), vanenge vari panjodzi huru yekuora mwoyo mushure mekusununguka.

Kana usingade kudya hove, unogona zvakare kushandisa zvekudya zvezvirimwa zvakapfuma muomega-3s. Mbeu dzeflax dzakakuyiwa inzvimbo yakanaka. Kuwedzera chipunu chimwe chete chembeu dzakakuyiwa pazuva kwakachengeteka kuvanhu vazhinji. Zvisinei, kana uine pamuviri, uchiyamwisa, kana uine zvimwe zvinonetsa pahutano, bvunza chiremba wako usati washandisa. Pamusoro pezvo, mafuta ecanola, purslane, cauliflower, red beans, uye broccoli zvinewo mamwe maomega-3s.

2. Kudya kudya kwemangwanani kwakagadzika chinhu chinodiwa!

Usambofa wakarega kudya kwemangwanani. Idya kudya kwemangwanani kwakagadzika zuva rega rega kune makabhohaidhiretsi akazara, pamwe chete nefaibha , zvinovaka muviri, mapuroteni mashoma, nemafuta akanaka. Tsvagiridzo inoratidza kuti kudya kudya kwemangwanani zuva rega rega hakungogadzirisi manzwiro chete, asiwo kunovandudza ndangariro, kunokupa simba rakawanda mukati mezuva, uye kunoita kuti unzwe wakadzikama.

3. Wedzera chikafu chakapfuma mu selenium

SeleniumSelenium imineral inobatsira zvikuru kuuropi hwedu. Zvidzidzo zvakati wandei zvakataura nezvehukama huripo pakati pehuwandu hwakaderera hwe selenium mumuviri uye mafungiro asina kunaka. Kunyangwe chikonzero chaicho cheizvi chisina kujeka, vaongorori vakawana zvimwe zviratidzo. Kana muviri wedu usina selenium yakakwana, uropi hunoedza kuchengetedza selenium yakawanda sezvinobvira. Nokudaro, masayendisiti anotenda kuti selenium inoita basa rakakosha mukushanda kweuropi.

4. Kana wakafuta zvishoma, deredza uremu zvishoma nezvishoma.

Kana wakafuta zvakanyanya, kumwe kutsvagurudza kunoratidza kuti kuderedza uremu zvishoma nezvishoma asi zvishoma nezvishoma kunogona kubatsira kuvandudza mafungiro ako. Asi kudya zvishoma nezvishoma hakusi mhinduro. Kungoerekana waderedza macalorie nemacarbohydrate kunogona kukonzera kushatirwa. Ndosaka zvichikosha kuderedza uremu zvishoma nezvishoma, pamwe nekudya zvine hutano uye kurovedza muviri.

Nzira yekuwedzera sei 'neurotransmitter yedu inofara', serotonin?

Serotonin ineurotransmitter iri muuropi hwedu.. Ndinoda kudana izvi kuti kemikari "inonzwa zvakanaka". Zvichitaurwa zviri nyore, zvinotumira mashoko "emufaro" kuuropi hwedu. Kana huwandu hweserotonin muropa redu hwakakwira, mafungiro edu anowedzera kunaka. Saizvozvowo, kana huwandu hweserotonin hwakaderera, manzwiro anogona kuora mwoyo uye manzwiro ehasha anogona kuwedzera.

Zvinhu zvakawanda zviri muzvikafu zvatinodya zvinogona kukanganisa huwandu hweserotonin mumuviri.

• Tryptophan: Iyi iamino acid . Kana tryptophan ikapinda muuropi yakawanda, serotonin yakawanda inogadzirwa muuropi. Kunyangwe tryptophan inowanikwa muzvikafu zvese zvine mapuroteni akawanda, kudya chikafu ichi chakawanda kunogona kuidzivirira kuti isasvike muuropi. Izvi zvinokonzerwa nekuti inonetseka kukwikwidzana nemamwe maamino acids kuti ipfuure muropa/uropi. Zvinoshamisa kuti kudya chikafu chine makabhohaidhiretsi kunowedzera mukana wekuti tryptophan ipinde muuropi.

• Makabhohaidhiretsi: Hukama huripo pakati pemakabhohaidhiretsi neserotonin hune mativi maviri. Tinoda makabhohaidhiretsi, kunyanya zviyo, bhinzi, michero, nemiriwo, zvine fiber nezvimwe zvinovaka muviri. Asi vamwe vanhu, kunyanya vakadzi, vanotendeukira kukudya zvekudya zvine makabhohaidhiretsi akawanda pavanenge vachida kunzwa zvakanaka. Izvi zvinogona kutungamira mukuwedzera uremu.

• Folic acid (Folic acid / Folate): Kana tikasawana folic acid yakakwana mukudya kwedu, huwandu hwe serotonin muuropi hunogona kudzikira. Dzimwe ongororo dzinoratidza kuti kutora folic acid supplements uye kudya chikafu chakapfuma mu folic acid (spinach, lentils, greens) zvinogona kubatsira vamwe vanhu vane kushungurudzika.

• Doro: Haufanire kunge uri nyanzvi kuti unzwisise kuti doro harisi chinhu chinogadzirisa mafungiro ako, handiti? Kuti usanyanya kusuruvara, zvakakosha kuti usanyanya kunwa doro zvakanyanya . Kunewo humbowo hwesainzi hunoratidza kuti pane hukama pakati pekusashanda zvakanaka kweserotonin mumuviri, kusagadzikana kwepfungwa, uye kunwa doro zvakanyanya.