“Ndidadwala ndikusangalala. Sindingatenge tchuthi chodwala. Lolani anthu kutenga kachilomboka. ”
Osati kale kwambiri, mawuwa, omwe mbiri yawo sichidziwika, adawonekera pa netiweki ndipo adalowa nawo mndandanda wazachipembedzo. Kuyambira pamenepo, asintha ndikumamuwonjezera m'njira iliyonse, amasaina zithunzi ndi zithunzi, ndikumuika pamiyeso yocheza. ma netiweki, adakambirana ndikuchitira ndemanga… Chifukwa chiyani chidwi chowonjezeka m'mawu owoneka ngati wamba, mukufunsa?
Chilichonse ndichosavuta kwambiri. Kupatula apo, kukhala osangalala sikungopulumutsidwa kokha ku kukhumudwa komanso kukhumudwa, komanso chinsinsi chakuchita bwino pantchito komanso pamaso panu. Komanso ndimikhalidwe yamalingaliro, yopanda zomwe moyo wathu wonse umawoneka ngati wopanda pake komanso wotopetsa.
Zakudya zopatsa thanzi komanso kusangalala
Zadziwika kwa nthawi yayitali kuti thanzi lamunthu komanso malingaliro ake mwachindunji zimadalira zakudyazo. Komabe, padakali mkangano wokhudza zomwe zimayambitsa ndi zotsatira zake. Ndipo, komabe, akatswiri a zakudya ndi asayansi amalemba mabuku pamutuwu, kupanga zakudya ndi mfundo zawo za zakudya zoyenera, mwayi waukulu womwe, mwinamwake, chuma chawo. Zowonadi, mumipata yochuluka chotere, aliyense azitha kusankha china chake chomwe chili choyenera.
Odziwika kwambiri komanso othandiza amawoneka ngati chithu, zakudya Mediterranean ndipo "osati Zakudya", Zomwe, ndiko kukana zakudya zilizonse. Ndipo mabuku otchuka kwambiri amadziwika kuti "Chakudya ndi malingaliro"Ndipo"Njira yopita kuchimwemwe kudzera pachakudya“Elizabeth Somer komanso”Zakudya zachisangalalo»Drew Ramsey ndi Tyler Graham.
Chiyanjano pakati pa chakudya ndi thanzi laanthu
N'zochititsa chidwi kuti awa ndi olemba ena amaika tanthauzo lalikulu m'mabuku awo, omwe amatsimikizira kuti chilichonse chomwe munthu amadya chimakhudza kwambiri momwe akumvera. Kupatula apo, osati thupi lake lokha, komanso ubongo umadyetsa zinthu zofunikira zomwe zimalowa m'thupi la munthu limodzi ndi chakudya.
Laura Paulak adanena bwino m'buku lake "Njala ya ubongo"(Njala ya Ubongo):" Ubongo wathu umakhala wolimba nthawi zonse kuti ukhale ndi moyo, womwe umagwirizana kwambiri ndi kufunafuna chisangalalo cha chakudya. "Komanso, nthawi zambiri amakonda shuga, mafuta ndi mchere, chifukwa zimathandizira kupanga hormone dopamine, yomwe imadziwika kuti"hormone ya chisangalalo»Mwachangu chikoka pa ntchito kwa chapakati mantha dongosolo.
Mwa njira, izi zimadziwika bwino kwa makampani omwe amapanga ndalama m'makampani ogulitsa zakudya ndikugwiritsa ntchito chidziwitso ichi mokwanira pa ntchito yawo, mwachibadwa amakakamiza ogula kugula zinthu zina mobwerezabwereza. Koma zimenezi sizikutanthauza kuti ubongo wathu ndi mdani wathu. Kungoti nthawi zonse amafuna zakudya zopatsa mphamvu kwambiri komanso zopatsa mphamvu, zomwe nthawi zambiri zimakhala, komanso amakumbukira bwino zomwe amakonda ...
Komabe, shuga, mchere, ndi mafuta ndizotalikirana ndi zakudya, zomwe zingapangitse kuti munthu akhale wosangalala. "Zolemba" zonse zalembedwa za kuopsa kwawo. Koma osadziwa izi, anthu mwadala amalowetsa muzakudya zawo zambiri zomwe zimabweretsa chisangalalo chakanthawi, kenako ndikusokoneza malingaliro awa ndi mkhalidwe wabwino kwambiri.
Njira yopita kuchimwemwe ndi kudzera mu serotonin
Serotonin - chinthu chomwe chimagwira ntchito mwachilengedwe chomwe chimatulutsidwa m'magazi ndikusintha malingaliro amunthu. Tsoka ilo, anthu sangathe kuigwiritsa ntchito m'njira yoyera, kupatula kuti mwina ndi gawo limodzi la mankhwala opatsirana. Komabe, aliyense atha kuthandiza kukulitsa kupanga kwake.
Kuti muchite izi, ndikwanira kukhazikitsa pazakudya zanu zomwe zili ndi tryptophan, popanda kupanga serotonin ndizosatheka.
- Zakudya zamapuloteni: nyama zosiyanasiyana, makamaka Turkey, nkhuku ndi mwanawankhosa; tchizi, nsomba ndi nsomba, mtedza, mazira.
- Mu masamba: mitundu yosiyanasiyana ya kabichi, kuphatikiza nyanja, kolifulawa, broccoli, ndi zina; katsitsumzukwa, beets, turnips, tomato, etc.
- Zipatso: nthochi, maula, mananazi, mapeyala, kiwi, ndi zina zambiri.
- Kuphatikiza apo, tryptophan imapezeka mu nyemba ndi mbewu.
Pambuyo pofufuza mndandanda wazakudya izi, zimapezeka kuti kudya moyenera ndichofunikira kuti mukhale osangalala. Mwakutero, ndi. Ndipo akatswiri azakudya padziko lonse lapansi akunena izi. Kuphatikiza apo, pakupanga serotonin yokha, sikokwanira kungodya nthochi yokhala ndi treptophan, chifukwa siyingathe kuyamwa popanda kupezeka kwa vitamini C, yomwe imapezeka, mwachitsanzo, mu zipatso za citrus ndikumera m'chiuno. Zizolowezi zoipa ndi mowa zimakhudzanso msinkhu wake, chifukwa chake uyeneranso kuzisiya.
Chakudya chosinthira: zakudya zisanu kuti mulimbikitse kusangalala kwanu
Nthawi zina zimachitika kuti munthu amene amatsatira mfundo za zakudya zoyenera amadzukabe ndi maganizo oipa. Ndipo izi sizachilendo, chifukwa tonse ndife anthu amoyo, osati maloboti. Ndi nthawi zotere zomwe mndandanda wapamwamba wazinthu zamaganizo abwino wapangidwa. Zinaphatikizapo:
Salimoni ndi nkhanu - ali ndi omega-3 polyunsaturated acid, omwe amaletsa kukhumudwa ndikuwongolera malingaliro amunthu;
Tomato wamatcheri ndi mavwende - ndi olemera ndi antioxidant lycopene, yomwe imalepheretsa kukhumudwa ndi kusungunuka;
Tsabola wa Chili - akamalawa kukoma kwake, munthu amakumana ndi zotengeka, zomwe zimatulutsa ma endorphin, ofanana ndi omwe adawonedwa atachita masewera olimbitsa thupi nthawi yayitali;
Beets - ali ndi vitamini B, yomwe imathandizira kusintha kwamaganizidwe, kukumbukira ndi malingaliro, komanso kumathandizira pakupanga mankhwala ochepetsa nkhawa m'thupi;
Garlic - Ili ndi chromium, yomwe imangothandiza kuchepetsa kuchuluka kwa shuga wamagazi, komanso imalimbikitsa kupanga serotonin ndi norepinephrine.
Chakudya chimawonongeka
Mu Marichi 2013, ogwira ntchito ku University of Pennsylvania adasindikiza zomwe apeza pazofufuza. Mwachidziwitso, adawonetsa kuti anthu omwe ali ndi vuto la kupsinjika mtima sayenera kudya zakudya zopanda thanzi - zopatsa mphamvu kwambiri komanso zopanda zinthu zilizonse zothandiza (tchipisi, maswiti, ma hamburger, pizza, batala la ku France). Chifukwa chokhala ndi shuga wambiri komanso chakudya chosavuta, chimapangitsa kuti magazi azisungunuka m'magazi, kenako ndikutsika kwakukulu. Pamapeto pake, zomwezi zimachitika ndimikhalidwe, ndikusiyana kokha kuti nthawi ino "idzagwa pansi", zomwe zikutanthauza kuti zidzakhala zovuta kuzikweza.
Mowa ndi khofi. Kuwagwiritsa ntchito pamalingaliro, simukuyenera kukweza. Koma mudzataya zowonadi, ndikupezanso mantha, kukwiya komanso kusakhala ndi malingaliro.
Kuonjezera apo, akatswiri a zamaganizo amaumirira kusunga zomwe zimatchedwa "diary ya chakudya" pamene munthu nthawi zambiri amavutika ndi kusinthasintha kwa maganizo. Ndi iko komwe, kugwiritsa ntchito zinthu zomwezo kungapangitse munthu kukhala ndi makhalidwe abwino ndiponso kupindula. Ndipo kwa wina - nseru, kupweteka m'mimba kapena kuwonongeka kwa banal.
Zomwe zina zimatsimikizira mulingo wa serotonin
Mosakayikira, nthawi zina kungowonjezera zakudya zoyenera muzakudya sikokwanira, ndipo munthuyo samangokhalira kumva kupsinjika, komanso amayamba kuvutika maganizo. Poterepa, ndikofunikira kulingaliranso malingaliro anu m'moyo. Kupatula apo, zinthu zina zimakhudzanso momwe timamvera, monga:
- kusowa tulo;
- kusowa kwa mapuloteni mu zakudya;
- kusowa kwa omega-3 acid, komwe kuli nsomba;
- kumwa mowa ndi khofi;
- kusowa kwa mavitamini ndi kufufuza zinthu.
Khalidwe labwino silimangokhala kuphulika komanso mphamvu. Ichi ndi chida chachikulu chomwe chimatsegula zitseko zonse ndikuthandizani kuti mukhale ndi chisangalalo chenicheni cha moyo. Osadzinyenga nokha! Zotsatira zake ndizabwino!
Tasonkhanitsa mfundo zofunika kwambiri pazakudya zoyenera kuti tikhale ndi malingaliro abwino ndipo tikhala othokoza ngati mutagawana chithunzi pamalo ochezera a pa Intaneti kapena pa blog, ndi ulalo wa patsamba lino: