Wakamboona here kuti mushure mekudya kwakati kana kunwa manzwiro ako anochinja, kana kuti unotonzwa kutya pasina chikonzero chakajeka? Ukama huri pakati pezvatinodya uye magariro edu epfungwa hwakadzama kupfuura zvatinowanzofungidzira. Zvokudya zvinogona kuva mubatsiri mukuchengetedza manzwiro akagadzikana kana, zvakasiyana, kuva chikonzero chinyararire chekuzvidya mwoyo. Nokufamba kwemakore, zvidzidzo zvakasiyana-siyana zvakasimbisa kuti pane kubatana chaiko pakati pezvokudya, mwero wefunganyo, uye utano hwepfungwa. Haisi yekungodzivirira zvimwe zvekudya, asi nezvekunzwisisa kuti zvinovaka muviri zvinokanganisa sei huropi hwedu uye, saka, maitiro atinoita kushushikana kwezuva nezuva.
Ngationgororei munyika inonakidza yezvikafu zvinogona kukonzeresa kufunganya, tione kuti ndezvipi zvekudzivisa, uye toona kuti kudya kunovaka muviri kungatibatsira sei kunzwa zviri nani pamatanho ese. Iwe unozodzidzawo maitiro anoshanda uye akapusa matipi ekushandura chikafu chako kuita chishandiso chakakosha chekugara zvakanaka.
Sei zvimwe zvekudya zvichigona kuwedzera kuzvidya mwoyo?
Kuzvidya mwoyo maitiro echisikigo emuviri wedu kumamiriro ezvinhu anoshungurudza, asi kana ikaramba ichishanda, inogona kukanganisa zvakanyanya hutano hwedu hwepanyama nepfungwa. Zvimwe zvinhu zviripo muchikafu zvinokwanisa kushandura chiyero ichi, kungave nekukurudzira iyo yepakati tsinga sisitimu kana nekugadzira mikwidza nemipata mumazinga esimba anozopedzisira akanganisa mafungiro edu.
Kuti ushande zvakanaka uye urambe wakadzikama, uropi hunoda kugara uchipihwa zvinovaka muviri zvakaita semavhitamini, mamineral, uye maasidhi emafuta anokosha. Zvisinei, tsika dzemazuva ano dzekudya, dzakapfuma mu-ultra-processed foods, dzakanatswa shuga, uye zvinokurudzira, zvinogona kukonzera kusaenzana mumakirini makuru eurotransmitter akadai serotonin uye dopamine. Kusaenzana uku hakungokanganisa manzwiro edu chete, asi kunogona kukonzera kushatirwa, kusagadzikana, kana kushaya hope.
Mukuwedzera, ura hunoita basa rinokosha mukugadzirwa kwemahomoni akabatanidzwa nehutano hwepfungwa. Semuenzaniso, inofungidzirwa kuti inopfuura 90% ye serotonin inogadzirwa muhutano hwekudya. Chikafu chakaderera mufiber uye chakapfuma mukuwedzera Inobatsira pakusadzikamisa maruva emukati, izvo zvinokanganisa pfungwa dzedu.
Rondedzero yezvokudya zvinogona kukonzera kana kuwedzera kushushikana
Kuziva chikafu chinowanzo wedzera kana kukonzeresa zvikamu zvekushushikana ndiyo nhanho yekutanga yekudzikisa maitiro avo. Nyanzvi dzakasiyana-siyana uye masangano ezvokurapa anobvumirana pane imwe nzira yakafanana: zvokudya zvinogadzirwa zvakanyanya, zvine shuga, zvakakora-mafuta, kana kuti zvinonyandura zvinowanzokonzera kuchinja kwemafungiro akawanda.
- Ultra-yakagadzirwa chikafu uye nekukurumidza chikafu: Industrialized zvigadzirwa zvakadai Zvokudya zvine munyu, makeke ekumaindasitiri, masoseji, nyama dzakaporeswa, chikafu chagadzirira kupisa uye zvinwiwa zvine shuga. Vanopa huwandu hukuru hwemafuta e trans, additives uye shuga. Vanowedzera kuzvimba kwehuropi uye zvinogona kunge zvine chekuita nekuora mwoyo zviratidzo, kutsamwa, uye kusagadzikana.
- Yakanatswa uye yakawedzerwa shuga: Kunyanya kushandiswa kweshuga kunokonzera pakarepo simba spikes, asi iwaya anoteverwa namadonhwe akapinza akabatanidzwa nokunzwa kuneta, kusuruvara, uye kutya. Pamusoro pe, Mhando yeshuga iyi inodyisa mabhakitiriya asina ushamwari ari muura, kushandura kuumbwa kwemaurotransmitters uye kuwedzera fungidziro yekuipa manzwiro uye kufunganya.
- Caffeine: Ipa mukati Kofi, tii nhema, zvinwiwa zvesimba, makola, uye zvimwe zvekuwedzeraKunyange zvazvo caffeine inogona kupa simba rekuwedzera kwechinguva, kunyanya kushandisa caffeine kunogona kukonzera tachycardia, kudengenyeka, kushaya hope, kuwedzera kwetsinga kushushikana uye kunetsekaKune vanhu vane hanya zvikuru avo kunyange madosi ane mwero anogona kukonzera zviratidzo izvi.
- Doro: Kunyange zvazvo pakutanga ichiita seinozorodza, Doro rinoita sepakati tsinga tsinga depressant. Kushandiswa kwaro kakawanda kunovhiringidza matanho ehope dzekudzorera uye, munguva yepakati, inogona kuwedzera kutya, kushatirwa uye inozivikanwa 'rebound effect' kana kuwedzera kunotevera kwezviratidzo zvekuzvidya mwoyo.
- Energy drinks: Vanobatanidza caffeine nemamwe stimulant compounds akadai taurine kana guarana, zvichidenha kushanda kukuru kunozoshandura mukuneta, kushaya hope uye kufunganya.
- Makabhohaidhiretsi akacheneswa: Como Chingwa chichena, mupunga muchena, pasta yakajairika kana zviyo zvakagadzirwaque Havana fiber uye zvinokosha zvinovaka muviri, chikonzero kukurumidza kusimuka uye kudonha muropa glucose, kuchinja manzwiro uye kukurudzira kufunganya.
- Akazara uye trans mafuta: Present kunyanya mu Zvikafu zvemaindasitiri, zvikafu zvakakangwa, svutugadzike, chikafu chekukurumidza uye zvakagadzirira-kudya-zvekudya zvakaomeswa.. Mafuta aya yakabatana nekuputika uye inokanganisa chiyero chemood-regulating neurotransmitters.
- Zvokudya zvinowedzera: Kunyanya, monosodium glutamateque Inobatanidzwa nemusoro, kukanganisa kurara uye manzwiro ekutya muvanhu vane hanya..
- Artificial sweeteners: Como aspartame nemamwe mashuga anotsiva en kudya zvinwiwa zvakapfava uye zvekudya zvekudyaque Vanogona kukanganisa yakajairika serotonin kugadzirwa uye kukonzera kutsamwa uye kusagadzikana..
- Zvokudya uye zvinwiwa zvakakwirira mu sodium: Como soups, masoseji, maservices uye masnacks anemunyu, inogona shandura chiyero che electrolyte chemuviri uye chinokurudzira hurongwa hwetsinga, kuwedzera kusagadzikana.
- Ginseng uye zvimwe zvinokurudzira zvinowedzera: Kunyangwe ivo dzimwe nguva vachisimudzirwa seadaptogens, muvanhu vanofanorongerwa inogona kuwedzera kutya uye manzwiro ekuremerwa.
Zvakakosha kujekesa kuti havasi vose vanoita nenzira imwechete kune izvi zvekudya, asi hukama hwakajeka hwakaonekwa pakati pekuenderera kwavo kushandiswa uye kuonekwa kana kuwedzera kwezviratidzo zvekuzvidya mwoyo.
Zvokudya uye zvinovaka muviri zvinokurudzira runyararo
Nhau dzakanaka ndedzekuti kudya kunogona zvakare kuve mubatsiri wako mukuchengeta kushushikana. Kune zvimwe zvekudya izvo kuumbwa kunobatsira kudzikamisa manzwiro, kunatsiridza mhinduro yekushushikana, uye kunyange kudzivirira mabhawa ekugumbuka.
- Quality mapuroteni: Batanidzai mukudya kwemangwanani uye mukudya mazai, hove, nyama yakaonda, nyemba inobatsira kuchengetedza yakagadzikana mazinga eglucose uye inopa iyo amino acids inodiwa kugadzira serotonin uye dopamine, neurotransmitters yekugara zvakanaka. Mamwe ruzivo mune yedu chinyorwa pa zvokudya zvine utano kuti usazvidya mwoyo.
- Akaoma makabhohaidhiretsi: Oats, quinoa, zviyo uye chingwa chegorosi Ivo vakapfuma mufiber uye vanobatsira kuchengetedza kugadzikana kweglucose yeropa, kukurudzira mafungiro akaenzana uye akagadzikana.
- Michero nemiriwo mitsva: Ndiwo sosi huru yemasikirwo antioxidants, mavhitamini uye zvicherwa zvakakosha kuhuropi. Zvibereko zvitsvuku, mabhanana, avocados nemichero yecitrus Ivo vanomira kunze kunyanya nekuda kwemaitiro avo akanaka pakudzora kwe serotonin.
- Omega-3 fatty acids: Present in hove dzakadai sesaumoni, tuna, sardines nenzungu dzakaita semanuts kana mhodzi dzeflakisiOmega-3s Ivo vanovandudza kuchinjika kweneuronal membranes uye kukurudzira kutaurirana pakati peeuroni.
- Nuts uye mbeu: Maarumondi, hazelnuts, manhanga uye mhodzi dzesunflower ndizvo zvakanakisa sosi magnesium uye zinc, zvicherwa izvo Ivo vanobatsira kuenzanisa mhinduro yekushushikana uye kuwedzera kugadzirwa kweakanaka neurotransmitters. Kuti uwane rumwe ruzivo, ndapota bvunza yedu Nhungamiro yezvokudya zvakaderera mu magnesium.
- Probiotics uye prebiotics: Natural yoghurt, kefir, sauerkraut uye zvimwe zvikafu zvakaviriswa, pamwe chete fiber kubva mumichero uye nyemba, inobatsira kuchengetedza hutano hwegut microbiomeUra hwakadzikama hunotora chikamu zvakananga mukugadzirwa kwe serotonin uye inogadzirisa mafungiro. Shanyira chinyorwa chedu kuti uwane mamwe mazano: Hutano sarudzo dzekuvandudza intestinal flora.
- Mavhithamini eboka B: Munyama isina kuonda, hove, mazai, nyemba nemuriwo wemashizha akasvibira, mavhitamini aya Izvo zvinodiwa pakushanda kwakaringana kwetsinga system uye kugadzirwa kweakakosha neurotransmitters.
- Chokoreti yakasviba (mumwero): Yakapfuma mu flavonoids uye magnesium, inogona kuderedza kushushikana kwehomoni (cortisol) uye kuwedzera kugara zvakanaka kana kudyiwa mune zvishoma.
- Anti-inflammatory spices: Ginger uye turmeric zvinomira kunze kwezvivakwa zvavo kurwisa oxidative kusagadzikana uye kuvandudza hutano hwese.
- Green tea: mariri L-theanine, amino acid iyo inosimudzira kuzorora pasina kukonzera hope.
Kubatanidza izvi zvekudya mumararamiro ako ezuva nezuva, kukoshesa zvakasiyana-siyana uye kuenzanisa, ndiyo nheyo yehutano hwakagadzikana hwepfungwa uye husinganyanyi kunetseka.
Basa re hydration uye mararamiro
Kunyange zvazvo kazhinji isingatarisirwi, kushandiswa kwemvura yakakwana kunokosha pakuchengetedza kuenzanisa kwepfungwa. Zvidzidzo zvakasiyana-siyana zvinoratidza kuti kunyange zvishoma Kupera mvura mumuviri kunogona kuchinja mafungiro, kuderedza kuisa pfungwa pachinhu chimwe, uye kuwedzera manzwiro ekutya.. Zvinokurudzirwa kunwa mvura nguva dzose zuva rose uye dzivisa kuitsiva nezvinwiwa zvine shuga kana kuti zvinwiwa zvinonyandura.
Saizvozvovo, kukanganisa kwekudya kwakadzikama pakufunganya kunowedzerwa kana ichiperekedzwa nemararamiro ane hutano maitiro:
- Gara uchisimbisa muviri: Inovandudza kusunungurwa kwe endorphins, inobvisa kushushikana uye ine mhedzisiro yakanaka yakananga pamanzwiro.
- Kuzorora zvakanaka: Un kurara kwemhando yepamusoro inobvumira uropi 'kugadziridza' uye kugadzirisa zvirinani kushushikana kwezuva nezuva.
- Dzivisa kushandisa fodya nezvinodhaka: Zvinhu izvi kutanga kukurudzira, asi kuwedzera kushushikana mukati uye kwenguva refu.
- Dzidzira kuzorora kana kufunga nzira: Dzidza ku kufunga kudya kubatsira kuti Teerera zviratidzo zvemuviri wako uye kuderedza kufunganya kune chokuita nechikafu.
Mazano anoshanda ekuronga chikafu chinochengeta kugara zvakanaka kwako
Haufanire kushandura kudya kwako kwese kwehusiku humwe, asi zvinobatsira kwazvo kuona kuti zvimwe zvekudya zvinokubata sei uye kugadzirisa kudya kwako zvishoma nezvishoma. Heano mamwe matipi ari nyore kubatanidza:
- Ita rondedzero yezvikafu uye zvinwiwa zvinoita kuti kushushikana kwako kuwedzere mushure mekushandisa, uye zvishoma nezvishoma uzvideredze.
- Ronga mamenu evhiki nevhiki uchiisa pamberi pezvitsva, zvikafu zvakakwana zvakapfuma mufiber uye micronutrients.
- Idya zvimedu zvidiki zvenzungu kana muchero pakati pekudya pane kudya zvakagayiwa kana zvine shuga.
- Iva nezvokudya zvine utano zvakagadzirirwa (kucheka michero, yoga yoga, herbal tea) kuti urege kushandisa sarudzo dzisina kunaka paunonzwa kutya kana kuderera.
- Gadzirira kudya kwemangwanani kwakakwana kunosanganisira mapuroteni, makabhohaidhiretsi akaoma, uye michero; izvi zvinobatsira kuchengetedza shuga yeropa yakagadzikana uye inoderedza kunetseka kwemangwanani.
- Kana iwe uchinetseka nekuzvidya mwoyo uye kushaya hope, rega caffeine uye doro, kunyanya masikati.
- Zvishoma nezvishoma suma chikafu chakapfuma mu magnesium uye zinc kuti uwedzere kusimba kwako kushushikana.
- Usatarise pamusoro pekukwana: kiyi kuenzanisa uye kuteerera kumuviri wako.
Ukama huri pakati pehura hwako uye hutano hwepfungwa
Sainzi yazvino inosimbisa hukama hwakananga pakati pehura hwako nehuropi hwako, iyo inonzi 'gut-brain axis'. Iyo ine hutano microbiota inosimudzira kugadzirwa kwemaurotransmitters seserotonin, inozivikanwa nekudzora manzwiro uye kusagadzikana. Naizvozvo, kutarisira hutano hwako hwekudya kuburikidza nekudya kwako akapfuma mu prebiotics, probiotics uye fiber ndiyo imwe yenzira dzinoshanda kwazvo dzokutarisira kugara zvakanaka kwepfungwa dzako. Onawo chinyorwa chedu pa Zvokudya zvinokonzeresa chirungurira uye nzira yekuvandudza kugaya.
Kuti urambe uchichinja-chinja, kufunganya kwakanyanya, kana zviratidzo zvemuviri zvakabatana, zvinokurudzirwa kubvunza nyanzvi kuti uwane nzira yakazara: kurapwa kwepfungwa, rubatsiro rwekudya uye, pazvinenge zvakakodzera, rubatsiro rwemishonga.
