Tonse takhala ndi zilakolako zosayembekezereka za chinthu china. Lingaliro loipali likangobwera m'maganizo mwake, zimakhala zosatheka kukana "kuukira" kwadzidzidzi kumeneku, ndipo timafikira chokoleti kapena tchipisi. Chikhumbocho chikhoza kubwera, choyamba, chifukwa cha zizoloŵezi zakale kapena kukumbukira: mwachitsanzo, cookie iyi, yomwe mudayiwona pa kauntala, mwadzidzidzi inafanana ndi agogo anu omwe amawotcha. Ndipo tchizi zogulitsidwa pamsika zimanunkhiza ngati wabwerera pafamu yaing'ono yachifalansa yomwe mudapitako. Ndipo mukufunadi kuyesa zonse nthawi yomweyo! Komabe, khulupirirani kapena ayi, pali zochitika pamene chilakolako chosapirira chofuna kudya fries chikugwirizana ndi kusowa kwa zakudya. Momwe mungadziwire zomwe thupi limasowa, komanso momwe mungasinthire chakudya mwachangu kuti mukwaniritse zofunikira za thupi, werengani m'nkhaniyi.
Kulakalaka ndi chinthu chobisika, ndipo sikubwerabe ndi chakudya. Nthawi zina zimachitika kuti tikamawonera kanema, timawona hamburger patebulo la ngwazi ndikumvetsetsa kuti ngati simudya pakali pano, chinthu choyipa chidzachitika. Koma simuyenera kugonja ku mayesero: izi zidzachepetsa mkhalidwe wanu kwakanthawi, koma sizingathetse vutoli.
“Vuto lina lanji? Ndikungofuna kudya chitumbuwa ichi ndi chodulira chowutsa mudyo! ”- mukuti. Koma motere, thupi lanu limapereka zizindikiro kuti thupi liri ndi vuto la mavitamini, michere ndi kufufuza zinthu, ndipo nkhaniyi iyenera kukonzedwa osati ndi zakudya zopanda thanzi.
Koma chilakolako chankhanzachi chinachokera kuti, ndipo chifukwa chiyani nthawi zina mumafuna mchere wamchere, ndipo nthawi zina - zokoma?
Ngati mukufuna:
Chokoleti
Choyamba, kumbukirani kuti nthawi yanu ya kusamba iyenera kuyamba liti? Azimayi nthawi zambiri amafuna chokoleti pa nthawi yawo, chifukwa cocoa imakhala ndi magnesium yambiri: ichi ndiye chinthu chomwe chimatayika mochuluka pamodzi ndi magazi.
Malinga ndi kafukufuku wa American Chemical Society, anthu omwe ali ndi nkhawa kapena kupsinjika maganizo amathanso kulakalaka chokoleti nthawi zonse: imawonjezera serotonin ("hormone ya chisangalalo"), dopamine ("hormone ya kumva bwino") ndi oxytocin (" timadzi tachikondi”), timene timatulutsidwa tikakumbatirana, kupsompsonana ndi kugonana. Ndipo chofunika kwambiri, chifukwa cha zomwe zili mu magnesium ndi theobromine, kutsekemera kumachepetsa mlingo wa cortisol - "stress hormone".
Osadzimenya nokha kwa ma wedges angapo mutatha kuyankhulana koyipa kwa ntchito kapena kukambirana koyipa ndi abwana anu.
Palibe mwa mfundo zomwe zili pamwambazi zikukukhudzani, koma kodi dzanja lanu likufikabe pa tile? Mwachidziwikire, thupi lanu lilibe magnesium, chromium, mavitamini a B ndi mafuta acids omwewo. Koko yochuluka mu chokoleti, m'pamenenso imakhala ndi magnesium.
Akuti pafupifupi 80% ya anthu aku Russia sagwiritsa ntchito magnesium yokwanira.
The trace element sikuti imangothandizira chitetezo cha mthupi komanso imalepheretsa kutupa kosiyanasiyana, komanso imagwira ntchito yofunika kwambiri pakugwira ntchito kwamanjenje komanso kukhudza thanzi la mafupa. Kuwonjezera pa chokoleti, magnesium imapezekanso mu nsomba, masamba obiriwira, mtedza, nyemba, ndi buckwheat.
Tchizi
Onjezani tchizi ta grated pafupifupi mbale zonse ndikudya chakudya cham'mawa, chamasana ndi chakudya chamadzulo? Mutha kukhala mukukumana ndi vuto la kukumbukira komanso kuvutika kukhazikika. Kafukufuku wa asayansi a ku America wasonyeza kuti anthu omwe ali ndi vuto la kuchepa kwa chidwi (ADHD) amakhala ndi chilakolako cha tchizi kusiyana ndi anthu athanzi.
Kuphatikiza apo, tchizi, monga chokoleti, zimathandizira kuti munthu azisangalala komanso azisangalala: koma nthawi ino chifukwa cha L-tryptophan.
Zikuoneka kuti thupi lanu likusowa calcium. Kodi ndinu mayi amene mumakonda zakudya zopanda mafuta ambiri kuposa zomwe zili ndi mafuta ochepa? Madokotala amawomba chenjezo: chifukwa chakuti zakudya zopanda mafuta zilibe calcium, masiku ano, amayi ambiri ali ndi matenda osteoporosis ali ndi zaka 40-50! Chifukwa chake musadzikanize chisangalalo chodya pang'ono za Cheddar yomwe mumakonda. Tchizi ali ndi calcium yambiri, yomwe imathandizira mano, mafupa, minofu, mtima ndi mitsempha yathanzi.
90% ya anthu aku Russia alibe vitamini D, chifukwa kwa miyezi isanu ndi umodzi sitiwona dzuwa. Kupanda izi biologically yogwira mankhwala, mukhoza kudzaza, amene akanaganiza, komanso mothandizidwa ndi tchizi!
Zikuoneka kuti tchizi ndi chakudya chapamwamba, chifukwa thupi limafunika kuchuluka kwa vitamini D kuti ligwiritse ntchito calcium: zinthu zonse ziwirizi zimagwirizana, ndipo chifukwa chake calcium imatengedwa bwino kuchokera ku mkaka uwu.
Mumayitanitsa pasitala ndi magawo awiri a Parmesan, ndipo mungapeze mitundu ingapo ya tchizi mu furiji yanu, taganizirani: mwinamwake mukusowa "vitamini wa dzuwa"?
Ngati mutakhala muofesi kuyambira m'mawa mpaka usiku, mumakhala kumalo ozizira, ndipo pamapeto a sabata mumakhala otanganidwa kwambiri ndi ntchito zapakhomo moti mulibenso mphamvu zokwanira zoyendayenda, ndiye kuti thupi lanu lilibe vitamini D. Yesani kuti mupite kunja nthawi zambiri pamasiku adzuwa, ndipo ngati izi siziri zanu, idyani nsomba zamafuta ambiri, batala, dzira yolks ndi chanterelles kuwonjezera pa tchizi.
Maswiti
Ndi za "kufuna chinachake chokoma." Kumveka bwino? Timanena mawuwa kwa ife tokha nthawi iliyonse pamene kupsinjika maganizo kumachoka: nthawi zomalizira, galimoto yawonongeka, ndipo palibe amene angamunyamule mwanayo ku sukulu ya sukulu. Chotero timakhala pa desiki lathu, tikumadya maswiti mmodzimmodzi. Koma musamafulumire kudziimba mlandu: shuga imayambitsa pakati pa ubongo wanu, zomwe zimakuthandizani kuti muziyang'ana zomwe zikuchitika kwakanthawi. Chifukwa chake, pamalingaliro a physiology, chilichonse ndi chomveka, koma chimatsogolera kulumpha m'magazi a shuga, zomwe zimatsogolera ku maswiti ena. Mwambiri, bwalo loyipa.
Koma ngati moyo uli bata, ndipo manja anu amafikira maswiti? Ndi chiyani chinanso chomwe thupi lanu likufuna kukuuzani? Mwina choyambitsa chake ndi kusowa kwa chromium, komwe "kumagwira ntchito" molumikizana ndi insulin kuti athandizire kuyamwa kwa shuga m'magazi kulowa m'maselo a thupi. Idyani nyama zokhala ndi chrome, ng'ombe, nkhuku, kaloti, mbatata, broccoli, katsitsumzukwa, mbewu zonse, ndi mazira m'malo mwa maswiti.
Nyama
Kulakalaka nyama kungakhale chifukwa cha khalidwe loipa la mapuloteni omwe mumadya, kusowa (ngati ndinu wamasamba), komanso kusowa kwa micronutrients yofunikira yomwe imapezeka mu mapuloteni a nyama: zinki, chitsulo, B12 ndi Omega-3 .
Ngati mumalakalaka kwambiri burger yokhala ndi chodulira chowutsa mudyo, koma nyengo ya m'mphepete mwa nyanja ili pamphuno, choti muchite? Kutsamira pa nsomba ndi nkhuku - zili ndi iron yambiri komanso zopatsa mphamvu zochepa
Thupi lingakhalenso lopanda zinki, zomwe zimapangitsa kuti khungu, tsitsi, ndi zikhadabo zikhale zathanzi. Sikuti nyama yofiira imakhala ndi mchere wambiri, komanso nkhono ndi tchizi.
Ngakhale kuti nyama yofiira ndiye gwero lalikulu la chitsulo ndi zinc, sizitanthauza kuti zakudya zamasamba ndizosakwanira: pakadali pano, kuti mudye chakudya choyenera, muyenera kuthera nthawi yambiri pakukulitsa. zakudya zanu. Mwachitsanzo, chitsulo chimakhala chochuluka mu tofu, bowa, mbatata, nyemba, mtedza, njere, ndi zipatso zouma. Muli zinki wambiri mu mphodza, sipinachi, njere za dzungu ndi buledi.
Chitsulo chamasamba chimayamwa kangapo kuposa nyama, kotero phatikizani zakudya izi ndi zomwe zili ndi vitamini C (zipatso za citrus, sauerkraut, tsabola, currants), chifukwa zimathandizira kukonza kwake.
Ma cookies, pasitala, mkate, mpunga
Kwa sabata yathunthu mumalota croissant ndipo simunathe kudzipezera nokha malo: apa ikuwonekera pa kauntala, mwatsopano komanso mofiira. Malingaliro okhudza iye sanakusiyeni kwa ola limodzi: ubongo udafuna mwachangu china chake cham'mimba! M'malo mwake, izi sizili kanthu koma kulakalaka shuga.
Asayansi amati chakudya choterechi chikadutsa pa lilime lililonse, thupi limazindikira ngati maswiti.
Kulakalaka chakudya cham'thupi chosavuta kungasonyeze hypoglycemia (kusinthasintha kwa shuga m'magazi) ndi kuchepa kwa chromium, zomwe zimayambitsa kutopa kwambiri komanso kutopa kwambiri. Kuti muchepetse kuchepa kwa michere yambiri, idyani nthochi, maapulo, ma apricots, paprika, sipinachi, beets, mapeyala, broccoli, kaloti.
Komanso, kulakalaka zakudya zowuma mwadzidzidzi kumalankhula za kuchepa kwa tryptophan - amino acid yomwe imayambitsa kaphatikizidwe ka serotonin - "hormone ya chisangalalo." Kotero palibe chodabwitsa kuti, mwachitsanzo, titasiyana ndi wokondedwa, timayamba kudalira makeke a chokoleti, omwe tinayenda mozungulira kilomita imodzi kale.
Thupi limachepetsa kwambiri kupanga serotonin (ndipo, motero, tryptophan), ndife achisoni komanso okhumudwa, chifukwa chake thupi limafunafuna "thandizo" kuchokera kunja ndikulipeza mu ufa. Kupanda amino acid kumabweretsa kukhumudwa, nkhawa komanso kugona. Magwero athanzi a tryptophan ndi Turkey, mkaka, mazira, ma cashews, walnuts, kanyumba tchizi, ndi nthochi.
Chips, zipatso
Choyamba, thupi lanu likusowa madzi. Nthawi zambiri timalakwitsa ludzu la njala, motero kulakalaka mchere, womwe umathandiza kusunga madzimadzi, kungatanthauze kuti simukumwa madzi okwanira kapena mukutaya madzi ambiri (mwachitsanzo, ngati mumasanza, kutsegula m'mimba, kapena kutuluka thukuta kwambiri).
Chachiwiri, kulakalaka zakudya zamchere kungakhale chizindikiro cha kusowa kwa electrolyte.
Mwachitsanzo, malinga ndi kafukufuku wina wasayansi, akazi amene ananena kuti amalakalaka kwambiri kudya zinthu za mchere analibe kashiamu, sodium, magnesium, ndi zinki.
Mcherewu ndi wofunikira kuti mtima, minofu ndi minyewa zigwire bwino ntchito, komanso kuti minofu ikhale yokwanira. Kuperewera kwa electrolyte kungayambitse kukokana, kukokana, ndi mutu. Zakudya zopatsa thanzi m'malo mwa tchipisi ta mchere ndi mtedza, mbewu, nyemba, zipatso zouma, mapeyala, ndi masamba obiriwira.
Croutons, crackers, mtedza, crisps
Mukufuna crunch chinachake? Akatswiri a zakudya amatchula zifukwa ziwiri. Choyamba, muli ndi nkhawa: crunching imathandizira kuchepetsa kupsinjika pang'ono. Chachiwiri - makamaka, mumadya zakudya zamadzimadzi (zotsekemera, soups, yoghurts), ndi zotupa za salivary ndi nsagwada, zomwe zimatchedwa "kutopa". Pambuyo pa tsiku limodzi kapena awiri, amafunikira kukondoweza - chifukwa chake kulakalaka chakudya cholimba.
Ice cream, yoghuti
Mwina chifukwa chake ndi kutentha pamtima kapena acid reflux: madokotala amati zakudya zokhala ndi zotsekemera zimatsitsimutsa kummero wokwiya, zomwe ndizomwe thupi likufunikira pakadali pano. Komanso kulakalaka ayisikilimu kapena yoghuti kungayambitse ... kukonda kwanu pamankhwala ochepetsa ululu! Mankhwala osagwiritsa ntchito steroidal odana ndi kutupa angawoneke ngati opanda vuto, koma angayambitse kutupa m'mimba, ndipo chikhumbo cha "chofatsa" ndi chizindikiro chochokera m'thupi kuti chichepetse kutentha pang'ono.
Mbatata zokazinga kapena zokazinga
Kulakalaka chakudya chokazinga sikuli kanthu koma kulira kochokera m’thupi lofuna thandizo. Mwayi, mukudya zakudya komanso kuchepetsa mafuta. Moti thupi silimasamalanso komwe lingapeze: kuchokera ku zakudya zopatsa thanzi (mtedza, mapeyala, azitona) kapena kuchokera ku zakudya zokhala ndi mafuta osinthika (zokazinga za ku France ndi chimodzi mwa izo). Kodi kuthetsa vutoli? Idyani mafuta ambiri "abwino": nsomba zonenepa, mtedza, mbewu, mafuta a azitona, mapeyala. Kodi mukuona kuti simungakhale ngakhale sekondi imodzi popanda mbatata? Kuphika masamba okoma a mizu yachinyamata ndi zitsamba mu uvuni ndikutumikira ndi saladi yamasamba, yothira mafuta a azitona - motere mudzakhutiritsa njala yamalingaliro (chikhumbo chofuna kudya mbatata pazifukwa zilizonse) ndi njala yakuthupi (kusowa kwamafuta) .
Zakudya zokometsera: salsa, paprika, burrito, curry
Chifukwa chofala kwambiri chomwe mumalakalaka zakudya zokometsera ndichifukwa thupi lanu limafunikira kuziziritsa. Chifukwa chiyani, mwachitsanzo, zakudya zaku Mexico, India ndi Caribbean zimatchuka chifukwa cha zakudya zambiri zokometsera? Izi zili choncho chifukwa kumadera otentha, thupi lotentha kwambiri limayenera kuziziritsa, ndipo njira yosavuta yochitira izi ndi kugwiritsa ntchito zonunkhira zomwe zimalimbikitsa kupanga thukuta. Zimaziziritsanso thupi.
Chifukwa china chingakhale vuto la chithokomiro. Capsaicin, yomwe imapezeka muzakudya zokometsera, imathandizira kagayidwe kachakudya. Ngati chithokomiro "chopanda pake", chingayambitse kuchepa kwa kagayidwe kake, ndipo thupi lidzafuna kufulumizitsa mwa kudya chakudya choterocho.
Chifukwa chake, ngati nthawi ndi nthawi muli ndi chikhumbo chosaneneka chofuna kudya zokometsera zokometsera kapena salsa, lingalirani kukaonana ndi endocrinologist.
Ndipo, ndithudi, kumene popanda endorphins. Zakudya zokometsera zimayambitsa kutulutsidwa kwa "mahomoni achisangalalo", ndiye apa pali njira ina yodziwika bwino ya chokoleti bar!
Soda wokoma
Anthu ambiri sakonda soda: yotseka kwambiri komanso yopanda thanzi. Komabe, nthawi zina zomwe mumakonda zimazimiririka kumbuyo, ndipo mumayamba kufuna kumwa chakumwa choyipa ichi: pano ndi pano, osazengereza. Mwayi ndi, muyenera caffeine: gawo limodzi la kola lili ndi 30 mg wake - ndizokwanira kukupatsani mphamvu ndikukuthandizani kulimbikitsa.
Chifukwa chinanso cholakalaka ndikusowa kwa calcium. Udindo wake m'moyo ndi wofunikira kwambiri kotero kuti thupi likayamba kusowa chotsatirachi, thupi limayamba kugwiritsa ntchito kashiamu kuchokera m'mafupa. Kodi soda ingakhudze bwanji njirayi? Phosphoric acid yomwe ili nayo imachotsa zomwe zili m'mafupa kuti thupi lizitha kuyamwa. Monga momwe mungaganizire, izi zimayambitsa kuwonongeka kwakukulu kwa mafupa ndipo, pakapita nthawi, zimayambitsa matenda osteoporosis oyambirira.
Avocado, mtedza, mbewu, mafuta
Poyang'ana koyamba, kufuna kudya zakudya zathanzi zotere sikungatanthauze kanthu: chabwino, mukufuna kukhetsa paketi yonse ya ma cashews kapena kuwonjezera ka 2 nthangala za dzungu ku saladi. Ndi zothandiza! Sitikutsutsa: kudya avocado ndibwino kwambiri kuposa paketi ya fries ya ku France, koma pamenepa, chilakolako champhamvu chimasonyezanso kuti thupi silikuyenda bwino. Choyamba, zimasonyeza kuchepa kwa kalori, kusowa kwa mafuta ndipo, chifukwa chake, kusowa mphamvu. Azimayi nthawi zambiri amachepetsa mosasamala kuchuluka kwa mafuta omwe amadya, zomwe zimadzetsa kusokonezeka kwa mahomoni. Chifukwa chake ngati muli pazakudya zolimba, ndipo mwadzidzidzi mukufuna kudya mtedza wochuluka, musakane, chifukwa izi sizongofuna, koma kufunikira.
Ndimu, sauerkraut, kuzifutsa nkhaka
Mukufuna kutsegula mtsuko wa ma gherkins okazinga pakati pausiku? Chifukwa chomwe chikuwoneka ngati chosavulaza ichi chingakhale kuchepa kwa asidi m'mimba. Zakudya zambiri zokazinga ndi acidic ndi ma probiotics achilengedwe omwe thupi limasowa pamenepa. Asidi am'mimba ndi njira yofunika kwambiri yotetezera thupi, imatsuka ndikugaya chakudya. Ngati kupanga kwake kusokonezedwa, unyolo wazinthu umayambika womwe umatsogolera ku matenda am'mimba, ziwengo, kuperewera kwa zakudya komanso kudzimbidwa.