Mafuta anokosha
Ngatitangei nyaya yechikafu inogona kuvandudza hunhu nekutaura nezve akakosha mafuta acids, kunyanya ayo anonzi omega-3…Aya ane hutano epolyunsaturated mafuta anowanikwa zvakanyanya muhove dzine mafuta - salmon, trout, mackerel, sardines uye tuna itsva.
Maererano nemasayendisiti, mazinga akaderera e omega-3 fatty acids muropa anoonekwa kune vanhu vanowanzoora mwoyo. Special nutritional supplements inobatsira kuigadzirisa, uye nayo mafungiro. Omega-3s inokwanisa kugadzirisa kusaenzana mune zvimwe zvinhu muuropi. Tiri kutaura nezvekupa kufambiswa kweruzivo pakati pemaseru etsinga uye kukanganisa mafungiro. Kusvika pamwero wakati, mamwe omega-3s anogona kufananidzwa nemishonga inodzvinyirira. Zvisinei, kune vanhu vasina kumbotambura nekuora mwoyo, omega-3s inobatsirawo kudzivirira mafungiro akaipa. Uye ichi ndicho chimwe chikonzero chekuisa hove dzakawanda dzemafuta mukudya kwako, iyo yatove yakakurumbira - nekuda kwekukwanisa kwayo kudzivirira chirwere chemwoyo. Kuti uwane mhedzisiro, iwe unofanirwa kushandisa kubva 1 kusvika 9,6 magiramu e omega-3 pazuva, iyo, nenzira, yakawanda kwazvo: avhareji ye200 magiramu ehove ine 6,5 magiramu emafuta acids.
Haufariri hove here? Wobva wawana ane hutano fatty acids kubva kune chirimwa masosi (kunyangwe iwo asinganyanyi kunyudzwa). Zviedze flax-mhodzi (inogona kuwedzerwa kune muesli, yogati kana saladhi), mafuta eflaxseed, mhodzi dzenhanga uye walnuts… Pakupedzisira, pane sarudzo yemafuta ehove ekuwedzera.
Inononoka mafuta
Kana iwe ukasvetuka kudya kwemasikati uye uchinzwa uchitanga kusveta mudumbu, uye simba rako riri kupera, usarebesa mamiriro aya - kana zvisina kudaro mafungiro ako achakurumidza kupera.
Izvo zvakakosha kuti kugadzikana kwepfungwa kuchengetedza shuga yako yeropa padanho rakagadzikana. Imwe nzira ndeyekutora chikafu chenguva dzose ine yakaderera glycemic index ine macarbohydrates anononoka… Pakati pezvigadzirwa zvakadaro chingwa chezviyo uye zviyo, pasta yebrown, mupunga webrown, bhinzi nenyemba… Mapuroteni nemafuta anobatsirawo kunonotsa kunyudzwa kwemacarbohydrates uye nokudaro kuderedza glycemic index yechikafu. Fiber inoita zvakafanana, saka usakanganwa michero nemiriwo.
Dzimwe nguva bhari rinotapira, chimedu chechokoti kana tii inotapira inobatsira kufara uye kufara. Chakavanzika chiri nyore: shuga ndeye kukurumidza-kugaya carbohydrateiyo inokurudzira kugadzirwa kwe serotonin, iyo inokonzera kuvandudza mafungiro. Asi chiitiko ichi chinokurumidza kupera, uye iwe zvakare unosangana nekushaya simba uye kunzwa nzara. Nokudaro, zviri nani kunwa pane chimwe chinhu chinokupa simba kwenguva yakareba. Izvi zvinogona kunge zvakaoma oatmeal cookies kana oatmeal cracker ine yakaderera-fat soft cheese kana chipunu cheuchi.
Kunyanya, kudya kwakaoma nderimwe muvengi wemafungiro akanaka. Kurambidzwa pakudya uye makorikori kuchaita kuti utambure nekushaikwa kwevanoda, uye kazhinji chikafu chakakosha. Nokudaro - kuora mwoyo uye kungoita zvakaipa (uye izvi zvinosimbiswa nekutsvakurudza). Nokudaro, zviri nani kuti usarega mukaka wakazara uye usashandura kune zvokudya zvakaderera-mafuta. Zvinonyanya kushanda kudhirowa zvishoma nezvishoma hurongwa hwekurasikirwa nehuremu pamwe nekusimbisa muviri.
Kushaikwa kwevhitamini nemaminerari ndiko kumwe kurova kwemoyo, kunyanya kana zvasvika vhitamini C, B mavhitaminzi (kunyanya folic acid, vitamini B6 uye B12, iyo inowanikwa munyama, chiropa, mazai uye zvigadzirwa zvemukaka), zinc uye selenium. Iwe unogona kugadzirisa mazinga avo nekudya kwakaringana kana kutora mavhitamini nemamineral mumapiritsi. Nguruve ine zinc yakawanda, selenium uye B mavhitaminzi. Cashew nzungu dzakapfuma mu zinc uye selenium.
Kemikari yekufara
Mafungiro akanaka ari munzira dzakawanda angori kemesitiri, mhedzisiro yemaurotransmitters anoshanda muuropi. Imwe yedzakanyanya pakati pavo - Serotonin, mwero wakaderera unobatanidzwa nekuora mwoyo. Mazhinji antidepressants anoshanda zvakananga kuwedzera serotonin mazinga. Asi izvi zvinogona kuwanwa nenzira yomuzvarirwo. Zvidzidzo zvinoratidza kuti chikafu cheamino acid tryptophan chinoshandiswawo neuropi kugadzira serotonin, zvichibatsira munhu kudzora manzwiro ake uye kuwedzera kuzvivimba. tryptophan inowanikwa munyama isina kuonda, kunyanya turkey, mukaka, mazai, uye nyemba (bhinzi nenyemba).
Doro haisi sarudzo! Mumamiriro ezvinhu enhamo kana kuti kuora mwoyo, vanhu vanowanzotendeukira kuzvinwiwa zvinodhaka, vachikarira kuzvishandisa kukurira chimiro chendangariro chokuora mwoyo. Doro rinobvisa manzwiro ekuzvidya mwoyo uye rinopa muchidimbu kunzwa kwekureruka, asi rinomutsawo zviratidzo zvekuora mwoyo uye rinokanganisa mazinga ehuga. Hatisi kukukurudzira kuti usvetuke waini pakudya kwemanheru kana makokorokoro pamabiko ane hushamwari. Asi kana nerubatsiro rwedoro unotarisira kukanganwa nezvematambudziko ose, zvichida iwe uri kukanganisa.
ZVAKANAKA PRODUCTS
Hove dzine oiri - omega-3 fatty acids
Mufurakisi-mhodzi - omega-3
Brazil nzungu uye maarumondi - omega-3, vhitamini E, selenium
Zviyo zvese - yakaderera glycemic index, B mavhitaminzi, selenium
O - yakaderera glycemic index, inodzikamisa shuga yeropa
Nyemba uye lentils - tryptophan uye mapuroteni
Kabheji uye sipinachi - folic acid
Kiwi, sitirobheri, black currant uye citrus - cellulose
Nyama yakasendama - tryptophan, B mavhitaminzi uye mapuroteni