UKUTYA OKUNWABILEYO: ISIKHOKELO ESIGQIBELELEYO SOKUTYA ESINOKUNYUSA IMOOD YAKHO

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Uninzi lwethu, igama 'ukutya' lilodwa kukukhuthaza imeko emiselweyo, ngakumbi xa uziva uphantsi. Akunyanzelekanga ukuba uphakamise imo yakho ngokubhabha kwiitshipsi kunye needonuts zeswekile kuba kutheni usenza oko xa unokukhetha ukutya okunempilo okunokuphucula imeko yakho.

Sonke siyazi ukuba ukutya kunye nemood yakho zidibene kunye. Imizimba yabantu ngokwenene iyaphendula kwiindidi ezahlukeneyo zokutya okwahlukileyo, kukho unxibelelwano oluthe ngqo phakathi kwento oyityayo kunye nendlela oziva ngayo.

Umzekelo, ukuba ukutya okutyayo akulunganga, kunokonakalisa imood yakho. Kwaye imeko engalunganga inokuthi yonakalise amajoni akho omzimba, icothise iinzame zakho zokulahleka kwesisindo kwaye ikhokelele kwintloko yoxinzelelo.

Eli nqaku liqulathe oku kulandelayo:

Ukutya kungalukhulisa njani uvakalelo lwakho?
Zeziphi iiHormone ezinokunyusa iMood yakho?
Ukutya okunokunyusa iMood yakho
Ukutya kweeMood ezahlukeneyo

Ukutya okutyayo kunye neeMood zakho: Ukutya kungakonyusa njani imood yakho?

Ukuba kwimeko entle kunesiphumo esihle kuwe, nakubantu abakungqongileyo! Ukuba ukwimeko embi, ukhathazekile okanye unomsindo, inokulonakalisa usuku lwakho lonke ize nendlela yomsebenzi wakho, imisebenzi yezentlalo, njl. Njl. Ukungabikho kwe-dopamine okanye i-serotonin kunokwenza umntu azive ephazamisekile, ecaphukile, njl. Kubalulekile ukondla ingqondo yakho ngokutya okuthile okunokunceda ukukhulisa imveliso yezi hormone ukuphucula imeko yakho [1] .

Ewe, uninzi lwethu lilinganisa ulonwabo kunye 'neswekile ephezulu' okanye 'icaffeine ephezulu'. Ngapha koko, ukuthembela kwi-caffeine okanye iswekile 'ngephanyazo' ayisiyongcamango ilumkileyo kwaye ayinampilo. Ukuphakama abakunika okwethutyana, kukwenza ukuba uye kwenye idosi yolonwabo [Mbini] . Kwelinye icala, ukuba utya ukutya okuthile okunyusa imo yamandla kunye namandla, awudingi ukuba nexhala malunga 'nokuwa kweswekile' okanye 'umlutha.'

Unobangela wokuziva uphantsi kuhlala kupheliswa i-dopamine kunye ne-serotonin, iihomoni ezimbini eziveliswe kwingqondo yakho inoxanduva lokuba nethemba kunye nokuba neengcinga ezonwabileyo. Kukho ukutya okuphucula inkumbulo yakho, ukutya ukunciphisa iintlungu. Ngokufanayo, kukho iintlobo zokutya eziqhelekileyo ezinokunyusa imeko yakho ngokukhupha iihomoni ezithile ezilungileyo kwingqondo yakho [3] [4] .

Uphando lubonisa ukuba ii-phytonutrients ezikhoyo kwizityalo zidlala indima kulawulo lweemoods ezilungileyo. Mhlawumbi yiloo nto uhlala uziva ulungile xa usitya ukutya kwendalo [5] . Izifundo zikwatsho ukuba iiasidi, incasa kunye nezithako zokutya zidweliswe ngezantsi ziya kwandisa amandla akho. Ikwadlala indima ebalulekileyo kwimpilo yakho yengqondo.

Zeziphi iiHormone ezinokunyusa iMood yakho?

Ngaphambi kokuba singene kuluhlu lokutya, nantsi imfutshane encinci kwiihomoni ezinoxanduva lweekhemikhali ezine eziphambili kwingqondo ezinoxanduva lokukugcina wonwabile yi-dopamine, i-serotonin, i-endorphins kunye ne-oxytocin [6].

1. Iserotonin : I-neurotransmitter eyaziwa kakhulu ngokulawula nokulawula iimpawu zoxinzelelo.

2. IDopamine : Enye i-neurotransmitter edla ngokubizwa ngokuba 'yikhemikhali yomvuzo'. Umzekelo, xa ufezekisa ekujolise kuko okanye ufeze umsebenzi okanye ubonakalisa ububele kwabanye, le hormone ifihliwe.

3. Ii-Endorphins : Ziyi-opioid neuropeptides, kwaye ziveliswa luvo oluphakathi ukunceda ukuba ulwe nentlungu yomzimba.

4. Ioksijini : Le hormone ivuselela i-dopamine kunye ne-serotonin ngelixa inciphisa uxinzelelo.

Ke, ukutya okusempilweni kunokunceda ukukhulisa imeko yakho ngokubanzi, kodwa oku kutya kukujolise ekuphuculeni imeko yakho ngokwendalo.

Ukutya okunokunyusa iMood yakho

1. Ibhanana

Ibhanana ityebile nge potassium kunye nemagnesium, zombini ezisebenza njengezikhuthazi zendalo, njengoko ziphucula amanqanaba e-serotonin kwingqondo. Ukongeza koku, iibhanana zingumthombo otyebileyo wevithamini A, B6 kunye no-C, kunye nokomeleza imino acid i-tryptophan [7] . Iibhanana eziluhlaza zilungele impilo yakho yamathumbu njengoko inceda ukondla i-gut gut enempilo, enceda ukuthintela nakuphi na ukuphazamiseka kwemood.

2. Ihabile

Umthombo ogqwesileyo wefayibha, i-oats yinto ekhuthazayo [8] . Konke ukutya okuziinkozo kwasekuseni kunokubonelela ngefayibha, i-potassium, nemagniziyam, protein kunye neevithamini. I-fiber kwi-oats inceda ukuzinzisa amanqanaba eswekile yegazi kunye nokunyusa imeko yakho, kwaye ukongeza kuloo nto, zikwintsimbi ephezulu, enokuthi iphucule iimpawu zemozulu kwabo banesifo se-anemia.

3. Itshokholethi emnyama

Itshokholethi yenye yokutya okunokunyanga imo yokonwaba okanye uxinzelelo. Itshokholethi emnyama Unepropathi yokunyusa iihormone 'ezilungileyo' emzimbeni ngokunciphisa iihormoni ezinciphisa uxinzelelo. Izifundo zifumanise ukuba ukutya nje ii-ounces eziyi-1,4 zetshokholethi emnyama kunamandla okunciphisa iihormones zoxinzelelo kunye neekatcholamines emzimbeni, oko ke kunciphisa uxinzelelo lwakho [9] .

4. Amaqunube

Ukutya iziqhamo kunye nemifuno ngokwendalo kunefuthe elihle kwimpilo yakho, kunye nokutya okune-antioxidants kunokunceda ukulawula ukudumba okunxulunyaniswa noxinzelelo kunye nokunye ukuphazamiseka kwemood. [10] . Amaqunube, nokuba zithini na iintlobo zawo, zonke zipakishwe uluhlu olubanzi lwee-antioxidants kunye neephenolic compounds, ezidlala indima ebalulekileyo ekulweni noxinzelelo lwe-oxidative. Nazi iindidi zamajikijolo anokunceda ukukhulisa imood yakho:

Ndingathanda ipere yezinto zokukhafula kwiishethi : Ierberberries zezinye zezinto ezithandwa kakhulu kukunyusa imood kuba zityebile iivithamini kunye neeminerals njengevithamini A, ivithamin C kunye nemanganizi. Ezi zinto zibalulekileyo zinceda ekonyuseni imichiza eyonwabileyo kwingqondo yakho.
Ijikijolo yeGooji Iijikijolo zeGoji zonyusa amandla omzimba okujongana noxinzelelo kunye nokuxhasa imo esempilweni, ingqondo kunye nenkumbulo. Amajikijolo ngumthombo opheleleyo weeproteni kunye neeamino acid kwaye zityebe kakhulu kwii-antioxidants nazo.
I-gooseberry : I I-Gooseberry yaseNdiya okanye u-Amla ufumaneka ngokulula kwaye uyanceda ukutshintsha imeko yakho kuba i-Amla sisikhuthazo esikhulu ngenxa yobuninzi bevithamini C.

5. Amandongomane

Amantongomane alayishwe ngamafutha asempilweni aya kukugcina uncumile. Zipakishwe nge-serotonin, imichiza yokuziva ulungile enqongopheleyo xa uxinezelekile. Amantongomane aphezulu kwiiproteni zezityalo kunye namafutha asempilweni kwaye anika i-tryptophan, i-amino acid ejongene nokuvelisa i-serotonin ekhulisa imood [Shumi elinanye] . Batyebile kwi-omega-3 fatty acids kunye nemagnesium. IMagnesium ibalulekile ekukhuthazeni impilo yengqondo iphela kwaye yinto ebalulekileyo ethintela ukudakumba. Nazi iindidi zamandongomane ezinokunceda ukukhulisa imo yakho:

Cashew Zinevithamini B, iprotein kunye nentsimbi. Gcina amantongomane ambalwa ulungele ukudibanisa xa uziva uphantsi kwaye ukomeleza kwangoko.
Iamangile : Iiamangile zizityebi ngeevithamini ezonyusa amandla akho. Kukutya kwengqondo okusempilweni ngokunjalo. Isandla seeamangile siza kunceda kakhulu ekuphuculeni imeko yakho.
Walnut Isandla se-walnuts yonke imihla sinokunceda ukuphucula impilo yakho yomzimba kunye nengqondo.
I-nut yaseBrazil Amantongomane aseBrazil ane-selenium, enokunceda ukuphucula imeko ngokunciphisa ukudumba.

6. Imbewu

Njengamandongomane, iintlobo ngeentlobo zembewu ziyanceda ekuphuculeni imeko yakho ngokwandisa imveliso ye-serotonin [12] . Izifundo ziye zafumanisa ukuba abantu abahlala besitya imbewu esempilweni banomngcipheko omncinci wokufumana uxinzelelo kunye nokuphazamiseka kwemood. Nazi ezinye iimbewu ezinempilo ezinokukunceda ukonyusa imeko yakho:

Imbewu yeSesame : Imbewu yeSesame nceda ukonyuse imood yakho kwangoko. I-amino acid ekhoyo kwimbewu yeesame yonyusa amanqanaba engqondo ye-dopamine, ikuhlawulise ngesixhobo esipheleleyo. Unokufefa ezinye iimbewu zesesame kwisaladi yakho kunye nee-smoothies.
Iflegi : Iflegi ikwacebile kwi-omega-3 fatty acids, enokuphucula imveliso ye-serotonin kunye nenqanaba le-dopamine kwingqondo ukuphucula imeko yakho.
Imbewu yethanga Zityebile kwi-omega-3 fatty acids, iimbewu zethanga zinceda ekuvuseleleni imveliso yee-endorphins ezithi kamva zikhutshelwe egazini ukunceda ukuphucula imeko yakho, ukubonelela ngoxinzelelo kunye nokwenza ukonwaba.

7. Iimbotyi

Iimbotyi yimithombo etyebileyo yefayibha kunye neprotein esekwe kwizityalo, kunye nokuziva ulungile njengezakha mzimba njengeivithamini ze-B. Ukutya iimbotyi ngendlela elawulwayo kunokunceda ukuphucula imeko ngokwandisa ii-neurotransmitters ezinje nge-serotonin, i-dopamine, i-norepinephrine, kunye ne-gamma-aminobutyric acid (GABA), ebalulekileyo ekonyuseni imeko yakho [13] . Iichickpeas, ii-ertyisi ezahluliweyo, iimbotyi ezimnyama, iimbotyi zezintso, iimbotyi ze-borlotti, iimbotyi ze-cannellini, njl., Zigcwele izondlo eziphucula imeko (i-folate, ikhalsiyam, ithusi, imagniziyam, isinyithi kunye ne-zinc).

Njengeembotyi, iilentile zinokukunceda ukuphucula imeko yakho njengoko ikwayimithombo etyebileyo yokunyusa isondlo, ngakumbi iivithamini ze-B [14] .

8. Ukutya okubilisiweyo

Ukutya okunotyiweyo kunokunceda ukuphucula impilo yakho yamathumbu. Inkqubo yokuvumba ivumela iibhaktheriya eziphilayo ukuba zenze iiprobiotic emathunjini akho, exhasa ukukhula kweebhakteria ezisempilweni emathunjini akho kwaye zinokwandisa amanqanaba e-serotonin. I-Serotonin inxulunyaniswa ngokuthe ngqo kwiindlela ezahlukeneyo zokuziphatha kwabantu ezinje ngeemood, impendulo yoxinzelelo, ukuthanda ukutya, kunye nokuqhutywa kwesondo. Izifundo zikwabonakalisile ukuba ibacteria enempilo kunye namanqanaba asezantsi oxinzelelo ayadibana [Shumi elinantlanu] . Apha ngezantsi kukhankanyiwe ukutya okunesonka okunempilo okunokukunceda ukonyuse imeko yakho:

Yogathi : Ikhalsiyam ekhoyo iyogathi inokunceda ukunciphisa inqanaba loxinzelelo kunye noxinzelelo. Ikhupha ii-neurotransmitters zokuziva zikwenza wonwabe kwaye uphakamise imood yakho.
UKimchi : Olunye uphononongo lubonisa ukuba ukutya ukutya okunje nge-kimchi kunokunciphisa amanqanaba oxinzelelo lwentlalo okanye i-phobia yentlalo.
Kefir : Kefir ihlelwa njenge-psychobiotic, oko kukuthi, iintsholongwane ezichaphazela impilo yengqondo kunye neemvakalelo. Unako ukusela i-kefir nanini na emini, njengoko ukhetha. Nangona, elona xesha lilungileyo lokusela lithathwa njengeeyure ezingama-1-2 ngaphambi kwexesha lakho lokulala njengoko linokuphucula ukulala kwakho
Kombucha I-Kombucha iqulethe iivithamini B1 (thiamine), B6, kunye ne-B12, zonke ezaziwa ngokunceda umzimba ukuba ulwe nokudakumba kunye nokuzinzisa imood.
ikumkhi : Oku kutya kunathiweyo kunika iprobiotic kunye nevithamini K2 kwaye kukhuthaze izityalo ezinempilo, kwaye kunokunyusa ukufunxwa kwezimbiwa ezilawula imood ekudleni kwakho.

Phawula : Asikuko konke ukutya okunotyiweyo okuyimithombo ebalulekileyo yeeprobiotic, ezinje ngemeko yebhiya, isonka kunye newayini.

9. Intlanzi enamafutha

Ukutya iintlanzi rhoqo kunokunceda ukuphucula amanqanaba ehomoni ye-serotonin kwingqondo, ukunyanga kunye nokunciphisa iimpawu ezinxulumene nokudakumba. Ngokufanayo, ubukho be I-omega-3 fatty acids ikwavumelana nesi sibonelelo. Nangona kufuneka uphando olongezelelekileyo, olunye uphononongo lovavanyo lweklinikhi lubonise ukuba kolunye uphononongo, ukusebenzisa ii-omega-3's ngendlela yeoyile yeentlanzi kunokunceda ukunciphisa uxinzelelo. Iintlanzi ezinempilo ezinokukunceda ukuphucula imeko yakho ngolu hlobo lulandelayo [16] :

Islamoni : Isalmon kukutya okukhulisa imood okulayishwe ngee-omega-3 ezinamanqatha. Esi sondlo sibalulekileyo siyafuneka kwimveliso yamandla, ukusebenza kwengqondo kunye nokuhamba. Olunye uhlobo lweentlanzi ezinokukunceda ukonyusa imeko yakho yityhuna.

10. Ikofu

Ewe, ewe, siyazi ukuba ikofu asisesona siselo sithandwayo phaya, kodwa inokukunceda ukonyuse imood yakho. I-caffeine kwikofu ithintela ukwenzeka kwendalo okubizwa ngokuba yi-adenosine ekuncamathiseleni kwii-receptors zengqondo ezikhuthaza ukudinwa kwaye zonyuse ukukhutshwa kwe-neurotransmitters ekonyusa imood, enje nge-dopamine kunye ne-norepinephrine. [17] . Izifundo zibonisa ukuba ikofu iziva ngathi zilungile kwiindidi ezahlukeneyo ze-phenolic, ezinje nge-chlorogenic acid. Unokwenza ikofu yakho ibe sempilweni ngokukhetha ii-organic organic, ukunqanda izinto zokuthambisa ezingezizo, ukuyenza ikofu emnyama (kwaye ungongezi ubisi) njl.

11. Amanzi

Ukuphelelwa ngamanzi emzimbeni, nokuba amanqanaba amancinci, ayaziwa ukuba nefuthe elibi kwiimvakalelo ngenxa yokuba inokulahla i-dopamine kunye ne-serotonin ibhalansi kwingqondo. Ezi khemikhali zendalo zinokonyusa / zichaphazele uxinzelelo kunye noxinzelelo. Ukusela iglasi (okanye ezimbini) zamanzi inokukunceda ukuphucula imeko yakho [18] .

Nazi ezinye iintlobo zokutya ezibonise iipropathi zokonyusa imood, nangona kunjalo, izifundo ezininzi ziyafuneka:

12. Brokholi

Eyaziwa ngokuba yenye yezona zinto zisempilweni ehlabathini, iBroccoli ityebile kwi-folic acid kunye ne-chromium. Zombini ziyaziwa ukonyusa imood kwaye zikwenze uzive umhle. I-Brokholi inezinye izinto ezimangalisayo zezempilo, kubandakanya nokuthintela ukuqala kweendlela ezahlukeneyo zomhlaza [19] .

13. Ispinatshi

Imifuno eluhlaza eluhlaza ityebile nge-magnesium kunye nentsimbi, zombini ezi zinto zinegalelo kwimpilo yengqondo eqaqambileyo. IMagnesium yaziwa njengeluncedo kumzimba ngaphezulu kweendlela ezingama-300 zophando lwezonyango eziqinisekisiweyo. Isipinatshi siqulathe i-omega-3 fatty acids, eziphinde zayanyaniswa nokusebenza kwengqondo elungileyo.

14. I-Asparagus

I-Asparagus iphezulu kwi-folic acid kunye ne-tryptophan, esebenza kakhulu ekukugcineni usempilweni kwaye wonwabile. Oku kubalulekile ukuba umzimba wakho uvelise ii-neurotransmitters ezilawula imeko yakho kunye nokuziphatha [Amashumi amabini] .

15. Ikhokhonathi

Ngaba uyazi ukuba kutheni coconut ibizwa ngokuba kukutya okunyusa imood? Amanzi afunyenwe ngaphakathi kwikhokhonathi azele zii-electrolyte eziza kukonyusa imo yakho kwangoko. Oko akuthethi ukuba amanzi anele ukonyusa imeko yakho. Inyama yekhokhonathi ngokwayo sisikhuthazo esihle semood [amashumi amabini ananye] .

16. IQuinoa

Iquinoa ityebe kakhulu kwiiamino acid kangangokuba ithathwa njengomthombo opheleleyo weprotein, folate, magnesium, phosphorus kunye ne manganese. Ezi zimbiwa ziyaziwa ukuba zikhulise imeko yakho ngokwendalo [22] .

17. Iioyile ezisempilweni

Ukubandakanya iioyile ezisempilweni ekutyeni okuncedayo amadlala eadrenal. Iioyile ezinomxholo onamafutha njengeoyile yekhokhonathi, ioyile yeoyile, ioyile evela kwimbewu, amandongomane afana namandongomane, iamangile, kunye neenqoba zecashew yimizekelo ethile. Ezi oyile zenza ukuba umntu azive egcwele kwaye anelisekile. Ukucinga okunengqiqo kulungile xa kukho ulwaneliseko- nokuba kukwimilinganiselo encinci [2. 3] .

18. Ashwagandha

Xa usetyenziswa ngokudibeneyo kunye nendlela yokuphila esempilweni, i-ashwagandha ingaqala ukuba nefuthe kwimpilo yakho yengqondo kunye nokuba sempilweni kwakho. Le mifuno yendalo ibalulekile kwinkqubo eyomeleleyo yemithambo-luvo. Inika amandla ekwakheni inkqubo eyomeleleyo yemithambo-luvo ngelixa ixhasa iincindi zamadlala kunye nomsebenzi wazo. Le mifuno isetyenziswa kakhulu ngendlela yamacwecwe [24] .

19. Chyavanprash

Olu lunyango oluphezulu kuyo yonke imigqaliselo elungileyo yempilo. Yenziwe ngezinto eziyimfuneko njenge-ghee yenkomo, i-gooseberry yase-India kunye ne-jaggery, le magic ye-ayurvedic ibililifa lemveli laseIndiya kunyango ukusukela kumaxesha amandulo. Ukuba unengxaki yokungazinzi, ukusetyenziswa rhoqo kweChyavanprash kunokunceda ukuphucula imeko yakho.

20. Utamatisi

Iitumato ziphezulu kwi-lycopene enokukunceda ukuphakamisa imeko yakho. Iitumato zinezixhasi zesimo njenge folate, i-magnesium kunye nentsimbi, evelisa ukuhambisa imo yokuhambisa i-serotonin kunye ne-dopamine. Abaphandi bafumanise ukuba esinye sezona zibonelelo zibalaseleyo ze-lycopene kuthintelo lokwakhiwa kweekhompawundi ezinokudumba ezidibene noxinzelelo [25] .

21. Iavokhado

Iiavokhado ziqulathe omega-3 fatty acids, enxulunyaniswe nempilo yobuchopho kunye nolawulo lwemood. Esi siqhamo sikwapakisha ingqindi ye-serotonin yokunyusa ivithamin B3 kwaye zii-balancers zendalo, ukuqinisekisa ukuba ingqondo yakho ikhupha imichiza efanelekileyo ukuze uzive umkhulu.

22. Iapile

Iiapile ziqulathe i-pectin, eqinisa imeko yakho. Ii-antioxidants ezikhoyo kwii-apile zidlala indima ebalulekileyo ekuphembeleleni ii-neurotransmitters ezikhoyo kwingqondo yakho. Kananjalo banokunciphisa ukudumba. Ngokubanzi, iiapile zinokuba kukutya okuxinzelela uxinzelelo [26] .

23. Ubisi

Ngelixa oku kungenakusebenza kuye wonke umntu (ungaqiniseki ukuba kutheni), ubisi lunokuyiphucula imeko yakho. Ubisi buyaziwa ukonyusa imood yakho kuba inekhompawundi ebizwa ngokuba yi-tryptophan, eguqulwa ibe yi-serotonin, eyihomoni eyonwabisayo elawula imeko yakho. Iprotein efumaneka elubisini eyaziwa njenge-lactium inefuthe lokuzolisa emzimbeni [27] .

24. Isafron

I-Saffron, okanye i-kesari, sesinye isithako sendalo sokunyusa imeko yakho, njengoko isiza nezinto ezichasene nokudakumba. Inokukunceda ukunciphisa ukutshintsha kwemozulu ngexesha le-PMS ukuya kuthi ga kwinqanaba elikhulu [28] .

25. Beetroot

I-beetroot eluhlaza ayizukunceda kuphela abo bane-anemic kodwa kwabo bakwimeko embi nayo. Iibhitroji ezirhabaxa ezinedayi yetyuwa nepepile kukutya okusempilweni ukonyusa imood yakho.

26. Ijusi yelamuni

Ikomityi entsha yejusi yelamuni iya kunceda ukwenza imimangaliso yokutshintsha kwemood yakho. Izifundo zibonise ilamuni inokuphucula imeko ye-aromatherapy.

27. Amakhowa

Amakhowa aneevithamini ezifanelekileyo ezinjengevithamini B6 echaphazela imveliso ye-serotonin kunye nee-neurotransmitters. Le vithamini esempilweni inxulunyaniswa nokubonelela ngemeko elungileyo, kwaye inokunceda ukunciphisa uxinzelelo ngokwendalo [29] .

28. Iidiliya

Iidiliya zipakishwe ngama-antioxidants kwaye zikukutya okumnandi ukuze uzive ungcono. Iidiliya zinee-flavonoids, ezifunyenwe zichaphazela imeko yakho kunye nokudakumba okuphantsi. Ke, pakisha ezi zomdiliya zimnandi njenge-snack yokuthabatha ukonyusa imood yakho [30] .

Ngoku ukuba sigubungele uluhlu olukhulu lokutya olunokunyusa imeko yakho, Nazi ezinye izinto onokuzitya ngenxa yezizathu ezithile . Thatha ujongo.

Ukutya kweeMood ezahlukeneyo

1. Itshokholethi yoxinzelelo Itshokholethi yenye yokutya okunokunyanga imo yokonwaba okanye uxinzelelo. Iingcali zithi itshokholethi emnyama iyanceda ekunciphiseni iihormone zoxinzelelo ezixhaphakileyo emzimbeni wakho. Abaphandi bafumanise ukuba ukutya nje ii-ounces eziyi-1,4 zetshokholethi emnyama kunamandla okunciphisa iihormone zoxinzelelo kunye neekatekramini emzimbeni, oko ke kunciphisa uxinzelelo lwakho.

2. Isipinatshi isaladi yomoya odangeleyo : Ukuba awukwazi ukugxila kwaye awukwazi ukugcina amehlo akho evulekile, yeqa ikofu kwaye ube nesitya sesaladi yesipinatshi endaweni yoko. I-folic acid okanye i-folate ekhoyo kwisipinatshi inceda inkqubo yakho yomzimba kunye namanqanaba asezantsi e-homocysteine, aphazamisa ukuhamba kwegazi kunye nezondlo kwingqondo. Oku kungahambi kakuhle kwegazi kunokukwenza uzive udangele kwaye ulele.

3. Iti eluhlaza yemo yomsindo : Njani na imiba iti eluhlaza umsindo ephantsi? Iti eluhlaza ine-theanine, ethomalalisa ingqondo yakho kwaye inyuse ukugxila kwakho kwaye ikuncede ugcine ukujonga okucacileyo. Ngaphandle kweti eluhlaza, ukutya okufana ne-asparagus, iziqhamo ezinobuncinci be-C kunye nokutya okune-zinc kunokutya njengoko kunokuphelisa ingqondo nomzimba.

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(4) I-Apple + ibhotolo yamandongomane yomoya ongcolileyo : Ubungqongqo bunokuba luphawu lokuba umzimba wakho ufuna ipetroli. Ubungqongqo bunokukunika imeko ecaphukisayo, kwaye uyeke imo yokuntywila, ukudityaniswa kokutya kwisidlo ngasinye kunye ne-snack kuya kwenza iqhinga. Ukutya kokudibanisa kuqulethe i-carbohydrate ngokudibeneyo kunye nokutya okunamafutha okanye kweeprotein, kwaye iicarbs ngumthombo okhawulezayo wamandla otshisayo. Ukubandakanya amafutha kunye neproteyin ekutyeni kwakho kuya kuyicothisa inkqubo yokwetyisa, ethi yona incede ukugcina iswekile yakho kunye namandla akho ezinzile.

(5) Intlanzi kwimo yoxinzelelo : Iintlanzi ezifana nesalmon, i-mackerel, kunye ne-tuna ziqulathe i-omega-three fatty acids eziza kukunceda uxinzelelo. Uphando lufumene ukuba i-omega-three fatty acids inceda ukunciphisa umsindo kunye nokucaphuka. I-Omega 3 fatty acids ikwanceda ekujonganeni neminye imicimbi yezempilo, njengoxinzelelo kwisifo sombefu, yonke into.

(6) Isandwich yeqanda yokutshintsha kwemozulu ye-PMS Kuqhelekile ukuba wonke umntu wasetyhini aqale ukurhalela iicarbohydrate ngaphambi kokuba aye exesheni. Njengoko iicarbohydrate zinceda umzimba ukonyusa amanqanaba e-serotonin, iyanceda ukuphucula kunye nokwenza ngcono imeko yakho. Nangona kunjalo, kunqande amafutha kunye neeswekile ezineswekile eninzi njengamaqebengwana, iichips kunye needonathi, ezinokushiya imvakalelo yakho ikhathazekile. Yiba nesonka sengqolowa, amaqanda kunye neebhanana eziya kuphucula ukukhutshwa kwe-tryptophan. Endaweni yemayonnaise, yiba namafutha asezantsi, iyogathi ecacileyo yamaGrike.

(7) Ingqolowa epheleleyo kunye nobisi olunamafutha asezantsi kwimvakalelo edanisayo Ukuziva ulusizi ngalo lonke ixesha kunokubangelwa kukunqongophala kukavithamini D kwindlela otya ngayo. I-Vitamin D ineendima ezininzi ekufuneka izidlalile emzimbeni, ngaphandle kokunceda imveliso ye-serotonin. ISerotonin yaziwa njengehormone yokuziva ulungile ezinzisa imeko yakho kwaye inciphise iimvakalelo / iimpawu zoxinzelelo.

Kwinqaku lokugqibela…

Ukutya okutyayo kunokunyusa imeko yakho, nokuba uphi na nangawuphi na umzuzu. Utshintsho ekudleni luzisa utshintsho kubume bengqondo, olunokukhokelela kukutshintsha kokuziphatha.

Kungokwemvelo kuthi ukutya ukutya okunezinto ezininzi ezinekhalori, ukutya okuneswekile eninzi njenge-ayisi khrim okanye ii-cookies ukuphakamisa imimoya yethu. Ngelixa usenokwenza impazamo ngeswekile yokukhawulezisa 'ulonwabo lokwenene,' konke eyenzayo kukuchaphazela kakubi impilo yakho iyonke. Ngexesha elizayo xa uziva uphantsi, khetha ukonyusa imood esempilweni.

Imibuzo ebuzwa qho

1. Zeziphi iindlela zokonyusa iihormone ezonwabileyo?

Iminyaka: Ukuhleka yenye yeendlela zokukhupha iihormone ezonwabileyo. Ikhupha imichiza yengqondo evakala ilungileyo ethomalalisa iintlungu zomzimba. Nokuba kuyimizuzu engama-20, ukuzilolonga imihla ngemihla kukhupha iihormone ezonwabileyo zedopamine, i-serotonin, ukubala nje ezimbalwa. Ukufumana umyalezo kunciphisa amanqanaba e-cortisol ngeepesenti ezingama-31 kunye nokunyusa amanqanaba e-serotonin kunye ne-dopamine ngeepesenti ezingama-28 kunye neepesenti ezingama-31, ngokulandelelana, ngokutsho kwabaphandi. Ziqhelise ukucamngca kwandisa i-dopamine ngepesenti ye-65, ngokophando.

2. Zeziphi iziqhamo ezilungileyo zoxinzelelo?

Iminyaka: Ngokwezifundo, iziqhamo nemifuno eluhlaza zafunyanwa zinxulunyaniswa nempilo yengqondo engcono kunye neempawu ezimbalwa zoxinzelelo. Oku kubandakanya iminqathe, imifuno enamagqabi amnyama njengesipinatshi, iletisi, ikhukhamba, iiapile, iibhanana, iidiliya, ezinye iziqhamo zesitrasi, amajikijolo amatsha kunye ne-kiwi.

3. Yintoni enceda ukuphucula imood?

Iminyaka: Imisebenzi yomzimba njengokuhamba, ukudlala iqela lezemidlalo okanye ixesha kwindawo yokuzivocavoca inokuphucula imeko yakho. Ukutya kukwadlala indima ebalulekileyo ekugcineni impilo yeemvakalelo. Qiniseka ukuba utya ukutya okunotye okuziinkozo, inyama engenamafutha, imifuno, iziqhamo, iimbotyi kunye namandongomane. Ukunxibelelana nabanye kunokunceda ukukhulisa imo yomntu.

4. Ngaba ubisi lulungile kuxinzelelo?

Iminyaka: Ubisi olunamafutha, iyogathi, amasi anamafutha asezantsi, kunye nezinye iimveliso zobisi zityebile ngecalcium, ivithamin D, kunye neprotein kwaye zilungele umzimba wakho ngezizathu ezininzi, kubandakanya ukulwa nokudakumba.

5. Ngaba ibhanana ilungile kuxinzelelo?

Iminyaka: Abantu abaninzi abanengxaki yokudakumba babonakalise ukuba baziva bedandathekile emva kokutya ibhanana. Kungenxa yokuba iibhanana zine-tryptophan, iprotein eguqulwa ngumzimba ibe yi-serotonin ephakamisa imood.