UKUDLA OKUJABULISAYO: UMHLAHLANDLELA OPHELELE WOKUDLA OKUNGAKHUTHAZA IMIZWA YAKHO

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Ukuphila kahle Wellness oi-Amritha K By U-Amritha K. ngo-Ephreli 10, 2021

Kwabaningi bethu, igama elithi 'ukudla' lilodwa liyisikhuthazi semizwa ngokwakhona, ikakhulukazi uma uzizwa uphansi. Akudingeki ukuthi uphakamise imizwa yakho ngokubhaka ama-chips nama-donuts anoshukela ngoba kungani ukwenza lokho lapho ungakhetha ukudla okunempilo okungathuthukisa imizwa yakho.

Sonke siyazi ukuthi ukudla nemizwa yakho zixhumene. Imizimba yabantu empeleni iphendula izinhlobo ezahlukahlukene zokudla ngokuhlukile okungukuthi, kukhona ukuxhumana okuqondile phakathi kwalokho okudlayo nokuzizwa kwakho.

Isibonelo, uma ukudla ongakudli kahle, kungalimaza imizwa yakho. Futhi isimo esibi singalimaza amasosha akho omzimba, sinciphise imizamo yakho yokwehlisa isisindo futhi siholele ekhanda lokungezwani.

Lo mbhalo uqukethe okulandelayo:

Ukudla Kungayithuthukisa Kanjani Imizwa Yakho?
Yimaphi amaHormoni Angakhuthaza Imizwa Yakho?
Ukudla Okungakhuthaza Imizwa Yakho
Ukudla Kwama-Moods Ahlukile

Ukudla Okudlayo Nezinhliziyo Zakho: Ukudla Kungayithuthukisa Kanjani Imizwa Yakho?

Ukuba semoyeni omuhle kunomthelela omuhle kuwe, nakubantu abaseduze kwakho! Uma unesimo esingesihle, ucasukile noma ucasukile, kungalimaza usuku lwakho lonke futhi kuza endleleni yomsebenzi wakho, ezenhlalo, njll. Ukuntuleka kwe-dopamine noma i-serotonin kungenza umuntu azizwe ecasukile, ecasukile, njll. kubalulekile ukondla ubuchopho bakho ngokudla okuthile okungasiza ukukhulisa ukukhiqizwa kwala mahomoni ukuthuthukisa imizwa yakho [1] .

Yebo, iningi lethu lilinganisa injabulo 'noshukela ophakeme' noma 'i-caffeine ephezulu'. Eqinisweni, ukuthembela ku-caffeine noma ushukela ukuze 'uphakame' khona manjalo akuwona umqondo ohlakaniphile futhi awunampilo. Okuphakeme abakunikezayo kungokwesikhashana, kukwenza uhambe ngomunye umthamo wenjabulo [okubili] . Ngakolunye uhlangothi, uma udla ukudla okuthile okwandisa imizwa namandla, awudingi ukuthi ukhathazeke 'ngokuwohloka koshukela' noma 'ukulutha.'

Isizathu sokuzizwa uphansi imvamisa ukuncipha kwe-dopamine ne-serotonin, ama-hormone amabili akhiqizwa ebuchosheni bakho obhekene nokuba nethemba nokuba nemicabango ejabulisayo. Kukhona ukudla okwenziwe ngcono inkumbulo yakho, ukudla okwehlisa ubuhlungu. Ngokufanayo, kunezinhlobonhlobo zokudla okuvamile okungakhulisa imizwa yakho ngokukhulula ama-hormone athile azizwa kahle ebuchosheni bakho [3] [4] .

Ucwaningo luphakamisa ukuthi ama-phytonutrients akhona ezitshalweni adlala indima ekulawuleni isimo esihle. Mhlawumbe yingakho ujwayele ukuzizwa umuhle lapho udla ukudla kwemvelo [5] . Ucwaningo luphinde luthi ama-asidi, ukunambitheka kanye nezithako ekudleni okubalwe ngezansi kuzokhulisa amandla akho. Iphinde ibambe iqhaza elibalulekile empilweni yakho yengqondo.

Yimaphi amaHormoni Angakhuthaza Imizwa Yakho?

Ngaphambi kokuthi singene ohlwini lokudla, nasi isifinyezo esincane ngamahomoni abhekene namakhemikhali amane ayinhloko ebuchosheni abhekele ukukugcina ujabulile yi-dopamine, i-serotonin, i-endorphins ne-oxytocin [6].

1. ISerotonin : I-neurotransmitter eyaziwa kakhulu ngokulawula nokuphatha izimpawu zokucindezeleka.

2. I-Dopamine : Enye i-neurotransmitter evame ukubizwa ngokuthi 'ikhemikhali lomvuzo'. Isibonelo, uma ufeza ithagethi noma ufeza umsebenzi noma ukhombisa umusa kwabanye, le hormone iyafihlwa.

3. Ama-endorphin : Ama-opioid neuropeptides, futhi akhiqizwa yisistimu yezinzwa emaphakathi ukukusiza ekulweni nobuhlungu bomzimba.

4. I-Oxytocin : Le hormone ivuselela i-dopamine ne-serotonin ngenkathi inciphisa ukukhathazeka.

Ngakho-ke, ukudla okunempilo kungasiza ukukhulisa imizwa yakho ngokujwayelekile, kepha lokhu kudla okukhethekile kuhlose ukuthuthukisa imizwa yakho ngokwemvelo kubukeka.

Ukudla Okungakhuthaza Imizwa Yakho

1. Ubhanana

Ibhanana icebile nge-potassium ne-magnesium, zombili ezisebenza njengezikhuthazi zemvelo, njengoba zithuthukisa amazinga e-serotonin ebuchosheni. Ngaphezu kwalokhu, ubhanana ungumthombo ocebile kavithamini A, B6 no-C, kanye ne-amino acid tryptophan ekhulisa imizwa [7] . Ubhanana oluhlaza ulungele impilo yakho yamathumbu njengoba usiza ukondla ama-bacteria anempilo, okusiza ukuvimbela noma yikuphi ukuphazamiseka kwemizwelo.

2. Oats

Umthombo omuhle kakhulu we-fiber, i-oats iyisikhuthazi esihle semizwa [8] . Lokhu okusanhlamvu okuphelele kwasekuseni kunganikeza i-fiber, i-potassium, i-magnesium, amaprotheni kanye namavithamini. I-fiber kuma-oats isiza ukuzinzisa amazinga kashukela egazini lakho futhi ikhulise imizwa yakho, futhi ngaphezu kwalokho, nayo iphezulu ngensimbi, engathuthukisa izimpawu zemizwelo kulabo abane-anemia yokushoda kwe-iron.

3. Chocolate Emnyama

Ushokoledi ungukunye kokudla okwelapha umuzwa okhathazayo noma wokuxineka. Ushokoledi omnyama unempahla yokwandisa ama-hormone 'amahle' emzimbeni ngokunciphisa ama-hormone abangela ukucindezeleka. Ucwaningo luthole ukuthi ukudla ama-ounces angu-1,4 kashokolethi amnyama kunamandla amakhulu okwehlisa ama-hormone okucindezeleka i-cortisol nama-catecholamines emzimbeni, ngaleyo ndlela kunciphise ukukhathazeka kwakho [9] .

4. Amajikijolo

Ukudla izithelo nemifino ngokwemvelo kunomthelela omuhle enhlalakahleni yakho yonke, futhi ukudla okunothe kuma-antioxidants kungasiza ukuphatha ukuvuvukala okuhambisana nokudangala kanye nokunye ukuphazamiseka kwemizwelo. [10] . Amajikijolo, kungakhathalekile ukuthi hlobo luni lwawo, wonke agcwele izinhlobo ezahlukahlukene zama-antioxidants kanye nama-phenolic compounds, adlala indima enkulu ekulweni nengcindezi ye-oxidative. Nazi izinhlobo zamajikijolo ezingakusiza ukukhulisa imizwa yakho:

ijikijolo : Amajikijolo zingenye yezinto ezithandwa kakhulu ezandisa imizwa ngoba zinothe ngamavithamini namaminerali afana novithamini A, uvithamini C kanye nemanganizi. Lezi zakhi zomzimba ezibalulekile zisiza ukukhulisa amakhemikhali ajabule ebuchosheni bakho.
Ijikijolo leGoji : Amajikijolo eGoji akhulisa amandla omzimba okusingatha ukucindezeleka futhi asekele imizwa enempilo, ingqondo nenkumbulo. Amajikijolo awumthombo ophelele wamaprotheni nama-amino acid futhi acebe kakhulu ngama-antioxidants nawo.
I-gooseberry : I Indian ugqumugqumu noma u-Amla utholakala kalula futhi usiza ukuguqula imizwa yakho ngoba u-Amla uyisikhuthazi esikhulu ngenxa yobuningi bevithamini C.

5. Amantongomane

Amantongomane alayishwa ngamafutha aphilile azokugcina umomotheka. Zigcwele i-serotonin, ikhemikhali elizizwa lihle elishodayo lapho ucindezelekile. Amantongomane aphakeme kakhulu kumaprotheni ezitshalo namafutha anempilo futhi ahlinzeka nge-tryptophan, i-amino acid ebhekele ukukhiqiza i-serotonin ekhulisa imizwa [ishumi nanye] . Bacebile ku-omega-3 fatty acids ne-magnesium. IMagnesium ibalulekile ekukhuthazeni impilo yonke yobuchopho futhi iyinto ebalulekile evimbela ukudangala. Nazi izinhlobo zamantongomane ezingasiza ukukhulisa imizwa yakho:

Cashew : Ziqukethe uvithamini B, amaprotheni kanye nensimbi. Gcina amantongomane ambalwa ukuze uwasebenzise uma uzizwa uphansi futhi ukunika amandla ngokushesha.
Um-alimondi : Ama-alimondi ucebile ngamavithamini azokwandisa amandla akho. Kungukudla kwengqondo okunempilo futhi. Idlanzana lama-alimondi lizosiza kakhulu ekukhuliseni imizwa yakho.
I-Walnut : Idlanzana lama-walnuts nsuku zonke lingasiza ukuthuthukisa impilo yakho yomzimba nengqondo.
Inathi yaseBrazil : Amantongomane aseBrazil aqukethe i-selenium, engasiza ukuthuthukisa imizwa ngokunciphisa ukuvuvukala.

6. Imbewu

Njengamantongomane, izinhlobonhlobo zembewu nazo ziyasiza ekuthuthukiseni imizwa yakho ngokukhulisa ukukhiqizwa kwe-serotonin [12] . Ucwaningo luye lwathola ukuthi abantu abahlale bedla imbewu enempilo banengozi encishisiwe yokuthola ukucindezeleka nokuphazamiseka kwemizwelo. Nazi ezinye izimbewu ezinempilo ezingakusiza ukukhulisa imizwa yakho:

Imbewu yeSesame : Imbewu yeSesame ukusiza ukukhulisa imizwa yakho ngokushesha. I-amino acid ekhona ezinhlamvwini zesame ikhuphula amazinga obuchopho e-dopamine, ikukhokhise ngegiya eligcwele. Ungafafaza ezinye izinhlamvu zesame esaladini lakho nakuma-smoothies.
I-flaxseed : I-flaxseed futhi icebile ngama-omega-3 fatty acids, angakhuphula ukukhiqizwa kwamazinga we-serotonin ne-dopamine ebuchosheni ukuthuthukisa imizwa yakho.
Imbewu yamathanga : Ecebile ngama-omega-3 fatty acids, imbewu yamathanga isiza ukukhuthaza ukukhiqizwa kwama-endorphin akhishwa kamuva egazini ukusiza ukuthuthukisa imizwa yakho, ukuhlinzeka ukukhululeka kwengcindezi nokwenza ngcono injabulo.

7. Ubhontshisi

Ubhontshisi yimithombo ecebile ye-fiber namaprotheni asuselwa ezitshalweni, nezakhi zokuzizwa zinempilo njengama-vithamini B. Ukudla ubhontshisi ngendlela elawulwayo kungasiza ekuthuthukiseni imizwa ngokwandisa ama-neurotransmitters afana ne-serotonin, i-dopamine, i-norepinephrine, ne-gamma-aminobutyric acid (GABA), ebalulekile ekukhuliseni imizwa yakho [13] . Amachickpeas, uphizi ohlukanisiwe, ubhontshisi omnyama, ubhontshisi wezinso, ubhontshisi we-borlotti, ubhontshisi we-cannellini, njll., Kugcwele izakhamzimba ezithuthukisa imizwa (i-folate, i-calcium, ithusi, i-magnesium, i-iron ne-zinc).

Njengobhontshisi, udali ungasiza futhi ekuthuthukiseni imizwa yakho njengoba futhi kuyimithombo ecebile yezakhamzimba ezandisa imizwa, ikakhulukazi amavithamini B [14] .

8. Ukudla Okubilile

Ukudla okubilisiwe kungasiza ekuthuthukiseni impilo yakho yamathumbu. Inqubo yokuvutshelwa ivumela amabhaktheriya aphilayo ukuthi enze ama-probiotic esiswini sakho, asekela ukukhula kwamagciwane aphilile emathunjini akho futhi angakhuphula amazinga e-serotonin. I-Serotonin ixhunyaniswe ngqo nokuziphatha okuhlukile kwabantu okufana nemizwelo, ukuphendula ngengcindezi, ukuthanda ukudla nokushayela ucansi. Ucwaningo luye lwaveza nokuthi ama-gut gut anempilo kanye namazinga aphansi okucindezeleka axhumene [ishumi nanhlanu] . Ngezansi kushiwo okunye ukudla okunomsoco okunempilo okungakusiza ukukhulisa imizwa yakho:

Yogathi : I-calcium ekhona ku iyogathi kungasiza ukunciphisa izinga lokucindezeleka nokukhathazeka. Ikhipha ama-neurotransmitter azizwa kahle akwenza ujabule futhi aphakamise imizwa yakho.
UKimchi : Ezinye izifundo ziphakamisa ukuthi ukudla ukudla okufana ne-kimchi kunganciphisa amazinga okukhathazeka komphakathi noma i-phobia yomphakathi.
I-Kefir : I-Kefir ihlukaniswa njengama-psychobiotic, okungukuthi, ama-microbes athonya impilo yengqondo nemizwelo. Ungaphuza i-kefir nganoma yisiphi isikhathi sosuku, njengoba uthanda. Noma, isikhathi esihle sokuphuza sithathwa njengamahora angu-1-2 ngaphambi kwesikhathi sakho sokulala njengoba kungakhulisa ukulala kwakho
Kombucha : I-Kombucha iqukethe amavithamini B1 (thiamine), B6, kanye ne-B12, konke okwaziwayo ukusiza umzimba ukulwa nokudangala nokuzinzisa imizwa.
khuzani : Lokhu kudla okuvutshiwe kunika ama-probiotic kanye novithamini K2 futhi kukhuthaze izimbali ezinempilo, futhi kungakhuphula ukumuncwa kwamaminerali alawula imizwa ekudleni kwakho.

Qaphela : Akukhona konke ukudla okuvutshiwe okuyimithombo ebalulekile yama-probiotic, njengasesimweni sikabhiya, isinkwa newayini.

9. Inhlanzi Enamafutha

Ukudla izinhlanzi njalo kungasiza ekuthuthukiseni amazinga ama-hormone e-serotonin ebuchosheni, ekwelapheni nasekunciphiseni izimpawu eziphathelene nokudangala. Ngokufanayo, ubukhona be omega-3 okunamafutha acid futhi ivumelana nale nzuzo. Yize kudingeka ukufunda okwengeziwe, ukubuyekezwa okukodwa kokuhlolwa komtholampilo kukhombisile ukuthi kwezinye izifundo, ukusebenzisa ama-omega-3's ngohlobo lwamafutha ezinhlanzi kungasiza ekunciphiseni ukudangala. Izinhlanzi ezinempilo ezinamafutha ezingakusiza ukuthuthukisa imizwa yakho zimi kanje [16] :

Uhlobo lwenhlanzi : I-Salmon iwukudla okuhle okuvuselela imizwa okulayishwe ngama-omega-3 fatty acids abalulekile. Lesi sakhi somzimba esidingekayo siyadingeka ekukhiqizeni amandla, ekusebenzeni kobuchopho nasekujikelezeni kwegazi. Olunye uhlobo lwezinhlanzi ezingakusiza ukukhulisa imizwa yakho yi-tuna.

10. Ikhofi

Yebo, siyazi ukuthi ikhofi akusona isiphuzo esithandwa kakhulu laphaya, kepha kungasiza ukukhulisa imizwa yakho. I-caffeine esekhofi ivimbela ukwakheka okwenzeka ngokwemvelo okubizwa nge-adenosine ekunamathiseni kuma-receptor receptors akhuthaza ukukhathala futhi andise ukukhishwa kwama-neurotransmitters akhulisa imizwa, njenge-dopamine ne-norepinephrine [17] . Izifundo zithi umphumela omuhle wekhofi kumakhemikhali ahlukahlukene e-phenolic, njenge-chlorogenic acid. Ungenza ikhofi lakho libe nempilo enhle ngokukhetha ama-organic organic, ugweme okokunandisa okwenziwayo, ukwenze kube ikhofi elimnyama (futhi ungangezi ubisi) njll.

11. Amanzi

Ukwehla kwamanzi emzimbeni, ngisho namazinga amancane, kuyaziwa ukuthi kuthonya kabi imizwa ngoba kungalahla i-dopamine ebushelelezi nezilinganiso ze-serotonin ebuchosheni. Lawa makhemikhali emvelo angakhuphula / athinte ukucindezeleka nokukhathazeka. Ukuphuza ingilazi (noma amabili) yamanzi kungasiza ukuthuthukisa imizwa yakho [18] .

Nakhu okunye ukudla okubonise izakhiwo ezandisa imizwa kepha, izifundo eziningi ziyadingeka:

12. Broccoli

Eyaziwa njengokudla okunempilo kakhulu emhlabeni, iBroccoli icebile nge-folic acid ne-chromium. Kokubili kwaziwa ukukhulisa imizwa futhi kukwenze uzizwe umuhle. I-Broccoli inezinye izinzuzo ezimangazayo zezempilo, kufaka phakathi ukuvimbela ukuqala kwezinhlobo eziningana zomdlavuza [19] .

13. Isipinashi

Imifino enamaqabunga aluhlaza icebile nge-magnesium ne-iron, okubili okunomthelela ekuphakameni kwempilo yengqondo. IMagnesium yaziwa ngokuhlomulisa umzimba ngezindlela ezingaphezu kwama-300 ezenziwa ngocwaningo lwezokwelapha. Isipinashi siqukethe ne-omega-3 fatty acids, ephinde ixhunyaniswe nokusebenza okuhle kobuchopho.

14. I-Asparagus

I-Asparagus ine-folic acid eningi kanye ne-tryptophan, esebenza kakhulu ekukugcineni uphilile futhi ujabulile. Lokhu kubalulekile emzimbeni wakho ukukhiqiza ama-neurotransmitters alawula imizwa yakho nokuziphatha kwakho [amashumi amabili] .

15. Ukhukhunathi

Uyazi ukuthi kungani ukhukhunathi ubizwa ngokuthi ukudla okuqinisa imizwa? Amanzi atholakala ngaphakathi kukakhukhunathi agcwele ama-electrolyte azothuthukisa imizwa yakho ngokushesha. Akusho ukuthi amanzi anele kuphela ukukhulisa imizwa yakho. Inyama kakhukhunathi uqobo iyisikhuthazi esihle kakhulu semizwa [amashumi amabili nanye] .

16. Quinoa

I-Quinoa icebile ngama-amino acid kangangoba ithathwa njengomthombo ophelele wamaprotheni, i-folate, i-magnesium, i-phosphorus kanye ne-manganese. Lawa amaminerali ayaziwa ukukhulisa imizwa yakho ngokwemvelo [22] .

17. Amafutha Anempilo

Kubandakanya owoyela abanempilo ekudleni kwakho okusiza izindlala ze-adrenal. Amafutha anokuqukethwe okunamafutha njengamafutha kakhukhunathi, amafutha omnqumo, uwoyela ovela ezimbewini, amantongomane afana namantongomane, i-alimondi namantongomane e-cashew yizibonelo ezithile. Lawa mafutha enza umuntu azizwe egcwele futhi anelisekile. Ukucabanga okunengqondo kuhle kakhulu uma kukhona ukwaneliseka - noma ngezinyathelo ezincane [2. 3] .

18. I-Ashwagandha

Uma kudliwe ngokuhlanganyela nendlela yokuphila enempilo, i-ashwagandha ingaqala ukuthinta impilo yakho yengqondo kanye nempilo yakho. Leli khambi lemvelo libalulekile ohlelweni lwezinzwa oluqinile. Inika amandla umzimba ukwakha isistimu yezinzwa eqinile ngenkathi isekela izindlala ze-adrenal nomsebenzi wazo. Leli khambi lidliwa kakhulu ngesimo samaphilisi [24] .

19. Chyavanprash

Lokhu ukwelashwa okuphezu kwayo yonke imiyalo enhle yezempilo. Yenziwe ngezinto ezibalulekile njenge-cow ghee, ugqumugqumu waseNdiya, kanye nejaggery, lo mlingo we-ayurvedic ubelokhu uyindlela yokwelapha yamagugu yaseNdiya kusukela ezikhathini zasendulo. Uma ukhathazwa ukungahlaliseki, ukusetshenziswa njalo kweChyavanprash kungasiza ekuthuthukiseni imizwa yakho.

20. Utamatisi

Utamatisi uphakeme nge-lycopene engakusiza ukukhuphula imizwa yakho. Utamatisi uqukethe izithuthukisi zemizwa ezifana ne-folate, i-magnesium ne-iron, ekhiqiza izidlulisi ezilawula imizwa i-serotonin ne-dopamine. Abaphenyi bathole ukuthi enye yezinzuzo ezinkulu ze-lycopene ekuvikeleni ukwakhiwa kwamakhemikhali aqala ukuvuvukala axhumene nokudangala [25] .

21. Ukwatapheya

Ukwatapheya uqukethe ama-omega-3 fatty acids, axhumene nempilo yobuchopho nokulawula imizwa. Lesi sithelo siphinde sipake i-punch ye-serotonin-boosting vitamin B3 futhi singama-balancers wemvelo, siqinisekisa ukuthi ubuchopho bakho bukhipha amakhemikhali afanele ukukwenza uzizwe umuhle.

22. I-apula

Ama-apula aqukethe i-pectin, eqinisa imizwa yakho. Ama-antioxidants akhona kuma-apula adlala indima ebalulekile ekuvuseleleni ama-neurotransmitters akhona ebuchosheni bakho. Futhi, banganciphisa ukuvuvukala. Kukonke, ama-apula angaba ukudla okucindezela ukucindezeleka [26] .

23. Ubisi

Yize lokhu kungahle kungasebenzi kuwo wonke umuntu (ungaqiniseki ukuthi kungani), ubisi lungathuthukisa imizwa yakho. Ubisi lwaziwa ukukhulisa imizwa yakho ngoba luqukethe i-tryptophan, eguqulwa ibe yi-serotonin, eyi-hormone ejabulisayo elawula imizwa yakho. Iprotheyini etholakala obisini olwaziwa ngokuthi yi-lactium inethonya emzimbeni [27] .

24. Insimbi

I-Saffron, noma i-kesari, singesinye isithako semvelo sokukhulisa imizwa yakho, ngoba iza nezakhiwo ezilwa nokudangala. Kungasiza futhi ekunciphiseni ukuguquguquka kwemizwa ngesikhathi se-PMS ngezinga elikhulu [28] .

25. Beetroot

I-beetroot eluhlaza ngeke isize kuphela labo abane-anemic kodwa nalabo abasesimweni esibi nabo. Ama-beetroots aluhlaza anenqwaba kasawoti kanye nopelepele angukudla okunempilo ukukhulisa imizwa yakho.

26. Ijusi Lalamula

Inkomishi entsha yelamula kalamula izosiza ukwenza izimangaliso ngokushintshashintsha kwemizwelo yakho emibi. Ucwaningo lukhombise ulamula kungathuthukisa imizwa nge-aromatherapy.

27. Amakhowe

Amakhowe aqukethe amavithamini abalulekile njengevithamini B6 enomthelela ekukhiqizeni i-serotonin kanye nama-neurotransmitters. Le vithamini enempilo ihlotshaniswa nokunikeza isimo esihle, futhi kungasiza ekunciphiseni ukucindezeleka ngokwemvelo [29] .

28. Amagilebhisi

Amagilebhisi agcwele ama-antioxidants futhi futhi angukudla okuhle ukukwenza uzizwe ungcono. Amagilebhisi aqukethe ama-flavonoids, atholakele athinta imizwa yakho nokudangala okuphansi. Ngakho-ke, pakisha la magilebhisi anamanzi njengesidlwana sokuhambisa ukuze ukhulise imizwa yakho [30] .

Manje njengoba sesimboze uhlu olukhulu lokudla olungakhulisa imizwa yakho yonke, nakhu ukudla ongakudla ngezizathu ezithile . Bheka.

Ukudla Kwama-Moods Ahlukile

1. Chocolate for stress : Ushokoledi ungukunye kokudla okwelapha umuzwa wokukhathazeka noma wokuxineka. Ochwepheshe bathi ushokoledi omnyama usiza ekwehliseni ama-hormone okuxineka angena emzimbeni wakho. Abaphenyi bathole ukuthi nje ukudla ama-ounces angu-1,4 kashokolethi omnyama kunamandla amakhulu okwehlisa ama-hormone okucindezeleka i-cortisol nama-catecholamines emzimbeni, ngaleyo ndlela kunciphise ukukhathazeka kwakho.

2. Isaladi lesipinashi esimeni sokuvilapha : Uma ungakwazi ukugxila futhi ungakwazi ukugcina amehlo akho evulekile, yeqa ikhofi bese unesitsha sesaladi sesipinashi esikhundleni salokho. I-folic acid noma i-folate ekhona kusipinashi isiza umzimba wakho ukucubungula nokwehlisa amazinga e-homocysteine, aphazamisa ukuhamba kwegazi nezakhi zomzimba ziye ebuchosheni. Lokhu kuhamba kwegazi okungakhuli kahle kungakwenza uzizwe uvilapha futhi ulale.

3. Itiye eliluhlaza okwesibhakabhaka : Iphuma kanjani itiye eliluhlaza ngentukuthelo ephansi? Itiye eliluhlaza liqukethe i-theanine, ethoba ingqondo yakho futhi ithuthukise ukugxila kwakho futhi ikusize ugcine ukubonwa okucacile. Ngaphandle kwetiye eliluhlaza, kungadliwa ukudla okufana ne-asparagus, izithelo ezinothe ngo-vitamin C nokudla okunothe i-zinc ngoba lokhu kunemiphumela yokwehlisa ingqondo nomzimba.

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(4) Ibhotela lamantongomane i-Apple + ukuze libe nemizwa yokuthamba : Ubunono bungaba uphawu lokuthi umzimba wakho udinga uphethiloli. Ubuhlanya bungakunika imizwa ecasulayo, futhi ukumisa imizwa yakho ekhungathekisayo, ukuba nenhlanganisela yokudla esidlweni ngasinye nokudla okulula kuzokwenza ubuqili. Ukudla okuhlanganayo kuqukethe i-carbohydrate ngokuhlangana nokudla okunamafutha noma kwamaprotheni, futhi ama-carbs angumthombo wamandla osheshayo oshisayo. Ukufaka amafutha namaprotheni ekudleni kwakho kuzonciphisa inqubo yokugayeka kokudla, okusiza ekugcineni amazinga kashukela namandla akho azinzile.

(5) Inhlanzi ukuze ukhathazeke Izinhlanzi ezinjenge-salmon, i-mackerel ne-tuna ziqukethe i-omega-three fatty acids ezokusiza ekunciphiseni ukukhathazeka kwakho. Ucwaningo luye lwathola ukuthi ama-omega-fatty acids asiza ukunciphisa intukuthelo nokucasuka. Ama-omega 3 fatty acids nawo asiza ekubhekaneni nezinye izindaba zezempilo, njengokucindezelwa yisifuba somoya, konke.

(6) Isemishi leqanda lokuguquguquka kwemizwelo ye-PMS : Kujwayelekile ukuthi wonke umuntu wesifazane aqale ukuhalela ama-carbohydrate ngaphambi kokuya kwakhe esikhathini. Njengoba ama-carbohydrate esiza umzimba ukukhuphula amazinga e-serotonin, kusiza ukuthuthukisa nokwenza ngcono imizwa yakho. Kodwa-ke, gwema ama-carbohydrate anamafutha aphezulu noshukela njengamaqebelengwane, ama-chip, nama-donuts, angashiya imizwa yakho izwakala inomsindo. Yiba nesinkwa sikakolweni, amaqanda nobhanana okuzothuthukisa ukukhishwa kwe-tryptophan. Esikhundleni semayonnaise, yiba namafutha aphansi, i-yoghurt elula yamaGrikhi.

(7) okusanhlamvu okusanhlamvu okuphelele okunobisi olunamafutha aphansi esimeni esidabukisayo : Ukuzizwa udabukile ngaso sonke isikhathi kungaba ngenxa yokushoda kukavithamini D ekudleni kwakho. UVitamin D unezindima eziningi okufanele azidlale emzimbeni, ngaphandle kwazo ukusiza ukukhiqizwa kwe-serotonin. I-Serotonin yaziwa njenge-hormone ezwa kahle eqinisa imizwa yakho futhi yehlise imizwa / izimpawu zokudangala.

Encwadini Yokugcina…

Ukudla okudlayo kungakhuphula imizwa yakho, noma ngabe ukuphi futhi noma ngasiphi isikhathi. Izinguquko ekudleni ziletha ushintsho ekwakhiweni kobuchopho, okungaholela ekushintsheni kokuziphatha.

Kungokwemvelo ngathi ukudla ukudla okune-khalori elinoshukela omningi njenge-ayisikhilimu noma amakhukhi ukuze sikhuthaze. Ngenkathi ungenza iphutha ukujaha ushukela 'wenjabulo yangempela,' konke okwenzayo kuthinta kabi impilo yakho yonke. Ngokuzayo lapho uzizwa uphansi, khetha okokuqinisa imizwa enempilo.

imibuzo ejwayelekile ukubuzwa

1. Yiziphi izindlela zokwandisa ama-hormone ajabulisayo?

Iminyaka: Ukuhleka kungenye yezindlela zokukhipha ama-hormone ajabulisayo. Ikhipha amakhemikhali obuchopho azizwa kahle anciphisa izinhlungu zomzimba. Ngisho imizuzu engama-20, ukuzivocavoca nsuku zonke kukhipha ama-hormone ajabulisayo i-dopamine, i-serotonin, ukubala ezimbalwa. Ukuthola ukusikhipha kwehlisa amazinga e-cortisol ngamaphesenti angama-31 futhi kwandisa amazinga e-serotonin ne-dopamine ngamaphesenti angama-28 namaphesenti angama-31, ngokulandelana, ngokusho kwabaphenyi. Ukuzilolonga ukuzindla kukhulisa i-dopamine ngamaphesenti angama-65, ngokusho kocwaningo.

2. Yisiphi isithelo esilungele ukucindezeleka?

Iminyaka: Ngokuya ngocwaningo, izithelo nemifino eluhlaza kwafunyanwa kuhlotshaniswa nempilo engcono yengqondo kanye nezimpawu ezimbalwa zokucindezeleka. Lokhu kufaka phakathi izaqathe, imifino enamaqabunga amnyama njengesipinashi, ulethisi, ikhukhamba, ama-apula, ubhanana, izithelo zomvini, ezinye izithelo ezisawolintshi, amajikijolo amasha ne-kiwi.

3. Yini esiza ukuthuthukisa imizwa?

Iminyaka: Imisebenzi yomzimba njengokuhamba, ukudlala umdlalo weqembu noma isikhathi ejimini kungathuthukisa imizwa yakho. Ukudla futhi kudlala indima ebalulekile ekugcineni impilo yomzwelo. Qiniseka ukuthi udla ukudla okunothile okusanhlamvu okuphelele, inyama engenamafutha, imifino, izithelo, ubhontshisi namantongomane. Ukusebenzisana nabanye kungasiza ukukhulisa imizwa yomuntu.

4. Ingabe ubisi lukulungele ukucindezeleka?

Iminyaka: Ubisi olunamafutha, iyogathi, ushizi onamafutha amancane, neminye imikhiqizo yobisi icebile nge-calcium, uvithamini D, namaprotheni futhi kuhle emzimbeni wakho ngezizathu eziningi, kufaka phakathi ukulwa nokudangala.

5. Ngabe ubhanana ulungele ukucindezeleka?

Iminyaka: Abantu abaningi abaphethwe yingcindezi bakhonjiswe ukuthi bazizwa bengacindezelekile kakhulu ngemuva kokudla ubhanana. Lokhu kungenxa yokuthi ubhanana uqukethe i-tryptophan, iphrotheni umzimba oliguqula libe yi-serotonin ephakamisa imizwa.