6 mfundo zogwirizanitsa chakudya ndi maganizo
Ngati mudya chakudya choipa, choipitsa, ndiye kuti mudzamva kuponderezedwa. Zakudya zopatsa thanzi zimatsegula moyo wodzaza ndi kuwala. Kodi muyenera kudziwa chiyani kuti mukhale osangalala nthawi zonse?
Pali mitundu iwiri yama carbohydrate: yovuta komanso yoyengedwa. Zakudya zopatsa thanzi zimapezeka m'masamba, zipatso, mtedza ndi mbewu zina. Ma carbohydrate oyeretsedwa amapezeka muzakudya zosinthidwa, zomwe nthawi zambiri zimakhala ndi shuga woyengedwa. Zakudya zotere sizikhala ndi thanzi labwino, zimawononga mitsempha yamagazi, zimachulukitsa shuga m'magazi ndikupangitsa kuti insulin isamve bwino. Choyipa kwambiri, ma carbohydrate oyeretsedwa kuchokera ku shuga woyera, ufa woyera, kapena madzi a chimanga amalepheretsa kugwira ntchito kwa ubongo mwa kusokoneza kutulutsa koyenera kwa ma neurotransmitters.
Chifukwa cha chakudya chamafuta, thupi limapanga serotonin, yomwe imapangitsa kukhala ndi malingaliro abwino ndikuwongolera kugona ndi kugalamuka. Zakudya zochokera ku masamba, zipatso, mbewu zopanda gluteni monga quinoa ndi buckwheat ndizoyenera kuti ubongo uzigwira ntchito komanso kusinthasintha.
Gluten ndi puloteni yomwe imapezeka mu tirigu. Kodi chizindikiro chopanda gluteni ndi njira yotsatsira kapena zina? Anthu ambiri salolera gluten, zomwe zimawapangitsa kusinthasintha maganizo. N’chifukwa chiyani zimenezi zikuchitika?
Kafukufuku akuwonetsa kuti gluten imatha kuchepetsa milingo ya tryptophan muubongo. Tryptophan ndi amino acid yofunika kwambiri ndipo ndiyofunikira pakupanga serotonin ndi melatonin. Ma neurotransmitters onsewa amagwira ntchito mwachindunji pakusintha kwamalingaliro. Gluten imakhudzanso chithokomiro, ndipo kusagwirizana kwa mahomoni ndi kusintha kwa maganizo kumayendera limodzi. Ndi bwino kupewa gilateni ndikusankha mbewu monga quinoa ndi buckwheat.
Kutenga kapu ya khofi mukadzuka kuti ubongo wanu ugwire ntchito? Ngakhale anthu ambiri amakhulupirira kuti caffeine idzawapatsa mphamvu zowonjezera, izi sizowona. Ma calories ndiwo okhawo omwe amapereka mphamvu. Kumwa mowa mopitirira muyeso kumangoyambitsa kutopa.
Ngakhale khofi ikhoza kuyambitsa kutengeka kwakanthawi, kuzunzidwa kwake kumabweretsa zotsatira zosiyana - mantha ndi nkhawa. Monga mankhwala a psychotropic, khofi imatchinga ma adenosine receptors muubongo ndipo imayambitsa zizindikiro zoyipa zamaganizidwe, mpaka kukhumudwa.
Kuti mukhale maso, muyenera kugona mokwanira, kuchita masewera olimbitsa thupi, ndi kudya zakudya zopatsa thanzi.
Ngati mukudya zakudya zopangidwa ndi mafakitale, musadabwe ngati muli ndi vuto. Zakudya izi zilibe mavitamini, mchere, ndi antioxidants. Zakudya zonse zikusowa kwambiri m'zakudya za anthu. Koma ali ndi zakudya zambiri komanso zolimbikitsa.
Chithokomiro chimayang'anira mahomoni, kuphatikizapo omwe amachititsa kuti munthu azisangalala. Kukhumudwa kungakhale chizindikiro cha matenda a chithokomiro. Chifukwa cha matenda amenewa, anthu masauzande ambiri amavutika maganizo. Chinthu chofunika kwambiri chomwe chimathandizira chithokomiro ndi ayodini. Koma anthu ambiri amavutika ndi kusowa kwa ayodini m’zakudya zawo. Choncho, m'pofunika kutenga ayodini zowonjezera kuti mukhale ndi maganizo abwino.
Musanadzudzule mwana wanu chifukwa chopeza maswiti, kumbukirani kuti chokoleti chochepa chimakhala chathanzi. Mukungofunika kusankha mitundu yoyenera. Chokoleti chakuda cha organic, chokhala ndi cocoa osachepera 65-70%, chimakhala ndi ma antioxidants ambiri komanso chofunikira pakulimbikitsa ubongo. Lilinso ndi tyramine ndi phenethylamine, mankhwala awiri opatsa mphamvu omwe amalimbikitsidwa kwa anthu omwe amakonda kuvutika maganizo.
Kafukufuku wochuluka akuloza kugwirizana pakati pa chakudya ndi maganizo. Mankhwala sali oyenera kuchiza matenda amisala. Ndikokwanira kungosankha zakudya zomwe zidzapatse ubongo zinthu zonse zofunika kuti zikhale bwino.