Mafuta ofunikira
Tiyeni tiyambe mutu wa chakudya chomwe chingathe kusintha maganizo poyankhula za mafuta acids ofunika, makamaka omwe amatchedwa Omega-3… Mafuta athanzi a polyunsaturated awa amapezeka makamaka mu nsomba zamafuta ambiri – nsomba, nsomba zam'madzi, mackerel, sardines ndi tuna watsopano.
Malinga ndi asayansi, omega-3 mafuta acids otsika m'magazi amawonedwa mwa anthu omwe amakonda kuvutika maganizo. Zopatsa thanzi zapadera zimathandizira kukonza, komanso ndi malingaliro. Omega-3s amatha kukonza kusalinganika kwa zinthu zina muubongo. Tikulankhula za kupereka kusamutsa kwa chidziwitso pakati pa ma cell a minyewa ndikukhudza momwe amamvera. Pamlingo wina, omega-3s ena angayerekezedwe ndi antidepressants. Komabe, kwa anthu omwe sanakhalepo ndi vuto la kupsinjika maganizo, omega-3s amathandizanso kupewa kukhumudwa. Ndipo ichi ndi chifukwa china chophatikizirapo nsomba zamafuta ambiri muzakudya zanu, zomwe zadziwika kale - chifukwa chakutha kuteteza matenda amtima. Kuti mukwaniritse zotsatirazi, muyenera kudya magalamu 1 mpaka 9,6 a omega-3 patsiku, omwe, mwa njira, ndi ochuluka: pafupifupi magalamu 200 a nsomba amakhala ndi 6,5 magalamu amafuta acids.
Kodi simukonda nsomba? Kenako pezani mafuta athanzi abwino kuchokera ku zomera (ngakhale samayamwa pang'ono). Yesani mbewu ya fulakesi (akhoza kuwonjezeredwa ku muesli, yoghurt kapena saladi), mafuta a flaxseed, dzungu ndi walnuts... Pomaliza, pali njira nsomba mafuta zowonjezera mavitamini.
Mafuta osachedwa
Ngati mudumpha chakudya chamasana ndikumva kuti mukuyamba kuyamwa m'mimba, ndipo mphamvu yanu ikutha, musatalikitse chikhalidwe ichi - mwinamwake maganizo anu atha posachedwa.
Ndikofunikira kuti m'maganizo mwanu mukhale shuga wokhazikika. Njira imodzi ndikudya zakudya zanthawi zonse zokhala ndi index yotsika ya glycemic ma carbohydrate otsika pang'onopang'ono... Pakati pazinthu zoterezi mkate wathunthu ndi chimanga, pasitala wofiirira, mpunga wabulauni, nyemba ndi mphodza… Mapuloteni ndi mafuta amathandizanso kuti mayamwidwe a chakudya achedwetse ndipo motero amachepetsa glycemic index ya chakudya. Ulusi umachitanso chimodzimodzi, choncho musaiwale zipatso ndi ndiwo zamasamba.
Nthawi zina bar yokoma, chidutswa cha chokoleti kapena tiyi wotsekemera amathandiza kukondwera ndi kusangalala. Chinsinsi chake ndi chosavuta: shuga ndi ma carbohydrate othamanga kwambirizomwe zimalimbikitsa kupanga serotonin, yomwe imayambitsa kusintha maganizo. Koma zotsatirazi zimatha msanga, ndipo mumakumananso ndi kusowa mphamvu komanso kumva njala. Choncho, ndi bwino kudya chinthu chomwe chingakupatseni mphamvu kwa nthawi yaitali. Izi zitha kukhala ma cookies owuma a oatmeal kapena oatmeal cracker ndi tchizi chofewa chochepa kwambiri kapena uchi wodzaza ndi uchi.
Zakudya zolimbitsa thupi, zolimbitsa thupi ndi mdani wina wamalingaliro abwino. Zoletsa pazakudya ndi zopatsa mphamvu zidzakupangitsani kuvutika ndi kusowa kwa okondedwa, komanso zakudya zofunika nthawi zambiri. Chifukwa chake - kukhumudwa komanso kungokhala wokhumudwa (ndipo izi zikutsimikiziridwa ndi kafukufuku). Choncho, ndi bwino kuti musataye mkaka wamba komanso osasinthana ndi zakudya zopanda mafuta. Ndikothandiza kwambiri kupanga ndondomeko yochepetsera thupi pang'onopang'ono pamodzi ndi masewera olimbitsa thupi.
Kupanda mavitamini ndi mchere ndi vuto linanso maganizo, makamaka pankhani mavitamini C, B (makamaka kupatsidwa folic acid, mavitamini B6 ndi B12, omwe amapezeka mu nyama, chiwindi, mazira ndi mkaka), zinki ndi selenium. Mukhoza normalize milingo awo ndi chakudya chamagulumagulu kapena kumwa mavitamini ndi mchere mapiritsi. Nkhumba imakhala ndi zinc, selenium ndi B mavitamini ambiri. Mtedza wa cashew uli ndi zinc ndi selenium wambiri.
Chemistry ya chisangalalo
Kusangalala ngakhale munjira zambiri kumangokhala chemistry, zotsatira za ma neurotransmitters omwe amagwira ntchito muubongo. Chimodzi mwazinthu zazikulu mwa iwo - Serotonin, mlingo wochepa womwe umagwirizanitsidwa ndi kuvutika maganizo. Ma antidepressants ambiri amagwira ntchito makamaka kuti awonjezere kuchuluka kwa serotonin. Koma zimenezi zikhoza kutheka mwachibadwa. Kafukufuku akuwonetsa kuti zakudya za amino acid tryptophan zimagwiritsidwanso ntchito ndi ubongo kupanga serotonin, kuthandiza munthu kudziletsa komanso kudzidalira. tryptophan zopezeka mu nyama zowonda, makamaka Turkey, mkaka, mazira, ndi nyemba (nyemba ndi mphodza).
Mowa si njira! Mumkhalidwe wa kupsinjika maganizo kapena kupsinjika maganizo, anthu kaŵirikaŵiri amatembenukira ku zakumwa zoledzeretsa, kuyembekezera kuzigwiritsa ntchito kuthetsa kupsinjika maganizo. Mowa umachepetsa nkhawa ndipo umapereka malingaliro opepuka mwachidule, komanso umayambitsa kukhumudwa ndikusokoneza kuchuluka kwa shuga m'magazi. Sitikukulimbikitsani kuti mudumphe vinyo pa chakudya chamadzulo kapena ma cocktails paphwando laubwenzi. Koma ngati mothandizidwa ndi mowa mukuyembekeza kuiwala za mavuto onse, mwinamwake mukulakwitsa.
ZINTHU ZABWINO
Nsomba zamafuta - omega-3 mafuta acids
Mbeu ya fulakesi - Omega-3
Brazil mtedza ndi amondi - omega-3, vitamini E, selenium
Njere zonse - otsika glycemic index, mavitamini B, selenium
Mafuta - index yotsika ya glycemic, imakhazikika m'magazi
Nyemba ndi mphodza - tryptophan ndi mapuloteni
Kabichi ndi sipinachi - kupatsidwa folic acid
Kiwi, sitiroberi, black currant ndi citrus - cellulose
Nyama yotsamira - tryptophan, mavitamini B ndi mapuloteni