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Wellness Wellness oi-Amritha K By Amritha K. musi waApril 10, 2021

Kune vazhinji vedu, izwi rekuti 'chikafu' rega nderekusimudzira mweya nekukasira, kunyanya kana iwe uchinzwa wakaderera. Iwe haufanire kusimudza moyo wako nekubhika pamachipisi uye mashuga madhoneti nekuti nei uchidaro kana uchikwanisa kusarudza chikafu chine hutano chinogona kugadzirisa mafungiro ako.

Isu tese tinoziva kuti chikafu nemamood ako zvakabatana pamwe chete. Miviri yevanhu inonyatsopindura kumhando dzakasiyana dzechikafu zvakasiyana izvo zvinoreva kuti, pane hukama chaihwo pakati pezvaunodya uye nemanzwiro aunoita.

Semuenzaniso, kana kudya kwako kuri kushoma, kunogona kukuvadza manzwiro ako. Uye mweya wakashata unogona kukuvadza immune system yako, kudzikisira yako kuonda uye kutungamira kumatambudziko emusoro.

Ichi chinyorwa chine zvinotevera:

Kudya Kunogona Sei Kuwedzera Maitiro Ako?
Ndeapi maHormone Anogona Kuwedzera Maitiro Ako?
Kudya Kunogona Kuwedzera Maitiro Ako
Kudya KweMafungiro Akasiyana

Zvikafu zvaunodya uye mafungire ako: chikafu chingasimudzira sei mafungiro ako?

Kuve mune yakanaka mood kune maitiro akanaka pauri, pamwe nevanhu vakakukomberedza! Kana iwe uri mune yakashata mamood, kugumbuka kana cranky, inogona kukanganisa zuva rako rese uye kuuya munzira yebasa rako, zviitiko zvemagariro, nezvimwewo Kushaikwa kwedopamine kana serotonin kunogona kuita kuti munhu anzwe kugumbuka, kugumbuka, nezvimwewo. yakakosha kusimbisa uropi hwako nezvimwe zvekudya izvo zvinogona kubatsira kusimudzira kugadzirwa kweaya mahormoni kuvandudza moyo wako [1] .

Zvakanaka, vazhinji vedu tinofananidza mufaro ne 'shuga yakakwira' kana 'caffeine yakakwira'. Muchokwadi, kuvimba ne caffeine kana shuga kwechinguva 'chakakwirira' haisi pfungwa yekuchenjera uye isina hutano. Iyo yakakwira iyo yavanopa ndeyenguva pfupi, ichiita kuti iwe uende kune imwe muyero wemufaro [piri] . Kune rimwe divi, kana iwe ukadya zvimwe zvekudya zvinowedzera mweya uye simba, haufanire kunetseka nezve 'shuga kuparara' kana 'kupindwa muropa.'

Chikonzero chekunzwa kushomeka kazhinji kazhinji kuderera kwedopamine uye serotonin, mahormone maviri anogadzirwa muuropi hwako ayo anokonzeresa kuva akanaka uye kuva nemifungo inofara. Kune chikafu chekuvandudza ndangariro dzako, chikafu chekuderedza marwadzo. Saizvozvo, pane zvakasiyana siyana zvekudya zvakajairika izvo zvinogona kusimudzira mamood ako nekuburitsa mamwe anonzwa-akanaka mahormone muuropi hwako [3] [4] .

Tsvagiridzo inoratidza kuti iyo phytonutrients iyo irimo muzvirimwa inoita basa mukugadzirisa mafaro akanaka. Pamwe ndosaka iwe uchiwanzo kunzwa wakanaka kana iwe uchidya zvakasikwa chikafu [5] . Zvidzidzo zvakare zvinoti iyo acids, kuravira uye zvigadzirwa mune zvekudya zvakanyorwa pazasi zvinowedzera simba rako. Inoitawo chikamu chakakosha muhutano hwepfungwa.

Ndeapi maHormone Anogona Kuwedzera Maitiro Ako?

Tisati tapinda mune zvinyorwa zvezvikafu, heino kapfupi diki pane mahormone anokonzeresa kumakemikari mana ekutanga muuropi ayo anoita kuti urambe uchifara idopamine, serotonin, endorphins uye oxytocin [6].

1. Serotonin : Neurotransmitter inonyanya kuzivikanwa nekudzora uye kugadzirisa zviratidzo zvekuora mwoyo.

2. Dopamine : Imwe yeurotransmitter iyo inowanzo kunzi se 'kemikari yemubairo'. Semuenzaniso, kana iwe ukazadzisa tarisiro kana kuita basa kana kuratidza mutsa kune vamwe, iri hormone rakavanzika.

3. Endorphins : Iwo maopioid neuropeptides, uye anogadzirwa nepakati sisitimu yenzira kuti ikubatsire kurwisa kurwadziwa mumuviri.

4. Oxytocin : Iyi hormone inomutsa dopamine uye serotonin ichideredza kusagadzikana.

Nekudaro, chikafu chine hutano chinogona kubatsira kusimbisa manzwiro ako mune zvakawandisa, asi izvi zvakasarudzika zvekudya zvine chinangwa chekuvandudza moyo wako zvakasununguka zvine chitarisiko.

Kudya Kunogona Kuwedzera Maitiro Ako

1. Banana

Banana yakafuma mu potasium uye magnesium, ese ari maviri anoita seasina kusimbisa manzwiro ekuvandudza, sezvo ivo vachivandudza iwo mazinga eserotonin muuropi. Pamusoro peizvi, mabhanana ipfuma sosi yevhitamini A, B6 uye C, uye inosimudzira-mafungiro amino asidhi tryptophan [7] . Bhanana rakasvibirira rakanakira hutumbu hwako sezvo richizobatsira kupa hutano hutachiona hutachiona, izvo zvinobatsira kudzivirira chero kushushikana kwemanzwiro.

2. Oats

Chinhu chakanakisa sosi ye fiber, oats inyanzvi yekukurudzira [8] . Iyi yose yezviyo zvemangwanani inogona kupa fiber, potasium, magnesium, mapuroteni uye mavitamini. Iyo fiber mune oats inobatsira kudzikamisa huwandu hweshuga yeropa rako uye nekuwedzera manzwiro ako, uye nekuwedzera kune izvo, iwo zvakare akakwirira musimbi, izvo zvinogona kuvandudza zviratidzo zvemanzwiro kune avo vane iron kushomeka kweanemia.

3. Rima Chocolate

Chokoreti ndechimwe chezvikafu zvinogona kurapa kusuruvara kana kushushikana-mupfungwa. Chokoreti yakasviba ine chivakwa chekuwedzera iyo 'yakanaka mamood' mahormoni mumuviri nekudzora kushushikana-kunokonzera mahormone. Zvidzidzo zvakaona kuti kungodya 1,4 maunzi e chocolate yakasviba kune simba rine simba rekudzikisa mahormone ekudzvinyirira cortisol uye catecholamines mumuviri, nekudaro uchideredza kunetseka kwako [9] .

4. Michero

Kudya michero nemiriwo zvakasikwa zvine hutano hwakanaka pahutano hwako hwese, uye chikafu chakawandisa ma antioxidants chingangobatsira kubata kuzvimba kunosangana nekushungurudzika uye kumwe kushushikana kwemanzwiro. [10] . Michero, zvisinei nemhando dzayo, ese akazara neakasiyana siyana antioxidants uye phenolic macomputer, ayo anoita basa rakakosha mukurwisa kushushikana kweiyo oxidative. Heano mhando yemabriji ayo anogona kubatsira kusimudzira mamood ako:

Strawberry : Strawberries ndeimwe yeanodiwa zvikuru mweya-anosimudzira chikafu nekuti vakapfuma mavitamin nemaminerari senge vhitamini A, vhitamini C uye manganese. Izvi zvakakosha zvinovaka muviri zvinobatsira mukuwedzera makemikari anofara muuropi hwako.
Goji bheri : Goji michero inowedzera kugona kwemuviri kubata kushushikana uye kutsigira hutano hwakanaka, pfungwa uye ndangariro. Iwo ma berries sosi yakakwana yeprotein uye amino acids uye akapfuma zvakanyanya mu antioxidants zvakare.
Gooseberry : Iyo Indian Gooseberry kana Amla inowanikwa nyore uye inobatsira kushandura manzwiro ako nekuti Amla inosimudzira mweya nekuda kwekuwanda kwevhitamini C.

5. Nzungu

Nzungu dzakazara nemafuta ane hutano ayo anokuchengetedza uchinyemwerera. Iwo akazara neserotonin, inzwa-yakanaka kemikari iri kushomeka kana iwe uchinge wakaora mwoyo. Nuts dzakakwirira mumapuroteni ezvirimwa uye mafuta ane hutano uye inopa tryptophan, amino acid inoitisa kuburitsa mweya-inosimudzira serotonin [gumi neimwe] . Ivo vakapfuma mu omega-3 fatty acids uye magnesium. Magnesium yakakosha mukusimudzira hutano hwepfungwa uye chinhu chakakosha chinodzivirira kushushikana. Heano mhando dzenzungu dzinogona kubatsira kusimudzira mamood ako:

Cashew : Ane vhitamini B, protein ne iron. Chengeta nzungu shoma diki kuti ubate kana iwe uchinzwa kunge wakaderera uye nekukupa simba ipapo ipapo.
Almond : Maamondi mune mavitamini akawanda ayo anowedzera simba rako. Icho chikafu chine hutano chehuropi futi. Chishoma chemaarumondi chinobatsira kusvika pamwero mukuru mukusimudzira manzwiro ako.
Walnut : Chishoma chemadnuts mazuva ese chinogona kubatsira kuvandudza hutano hwako hwepanyama uye hwepfungwa.
Brazil nzungu : Nzungu dzeBrazil dzine selenium, iyo inogona kubatsira kuvandudza mweya nekudzora kuzvimba.

6. Mbeu

Kunge nzungu, mbeu dzakasiyana dzinobatsirawo mukuvandudza mamood ako nekusimudzira kugadzirwa kweserotonin [12] . Zvidzidzo zvakaona kuti vanhu vaigara vachidya mhodzi dzakagwinya vane mukana wakaderera wekushungurudzika uye kusagadzikana kwepfungwa Heano dzimwe mhodzi dzine hutano dzinogona kubatsira kusimudzira mamood ako:

Mbeu dzeSesame : Mbeu dzeSesame batsira kusimudzira mamood ako ipapo. Iyo amino acid iripo mumesame mbeu inowedzera huropi hwedopamine mazinga, ichikubhadharisa iwe mune yakazara giya. Iwe unogona kusasa dzimwe mbeu dzeesame mu saladi yako uye smoothies.
Yakabikwa : Yakabikwa zvakare akapfuma mu omega-3 fatty acids, ayo anogona kusimudzira kugadzirwa kweserotonin uye dopamine mazinga muuropi kugadzirisa manzwiro ako.
Nhanga mbeu : Yakapfuma mu omega-3 fatty acids, mbeu yemanhanga inobatsira kukurudzira kugadzirwa kwema endorphin ayo anozoburitswa muropa kubatsira kuvandudza moyo wako, kupa kushushikana uye kusimbisa mufaro.

7. Bhinzi

Bhinzi zviwanikwa zvakapfuma zvefibre uye mapuroteni-anodyara, uye manzwiro-akanaka zvinovaka muviri senge B mavitamini. Kudya bhinzi nenzira inodzorwa kunogona kubatsira kuvandudza mamood nekuwedzera maurotransmitter senge serotonin, dopamine, norepinephrine, uye gamma-aminobutyric acid (GABA), yakakosha mukusimudzira manzwiro ako [13] . Chickpeas, split peas, nhema bhinzi, itsvo bhinzi, borlotti bhinzi, cannellini bhinzi, nezvimwewo, zvakazara nezvinovaka muviri zvinovandudza mamiriro (folate, calcium, mhangura, magnesium, iron, uye zinc).

Kufanana nebhinzi, nyemba dzinogona kubatsira zvakare kugadzirisa mamood ako sezvo ari zvakare akapfuma manyuko ekuvandudza mweya, kunyanya maB mavitamini [14] .

8. Chikafu chakaviriswa

Chikafu chakaviriswa chinogona kubatsira kunatsiridza hutumbo hwako. Iyo yekuvirisa maitiro inobvumira mhenyu mabhakitiriya kuti agadzire maprobiotic mumatumbu ako, ayo anotsigira kukura kwehutachiona hune hutano mumatumbu ako uye kunogona kuwedzera mazinga eserotonin. Serotonin yakabatana zvakananga neakasiyana maitiro ehunhu senge manzwiro, kushushikana kupindura, chishuwo, uye bonde kutyaira. Zvidzidzo zvakare zvaratidza kuti hutano hutachiona mabhakitiriya uye mashoma mitengo yekushushikana yakabatana [gumi neshanu] . Pazasi pezvataurwa pane zvimwe zvine hutano zvakaviriswa zvekudya izvo zvinogona kubatsira kusimudzira mamiriro ako

Yoghurt : Iyo calcium iripo mukati yoghurt inogona kubatsira kudzikisa huwandu hwekunetseka uye kusagadzikana. Inoburitsa inonzwa-yakanaka maurotransmitter ayo anoita kuti ufare uye anosimudza manzwiro ako.
Kimchi : Zvimwe zvidzidzo zvinoratidza kuti kudya chikafu senge kimchi kunogona kudzikisa huwandu hwekunetseka munharaunda kana hwehukama hwevanhu.
Kefir : Kefir inorondedzerwa se psychobiotic, ndiko kuti, utachiona hunokanganisa hutano hwepfungwa nemanzwiro. Unogona kunwa kefir chero nguva yezuva, sezvaunoda. Kunyangwe, iyo yakanyanya kunaka nguva yekunwa inoonekwa seye 1-2 maawa usati warara sezvo ichigona kuwedzera kwako kurara
Kombucha : Kombucha ine mavitamini B1 (thiamine), B6, uye B12, ese anozivikanwa kubatsira muviri kurwisa kushushikana uye kugadzikana kwemanzwiro.
sauerkraut : Ichi chikafu chakaviriswa chinopa mapurobioti uye vhitamini K2 uye inosimudzira hutano maruva marara, uye inogona kuwedzera kunwiswa kwemood-inogadzirisa zvicherwa kubva kuchikafu chako.

Tarira : Hachisi chikafu chese chakaviriswa chakakosha sosi yeprobiotiki, senge inyaya yedoro, chimwe chingwa, uye waini.

9. Hove Yemafuta

Kudya hove nguva dzose kunogona kubatsira kuvandudza iyo serotonin mahormone muuropi, kurapa uye kudzikisa zviratidzo zvine chekuita nekushushikana. Saizvozvo, kuvapo kwe omega-3 mafuta acids inobvumirana zvakare nerubatsiro urwu. Kunyangwe hazvo kudzidza kuchidikanwa, kumwe kuongorora kwehunyanzvi hwekiriniki kwakaratidza kuti mune kumwe kuongorora, kudya ma omega-3's ari mafomu ehove kunogona kubatsira kudzikisa kushushikana. Hove ine hutano ine hutano iyo inogona kubatsira kuvandudza mafungiro ako ndeinotevera [16] :

Salmoni : Salmon chikafu chakakura-chinosimudzira chinotakurwa neakakosha omega-3 fatty acids. Ichi chikafu chakakosha chinodikanwa mukugadzirwa kwesimba, chiitiko chehuropi uye kutenderera. Imwe mhando yehove iyo inogona kubatsira kusimudzira mamood ako ndeye tuna.

10. Kofi

Hongu, hongu, isu tinoziva kuti kofi haisi chinwiwa chakakurumbira kunze uko, asi chinogona kubatsira kuwedzera moyo wako. Iyo caffeine iri mukofi inodzivirira chinhu chinowanzoitika chinodaidzwa kuti adenosine kubva pakubatanidza kune zvinogamuchira zvehuropi izvo zvinokurudzira kuneta uye zvinowedzera kuburitswa kwemood-inosimudzira maurotransmitter, akadai sedopamine uye norepinephrine [17] . Zvidzidzo zvinoratidzira iyo yekunzwa-yakanaka mhedzisiro yekofi kune akasiyana phenolic macomputer, senge chlorogenic acid. Unogona kugadzira kofi yako ive noutano nekusarudza zvigadzirwa zvemakemikari, uchidzivirira zvinotapira zvekugadzira, uchizviita kofi nhema (uye kwete kuwedzera mukaka) nezvimwe.

11. Mvura

Kushaya mvura mumuviri, kunyangwe zvinyoro nyoro, kunozivikanwa kuti kunokanganisa mafungire nekuti inogona kukanda iyo yakaomarara dopamine uye zviyero zve serotonin muuropi. Aya makemikari echisikigo anogona kuwedzera / kukanganisa kushushikana uye kushushikana. Kunwa girazi (kana maviri) emvura inogona kubatsira kunatsiridza manzwiro ako [18] .

Heano zvimwe zvekudya zvakaratidza kusimbisa mweya-asi, zvimwe zvidzidzo zvinodiwa:

12. Broccoli

Inozivikanwa kuva imwe yezvikafu zvine hutano kwazvo pasi, Broccoli akapfuma mu folic acid uye chromium. Ose ari maviri anozivikanwa kukurudzira mweya uye kuita kuti iwe unzwe kutyisa. Broccoli ine zvimwe zvinoshamisa zvehutano zvakare, kusanganisira kudzivirira kutanga kwemhando dzakasiyana dzekenza [19] .

13. Sipinachi

Miti yakasvibira yemashizha ine hupfumi mu magnesium uye iron, zvese zviri zviviri zvinopa hutano hwakanaka hwepfungwa. Magnesium inozivikanwa kubatsira muviri nenzira dzinopfuura mazana matatu ongororo yekurapa yakaratidza. Sipinachi ine zvakare omega-3 fatty acids, ayo akabatanidzwazve nehupamhi hwehuropi hunoshanda.

14. Asparagasi

Asparagus yakakwira mu folic acid uye tryptophan, iyo inoshanda zvakanyanya mukuchengetedza iwe hutano uye mufaro. Izvi zvakakosha kuti muviri wako ubudise maurotransmitter anodzora mamoods uye maitiro [makumi maviri] .

15. Kokonati

Unoziva here kuti nei coconut ichinzi chikafu chinowedzera mweya? Mvura inowanikwa mukati mekokonati izere nemaelectrolyte ayo anowedzera kushushikana kwako ipapo ipapo. Izvo hazvireve kuti iyo mvura inongokwana chete kuti uwedzere mamiriro ako. Nyama yekokonati pachayo yakanaka kwazvo yekukurudzira mweya [makumi maviri nerimwe] .

16. Quinoa

Quinoa yakapfuma kwazvo muamino acids zvekuti inoonekwa seyakakwana sosi yeprotein, folate, magnesium, phosphorus uye manganese. Izvi zvicherwa zvinozivikanwa kuti zvinowedzera mafungiro ako zvakasikwa [22] .

17. Mafuta Akagwinya

Kusanganisira maoiri ane hutano mukudya kwako anobatsira adrenal glands. Oiri ane huwandu hwemafuta semafuta ekokonati, maorivhi, mafuta kubva kumbeu, nzungu senge nzungu, maamondi, uye nzungu dzemakwenzi mimwe mienzaniso. Aya mafuta anoita kuti munhu anzwe kuzara uye kugutsikana. Kufunga zvine musoro kwakanaka kana paine kugutsikana - kunyangwe mune zvidiki zvidiki [2. 3] .

18. Ashwagandha

Kana uchidyiwa pamwe chete nemararamiro ane hutano, ashwagandha inogona kutanga kukanganisa hutano hwako hwepfungwa pamwe nehutano hwako hwepanyama. Iyi miriwo yakasikwa yakakosha kune yakasimba sisitimu yenjodzi. Ino gonesa muviri kuvaka yakasimba sisitimu sisitimu ichitsigira adrenal gland uye nebasa rayo. Iyi miriwo inonyanya kudyiwa muchimiro chemapiritsi [24] .

19. Chyavanprash

Uku kurapa kunokwira kwese kwese kunyorerwa mishonga. Yakagadzirwa nezvakakosha senge mhou ghee, Indian gooseberry, uye jaggery, iyi ayurvedic mashiripiti yave iri yeIndia nhaka yekurapa kurapa kubva makarekare. Kana iwe uchinetsekana nekusagadzikana, kugara uchidya Chyavanprash kunogona kubatsira kuvandudza moyo wako.

20. Nyanya

Madomasi akakwira muLycopene iyo inogona kubatsira kukwidziridza manzwiro ako. Madomasi ane mamodhu ekusimudzira senge folate, magnesium uye iron, iyo inogadzira mamood-ekugadzirisa anotumira serotonin uye dopamine. Vatsvakurudzi vakaona kuti chimwe chezvikomborero zvakakura zve lycopene mukudzivirira kwekuvakwa kwemapro-inflammatory compounds akave akabatanidzwa nekushungurudzika [25] .

21. Avocado

Avocados ane omega-3 fatty acids, ayo akave akabatanidzwa kuhutano hwehuropi uye kudzora manzwiro. Ichi chibereko chinotakura zvakare chibhakera che serotonin-inowedzera vhitamini B3 uye ndeyezvisikwa mahormone balancers, kuona kuti uropi hwako hunoburitsa makemikari akakodzera kuti unzwe wakakura.

22. Apple

Maapuro ane pectin, iyo inogadzikana mamoods ako. Iyo antioxidants iriko mumaapuro inoita basa rakakosha mukuchidzira maurotransmitter aripo muuropi hwako. Zvakare, ivo vanogona kudzikisira kuzvimba. Pakazara, maapuro anogona kuve chikafu chinoshungurudza [26] .

23. Mukaka

Kunyangwe izvi zvingasashande kune wese munhu (asina chokwadi chekuti nei), mukaka unogona kuvandudza moyo wako. Mukaka unozivikanwa kuwedzera mweya wako nekuti une mukomboni unonzi tryptophan, unoshandurwa kuita serotonin, inova iyo hormone inofara inodzora manzwiro ako. Protein inowanikwa mumukaka inozivikanwa se lactium ine simba rekudzikamisa pamuviri [27] .

24. Safironi

Saffron, kana kesari, chimwewo chinongedzo chechisikigo chekusimudzira manzwiro ako, sezvo ichiuya neanti-depressant zvivakwa. Inogona zvakare kubatsira kudzikisira kusanduka kwemamiriro panguva yePMS kusvika padanho rakakura [28] .

25. Beetroot

Raw beetroot haingobatsire chete kune avo vane chirwere chekushaya ropa asi kune avo vari mune yakaipa mood zvakare. Mbishi beetroots ine dash yemunyu uye mhiripiri chikafu chine hutano chekusimudzira manzwiro ako.

26.Muto muto

Mukombe mutsva wejimu remonamu unobatsira kuita zvishamiso nekuda kwekuchinja kwemamiriro ako akashata. Zvidzidzo zvakaratidza remoni zvinogona kusimudzira mamiriro nearomatherapy.

27. Howa

Howa hune mavitamini akakosha sevhitamini B6 iyo inokanganisa kugadzirwa kweserotonin uye maurotransmitter. Vitamini ine hutano inosanganisirwa nekupa yakanaka mamiriro, uye inogona kubatsira kudzikisira kushushikana zvakasikwa [29] .

28. Mazambiringa

Mazambiringa akazara nema antioxidants uye zvakare chikafu chikuru kukuita kuti unzwe zvirinani. Mazambiringa ane flavonoids, ayo akawanikwa achikanganisa manzwiro ako uye kudzikira kushushikana. Nekudaro, rongedza aya mazambiringa ane muto seyinotora-pamwe chete chikafu chekuwedzera kuti uwedzere kushushikana [30] .

Izvozvi zvatave kufukidza iyo hombe runyorwa rwezvikafu zvinogona kusimudzira yako yakazara mamiriro, hezvino zvimwe zvekudya zvaunogona kudya nekuda kwezvimwe zvikonzero . Tarisa.

Kudya KweMafungiro Akasiyana

1. Chokoreti yekushushikana : Chokoreti ndechimwe chezvikafu zvinogona kurapa kusuruvara kana kushushikana mupfungwa. Nyanzvi dzinoti chokoreti yakasviba inobatsira mukuderedza mahormone ekushushikana ari kuwanda mumuviri wako. Vatsvagiri vakaona kuti kungodya 1,4 maunzi e chocolate yakasviba kune simba rine simba rekudzikisa mahormone ekudzvinyirira cortisol uye catecholamines mumuviri, nekudaro uchideredza kunetseka kwako.

2. Sipinachi saladhi yemweya une husimbe : Kana iwe usingakwanise kutarisisa uye usingakwanise kuchengeta maziso ako akavhurika, svetuka kofi uye uve nembiya yesipinashi saladi panzvimbo. Iyo folic acid kana folate iripo musipinachi inobatsira muviri wako kugadzirisa uye kudzikisa homocysteine mazinga, ayo anovhiringidza kuyerera kweropa uye zvinovaka muviri kuuropi. Uku kukanganiswa kweropa kuyerera kunogona kuita kuti unzwe usimbe uye nehope.

3. Green tii yemamiriro ekutsamwa : Ko green tea inoderedza kutsamwa inonetsa sei? Green tii ine theanine, iyo inodzikamisa pfungwa dzako uye inonatsiridza yako yekutarisa uye inokubatsira iwe kuti urambe wakajeka wevasungwa. Kunze kwetiyi tii, zvekudya zvakaita seasparagus, michero ine vhitamini C-yakawanda uye zvekudya zvine zinc-zvinogona kudyiwa sezvo izvi zvichizorodza pfungwa nemuviri.

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(4) Apple + nzungu ruomba rwekunetseka : Kukanda kunogona kuva chiratidzo chekuti muviri wako unoda mafuta. Kukanganisa kunogona kukupa kushatirwa, uye kumisa yako cranky mood, kuve nemubatanidzwa wezvikafu pane imwe neimwe yekudya uye snack kuchaita hunyengeri. Chikafu chemubatanidzwa chine makabhohaidhiretsi pamwe chete nemamwe mafuta kana mapuroteni chikafu, uye ma carbs anokurumidza kupa simba rinopisa. Kuisa mafuta uye mapuroteni mukudya kwako kunoderedza maitiro ekugaya, izvo zvinobatsira kuchengetedza shuga nesimba rako zvine mwero.

(5) Hove kuitira kushushikana mupfungwa : Hove salmon, mackerel, uye tuna zvine omega-matatu mafuta acids ayo anozobatsira kudzikamisa kushushikana kwako. Tsvagiridzo yakaona zvakare kuti omega-matatu mafuta acids anobatsira kudzora kutsamwa uye kusagadzikana. Omega 3 fatty acids inobatsirawo mukubata nedzimwe nyaya dzehutano zvakare, sekushushikana kune asthma, zvese.

(6) Sandiji yezai yePMS yekuchinja kwemamiriro : Zvakajairika kuti mukadzi wese atange kushuvira makabhohaidhiretsi nguva yake isati yasvika. Sezvo makabhohaidhiretsi achibatsira muviri kukwidziridza ayo serotonin mazinga, zvinobatsira kuvandudza uye kuwedzera ako manzwiro. Zvisinei, dzivisa mafuta ane mafuta ane shuga yakawanda semakeke, machipisi, nemadonati, izvo zvinogona kusiya mweya wako uchinzwa kushushikana. Iva nechingwa chezviyo chakazara, mazai, nemabhanana izvo zvinowedzera kuburitswa kwe tryptophan. Panzvimbo yemayonnaise, iva nemafuta mashoma, akajeka yoghurt yechiGiriki.

(7) Yese-zviyo zviyo zvine mukaka wakakora-mafuta kune kusuruvara mamiriro : Kunzwa wakasuwa nguva dzese kunogona kuve nekuda kwekushomeka kwevhitamini D mukudya kwako. Vitamin D ine akawanda mabasa ekutamba mumuviri, kunze kweiko kubatsira kugadzirwa kweserotonin. Serotonin inozivikanwa seinonzwa-yakanaka mahormoni iyo inogadzikana yako yemood uye inoderedza manzwiro / zviratidzo zvekuora mwoyo.

Pamashoko ekupedzisira…

Zvikafu zvaunodya zvinogona kunyatso kusimbisa manzwiro ako, zvisinei kuti uripi uye chero ipi nguva. Kuchinja kwechikafu kunounza shanduko muhurongwa hwehuropi, izvo zvinogona kutungamira mukuchinja kwetsika.

Zvakajairika kuti isu tidye pane macalorie-akapfuma, ane shuga yakawanda-senge ice cream kana makuki kusimudzira mweya yedu. Kunyangwe iwe uchigona kukanganisa kumhanyisa kweshuga kwe 'mufaro wechokwadi,' zvese zvainoita zvinokanganisa hutano hwako hwese. Inotevera nguva iwe paunenge uchinzwa pasi, sarudza mamwe ane hutano hwekusimudzira manzwiro.

Inowanzo Bvunzwa Mibvunzo

1. Ndedzipi nzira dzekuwedzera mahormone anofara?

Makore: Kuseka ndiyo imwe nzira yekusunungura mahormone anofara. Inoburitsa inonzwa-yakanaka makemikari emakemikari anoderedza marwadzo epanyama. Kunyangwe kwemaminetsi makumi maviri, kurovedza muviri zuva nezuva kunosunungura anofara mahormone dopamine, serotonin, kungodoma mashoma. Kuwana masaji kunoderedza huwandu hwecortisol ne31 muzana uye kunowedzera serotonin uye dopamine mazinga ne28 muzana uye 31 muzana, zvichiteerana, sekureva kwevaongorori. Kudzidzira kufungisisa kunowedzera dopamine ne65 muzana, maererano nechidzidzo.

2. Ndeupi muchero wakanaka kune kushushikana?

Makore: Zvinoenderana nezvidzidzo, michero miriwo nemiriwo zvakawanikwa zvichibatana nehutano hwepfungwa zvirinani uye zvishoma zviratidzo zvekuora mwoyo. Izvi zvinosanganisira makarotsi, akasvibira mashizha ane mashizha senge sipinachi, lettuce, magaka, maapuro, mabhanana, grapefruit, mimwe michero yesitrus, mabriji matsva, uye kiwi.

3. Chii chinobatsira kugadzirisa manzwiro?

Makore: Zviitiko zvepanyama sekufamba, kutamba timu mutambo kana nguva panzvimbo yekurovedza muviri kunogona kugadzirisa mafungiro ako. Kudya kunoitawo basa rakakosha mukuchengetedza hutano hwepamoyo. Ive neshuwa yekudya chikafu chakazara muzere zviyo, nyama yakasendama, miriwo, michero, bhinzi uye nzungu. Kupindirana nevamwe kunogona kubatsirawo kusimbisa manzwiro emunhu.

4. Mukaka wakanakira kushushikana here?

Makore: Mukaka wakasviba, yogati, machizi ane mafuta mashoma, uye zvimwe zvinogadzirwa nemukaka zvakapfuma mu calcium, vhitamini D, uye mapuroteni uye akakira muviri wako nezvikonzero zvakawanda, kusanganisira kurwisa kushushikana.

5. Bhanana rakanakira kushushikana here?

Makore: Vanhu vazhinji vanotambura nekushushikana vakaratidzirwa kuti vanonzwa kusanyanya kushushikana mushure mekudya bhanana. Izvi zvinogona kuve nekuti mabhanana ane tryptophan, protein inoshandurwa nemuviri kuita serotonin inosimudzira manzwiro.