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Ikhitshi lolonwabo likhona kwaye liyabizwa Ukutya kweMood. Yikhitshi eyilelwe ukuthintela ukudakumba, kwaye njengoko uyazi, ukutya kubalulekile ukukhathalela iinkalo ezithile zobomi bethu.
Kungenxa yoko le nto kubaluleke kakhulu ukwazi nzulu ukuba le "ndlela yokutya" okanye le ndlela yokutya iquka ntoni, kuba iyasivumela ukuba sibe sempilweni ngaxeshanye nokonwaba kancinci.
El ukutya kwemood Yindlela yokutya efuna ulonwabo ngeendlela ezahlukeneyo zokupheka. Sifumana ukutya okusincedayo yonyusa imveliso yee-neurotransmitters ezinxulumene ngqo nemo engcono, ezinje nge-serotonin kunye nee-endorphins.
Zombini i-serotonin kunye nee-endorphins zaziwa ngokuba namandla amakhulu emzimbeni wethu ngokweendlela zokuphucula imeko yethu kunye neemvakalelo, Esi sicwangciso sokutya sikhuthaza ukuthathwa kokutya okwandisa ezi zinto emzimbeni wethu.
Oku kutya kubonakalisiwe kunefuthe elihle kakhulu kwimpilo nakwimpilo yomzimba wethu, ngakumbi ngokwexinzelelo, uxinzelelo kunye noxinzelelo. Ukuba ufuna ukwazi nzulu ukuba imalunga nantoni, qhubeka ufunda inqaku lethu kwaye ufunde ukubandakanya okona kutya kulungileyo.
Zithini iimpawu zokutya kokutya kwemood?
Ngeyona njongo inkulu ukuphucula imo yomntu, le modeli yokutya iphakamisa uthotho lokutya okunako ukwandisa imeko yethu kuba kukutya okunakho ukukhuthaza imveliso ye-serotonin.
Ukongeza, ziyimveliso eneproteni ephezulu, ke ngenxa yazo iiseli ziya kuba nezinto ezingaphezulu kokwenza ezi zinto ukulwa nomoya.
Fumanisa: Ukutya ukwandisa i-serotonin kunye ne-dopamine kwaye uphakamise imimoya yakho
Ukutya kunxulumene ngqo nemood yethu
Kulungile, nokuba ayibonakali ngathi, ukutya kokona kuphezulu kuchaphazela imood yethu ngendlela egqibeleleyo. Unxibelelwano olomeleleyo phakathi kwengqondo kunye namathumbu lubonakalisiwe kule minyaka idlulileyo.
Lo mbutho ungohluka ngokude sibeke iiprobiotic kwisidlo sethu, kuba iprobiotic ikubonakalisile oko inokuthintela iintlobo ezithile zoxinzelelo kunye neepisodes zoxinzelelo. Ngokufanayo, sifumanise ukuba kukho i-axis phakathi kwenkqubo esembindini kunye nenkqubo yokwetyisa.
Ukutya ukutya okufana netshokholethi, enepesenti ephezulu yecocoa, kunokuba nefuthe ekunyukeni kolonwabo.
Ke Sikuxelela ukuba zeziphi ezo zinto zokutya zinceda ukwandisa ulonwabo lwethu.
Fumanisa ukutya okonwabileyo
Okwangoku xa sithetha ngayo ukutya oko kubangela ukonwaba sibhekisa kubo Iyakwazi ukwanda kokudibanisa i-serotonin okanye i-dopamine. Ngapha koko sibhekisa kwicocoa ekrakra (ngaphandle kweswekile okanye ubisi), ikofu emnyama, ubisi, amandongomane kunye nezinye iziqhamo ezifana neebhanana.
Okunye ukutya okunotye ii-acid ezinempilo zikwasinceda ukumodareyitha imood yethu kwizinto ezintle. Oku kuya kunxulunyaniswa nokunciphisa ukudumba kwaye kusishiya nomzimba ongcono. Kule meko, unokonyusa ukusetyenziswa kwe intlanzi eluhlaza okwesibhakabhaka okanye iavokhado.
El iswekile, Ukutya ngendlela elawulwayo kunokuba luncedo kakhulu, ngakumbi kubo bonke abantu abenza imidlalo rhoqo, kwelinye icala, abanye abantu abanokuhlala bungaphezulu Kuya kufuneka banciphise ukusetyenziswa kwabo kangangoko kuba oko akunoncedo kuba yinto eyingozi kakhulu kumzimba.
Ukutya esikukhankanye ngasentla nako kuqulethe inani eliphezulu le-tryptophan ekubunjweni kwayo, kunye ne-selenium, izimbiwa ezisinceda siphumle kwaye siphucule amanqanaba e-antioxidants emzimbeni wethu, ukufikelela kuthintelo olukhulu malunga nezifo ezinxulumene nokuguga.
Kutheni ezinye ukutya ziphucula indlela esivakalelwa ngayo?
Ukuba uyazibuza ukuba kutheni okunye ukutya kunako ukuphucula imo yethu, unobangela ungaphakathi kubo, oko kukuthi, kulwakhiwo lwabo. Uninzi lophando ngesihloko kukuba bayazi ukuba iamino acid, i-tryptophan, ukuba ithathiwe, ingqondo ivelisa into ebizwa ngokuba yi-serotonin.
Wahamba ke UMiguel Ángel Almodóvar, isayensi yezentlalo kunye nengcali kwisayensi edumileyo kunye nombhali wencwadi Ukutya kweMood eyona nto ifumana le nto umgangatho ongcono ekulaleni kwethu, sinokunyamezela iintlungu ngcono kwaye sinciphise ukungakhathali.
Ngakolunye uhlangothi, endorphins, dopamine, okanye norepinephrine Ngomnye umthombo wolonwabo, ulonwabo kunye nokuba sempilweni, ukuveliswa kwawo kukhuthazwa kukutya ezinye iintlobo zokutya. Ke ukuba siyakutya oku kutya siyakufumana ezi zinto zisebenze emzimbeni wethu kwaye siyakwazi ukuziva ngcono kakhulu.
Ukuba wenza oku kutya, uya kufezekisa oku kulandelayo:
- Uya kukhupha ii-endorphins kwaye ukuba utya ukutya okunezipayisiUya kwandisa isenzo se capsaicin.
- Ngale ndlela yokutya uya kuziva uyolo olukhulu ekusebenziseni ukutya okutyebileyo kwi-iodine, i-shellfish, i-cod, igalikhi, i-oat bran, i-oatmeal, i-strawberries okanye i-mackerel.
- Uya kuvuselela amandla akho alungileyo kwaye iyakuphucula imeko yakho yesipinatshi, ke musa ukuyeka ipayinapile okanye itshokholethi emsulwa.
Ukuba ubeka zonke iingcebiso zethu kwaye uzibandakanya kwezi mveliso kwisidlo sakho, uya kuba nakho ukunciphisa imeko yakho yoxinzelelo okanye yoxinzelelo.
Iingcebiso zokugqibela
Ngamaxesha athile Kuyimfuneko ukuba siye kwingcali ukuba siziva sigqithile, ngoxinzelelo, uxinzelelo noxinzelelo, nokuba ungakuphucula kangakanani ukutya kwakho, kuya kufuneka uphilise ngaphakathi nangaphezulu kwako konke, uthathe ingqalelo imeko yakho yengqondo.
Kungenxa yoko le nto kuya kufuneka uye kwingcali ukuze ikwazi ukufumanisa ukuba injani imeko yakho kwaye yeyiphi imithambo ekufuneka uyenzile kancinci kancinci ukuphucula. Oku kutya kuya kuyiphucula imeko yakho kuba kunomvuzo kuko konke ukutya okutyebileyo kwi-tryptophan ukuze umzimba wakho uvelise i-serotonin kunye ne-melatonin ukuze uphumle ngcono ebusuku.
Siyathemba ukuba oku kutya kuluncedo kwimeko yakho yempilo jikelele, unakekela umzimba nengqondo.