Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 970 Kcal.
Wati wambofunga nezve chokwadi chekuti manzwiro edu anoenderana nezvikafu zvatinodya? Uye ndizvo chaizvo. Nyanzvi dzakagadzira chikafu chakakosha chinobatsira kuchengetedza hutano hwakanaka. Nhasi tichakuzivisa iwe kuchikafu chekuora mwoyo. Uye haufanire kumirira kusuwa uye kushuvira kukurira iwe. Zviri nani kudzivirira dambudziko iri nekutevera iwo marongero pazasi. Saka, chii chaunoda kudya kuitira, sezvavanotaura, kuti uve mutema?
Kudya kunodiwa kwekuora mwoyo
Izvo zvinofanirwa kucherechedzwa ipapo ipapo kuti kana paine kushushikana kwakakomba, maiwe, kudya wega hakuna kukwana. Nechimiro chakakomba chechirwere ichi, sekutonga, kufarira hupenyu kazhinji kunonyangarika, tisingatauri kudya. Izvi zvinoda rubatsiro rweanokwanisa psychotherapist.
Vanhu vazhinji vanonzwa kupfava kwechimiro chekuora mwoyo umo kuda kudya kazhinji hakuperi. Mukupesana, tinokwezvwa kuzvokudya zvinotapira, zvine mafuta, zvine sitachi uye dzimwe njodzi dzinonaka kana kuti nezvinwiwa zvine doro. Asi iyi sarudzo yezvokudya nechinwiwa haidiwi zvikuru. Zvose zvihwitsi nedoro (izvo, zvechokwadi, zvinonyanya kukuvadza) zvinoita nenzira yakafanana. Anokurudzira kuburitswa kweanonzi mahormone emufaro muuropi hwedu. Asi pesvedzero iyi haigari kwenguva refu. Nenguva isipi, kana munhu akabata kana kunwa kushungurudzika, blues inodzoka zvakare, uye isu tinokweverwa zvakare kune "chibereko chakarambidzwa". Iyi nzira yekubata nekuora mwoyo haigone kugadzirisa dambudziko. Zvakanaka kana iyi "kurapa" isingawedzere kuwedzera dambudziko uye haitungamiri pakurema. Pamusoro pezvo, muviri unofanirwa kushanda nesimba kugadzirisa shuga yakawandisa inopihwa. Mukuita izvi, matura evhithamini B uye chromium anopedzwa, kushaikwa kwacho kunogona kukonzera kuwedzera kwakanyanya mukuora mwoyo. Naizvozvo, zviri nani kufara nechikafu chakapfuma muzvikamu izvi. Zvakare, zvigadzirwa zvine omega-3 fatty acids, selenium, tryptophan zvine mhedzisiro yakanaka pakugadzirisa dambudziko iri.
Kuti tinzwisise zviri nani mashandiro anoita zvinhu, ngatiendei kusainzi. Pasina kuwana chromium yakakwana mumuviri, insulin, iyo inobatsira kuchengetedza shuga pamazinga akajairika, haigone kushanda nemazvo. Maererano nenyanzvi, mafungiro anowanikwa kana iwe ukadya zvishoma 150 (uye zvichida inenge 200) mcg yechromium pazuva. Huwandu huzhinji hwahwo hunogona kuwanikwa muzvikafu zvakaita semombe, hanyanisi, mbatatisi, uchi hwepanyama, maapuro, matomatisi, makarotsi, romaine lettuce, maranjisi nemabhanana.
Serotonin inoonekwa seimwe yeanonyanya kushanda mahormone ekufara. Inogadzirwa muuropi hwemunhu kubva kune amino acid inonzi tryptophan. Nokuda kwekushanda kwemuviri, zvinokurudzirwa kuti vakadzi vadye zvishoma 320 mg ye tryptophan pazuva, uye kune zvepabonde yakasimba - zvose 390. Zvisinei, mari iyi iri nyore kuwana nekupa kudya kwako ne turkey uye chicken fillet. , veal, hove dzakasiyana-siyana, hove (kureva cod uye tuna) uye nzungu. The assimilation ye tryptophan inowedzera kudya kwayo mukambani yemakabhohaidhiretsi akaoma. Zvichava zvakanaka kana iwe ukadya, semuenzaniso, chimedu chehuku yakabikwa uye chikamu chebhakkwheat.
Inobatsira mukugadzirwa kwemuviri kwe serotonin uye omega-3 fatty acids. Zvinowanikwa mumafuta eflaxseed, nhanga uye mbeu yezuva, maruva akasiyana-siyana uye nzungu (kunyanya walnuts). Uye shasha mune zvavo ihove yakakora.
Imwe yemhando yeantidepressant ndeye selenium. Nekushaikwa kwayo, kune mikana yakakwira kwazvo yekusangana nekuwedzera kunetseka, kushatirwa, kuneta uye zvimwe zviri kure nemamiriro ezvinhu anofadza. Howa dzakasiyana-siyana, kokonati, gariki uye feta cheese zvakapfuma mu selenium.
Kuiswa kwenyama yemombe, mashizi akaoma, mazai ehuku, mashizha eretisi, maarmond uye walnuts, sitirobheri, Brussels sprouts uye cauliflower, legumes uye kefir muzvokudya zvinogona kubhadhara kushayikwa kwevhithamini B yakawanda.
Nyanzvi dzinotosarudza imwe mhando yepamusoro antidepressant zvigadzirwaiyo inobatsira kukurira isingafadzi kuora mwoyo nyika nekukurumidza sezvazvinogona uye kudzikisa mikana yekutarisana nayo. 8 zvigadzirwa zvekudya zviri kumusoro. Ngatitarisei nezve kukanganiswa kweumwe neumwe wavo pamuviri wedu.
hove
Iyo omega-3 fatty acids inowanikwa muhove inobatsira muviri wese kushanda nemazvo. Zvakare muhove makanga muine nzvimbo yakawanda yevhitamini D uye tryptophan, izvo zvinowedzera hutachiona uye zvinopa chimiro chakanaka.
Eggs
Iwo ane akawanda akakosha mafuta acids, pamwe nemavitamini A, B, E, D. Mazai idura chairo rezvinhu zvinobatsira izvo, mukuwedzera pakuva nemugariro unobatsira pamanzwiro edu, kusimbisa mazino nemapfupa emapundu, ane anti-cancer. mhedzisiro uye kutsigira iyo yemoyo system.
Michero mitsvuku nemaranjisi nemiriwo
Maorenji, matangerine, manhanga, biti, mhiripiri, mabhero uye zvimwe zvipo zvakasikwa, zvine ruvara runopenya, zvinotipa mhosva yekunakidzwa. Izvi zvinoitika zvakanyanya nekuti zvine huwandu hwakawanda hwevhitamini C. Kana ichipinda mumuviri, inokurudzira kugadziriswa kweamino acids mumapuroteni emhuka kuita serotonin, inozivikanwa hormone yekufara.
Seafood
Vagari ava vegungwa, kunyanya shrimp, vane ayodini yakawanda zvakakwana, pasina iyo, sekureva kwechiremba, chaiyo metabolism isingaite. Zvakare, ayodini ine maitiro akanaka pane chiitiko chehuropi uye inowedzera kushanda kwepfungwa uye kwemuviri.
kicheni herbs
Cardamom, nutmeg, nyeredzi anise uye zvimwe zvinonhuwira hazvizongodziya iwe chete mumamiriro ekunze anotonhora, asi zvakare zvinobatsira kugadzira inodziya uye yakagadzikana mweya mweya, zorora uye udzikise kuputika kunonetsa. Asi zvakakosha kuti usapfuurire pamwe navo. Chinonhuwira chinonhuhwira chakawedzerwa kune chinwiwa kana dhishi chinofanira kukwana.
chokoreti
Cocoa bhinzi dzine tryptophan yakawanda. Hazvisi pasina kuti zvinwiwa uye zvigadzirwa zvinobva pazviri zvinonyanya kudiwa mukudonha, apo kutonhora kwechando uye kuchinja kwemamiriro okunze kunotishungurudza. Nhamba ine mwero yechokoreti haizove nemhedzisiro yakaipa pamufananidzo, asi inonyatso simudza manzwiro. Maererano nenyanzvi, 30 g yechokoti pazuva inokwana kune izvi.
pulse
Pizi, bhinzi nedzimwe nyemba ndidzo dzinonyanya kupa vhitamini B. Kuvapo kwavo kwakakwana muchikafu kunobatsira kuvandudza mashandiro etsinga, kunobatsira pakunzwa uye kunochengetedza kubva kuhope.
bananas
Mabhanana ane chinhu chinonzi harman alkaloid, icho chinowanzo gonesa manzwiro euphoria uye mufaro. Uye kuwanda kwevhitamini B6 kunoita kuti chibereko ichi chibatsire zvakanyanya kukurumidza kuneta uye kushaya simba kwese kwemuviri.
Saka, paunenge uchigadzira kudya kwekuora mwoyo, zvinokurudzirwa kutarisa pane zvigadzirwa zviri pamusoro.
RђRѕR, ramba (kana zvirinani zvakanyanya kudzikisa kushandiswa) iwe unoda kubva:
- chero chigadzirwa chine shuga;
- nyoro gorosi pasta;
- siyana pickles (kusanganisira hove uye nzungu pamwe akawedzera munyu);
- chena chingwa;
- zvakanyanyisa zvinonhuwira chikafu;
- mafuta soseji;
- zvigadzirwa zvekudya zvinokurumidza;
- kofi yakasimba;
- doro;
- zvinwiwa zvemagetsi.
Iwe unofanirwa kudya chikafu chinorwisa-kushushikana ka5 pazuva. Chekutanga, zvidimbu zvidimbu zvinonyanya kunakira basa remudumbu uye, kana zvichidikanwa, zvinobatsira kudzikisa huremu nekumhanyisa metabolism. Chechipiri, zvishoma zvidiki pakati pekudya zvinotibvisira nzara, izvo zvinogona kukonzera kutsamwa uye kunyangwe hasha, izvo zvakanyanya kusadikanwa izvozvi.
Mavhoriyamu ezvekudya anofanirwa kuverengerwa zvichienderana nezvido zvako zvemuviri. Edza kutsvaga nzvimbo yepakati - saizi yemidziyo iyo ichakubatsira iwe kuzadza muviri, asi panguva imwechete usarega kudya zvakanyanya.
Kana iri nguva yekudya kwekushushikana, zvinoenderana nevagadziri vayo, yekutanga yakanaka mhedzisiro muchimiro cheyakagadziriswa mamiriro inofanirwa kuoneka mukati memazuva mashoma mushure mekutanga kwehupenyu zvinoenderana nemitemo yayo. Iko hakuna yakajeka nguva yakakwira yekutevera kurudziro yemaitiro emunyori.
Kana kucherechedzwa kwemitemo yemaitiro aya kusingaite kuti unetseke, unogona kunamatira kune akanyanya sekureba sekuda kwako. Kudya kunovaka muviri kunofanira kukubatsira kurara zvirinani, kusagumbuka pamusoro pezvishoma, uye kurwisa kushushikana.
Muenzaniso wekudya kwekudya kwekushushikana kwevhiki
Day 1
Breakfast: rice porridge nema cherries.
Snack: saradhi yeakachekwa akabikwa kana akabikwa makarotsi, cilantro uye mashoma nzungu.
Zvokudya zvemasikati: ndiro yeholiflower uye broccoli puree soup; chidimbu chebhoiled veal fillet uye buckwheat porridge nemishonga.
Yakachengeteka, apuro.
Kudya kwemanheru: saladhi yewahwa wakabikwa, bhinzi uye arugula.
Day 2
Kudya kwemangwanani: chikamu cheoatmeal, chinogona kubikwa mumukaka, pamwe nekuwedzeredzwa kwehutachiona hwegorosi nenzungu dzako dzaunofarira.
Snack: girazi regirini smoothie.
Kwemasikati
Masikati snack: casserole yekottage chizi nemabriji.
Kudya kwemanheru: risotto nehowa.
Day 3
Kudya kwemangwanani: bulgur nemapricot zvidimbu uye pini yesinamoni.
Snack: yakazara zviyo chingwa neiyo yakaderera-mafuta howa pate.
Zvokudya zvemasikati: ndiro yepea soup; salmon yakabikwa nemashizha esaladhi.
Manheru masikati snack: diki yakazara zviyo roll necottage cheese kana ingori kadiki keke ine michero.
Kudya kwemanheru: yakabikwa broccoli uye apple saladi.
Day 4
Kudya kwemangwanani: mupunga une zvidimbu zvebhanana.
Snack: Vaviri vanokanganisa kana oatmeal makuki.
Kwekudya kwemasikati: yakabikwa kabichi (unogona kushandisa dzakasiyana mhando dzekabichi kuti upe inonakidza kuravira) ne grated yakaoma chizi, pistachios, herbs kana zvinonhuwira miriwo.
Snack: Zvimedu zvekokonati zvinogona kunyikwa mune yakaoma yakasviba chokoreti, kana chingori chidimbu checocoa chokoreti yakakwira.
Kudya kwemanheru: yakabikwa huku yekudya uye saradhi yemadomasi, mozzarella nemishonga.
Day 5
Kudya kwemangwanani: oatmeal nema strawberries nemaamondi mashoma.
Snack: green smoothie.
Kwekudya kwemasikati: huku yehuku inodyiwa mu yogati yechisikigo kana yakaderera-mafuta yakasviba kirimu vinaigrette.
Manheru masikati tudyiwa: mashoma emabhakkwheat mapani, ayo anogona kupihwa neakasikwa huchi hushoma.
Kudya kwemanheru: nyama yakaonda fillet cutlets uye cucumber uye tomato saladi.
Day 6
Kudya kwemangwanani: omelet yemazai maviri ehuku nemadomasi akachekwa nemadhiri ako aunofarira; 1-2 zvingwa zvezviyo zvakakwana.
Snack: 3-4 plums.
Kwekudya kwemasikati: ndiro ye borscht yemiriwo.
Manheru snack: chibage chakazara roll sandwich ine chidimbu chechizi uye tomato.
Kudya kwemanheru: saladhi yehowa, bhinzi yakabikwa uye mishonga
Day 7
Kudya kwemangwanani: mabhanana uye mapistachios akarungwa neyoga yogati pasina zvinowedzerwa.
Snack: beet-based dumplings; tsama yewanuts.
Kwekudya kwemasikati: celery uye muto wepea; yakabikwa hove cutlet uye lettuce mashizha.
Manheru masikati tudyiwa: mapuniki maviri ehuchi uye green tii, kana ingodya muchero wako waunofarira.
Kudya kwemanheru: yemuriwo uye apple.
Kudya zvinopesana neshungu
- Kana pasina matambudziko akakomba ehutano kana hunhu hwemuviri hunoda chikafu chakasiyana chakasiyana, unogona kutevedzera chikafu chinorwisa-kushushikana chakataurwa pamusoro apa.
- Nomuzvarirwo, haufanirwe kushandisa chero zvigadzirwa zvinokurudzirwa kana uine allergic kwavari.
Kubatsirwa kweKushungurudzika Kudya
Kudya kwekushungurudzika kune zvakawanda zvakanaka.
- Pamusoro pekuti inobatsira kugadzirisa dambudziko repfungwa, muviri unogashira zvese zvinodiwa, unotanga kushanda zvakajairika, uye hutano hwakazara.
- Zvinozivikanwa kuti kudya kunovaka muviri kunokanganisa mamiriro eganda, bvudzi, nzara, nezvimwewo Zvikafu zvine hutano zvinoumba hwaro hwechikafu chekuora mwoyo zvinobatsira zvakanyanya mukuvandudza chitarisiko.
- Paunenge uchigadzirisa iyo macaloric zvemukati mechikafu, chikafu ichi chinogona kubatsira vese kurasikirwa uye kuwedzera huremu kana iwe uri kuteedzera imwe yeaya zvibodzwa.
- Nekuronga chikafu chako zvinoenderana nemitemo yekudya iyi, haufanire kutarisana nekushaya simba, kuwedzera kuneta uye zvimwe zvisingafadzi zviitiko, izvo zvinonyanya kudikanwa kana paine zviratidzo zvekuora mwoyo. Pane zvinopesana, hunyanzvi hunopa simba uye simba, izvo zvinokutendera kuti upinde mumitambo uye kazhinji kutungamira hupenyu hwakazara hwekuita. Kurovedza muviri kunozivikanwawo kuburitsa mahormone anoita kuti unzwe uchifara.
- Kudya pakudya kwekuora mwoyo kunonaka uye kwakasiyana. Wese munhu anozowana mune rondedzero yezvakapihwa zvigadzirwa izvo zvavanoda, uye vanozokwanisa kugadzira chikafu chinoenderana nezvavanofarira zvekubika.
Kudya kushomeka kwekushungurudzika
Kukanganisa kwakakomba muanti-depress kurapa kwakaoma kuwana. Hongu, zvingasave nyore kusiya zvimwe zvekudya zvaunofarira. Asi hapana magetsi anokwanisa kuita pasina zvimwe zvinorambidzwa.
Kudzokorora-kudya kwekuora mwoyo
Iwe unogona kudzokera pakutevera mirairo yekudya yekuora mwoyo chero nguva (ehe, mukushaikwa kwezvinopesana zvine chekuita nemamiriro ehutano).