Mukati
“Ndakarwara ndichifara. Handitore zororo rekurwara. Rega vanhu vatapukirwe. ”
Kwete kare kare, uyu mutsara, ane kunyorwa kusingazivikanwe, akaonekwa pamambure uye akabva apinda runyorwa rwevanamato. Kubva ipapo, ivo vakachinja uye vakamuwedzeredza munzira dzese dzinobvira, vakasaina mafoto uye mapikicha, vakamuisa muzvinzvimbo munharaunda. netiweki, dzakakurukurwa nekupindura… Sei kufarira kwakadaro mumazwi anoita kunge akajairika, iwe unobvunza?
Zvese zviri nyore kwazvo. Mushure mezvose, chimiro chakanaka hachisi chekungoponeswa kubva kublues uye kushushikana, asi zvakare kiyi yekubudirira mune basa uye nepamusoro pevanhu. Uye zvakare iri mamiriro emanzwiro, pasina iro hupenyu hwedu hwese hwunoratidzika kunge husina basa uye hunofinha.
Nutrition uye manzwiro
Izvo zvave zvichizivikanwa kwenguva refu kuti hutano hwemunhu hwepanyama uye hwepfungwa zvakananga zvinoenderana neizvo zvigadzirwa zvekudya. Zvakadaro, pachine gakava pamusoro pezvikonzero nemhedzisiro yekukanganisa kwakadaro. Uye, zvisinei, vezvokudya uye masayendisiti vanonyora mabhuku pamusoro penyaya iyi, vanogadzira kudya uye mazano avo ekudya kwakakodzera, iyo inonyanya kukosha iyo, zvichida, pfuma yavo. Chokwadi, mukuwanda kwemikana yakadaro, munhu wese achakwanisa kuzvisarudzira chimwe chinhu chakanakira ivo.
Iyo inonyanya kufarirwa uye inoshanda inoonekwa seye paleodiet, Kudya kweMediterranean Uye "kwete Kudya", Izvo, kutaura zvazviri, kurambwa kwechero kudya. Uye mabhuku ane mukurumbira anozivikanwa se “Chikafu nemood"Uye"Iyo nzira yeku mufaro kuburikidza nechikafu"Elizabeth Somer pamwe chete"Kudya kwemufaro»Drew Ramsey naTyler Graham.
Hukama pakati pechikafu nehupenyu hwevanhu
Zvinokosha kucherechedza kuti izvi uye nevamwe vanyori akaisa zvarinoreva zvikuru mumabhuku avo, izvo zvinoita kuti chokwadi kuti zvose zvinodya munhu ane simba guru pamanzwiro ake. Mushure mezvose, kwete chete muviri wake, asi zvakare huropi hunodyisa pane zvinobatsira ma microelements anopinda mumuviri wemunhu pamwe nechikafu.
Laura Paulak akazvitaura zvakanaka mubhuku rake "Nzara yehuropi"(Nzara Brain):" Uropi hwedu hunogara hwakagadziriswa pakupona, izvo zvakabatana zvakanyanya nekutsvaga kwekunakidzwa kwechikafu. "Uyezve, kazhinji anosarudza shuga, mafuta uye munyu, nekuti zvinobatsira mukugadzirwa kwehomoni dopamine, iyo inonzi"hormone yemufaro»Nezve simba rakanangana nekushanda kwenzvimbo yepamusoro yenjodzi.
Nenzira, izvi zvinonyatsozivikanwa kune makambani anoita mari mumhizha yezvokudya uye anoshandisa ruzivo urwu zvizere mubasa ravo, achimanikidzira vatengi vavo kutenga zvimwe zvigadzirwa kakawanda. Asi izvi hazvirevi zvachose kuti pfungwa dzedu muvengi wedu. Zvingori zvekuti anogara achida yakakwira-calori uye ine simba chikafu chakapfuma, icho ivo kazhinji, uye zvakare ane yakanaka ndangariro yekuravira ...
Nekudaro, muchokwadi, shuga, munyu, uye mafuta zviri kure nezvikafu izvi, iko kushandiswa kwacho kunogona kunyatso kugadzirisa mamiriro emunhu. Yese "kurapa" kwakanyorwa nezve njodzi yavo. Asi vasingazive izvi, vanhu nemaune vanopinza mukudya kwavo zvimwe zvekudya zvinokonzeresa kunakirwa kwechinguva, vobva vavhiringidza kunzwa uku nemamiriro akanaka chaiwo.
Iyo nzira yeku mufaro iri kuburikidza neserotonin
Serotonin - chinhu chinoshanda chehupenyu chinoburitswa muropa uye chinovandudza manzwiro emunhu. Nehurombo, vanhu havagone kuishandisa nenzira yayo yakachena, kunze kwekunge zvimwe sechikamu cheanodzvinyirira. Nekudaro, chero munhu anogona kubatsira kuwedzera kugadzirwa kwayo.
Kuti uite izvi, zvakakwana kuunza mune kwako chikafu chikafu chakapfuma mu tryptophan, pasina izvo kugadzirwa kweserotonin zvisingaiti.
- Mapuroteni chikafu: mhando dzakasiyana dzenyama, kunyanya turkey, huku uye gwayana; chizi, hove uye hove dzegungwa, nzungu, mazai.
- Mumiriwo: mhando dzakasiyana dzekabichi, kusanganisira gungwa, cauliflower, broccoli, nezvimwe. asparagus, beet, turnips, matomatisi, nezvimwe.
- Mune michero: mabhanana, plums, mananazi, avocado, kiwi, nezvimwe.
- Uye zvakare, tryptophan inowanikwa mu nyemba nembeu.
Mushure mekuongorora aya ezvinyorwa zvinyorwa, zvinoitika kuti kudya kwakaringana ndiyo kiyi yemafaro akanaka. Mukukosha, ndizvo. Uye vezvehutano munyika yose vari kutaura izvi. Uyezve, pakugadzirwa kweserotonin pachayo, hazvina kukwana kungodya bhanana ine treptophan, nekuti haigone kunyudzwa pasina kuvapo kwevhitamini C, inowanikwa, semuenzaniso, muzvibereko zvemucitrus uye yakasimuka chiuno. Tsika dzakaipa nedoro zvinokanganisawo mwero wazvo, saka uchafanirwa kuzvisiya futi.
Kudya kwemood
Dzimwe nguva zvinoitika kuti munhu anoomerera kunheyo dzekudya kwakakodzera achiri kumuka mune zvakaipa. Uye izvi hazvina kujairika, nekuti isu tese tiri vanhu vapenyu, kwete marobhoti. Izvo ndezvenguva dzakadaro kuti runyorwa rwepamusoro rwezvigadzirwa zvehutano hwakanaka hwakagadzirwa. Zvaisanganisira:
Salmon uye shrimp - zvine omega-3 polyunsaturated acids, iyo inodzvinyirira kushushikana uye kugadzirisa mamiriro emanzwiro emunhu;
Cherry madomasi uye mavise - vakapfuma mune yakasikwa antioxidant lycopene, iyo inodzivirira manzwiro ekuora mwoyo uye kushushikana;
Chili mhiripiri - kana uchiravira kuravira kwayo, munhu anonzwa kutsva, pamwe chete nekuburitswa kwema endorphin, akafanana neaya akacherechedzwa mushure mekurovedza muviri kwenguva refu mune yekurovedza muviri;
Beet - zvine vhitamini B, iyo ine maitiro akanaka pane manzwiro, ndangariro uye maitiro ekufunga, uye zvinobatsira mukugadzirwa kwezvinodzvinyirira mumuviri;
Garlic - Ine chromium, iyo isingangobatsira chete kudzora huwandu hweshuga yeropa, asi zvakare inosimudzira kugadzirwa kweserotonin uye norepinephrine.
Mafungire ari kudzikira chikafu
Muna Kurume 2013, vashandi paYunivhesiti yePennsylvania vakaburitsa zvakafadza kutsvagurudza zvakawanikwa. Nehunyanzvi, vakaratidza kuti vanhu vanotambura nekushushikana havafanirwe kudya chikafu chisina hutano - high-calorie uye isina chero chinhu chinobatsira (machipisi, zviwitsi, hamburger, pizza, mafrizi eFrance). Nekuda kweshuga yayo yakakwira uye zvakapusa makabhohaidhiretsi, inotsamwisa spike mumazinga eropa, uyezve kudonha kwakapinza. Mukupedzisira, chinhu chimwe chete ichi chinoitika pamwe nemanzwiro, nemusiyano chete kuti panguva ino "ichawa zvakanyanya pasi", zvinoreva kuti zvichanyanya kunetsa kuisimudza.
Doro nekofi. Uchivashandisa kwemafungiro, iwe haugone kuzvisimudza. Asi iwe ucharasikirwa zvirokwazvo, uchiwana zvakare kutya, kusagadzikana uye kusavapo-kufunga.
Mukuwedzera, nyanzvi dzepfungwa dzinoomerera pakuchengeta iyo inonzi "diary yezvokudya" mumamiriro ezvinhu apo munhu anowanzotambura nekushanduka-shanduka. Pashure pezvose, kushandiswa kwezvinhu zvakafanana kunogona kuunza kugutsikana kwetsika uye kubatsira kune mumwe munhu. Uye kune mumwe munhu - kusvotwa, kurwadziwa mudumbu kana kuderera kwebhanari mumanzwiro.
Ndezvipi zvimwe zvinogadzirisa danho re serotonin
Pasina mubvunzo, dzimwe nguva kungoiswa kwezvakanaka zvekudya mune zvekudya hakuna kukwana, uye iye munhu pachake haangori chete nekuramba achinzwa kushushikana, asi zvakare anotanga kutambura nekushushikana. Mune ino kesi, zvakakosha kuti uongorore zvakare maonero ako pahupenyu. Mushure mezvose, zvimwe zvinhu zvinokanganisawo manzwiro edu, anoti:
- kushaya hope;
- kushaikwa kweprotein mukudya;
- kushaya omega-3 acid, iri muhove;
- kunwa doro nekofi;
- kushaya mavitamini uye kutsvaga zvinhu.
Kunzwa kwakanaka hakusi kungoputika kweivivacity uye simba. Ichi chishandiso chakakura chinovhura mikova yese uye chinokubatsira iwe kuona mufaro wechokwadi wehupenyu. Usazvinyima izvi! Mhedzisiro yacho yakakosha!
Isu takaunganidza akakosha mapoinzi ezvekudya zvinovaka muviri zvekuvandudza mamood ako uye isu tinotenda kana iwe ukagovana pikicha pasocial network kana blog, ine chinongedzo kune ino peji.