Munguva dzazvinenge zvichikosha kusimudza mweya uye kurwisa kushushikana, chikafu chinotora chikamu chakakosha. Uye ndizvo zvekutora zvimwe zvekudya zvinobatsira iyo nervous system zvinobatsira kusimudza mweya yako zvikuru. Ndokusaka nhasi tichazotaura nezve izvo zvekudya zvinokubatsira iwe kusimudzira mweya yako.
Chikafu chinosimudzira chakavanzika cheserotonin kurwisa kushushikana uye chinotibatsira kuti tinzwe zvakanaka.
Asi ngatiendei nezvikamu, chii chinonzi serotonin? Serotonia inonzi neurotransmitter iyo inogadzirwa kubva mukushandurwa kweamino acid tryptophan. Iyi neurotransmitter iripo mune zvese zvirimwa nemhuka, iri yakakosha kune hunyanzvi system yemunhu.
Serotonin inokanganisa manzwiro, kutarisisa, mubairo, hasha, kuda kudya kana ndangariro. Uye, mukuwedzera, inoderedzwa kana kushushikana kuchioneka.
Kune zvinhu zvakawanda zvinoita kuti kuora mwoyo kuonekwe, zvisinei, zvinoratidzwa kuti zvimwe zvinovaka muviri zvine mukana wekuzvidzora.
Zvimwe unogona kufarira:
- Mishonga yekurapa kudzora kushushikana
- Zviitiko zvinokurudzira kushushikana, kushushikana uye kushushikana
Kushungurudzika ndeimwe yematambudziko ari kutambudza nzanga yanhasi. Iyo mamiriro ekusuwa kwakadzika, uko kufarira muhupenyu kwakarasika, kunzwa kwekusava netariro kunonzwika uye kusagadzikana kunowedzera.
Chimwe chezvinhu chingatibatsire kudzora mamiriro aya ndeche tevera chakati chikafu chekurerutsa chirwere ichi. Ehezve, zvakakosha kuti uende kune chiremba uyo anotipa dzimwe nzira dzekuti pamwe tibude munzvimbo iyoyo yepfungwa.
Nekudaro, vanhu vazhinji vanofuratira zviratidzo zvekutanga uye vanomirira kudzamara vanyatsokundwa kuti vaite. Zviri nezviratidzo zvekutanga apo patinogona kutora matanho pane zviri kuitika kwatiri uye kutendeukira kumishonga senge chikafu chakanaka chinotarisana nekurwisa kuora moyo.
Kunyangwe iri nyoro kana yakakomba kusagadzikana, shanduko mukudya kune izvo zvekudya zvinokurudzira kugara zvakanaka zvinokurudzirwa.
Nutrients inodiwa mune yekudzvinyirira kudya
Kune zvikafu zvakati wandei zvinokurudzira kuchengetedzwa kweserotonin uye endorphins, ese anozivikanwa seanogara-mahormone
Chikafu chakamisikidzwa kurwisa kushushikana, tevera chakaringana chikafu. Iko shanduko ndeyekuti inosanganisira yakawanda nhamba yezvibereko zvine antidepressant mhedzisiro se:
Folic acid: iri vhitamini B9, inozivikanwa kuwedzera maserotonin mazinga.
Tryptophan: yakakosha amino asidhi iyo inoshanda senge yakasikwa inozorodza uye serotonin inotungamira.
Phenylanine: amino acid iyo inofarira kuchengetedzwa kwe endorphins.
Omega-3 mafuta acids: kuvandudza kusangana, kudzivirira kushushikana uye chengetedza kuenzana kwepfungwa.
Vitamina C: inoderedza mhedzisiro yekushushikana nekushushikana uye inobatsira iyo synthesis ye dopamine uye norepinephrine. Yekutanga ndeyeeurotransmitter iyo inofarira kugadziriswa kwemanzwiro, nepo yechipiri ichiita seurotransmitter kana sehomoni uye inobatsira kurapa kushushikana maitiro.
Potasiamu- Inozorodza huta, inodzora kusagadzikana uye kurwisa kushushikana.
Calcio: inobatanidzwa mukugadzirwa kwemaurotransmitter.
Magnesio: inobatanidzwawo mukugadzirwa kwemaurotransmitter.
Ndezvipi zvekudya zvinokurudzira kuchengetedzwa kweserotonin?
Miti yakasvibira yemashizha
Ivo vanokurudzirwa zvakanyanya kurwisa kusagadzikana kwepfungwa senge kushushikana kana kushushikana nekuti batsira kuyera tsinga. Izvi zvinokonzerwa neayo mupiro wemagesium.
Mbeu dzefilakisi
Flax yakanaka fOmega3 sosi zvese zvinodyiwa mumbeu kana mumafuta, uye nekudaro batsira kudzora tsinga uye ivo vanobatsira kudzikisira kuzvimba uye nekutsigira hutano hwemwoyo.
koko
Icho chimwe chezveredzi zvekudya zverudzi urwu rwekudya, chero bedzi isina kuperekedzwa neshuga, iyo yakanaka ndeye kutora yakachena cocoa kana yakasviba chokoreti inopfuura 80%. Inobatsira kuchengetedzwa kweserotonin, pamusoro pekurongedzwa nema antioxidants.
Walnuts
Ivo vane zvemukati yakakwira muOmega3, amino acids uye zvicherwa senge magnesium uye potasium. Naizvozvo, ivo chikafu chakazara kwazvo uye chakakura cherudzi urwu rwekudya sezvo zvichibatsira kusimudzira kugara zvakanaka.
Egg
Akapfuma mu vitamini B12 uye amino acidsNaizvozvo, isu tiri kutarisana nechimwe chikafu chakazara kwazvo uye chinobatsira cherudzi urwu rwekudya. Kubatsira ku dzikamisa tsinga uye kudzivirira kunetseka uye kushushikana.
Izvo zvinotipawo simba rakawanda, saka kana tikadya mangwanani tinenge tichishingaira uye nepfungwa dzichikurumidza.
Zvimwe unogona kufarira: Mangani mazai aunogona kudya?
Avocado
Makotapeya ane mafuta ane hutano, oleic acid, vitamini C uye mamwe maB mavitamini eboka, mukuwedzera pakupa fiber yekudya. Naizvozvo, iwo chikafu chinonakidza kwazvo chekuisa mune izvi zvekudya, kunyanya mangwanani.
Es akapfuma mu tryptophan, inotungamira serotonin.
Maorange, Kiwis, mastrawberry kana mablackberries
Iwo zvibereko zve yakakwira mu vitamini C, kunyanya kiwi. Chii chinobatsira synthesis ye dopamine uye norepinephrine.
Iwe unofanirwa kugara uchiedza kuita kudya kwakakwana kwemichero, pachinzvimbo chemuto weorenji panorasika fiber uye huwandu hweshuga hunowedzera.
Zvimwe zvekudya zvinofanirwa kusanganisira chikafu chinopesana nekushungurudzika ndezvi:
- Chia nembeu yezuva
- Yoga yogati
- Mean nyama
- Hove ine mafuta, salmon
- Bhinzi, bhinzi, kana bhinzi
- Mbeu dzese
Chii chingave chinodzvinyirira chisvusvuro chinotaridzika?
Muenzaniso wekudya kwekuseni pane chikafu chinodzvinyirira chinogona kunge chiine mazai, avocado uye chokoreti, iyo inotipawo simba kwezuva rese.
Ndezvipi zvekudya zvinofanirwa kudzivirirwa pane yekudzvinyirira kudya?
Zvikafu izvozvo Ultra-yakagadziriswa, ine yakanatswa mafura, shuga, nezvimwe. Muchidimbu, izvo zvekudya zvinokuvadza kuhutano, nekuti hazvisi izvo zvinonyanya kukanganisa kusagadzikana kwepfungwa asi zvakare zvinokonzeresa kuwandisa uye zvakakomba matambudziko emuviri mukufamba kwenguva.
Tiri kutaura nezve:
- Yakanatswa uye yakatorwa shuga
- Zvinwiwa zvinyoro-nyoro
- Yakabikwa
- Marara echukafu
- Sausages
- Doro
- Bhekari uye maindasitiri confectionery
- Hupfu hwakatsetseka uye zvese zvakagadzirwa nazvo
- Mafuta echizi
- Kofi mukushandisa zvakanyanya
Zvimwe unogona kufarira:
Sekuona kwedu, kudya kwakaringana, pasina chikafu chinokuvadza, kune mabhenefiti makuru kuhutano hwedu hwepanyama uye hwepfungwa, saka tinokukurudzira kuti uchinje mukudya kwako.