Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 2 m'masiku 7.
Ma calorie apakati tsiku ndi tsiku ndi 970 Kcal.
Kodi munayamba mwaganizapo kuti kutengeka kwathu kumadalira zakudya zomwe timadya? Ndipo izo ziridi. Akatswiri apanga zakudya zapadera zomwe zimathandizira kukhalabe ndi moyo wabwino. Lero tikudziwitsani za zakudya za kupsinjika maganizo. Ndipo simuyenera kudikirira kuti chisoni ndi chikhumbo zikugonjetseni. Ndi bwino kupewa vutoli potsatira malangizo omwe ali pansipa. Ndiye muyenera kudya chiyani kuti mukhale mukuda, monga amanenera?
Zakudya zofunika kupsinjika maganizo
Tiyenera kuzindikira nthawi yomweyo kuti ngati kuvutika maganizo kwakukulu, tsoka, chakudya chokha sichikwanira. Ndi kwambiri mawonekedwe a matenda, monga ulamuliro, chidwi moyo zambiri kutha, osanenapo njala. Izi zimafuna thandizo la psychotherapist woyenerera.
Anthu ambiri amavutika maganizo pang’ono pamene chilakolako nthaŵi zambiri sichichepa. M'malo mwake, timakopeka ndi zakudya zotsekemera, zonenepa, zokhuthala ndi zinthu zina zowopsa kapena zakumwa zoledzeretsa. Koma kusankha zakudya ndi zakumwa kumeneku n’kosafunika kwenikweni. Maswiti ndi mowa (zomwe, ndithudi, zimakhala zovulaza kwambiri) zimagwira ntchito mofanana. Amalimbikitsa kutulutsidwa kwa mahomoni otchedwa osangalala muubongo wathu. Koma chikokachi sichikhalitsa. Posakhalitsa, ngati munthu agwira kapena kumwa kupsinjika maganizo, blues imabwereranso, ndipo timakopekanso ndi "chipatso choletsedwa". Njira iyi yothanirana ndi kupsinjika maganizo ndiyokayikitsa kuthetsa vutoli. Ndi bwino ngati "mankhwala" awa sakuwonjezera vutoli ndipo samayambitsa kulemera. Kuphatikiza apo, thupi liyenera kugwira ntchito zolimba kuti likonze shuga wowonjezera woperekedwa. Pochita izi, nkhokwe za mavitamini a B ndi chromium zimagwiritsidwa ntchito, kusowa kwake komwe kungayambitse kuwonjezereka kwachisoni. Choncho, ndi bwino kukondwera ndi chakudya chomwe chili ndi zigawozi. Komanso, mankhwala okhala ndi omega-3 fatty acids, selenium, tryptophan ndi zotsatira zabwino kuthetsa vutoli.
Kuti timvetse bwino momwe zinthu zimagwirira ntchito, tiyeni titembenukire ku sayansi. Popanda kukhala ndi chromium yokwanira m'thupi, insulini, yomwe imathandiza kuti shuga ikhale yabwino, sichitha kugwira ntchito bwino. Malinga ndi akatswiri, maganizo amakula ngati mudya osachepera 150 (ndipo makamaka 200) mcg wa chromium patsiku. Kuchuluka kwake kumapezeka muzakudya monga ng'ombe, anyezi, mbatata, uchi wachilengedwe, maapulo, tomato, kaloti, letesi yachiromaine, malalanje ndi nthochi.
Serotonin imatengedwa kuti ndi imodzi mwa mahomoni othandiza kwambiri achimwemwe. Amapangidwa mu ubongo wa munthu kuchokera ku amino acid yotchedwa tryptophan. Kuti thupi lizigwira ntchito bwino, ndi bwino kuti amayi azidya osachepera 320 mg wa tryptophan patsiku, komanso kugonana kwamphamvu - zonse 390. , nyama yamwana wang'ombe, nsomba zosiyanasiyana, nsomba (zotchedwa cod ndi tuna) ndi mtedza. Kutengera kwa tryptophan kumawonjezera kudya kwake pagulu lazakudya zovuta. Zidzakhala zabwino ngati mudya, mwachitsanzo, chidutswa cha chifuwa cha nkhuku yophika ndi gawo la buckwheat.
Amathandizira kuti thupi lipange serotonin ndi omega-3 fatty acids. Amapezeka mumafuta a flaxseed, dzungu ndi mbewu za mpendadzuwa, zitsamba zosiyanasiyana ndi mtedza (makamaka walnuts). Ndipo wopambana M’menemo ndi nsomba yonenepa.
Wina wachilengedwe antidepressant ndi selenium. Ndi kusowa kwake, pali mwayi waukulu wokumana ndi nkhawa yowonjezereka, kukwiya, kutopa ndi zina zomwe zili kutali ndi zinthu zosangalatsa. Bowa osiyanasiyana, kokonati, adyo ndi feta cheese ali ndi selenium yambiri.
Kuyamba kwa ng'ombe zamphongo, tchizi cholimba, mazira a nkhuku, masamba a letesi, ma almond ndi walnuts, sitiroberi, Brussels zikumera ndi kolifulawa, nyemba ndi kefir muzakudya zimatha kulipira chifukwa chosowa mavitamini ambiri a B.
Akatswiri ngakhale amasankha mtundu wina mankhwala apamwamba antidepressantszomwe zimathandiza kuthana ndi vuto losasangalatsa lachisokonezo mwachangu komanso kuchepetsa mwayi wokumana nalo. Zosakaniza 8 zophikira zili pamwamba. Tiyeni tiwone momwe aliyense wa iwo amakhudzira thupi lathu.
nsomba
Ma omega-3 fatty acids omwe amapezeka mu nsomba amathandiza kuti thupi lonse lizigwira ntchito bwino. Komanso mu nsomba munali malo ambiri vitamini D ndi tryptophan, amene kuwonjezera chitetezo chokwanira ndi kupereka maganizo abwino.
mazira
Amakhala ndi mafuta ambiri ofunikira, komanso mavitamini A, B, E, D. Mazira ndi nkhokwe yeniyeni ya zinthu zothandiza zomwe, kuwonjezera pa kukhala ndi zotsatira zopindulitsa pamaganizo athu, zimalimbitsa mano ndi mafupa, zimakhala ndi anti-cancer. zotsatira ndikuthandizira dongosolo la mtima.
Zipatso zofiira ndi lalanje ndi masamba
Malalanje, ma tangerines, maungu, beets, belu tsabola, kaloti ndi mphatso zina za chilengedwe, zomwe zimakhala ndi mtundu wowala, zimatilimbikitsa kukhala ndi maganizo abwino. Izi zimachitika makamaka chifukwa chakuti ali ndi vitamini C wambiri. Ikalowa m'thupi, imalimbikitsa kukonzanso kwa amino acid mu mapuloteni a nyama kukhala serotonin, hormone yodziwika bwino ya chisangalalo.
Zakudya Zam'madzi
Anthu okhala m'nyanja, makamaka shrimp, ali ndi ayodini wokwanira, popanda zomwe, malinga ndi madokotala, kagayidwe kabwino kake sikutheka. Komanso, ayodini amakhudza kwambiri ntchito za ubongo ndipo amawonjezera ntchito zamaganizo ndi thupi.
zitsamba zakakhitchini
Cardamom, nutmeg, anise nyenyezi ndi zonunkhira zina sizimangotenthetsa bwino nyengo yozizira, komanso zimathandizira kuti pakhale malo osangalatsa komanso omasuka, kupumula ndikuchepetsa kuphulika kovutitsa. Koma ndikofunikira kuti musapitirire nazo. Zokometsera zokometsera zowonjezeredwa ku chakumwa kapena mbale ziyenera kukhala zokwanira.
Chokoleti
Nyemba za Cocoa zili ndi tryptophan yambiri. Sizopanda pake kuti zakumwa ndi zinthu zochokera pa iwo zimafunidwa kwambiri mu kugwa, pamene kuzizira ndi kusintha kwa nyengo kumatichititsa chisoni. Chokoleti chocheperako sichingakhale ndi zotsatira zoyipa pachithunzichi, koma chidzakweza chisangalalo. Malinga ndi akatswiri, 30 g chokoleti patsiku ndikwanira pa izi.
pulse
Nandolo, nyemba ndi nyemba zina ndi imodzi mwa magwero akuluakulu a vitamini B. Kupezeka kwawo kokwanira mu zakudya kumathandiza kuti ntchito ya mitsempha ikhale yabwino, imakhala ndi zotsatira zabwino pamaganizo ndikupulumutsa ku tulo.
nthochi
Nthochi zili ndi chinthu chotchedwa harman alkaloid, chomwe chimapangitsa munthu kukhala wosangalala komanso wosangalala. Ndipo kuchuluka kwa vitamini B6 kumapangitsa chipatsochi kukhala chothandiza kwambiri pakutopa mwachangu komanso kufooka kwathunthu kwa thupi.
Choncho, polemba zakudya za kuvutika maganizo, ndi bwino kuganizira zomwe zili pamwambazi.
RђRѕS, kukana (kapena kuchepetsa kwambiri kumwa) muyenera kuchokera:
- mankhwala aliwonse omwe ali ndi shuga;
- pasitala wofewa wa tirigu;
- pickles zosiyanasiyana (kuphatikizapo nsomba ndi mtedza ndi mchere wowonjezera);
- mkate woyera;
- zakudya zokometsera kwambiri;
- soseji mafuta;
- zakudya zofulumira;
- khofi wamphamvu;
- mowa;
- zakumwa zopatsa mphamvu.
Muyenera kudya anti-depressive zakudya 5 pa tsiku. Choyamba, zakudya zopatsa thanzi zimakhala zabwino kwambiri pakugwira ntchito kwa m'mimba ndipo, ngati kuli kofunikira, zimathandizira kuchepetsa thupi ndikufulumizitsa kagayidwe. Kachiwiri, kudya pang'ono pakati pa chakudya kumachepetsa njala, zomwe zingayambitse mkwiyo komanso mkwiyo, zomwe sizili zofunika kwambiri masiku ano.
Zakudya zamagulu ziyenera kuwerengedwa kutengera zomwe mumakonda pathupi. Yesetsani kupeza malo apakati - kukula kwa mbale zomwe zidzakuthandizani kukhutitsa thupi, koma nthawi yomweyo pewani kudya kwambiri.
Ponena za nthawi ya chakudya cha kupsinjika maganizo, malinga ndi omwe akutukula, zotsatira zoyamba zabwino mu mawonekedwe a kusintha kwa maganizo ziyenera kuwoneka patatha masiku angapo chiyambi cha moyo malinga ndi malamulo ake. Palibe nthawi yowonekera bwino yotsatizana ndi malingaliro a njira ya wolemba.
Ngati kusunga malamulo a njirayi sikukupangitsani kukhala omasuka, mukhoza kumamatira ku zazikulu malinga ndi momwe mukufunira. Zakudya zopatsa thanzi ziyenera kukuthandizani kuti mugone bwino, kuti musapse mtima ndi zazing'ono, komanso kuthana ndi kupsinjika maganizo.
Chitsanzo cha zakudya zakudya maganizo kwa sabata
tsiku 1
Chakudya cham'mawa: phala la mpunga ndi yamatcheri.
Chakudya: saladi ya kaloti wophika kapena wophika, cilantro ndi mtedza wambiri.
Chakudya chamasana: mbale ya kolifulawa ndi supu ya broccoli puree; chidutswa cha fillet yophika ya veal ndi phala la buckwheat ndi zitsamba.
Otetezeka, apulo.
Chakudya chamadzulo: saladi ya bowa yophika, nyemba ndi arugula.
tsiku 2
Chakudya cham'mawa: gawo la oatmeal, lomwe likhoza kuphikidwa mu mkaka, ndi kuwonjezera majeremusi a tirigu ndi mtedza womwe mumakonda.
Chotupitsa: galasi la green smoothie.
Chakudya chamasana: mbatata yosenda ndi supu ya feta cheese.
Chakudya chamadzulo: casserole ya kanyumba tchizi ndi zipatso.
Chakudya chamadzulo: risotto ndi bowa.
tsiku 3
Chakudya cham'mawa: bulgur ndi zidutswa za apricot ndi sinamoni ya sinamoni.
Chakudya cham'mawa: mkate wa tirigu wonse wokhala ndi bowa wopanda mafuta ochepa.
Chakudya chamasana: mbale ya nandolo; nsomba yophika ndi masamba a saladi.
Chakudya chamadzulo: kanyumba kakang'ono kambewu kakang'ono ndi kanyumba tchizi kapena kanyumba kakang'ono ka tchizi ndi zipatso.
Chakudya chamadzulo: broccoli wophika ndi saladi ya apulosi.
tsiku 4
Chakudya cham'mawa: mpunga wokhala ndi nthochi.
Chakudya: Ma cookies angapo kapena oatmeal.
Chakudya chamasana: kabichi yophika (mutha kugwiritsa ntchito mitundu yosiyanasiyana ya kabichi kuti mupatse kukoma kosangalatsa) ndi tchizi cholimba, pistachios, zitsamba kapena zitsamba zokometsera.
Chakudya cham'mawa: Magawo a kokonati omwe amatha kuviikidwa mu chokoleti chakuda kwambiri, kapena chidutswa cha chokoleti chachikulu cha koko.
Chakudya chamadzulo: nkhuku yophika nkhuku ndi saladi ya tomato, mozzarella ndi zitsamba.
tsiku 5
Chakudya cham'mawa: oatmeal ndi sitiroberi ndi maamondi angapo.
Chakudya: green smoothie.
Chakudya chamasana: nkhuku fillet yophikidwa mu yogurt yachilengedwe kapena kirimu wowawasa wopanda mafuta; vinaigrette.
Chakudya chamadzulo: zikondamoyo zingapo za buckwheat, zomwe zimatha kuperekedwa ndi uchi wochepa wachilengedwe.
Chakudya chamadzulo: nyama yowonda fillet cutlets ndi nkhaka ndi tomato saladi.
tsiku 6
Chakudya cham'mawa: omelet wa mazira awiri a nkhuku ndi phwetekere wodulidwa ndi masamba omwe mumakonda; 1-2 mkate wonse wambewu.
Zosakaniza: 3-4 plums.
Chakudya: mbale ya borscht ya zamasamba.
Chakudya chamasana: sangweji yambewu yonse yokhala ndi tchizi ndi phwetekere.
Chakudya chamadzulo: saladi ya bowa, nyemba zophika ndi zitsamba.
tsiku 7
Chakudya cham'mawa: nthochi ndi pistachios zokongoletsedwa ndi yogati yachilengedwe popanda zowonjezera.
Chotupitsa: dumplings opangidwa ndi beet; ma walnuts angapo.
Chakudya chamasana: udzu winawake ndi nandolo; steamed nsomba cutlet ndi letesi masamba.
Chakudya chamadzulo: supuni zingapo za uchi ndi tiyi wobiriwira, kapena ingodyani zipatso zomwe mumakonda.
Chakudya chamadzulo: mphodza zamasamba ndi apulo.
Zakudya contraindications kwa maganizo
- Ngati palibe vuto lalikulu la thanzi kapena mawonekedwe a thupi omwe amafunikira zakudya zapadera zosiyana, mukhoza kutsatira zakudya zotsutsana ndi maganizo zomwe zili pamwambapa.
- Mwachilengedwe, simuyenera kugwiritsa ntchito chilichonse mwazinthu zovomerezeka ngati muli ndi matupi awo.
Ubwino wa Kupsinjika Maganizo
Zakudya za kupsinjika maganizo zili ndi ubwino wambiri.
- Kuphatikiza pa mfundo yakuti zimathandiza kuthetsa vuto lalikulu la maganizo, thupi limalandira zinthu zonse zofunika, limayamba kugwira ntchito bwino, ndipo thanzi lonse limalimbikitsidwa.
- Amadziwika kuti zakudya zimakhudza chikhalidwe cha khungu, tsitsi, misomali, etc. Zakudya zathanzi zomwe zimapanga maziko a zakudya za kuvutika maganizo zimathandiza kwambiri kuti ziwoneke bwino.
- Pokonza zopatsa mphamvu zama calorie m'zakudya, zakudya izi zingathandize kuchepetsa komanso kunenepa ngati mukuchita chimodzi mwazolinga izi.
- Mwa kukonza zakudya zanu molingana ndi malamulo a kadyedwe awa, simudzakumana ndi zofooka, kutopa kowonjezereka ndi zochitika zina zosasangalatsa, zomwe zimakhala zosafunika makamaka ngati zizindikiro za kupsinjika maganizo. M'malo mwake, njirayo imapereka mphamvu ndi mphamvu, zomwe zimakupatsani mwayi wopita kumasewera ndipo nthawi zambiri mumakhala moyo wokangalika. Kuchita masewera olimbitsa thupi kumadziwikanso kuti kumatulutsa mahomoni omwe amakupangitsani kukhala osangalala.
- Zakudya pazakudya za kuvutika maganizo ndizokoma komanso zosiyanasiyana. Aliyense ndithudi adzapeza mndandanda wa zinthu zomwe zimaperekedwa zomwe zimakonda, ndipo adzatha kupanga chakudya chotengera zomwe amakonda.
Kuperewera kwa zakudya m'maganizo
Zolakwa zazikulu mu mankhwala oletsa kupsinjika maganizo n'zovuta kupeza. Inde, sikungakhale kwapafupi kusiya zakudya zomwe mumakonda. Koma palibe magetsi opangira magetsi omwe angachite popanda zoletsa zina.
Kudyetsanso kupsinjika maganizo
Mutha kubwereranso kutsatira malamulo azakudya a kukhumudwa nthawi iliyonse (zowona, pakalibe zotsutsana zokhudzana ndi thanzi).