ZAKUDYA ZOSANGALATSA: BUKU LATHUNTHU LA ZAKUDYA ZOMWE ZILIMBIKITSE MAGANIZO ANU

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Kwa ambiri a ife, mawu oti 'chakudya' chokha ndi omwe amalimbikitsa kusasintha, makamaka mukakhala kuti muli ndi nkhawa. Simuyenera kuchita kukweza mtima wanu pongotola tchipisi ndi ma donuts a shuga chifukwa bwanji mumachita izi pomwe mutha kusankha zakudya zopatsa thanzi zomwe zingakuthandizeni kukhala osangalala.

Tonsefe tikudziwa kuti chakudya ndi momwe mumamvera zimalumikizana. Matupi aanthu amayankha mitundu yosiyanasiyana ya zakudya mosiyanasiyana, ndiye kuti pali kulumikizana pakati pa zomwe mumadya ndi momwe mumamvera.

Mwachitsanzo, ngati zakudya zanu sizabwino, zitha kuwononga malingaliro anu. Ndipo kukhumudwa kumatha kuwononga chitetezo cha m'thupi mwanu, kumachepetsa kuchepa kwanu ndikumayambitsa mutu.

Nkhaniyi ili ndi izi:

Kodi Chakudya Chingalimbikitse Bwanji Mtima Wanu?
Kodi Ndi Mahomoni A angakulimbikitseni Mtima Wanu?
Zakudya Zomwe Zingalimbikitse Mtima Wanu
Zakudya Zosiyanasiyana Zosiyanasiyana

Zakudya Zomwe Mumadya Ndi Maganizo Anu: Kodi Zakudya Zitha Kukulimbikitsani Bwanji?

Kukhala osangalala kumakhudzanso inu, komanso anthu omwe mumakhala nawo pafupi! Ngati simunasangalale, mutakwiya kapena mutanyong'onyeka, zitha kusokoneza tsiku lanu lonse ndikubwera munjira ya ntchito yanu, zochitika zanu, ndi zina zambiri. Kuperewera kwa dopamine kapena serotonin kumatha kupangitsa munthu kukhumudwa, kukwiya, ndi zina zambiri. Ndikofunika kuti ubongo wanu ukhale ndi zakudya zina zomwe zingakuthandizeni kupanga mahomoniwa kuti mukhale osangalala [1] .

Ambiri aife timayerekezera chisangalalo ndi 'shuga wokwera' kapena 'tiyi kapena khofi wokwera'. M'malo mwake, kudalira caffeine kapena shuga kuti mukhale 'wapamwamba' pompopompo si nzeru yanzeru komanso yopanda thanzi. Zokwera zomwe amapereka ndizosakhalitsa, kukupangitsani kuti mupite kumlingo wina wachimwemwe [ziwiri] . Komano, ngati mumadya zakudya zina zomwe zimakulitsa mphamvu komanso mphamvu, simuyenera kuda nkhawa za 'kuwonongeka kwa shuga' kapena 'kuledzera.'

Zomwe zimakupangitsani kudziona kuti ndinu ocheperako nthawi zambiri zimakhala zakuchepa kwa dopamine ndi serotonin, mahomoni awiri omwe amapangidwa muubongo wanu omwe amakhala ndi chiyembekezo ndikukhala ndi malingaliro osangalala. Pali zakudya zokuthandizani kukumbukira zinthu, zakudya zochepetsera kupweteka. Mofananamo, pali zakudya zosiyanasiyana zomwe zingakulitse kusangalala kwanu potulutsa mahomoni ena abwinobwino muubongo wanu [3] [4] .

Kafukufuku akuwonetsa kuti ma phytonutrients omwe amapezeka muzomera amatenga gawo pakukhazikitsa chisangalalo. Mwina ndichifukwa chake mumakonda kumva bwino mukamadya zakudya zachilengedwe [5] . Kafukufuku amanenanso kuti zidulo, kulawa ndi zosakaniza mu zakudya zomwe zili pansipa zidzawonjezera mphamvu yanu. Imathandizanso paumoyo wanu wamaganizidwe.

Kodi Ndi Mahomoni A angakulimbikitseni Mtima Wanu?

Tisanalowe mndandanda wazakudya, nayi nkhani yaying'ono pamahomoni omwe amayambitsa mankhwala anayi oyambira muubongo omwe amachititsa kuti mukhale osangalala ndi dopamine, serotonin, endorphins ndi oxytocin [6].

1. Serotonin : Wothandizira ma neurotransmitter omwe amadziwika bwino kwambiri pakuwongolera ndikuwongolera zizindikiro zakukhumudwa.

2. Dopamine : Wina wama neurotransmitter yemwe nthawi zambiri amatchedwa 'mankhwala amphatso'. Mwachitsanzo, mukakwaniritsa cholinga kapena mukwaniritsa ntchito kapena mukakomera ena mtima, mahomoni amabisidwa.

3. Endorphins : Ndi ma opioid neuropeptides, ndipo amapangidwa ndi dongosolo lalikulu lamanjenje kuti likuthandizeni kuthana ndi ululu wamthupi.

4. Oxytocin : Hormone iyi imalimbikitsa dopamine ndi serotonin ndikuchepetsa nkhawa.

Chifukwa chake, zakudya zopatsa thanzi zimatha kukuthandizani kuti mukhale osangalala, koma zakudya izi zimathandiza kuti mukhale osangalala.

Zakudya Zomwe Zingalimbikitse Mtima Wanu

1. nthochi

Nthochi ali ndi potaziyamu ndi magnesium ambiri, onsewa amakhala olimbikitsa zachilengedwe, chifukwa amathandizira ma serotonin muubongo. Kuphatikiza pa izi, nthochi ndi gwero la vitamini A, B6 ndi C, komanso amino acid tryptophan [7] . Nthochi zobiriwira ndizabwino m'matumbo mwanu chifukwa zimathandiza kudyetsa mabakiteriya athanzi, omwe amathandiza kupewa zovuta zilizonse zam'maganizo.

2. Oats

Oats ndi gwero labwino kwambiri la CHIKWANGWANI [8] . Mbewu yonse yam'mawa imatha kupereka fiber, potaziyamu, magnesium, mapuloteni ndi mavitamini. Zida za oats zimathandiza kukhazika mtima m'magazi a shuga ndikuthandizani kuti mukhale osangalala, komanso kuwonjezera pamenepo, ndizachitsulo chambiri, chomwe chitha kusintha zizindikiritso za omwe ali ndi vuto la kuchepa kwa ayoni.

3. Chokoleti Yamdima

Chokoleti ndi chimodzi mwazakudya zomwe zimatha kuchiritsa kukhumudwa kapena kupsinjika. Chokoleti chakuda ali ndi malo owonjezera mahomoni 'abwino' m'thupi pochepetsa mahomoni omwe amachititsa kuti munthu asamapanikizike. Kafukufuku apeza kuti kungodya ma ola 1,4 a chokoleti chamdima kumatha kuchepetsa mahomoni opsinjika a cortisol ndi catecholamines mthupi, motero kumachepetsa nkhawa yanu [9] .

4. Zipatso

Kudya zipatso ndi ndiwo zamasamba mwachilengedwe kumakhudza thanzi lanu lonse, ndipo chakudya chokhala ndi ma antioxidants chingathandize kuthana ndi kutupa komwe kumakhudzana ndi kukhumudwa ndi zovuta zina zamatenda. [10] . Zipatso, mosasamala mtundu wawo, zonse ndizodzaza ndi ma antioxidants osiyanasiyana ndi phenolic mankhwala, omwe amathandizira kuthana ndi kupsinjika kwa oxidative. Nawa mitundu ya zipatso zomwe zingakuthandizeni kukulitsa malingaliro anu:

sitiroberi : Froberi Ndi amodzi mwa zakudya zomwe zimakonda kwambiri kusangalatsa mtima chifukwa zili ndi mavitamini ndi michere yambiri monga vitamini A, vitamini C ndi manganese. Zakudya zofunikira izi zimathandizira kukulitsa mankhwala osangalala muubongo wanu.
Mabulosi a Goji : Zipatso za Goji zimawonjezera kuthekera kwa thupi kuthana ndi nkhawa ndikuthandizira kukhala ndi thanzi labwino, malingaliro ndi kukumbukira. Zipatso zake ndimtundu wa zomanga thupi komanso amino acid ndipo ndizolemera kwambiri ma antioxidants.
Jamu : The Indian jamu kapena Amla amapezeka mosavuta ndipo amathandiza kusintha malingaliro anu chifukwa Amla amalimbikitsa kwambiri chifukwa cha kuchuluka kwa vitamini C.

5. Mtedza

Mtedza umadzaza ndi mafuta athanzi omwe angakupangitseni kumwetulira. Amadzaza ndi serotonin, mankhwala abwino omwe amasowa mukakhumudwa. Mtedza uli ndi mapuloteni ambiri azomera komanso mafuta athanzi ndipo amapatsa tryptophan, amino acid yomwe imathandizira kupanga serotonin yolimbikitsa [khumi ndi chimodzi] . Iwo ali ndi omega-3 fatty acids ndi magnesium ambiri. Magnesium ndiyofunikira pakulimbikitsa thanzi lathunthu muubongo ndipo ndichinthu chofunikira kwambiri chomwe chimapewa kukhumudwa. Nayi mitundu ya mtedza yomwe ingakuthandizireni kusangalala:

Cashew : Ali ndi vitamini B, mapuloteni ndi ayironi. Sungani mtedza pang'ono kuti mugwiritse mukamawona kuti ndinu otsika ndikukupatsani mphamvu nthawi yomweyo.
Amondi : Maamondi muli ndi mavitamini ambiri omwe angakulitse mphamvu yanu. Ndi chakudya chamaubongo chabwino. Maamondi angapo amathandizira kukulitsa kusangalala kwanu.
Walnut : Mtedza wochuluka tsiku lililonse ungakuthandizeni kukhala ndi thanzi labwino komanso labwino.
Mtedza waku Brazil : Mtedza wa ku Brazil uli ndi selenium, yomwe ingathandize kukonza malingaliro pochepetsa kutupa.

6. Mbewu

Monga mtedza, mbewu zosiyanasiyana zimathandizanso pakukweza mtima kwanu polimbikitsa kupanga serotonin [12] . Kafukufuku apeza kuti anthu omwe amadya mbewu zathanzi nthawi zonse amakhala ndi chiopsezo chochepera kukhumudwa komanso kusokonezeka kwamaganizidwe. Nazi mbewu zina zathanzi zomwe zingakuthandizeni kukulitsa malingaliro anu:

Mbewu za Sesame : Mbewu za Sesame thandizani kukulitsa malingaliro anu nthawi yomweyo. Amino acid omwe amapezeka mu nthangala za sitsamba amalimbikitsa milingo ya dopamine yaubongo, ndikukulipirani ndi zida zonse. Mutha kuwaza nthangala za zitsamba mu saladi ndi ma smoothies.
Zaphulika : Zaphulika imakhalanso ndi omega-3 fatty acids, omwe amatha kupititsa patsogolo kuchuluka kwa ma serotonin ndi ma dopamine muubongo kuti mukhale ndi malingaliro abwino.
Mbeu za dzungu : Olemera ndi omega-3 fatty acids, nthanga zamatumba zimathandizira kupangira ma endorphins omwe pambuyo pake amatulutsidwa m'magazi kuti athandizire kukweza mtima wanu, kupereka nkhawa komanso kukulitsa chisangalalo.

7. Nyemba

Nyemba zili ndi michere yambiri komanso zomanga thupi zomanga thupi, komanso zomanga thupi monga mavitamini a B. Kudya nyemba mosamala kumatha kuthandizira kusintha magwiridwe antchito powonjezera ma neurotransmitters monga serotonin, dopamine, norepinephrine, ndi gamma-aminobutyric acid (GABA), yofunikira pakulimbikitsa kusangalala kwanu [13] . Nkhuku, nandolo zogawanika, nyemba zakuda, nyemba za impso, nyemba za borlotti, nyemba za cannellini, ndi zina zambiri, zimadzaza ndi michere yomwe imathandizira kutulutsa (folate, calcium, mkuwa, magnesium, iron, ndi zinc).

Monga nyemba, mphodza zimathandizanso kukulitsa malingaliro anu chifukwa alinso ndi zinthu zambiri zopatsa thanzi, makamaka mavitamini a B [14] .

8. Zakudya Zofufumitsa

Zakudya zopangidwa ndi thovu zitha kuthandizira kukulitsa thanzi lanu m'matumbo. Njira yothira mavitamini imalola mabakiteriya amoyo kupanga maantibiotiki m'matumbo mwanu, omwe amathandizira kukula kwa mabakiteriya athanzi m'matumbo mwanu ndipo amatha kukulitsa kuchuluka kwa serotonin. Serotonin imalumikizidwa mwachindunji ndimakhalidwe osiyanasiyana amunthu monga kutengeka, kupsinjika, chidwi, komanso chilakolako chogonana. Kafukufuku adanenanso kuti mabakiteriya am'mimba wathanzi komanso kuchepa kwa kukhumudwa kulumikizidwa [khumi ndi zisanu] . Pansipa pali zakudya zopatsa thanzi zomwe zingakuthandizeni kusangalala:

Yoghurt : Calcium ilipo yogati Zitha kuthandiza kuchepetsa nkhawa komanso nkhawa. Zimatulutsa ma neurotransmitters omwe amadzisangalatsa omwe amakupangitsani kukhala osangalala komanso amakulimbikitsani.
Kimchi : Kafukufuku wina akuwonetsa kuti kudya zakudya monga kimchi zitha kuchepetsa nkhawa kapena chikhalidwe cha anthu.
Kefir : Kefir amadziwika kuti psychobiotic, ndiye kuti, tizilombo tating'onoting'ono tomwe timakhudza thanzi lamunthu. Mutha kumwa kefir nthawi iliyonse patsiku, monga mungakonde. Ngakhale, nthawi yabwino yakumwa imawerengedwa kuti ndi maola 1-2 musanagone chifukwa imatha kukulitsa tulo
Kombucha : Kombucha imakhala ndi mavitamini B1 (thiamine), B6, ndi B12, onse omwe amadziwika kuti amathandiza thupi kuthana ndi kukhumudwa ndikukhazikika.
chopulumutsa : Chakudya choterechi chimapereka maantibiotiki ndi vitamini K2 ndikulimbikitsa zomera zam'matumbo, ndipo zitha kuwonjezera kuyamwa kwa michere yolamulira zakudya zanu.

Zindikirani : Sikuti zakudya zonse zofufumitsa ndizochokera ku maantibiotiki, monga mowa, mkate wina, ndi vinyo.

9. Nsomba Zamchere

Kugwiritsa ntchito nsomba pafupipafupi kumathandizira kukonza kuchuluka kwamahomoni a serotonin muubongo, kuchiza ndikuchepetsa zizindikilo zokhudzana ndi kukhumudwa. Momwemonso, kupezeka kwa omega-3 mafuta acids imagwirizananso ndi izi. Ngakhale kuphunzira kofunikira kumafunikira, kuwunikanso kumodzi kwamayeso azachipatala kunawonetsa kuti m'maphunziro ena, kugwiritsa ntchito ma omega-3 ngati mafuta a nsomba kungathandize kuchepetsa kukhumudwa. Nsomba zamafuta athanzi zomwe zingakuthandizeni kusintha malingaliro anu ndi izi [16] :

Salimoni : Salimoni ndi chakudya cholimbikitsa kwambiri chomwe chimadzaza ndi omega-3 fatty acids. Chakudya chofunikira ichi chimafunikira pakupanga mphamvu, zochitika zamaubongo komanso kufalikira. Mtundu wina wa nsomba zomwe zingakuthandizeni kuti mukhale osangalala ndi tuna.

10. Khofi

Inde, inde, tikudziwa kuti khofi si chakumwa chotchuka kunja uko, koma zitha kukuthandizani kuti mukhale osangalala. Kafeini wa khofi amateteza mankhwala omwe amapezeka mwachilengedwe otchedwa adenosine kuti asaphatikize maubongo aubongo omwe amalimbikitsa kutopa ndikuwonjezera kutulutsa kwa ma neurotransmitters olimbikitsa mtima, monga dopamine ndi norepinephrine [17] . Kafukufuku akuwonetsa kuti khofi amasangalala ndi zinthu zosiyanasiyana za phenolic, monga chlorogenic acid. Mutha kupangitsa khofi wanu kukhala wathanzi posankha zopanga, kupewa zotsekemera, ndikupanga khofi wakuda (osawonjezera mkaka) ndi zina zambiri.

11. Madzi

Kutaya madzi m'thupi, ngakhale pang'ono pang'ono, kumadziwika kuti kumawongolera kusokonezeka chifukwa kumatha kutaya sikelo ya dopamine ndi serotonin muubongo. Mankhwala achilengedwewa amatha kukulitsa / kukhudza kukhumudwa komanso kuda nkhawa. Kumwa kapu (kapena awiri) amadzi Zitha kuthandiza kusintha malingaliro anu [18] .

Nawa zakudya zina zomwe zawonetsa zolimbitsa thupi, komabe, maphunziro ena amafunika:

12. Broccoli

Broccoli wodziwika kuti ndi chakudya chopatsa thanzi kwambiri padziko lapansi, ali ndi folic acid wambiri komanso chromium. Zonsezi zimadziwika kuti zimakulitsa chisangalalo ndikupangitsani kuti muzisangalala. Broccoli ilinso ndi maubwino ena odabwitsa athanzi, kuphatikizapo kupewa kuyambika kwamitundu ingapo ya khansa [19] .

13. Sipinachi

Zomera zobiriwira zobiriwira zimakhala ndi michere yambiri komanso chitsulo, zonsezi zimathandizira kukhala ndi thanzi labwino. Magnesium amadziwika kuti amapindulitsa thupi m'njira zopitilira 300 zomwe kafukufuku wamankhwala watsimikizira. Sipinachi imakhalanso ndi omega-3 fatty acids, omwe amalumikizananso ndi magwiridwe antchito aubongo.

14. Katsitsumzukwa

Katsitsumzukwa kali ndi folic acid ndi tryptophan, zomwe zimathandiza kwambiri kuti mukhale wathanzi komanso osangalala. Izi ndizofunikira kuti thupi lanu lipange ma neurotransmitters omwe amawongolera momwe mungasinthire komanso machitidwe anu [makumi awiri] .

15. Kokonati

Kodi mukudziwa chifukwa chake coconut amatchedwa chakudya cholimbikitsa mtima? Madzi omwe amapezeka mkati mwa coconut ndi odzaza ndi ma elektrolyte omwe amalimbitsa mtima wanu nthawi yomweyo. Sizitanthauza kuti madziwo ndi okwanira kuti mukhale ndi malingaliro abwino. Thupi la kokonati palokha ndilolimbikitsa kwambiri [makumi awiri ndi mphambu imodzi] .

16. Quinoa

Quinoa ndi yochuluka kwambiri mu ma amino acid kotero kuti amawerengedwa kuti ndi gwero lathunthu la mapuloteni, folate, magnesium, phosphorous ndi manganese. Mchere uwu umadziwika kuti umakulitsa mtima wanu mwachilengedwe [22] .

17. Mafuta Opatsa Thanzi

Kuphatikiza mafuta athanzi muzakudya zanu zimathandizira ma adrenal gland. Mafuta okhala ndi mafuta monga mafuta a kokonati, maolivi, mafuta ochokera ku mbewu, mtedza monga mtedza, amondi, ndi mtedza ndi zitsanzo zina. Mafutawa amachititsa kuti munthu azikhala wokhutira komanso wokhutira. Kulingalira mwanzeru kumakhala koyenera mukakhala wokhutira - ngakhale pang'ono [2. 3] .

18. Ashwagandha

Mukamadya limodzi ndi moyo wathanzi, ashwagandha imatha kukhudza thanzi lanu lam'mutu komanso thanzi lanu. Zitsamba zachilengedwe ndizofunikira pamphamvu yamanjenje. Zimathandizira thupi kupanga dongosolo lamanjenje lamphamvu ndikuthandizira ma adrenal gland ndi ntchito yawo. Chitsamba ichi chimadyedwa ngati mapiritsi [24] .

19. Chyavanprash

Ichi ndi chithandizo chomwe chimakhala pamwamba pamankhwala onse abwino. Opangidwa ndi zinthu zofunika monga ng'ombe yamphongo, jamu zaku India, ndi jaggery, matsenga a ayurvedic akhala akuchiritsa kwa India kuyambira kale. Ngati mukuvutika ndi kusakhazikika, kumwa pafupipafupi Chyavanprash kumatha kukuthandizani kuti mukhale osangalala.

20. Phwetekere

Tomato ali ndi lycopene yambiri yomwe ingakuthandizeni kukweza mtima wanu. Tomato amakhala ndi zotulutsa zotonthoza monga folate, magnesium ndi iron, zomwe zimatulutsa zotumiza zotulutsa serotonin ndi dopamine. Ofufuza apeza kuti imodzi mwamaubwino akulu kwambiri a lycopene popewa kupangika kwa mankhwala opatsirana omwe adalumikizidwa ndi kukhumudwa [25] .

21. Kutulutsidwa

Avocados amakhala ndi omega-3 fatty acids, omwe amalumikizidwa ndi thanzi laubongo ndikuwongolera momwe zinthu ziliri. Chipatso ichi chimanyamulanso nkhonya ya vitamini B3 yolimbikitsa serotonin ndipo ndimayendedwe achilengedwe, kuonetsetsa kuti ubongo wanu umatulutsa mankhwala oyenera kuti mumve bwino.

22. Apple

Maapulo ali ndi pectin, yomwe imakhazikika bwino. Ma antioxidants omwe amapezeka m'maapulo amathandizira kwambiri pakupangitsa ma neurotransmitters omwe ali muubongo wanu. Komanso, amatha kuchepetsa kutupa. Ponseponse, maapulo amatha kukhala chakudya chodetsa nkhawa [26] .

23. Mkaka

Ngakhale izi sizingagwire ntchito kwa aliyense (osatsimikiza chifukwa chake), mkaka ungakuthandizeni kuti muzisangalala. Mkaka umadziwika kuti umalimbitsa mtima wanu chifukwa uli ndi gulu lotchedwa tryptophan, lomwe limasandulika kukhala serotonin, yomwe ndi hormone yosangalatsa yomwe imawongolera momwe mumamvera. Puloteni yomwe imapezeka mkaka yotchedwa lactium imathandizira thupi [27] .

24. safironi

Safironi, kapena kesari, ndichinthu china chachilengedwe cholimbikitsira kusangalala kwanu, chifukwa zimadza ndi zinthu zotsutsa-kukhumudwitsa. Zitha kuthandizanso kuchepetsa kusinthasintha kwamaganizidwe pa PMS kwakukulu [28] .

25. Beetroot

Beetroot yaiwisi sidzangothandiza kwa omwe ali ndi magazi ochepa komanso kwa iwo omwe ali ndi nkhawa. Beetroots yaiwisi yokhala ndi mchere ndi tsabola ndi chakudya chopatsa thanzi kuti musangalatse.

26. Madzi a Ndimu

Chikho chatsopano cha mandimu chingakuthandizeni kuchita zodabwitsa pakusintha kwanu kosakhazikika. Kafukufuku akuwonetsa kuti mandimu imatha kukulitsa chisangalalo ndi aromatherapy.

27. Bowa

Bowa mumakhala mavitamini ofunikira monga vitamini B6 omwe amakhudza kupanga serotonin ndi ma neurotransmitters. Vitamini wathanzi imalumikizidwa ndikupereka chisangalalo, ndipo imathandizira kuchepetsa nkhawa mwachilengedwe [29] .

28. Mphesa

Mphesa zodzaza ndi ma antioxidants komanso ndi chakudya chabwino kwambiri kuti mukhale bwino. Mphesa zimakhala ndi flavonoids, zomwe zapezeka kuti zimakhudza kusinthasintha kwanu. Chifukwa chake, pakani mphesa zowakometsera izi ngati chotupitsa kuti muthe kusangalala [30] .

Tsopano popeza talemba mndandanda wazakudya zambiri zomwe zingakulimbikitseni, Nazi zakudya zina zomwe mungadye pazifukwa zina . Onani.

Zakudya Zosiyanasiyana Zosiyanasiyana

1. Chokoleti yamavuto : Chokoleti ndi chimodzi mwazakudya zomwe zimatha kuchiritsa kukhumudwa kapena kupsinjika. Akatswiri amati chokoleti chakuda chimathandiza kuchepetsa mahomoni opsinjika omwe akukhala mthupi lanu. Ofufuza apeza kuti kungodya ma ola 1,4 a chokoleti chamdima kumatha kuchepetsa mahomoni opsinjika a cortisol ndi catecholamines mthupi, motero kumachepetsa nkhawa.

2. Sipinachi saladi chifukwa chaulesi : Ngati mukulephera kuyang'anitsitsa ndipo mukuyang'anitsitsa, tulukani khofi ndikukhala ndi saladi ya sipinachi m'malo mwake. Folic acid kapena folate yomwe imapezeka sipinachi imathandizira thupi lanu kutsika komanso kutsika kwa homocysteine, komwe kumalepheretsa kuyenda kwa magazi ndi zopatsa thanzi kuubongo. Kutaya magazi kumeneku kumatha kukupangitsani kukhala aulesi komanso kugona.

3. Tiyi wobiriwira wopsa mtima : Kodi tiyi wobiriwira amathetsa bwanji mkwiyo? Tiyi wobiriwira amakhala ndi theanine, yomwe imachepetsa malingaliro anu ndikuthandizira kuyang'ana kwanu ndikuthandizani kuti mukhale osasunthika. Kupatula tiyi wobiriwira, zakudya monga katsitsumzukwa, zipatso zokhala ndi vitamini C komanso zakudya zokhala ndi zinc zimatha kudyedwa chifukwa izi zimakhazikika m'maganizo ndi m'thupi.

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(4) Buluu wa chiponde wa Apple + kuti azisangalala : Kukhazikika kumatha kukhala chizindikiro choti thupi lanu limafuna mafuta. Kukhazikika kumatha kukupweteketsani mtima, ndipo kuyimitsa kukhumudwa kwanu, kukhala ndi zakudya zingapo pachakudya chilichonse komanso chotupitsa kumatha kuchita zonyenga. Zakudya zophatikizana zimakhala ndi ma carbohydrate osakanikirana ndi mafuta kapena zakudya zamapuloteni, ndipo ma carbs ndi omwe amapereka mphamvu mwachangu. Kuphatikiza mafuta ndi mapuloteni muzakudya zanu kumachedwetsa kugaya chakudya, komwe kumathandizanso kuti shuga ndi mphamvu zanu zizikhala zolimba.

(5) Nsomba kuti mukhale ndi nkhawa : Nsomba monga saumoni, mackerel, ndi tuna zili ndi mafuta omega-atatu omwe angakuthandizeni kuchepetsa nkhawa. Kafukufuku apezanso kuti omega-three fatty acids amathandiza kuchepetsa mkwiyo komanso kukwiya. Omega 3 fatty acids amathandizanso kuthana ndi mavuto ena azaumoyo, monga kukhumudwa ndi mphumu, chilichonse.

(6) sangweji ya dzira pakusintha kwa PMS : Ndi zachilendo kuti mayi aliyense ayambe kulakalaka chakudya asanayambe kusamba. Momwe chakudya chimathandizira thupi kukulitsa mphamvu yake ya serotonin, imathandizira kukonza ndikulimbikitsa malingaliro anu. Komabe, pewani chakudya chamafuta ambiri komanso shuga wambiri monga makeke, tchipisi, ndi ma donuts, zomwe zimatha kusiya kukhumudwa kwanu. Khalani ndi mkate wambewu, mazira, ndi nthochi zomwe zingapangitse kuti tryptophan amasulidwe. M'malo mwa mayonesi, khalani ndi mafuta ochepa, yoghurt wamba wachi Greek.

(7) Mbewu yambewu yonse yokhala ndi mkaka wamafuta ochepa kuti mukhale achisoni Kumva chisoni nthawi zonse kumatha chifukwa chakusowa kwa vitamini D pazakudya zanu. Vitamini D ili ndi maudindo ambiri mthupi, pomwepo ndikuthandizira kupanga serotonin. Serotonin imadziwika kuti hormone yabwino yomwe imakhazikika mumtima mwanu ndikuchepetsa malingaliro / zizindikilo zakukhumudwa.

Pamapeto pake…

Zakudya zomwe mumadya zimatha kukulimbikitsani, mosasamala kanthu komwe muli komanso nthawi iliyonse. Kusintha kwa zakudya kumabweretsa kusintha kwa kapangidwe ka ubongo, komwe kumatha kubweretsa kusintha kwamakhalidwe.

Ndi zachilengedwe kwa ife kudya zakudya zonenepetsa, zopatsa mphamvu kwambiri monga ayisikilimu kapena ma cookie kuti tisangalatse. Ngakhale mutha kulakwitsa kuthamanga kwa shuga kuti mukhale 'chisangalalo chenicheni,' zonse zomwe zimachitika zimakhudza thanzi lanu lonse. Nthawi ina mukadzakhala wokhumudwa, sankhani zolimbikitsa.

Mafunso Ofunsidwa Kawirikawiri

1. Kodi njira zowonjezera mahomoni osangalala ndi ziti?

Zaka: Kuseka ndi njira imodzi yotulutsira mahomoni osangalala. Amatulutsa mankhwala amubongo okoma omwe amachepetsa kupweteka kwakuthupi. Ngakhale kwa mphindi 20, kuchita masewera olimbitsa thupi tsiku lililonse kumatulutsa mahomoni osangalala dopamine, serotonin, kungotchulapo ochepa. Kupeza kutikita minofu kumachepetsa milingo ya cortisol ndi 31 peresenti ndikuwonjezera kuchuluka kwa serotonin ndi dopamine ndi 28% ndi 31%, motsatana, malinga ndi ochita kafukufuku. Kuyeserera kusinkhasinkha kumawonjezera dopamine ndi 65 peresenti, malinga ndi kafukufuku.

2. Ndi chipatso chiti chomwe chimathandiza kukhumudwa?

Zaka: Malinga ndi kafukufukuyu, zipatso ndi ndiwo zamasamba zosaphika zidapezeka kuti zimakhudzana ndi thanzi lam'mutu komanso zisonyezo zochepa zakukhumudwa. Izi zimaphatikizapo kaloti, masamba obiriwira ngati sipinachi, letesi, nkhaka, maapulo, nthochi, zipatso za zipatso, zipatso zina za zipatso, zipatso zatsopano, ndi kiwi.

3. Nchiyani chimathandiza kusintha kusangalala?

Zaka: Zochita zakuthupi monga kuyenda, kusewera masewera am'magulu kapena nthawi ku masewera olimbitsa thupi kumatha kukulitsa malingaliro anu. Zakudya zimathandizanso kuti munthu akhale ndi thanzi labwino. Onetsetsani kuti mukudya zakudya zokhala ndi mbewu zonse, nyama zowonda, masamba, zipatso, nyemba ndi mtedza. Kuyanjana ndi ena kumathandizanso kukulitsa malingaliro amunthu.

4. Kodi mkaka ndiwothandiza pakukhumudwa?

Zaka: Mkaka wopanda mafuta, yoghurt, tchizi wopanda mafuta ambiri, ndi zinthu zina zamkaka zili ndi calcium, vitamini D, komanso mapuloteni ambiri ndipo zimathandiza thupi lanu pazifukwa zambiri, kuphatikiza kulimbana ndi kukhumudwa.

5. Kodi nthochi ndi yabwino kukhumudwa?

Zaka: Anthu ambiri omwe ali ndi vuto la kupsinjika awonetsedwa kuti samakhumudwa kwambiri atadya nthochi. Izi zikhoza kukhala chifukwa nthochi zimakhala ndi tryptophan, puloteni yomwe thupi limasandutsa serotonin yokweza malingaliro.