Ngaba wakha waphawula ukuba emva kwesidlo okanye isiselo esithile isimo sakho sengqondo siyatshintsha, okanye uziva unovalo ngakumbi ngaphandle kwesizathu? Ubudlelwane phakathi kwento esiyityayo kunye nempilo yethu yeemvakalelo inzulu kakhulu kunokuba sihlala sicinga. Ukutya kunokuba ngumhlobo ekugcineni isimo sengqondo esizinzile okanye, ngokuchaseneyo, kube yinto ethuleyo yokukhathazeka. Ukutyhubela iminyaka, uhlolisiso olwahlukahlukeneyo luye lwaqinisekisa ukuba kukho unxibelelwano lokwenene phakathi kokutya, amanqanaba okuxhalaba nempilo yengqondo. Akunjalo nje malunga nokuphepha ukutya okuthile, kodwa malunga nokuqonda indlela izondlo ezichaphazela ngayo ubuchopho bethu kwaye, ngoko ke, indlela esilawula ngayo uxinzelelo lwemihla ngemihla.
Makhe sijonge kwihlabathi elinomdla lokutya okunokubangela unxunguphalo, sibone ukuba yeyiphi ekufuneka siyiphephe, kwaye sifumanise ukuba ukutya okunempilo kunokusinceda njani sizive singcono kuwo onke amanqanaba. Uyakufunda kwakhona amacebo asebenzayo kunye neengcebiso ezilula zokuguqula ukutya kwakho kube sisixhobo esibalulekileyo sokuphila ngokwasemoyeni.
Kutheni ezinye ukutya zinokwandisa ixhala?
Ukuxhalaba kukusabela kwendalo komzimba wethu kwiimeko ezixinzelelekileyo, kodwa xa zihlala zisebenza ngokungapheliyo, zinokuchaphazela kakhulu impilo yethu yomzimba nengqondo. Ezinye izinto ezikhoyo ekutyeni ziyakwazi ukuguqula le balance, mhlawumbi ngokuvuselela inkqubo ye-nervous ephakathi okanye ngokuvelisa iincopho kunye neentlambo kumanqanaba amandla ekugqibeleni achaphazela isimo sethu sengqondo.
Ukuze isebenze kakuhle kwaye igcine izolile, ingqondo ifuna ukubonelelwa rhoqo ngezondlo ezifana neevithamini, iiminerali, kunye neeasidi ezinamafutha. Nangona kunjalo, imikhwa yangoku yokutya, etyebileyo ekutyeni okucutshungulwayo, iswekile esulungekileyo, kunye nezivuseleli, inokubangela ukungalingani kwii-neurotransmitters eziphambili ezifana ne-serotonin kunye ne-dopamine. Oku kungalingani akuchaphazeli isimo sethu sengqondo kuphela kodwa kunokukhokelela ekucaphukeni, ekungazinzini, okanye nasekuphutheni.
Ukongezelela, amathumbu adlala indima ebalulekileyo ekuveliseni amahomoni adityaniswe nempilo yengqondo. Ngokomzekelo, kuqikelelwa ukuba ngaphezu kwe-90% ye-serotonin iveliswa kwinkqubo yokugaya. Ukutya okuncinci kwifayibha kunye nezityebi kwizongezo Inegalelo ekungalungelelaniseni iintyatyambo zamathumbu, nto leyo echaphazela ingqondo yethu.
Uluhlu lokutya okunokuthi kubangele okanye kubangele ixhala
Ukuchonga ukutya okuvame ukuqinisa okanye ukuqalisa iziqendu zokuxhalaba linyathelo lokuqala lokunciphisa impembelelo yabo. Iingcali ezahlukeneyo kunye nemibutho yezonyango iyavumelana ngepateni efanayo: ukutya okucutshungulwayo, okuneswekile, okunamafutha amaninzi, okanye ukutya okuvuselelayo kudla ngokuba ngasemva kokuguquguquka kweemvakalelo ezininzi.
- Ukutya okucutshungulwayo kunye nokutya okukhawulezayo: iimveliso Industrialized ezifana Amashwamshwam anetyuwa, amaqebengwana asebenza kwimizi-mveliso, iisoseji, inyama enyangisiweyo, izidlo ezisele zilungele ukutshiswa kunye neziselo ezineswekile Babonelela ngezixa ezikhulu amafutha trans, izongezo kunye noswekile. Banyusa ukudumba kwengqondo kwaye banokunxulumana neempawu zokudakumba, ukucaphuka kunye nokuxhalaba.
- Iiswekile ezisulungekisiweyo nezongeziweyo: Ukusetyenziswa kweswekile ngokugqithisileyo kubangela izikhonkwane zamandla kwangoko, kodwa oku kulandelwa ngamathontsi abukhali anxulunyaniswa nokudinwa, ukuba lusizi, nokoyika. Ukwengeza, Olu hlobo lweswekile lutyisa iintsholongwane ezingenabuhlobo emathunjini, ukuguqula i-synthesis ye-neurotransmitters kunye ukwandisa ukulungelelaniswa kwemeko embi kunye nexhala.
- Ikhafeyini: Yazisa kwi Ikofu, iti emnyama, iziselo zamandla, ii-cola, kunye nezinye izongezoNangona i-caffeine inokunika amandla okwexeshana, ukusetyenziswa ngokugqithiseleyo kwe-caffeine kunokukhokelela i-tachycardia, ukungcangcazela, ukulala, ukunyuka kwengcinezelo ye-nervous kunye nexhalaKukho abantu abanovelwano ngakumbi apho iidosi eziphakathi zinokubangela ezi mpawu.
- Utywala: Nangona ekuqaleni ibonakala ikhululekile, Utywala busebenza njengesixhobo sokudakumba esisembindini. Ukusetyenziswa kwayo rhoqo iphazamisana nezigaba zokubuyisela ubuthongo kwaye, kwixesha eliphakathi, kunokonyusa uvalo, ukucaphuka kunye nokwaziwa kakhulu 'isiphumo sokubuyela umva' okanye ukwanda okulandelayo kweempawu zokuxhalaba.
- Iziselo zamandla: Badibanisa caffeine kunye nezinye iikhompawundi ivuselela ezifana i-taurine okanye i-guarana, ukucaphukisa ukusebenza okukhulu okuthi emva koko kuguqulelwe kukudinwa, ukuphuthelwa kunye nokuxhalaba.
- Iicarbohydrate ezisulungekileyo: Como Isonka esimhlophe, irayisi emhlophe, ipasta eqhelekileyo okanye ukutya okuziinkozo, que Abanazo iifayibha kunye nezondlo ezibalulekileyo, unobangela ukunyuka ngokukhawuleza kwaye kwehla kwi-glucose yegazi, ukuguqula ukulungelelana kweemvakalelo kunye nokukhuthaza ukuxhalaba.
- Amafutha ahluthisiweyo kunye nanamafutha: Nikela ngokukodwa kwi Amaqebengwana akwimizi-mveliso, ukutya okuqhotsiweyo, amashwamshwam, ukutya okukhawulezayo kunye nokutya okusemkhenkceni osekulungele ukutyiwa.. La mafutha ezinxulumene nokudumba kunye nokuchaphazela ulungelelwaniso lwe-mood-regulating neurotransmitters.
- Izongezo zokutya: Ngokukodwa, i-monosodium glutamate, que Idityaniswe neentloko, ukuphazamiseka kokulala kunye neemvakalelo zokoyika kubantu abanovelwano..
- Izimuncumuncu ezenziweyo: Como iaspartame kunye nezinye ezithatha indawo yeswekile en ukutya iziselo ezithambileyo kunye namashwamshwam okutya, que Banokuphazamisa ukuveliswa kwe-serotonin eqhelekileyo kwaye kubangele ukucaphuka kunye nokuxhalaba..
- Ukutya kunye neziselo eziphezulu kwisodium: Como iisuphu ezipakishiweyo, iisoseji, izinto ezigcinayo kunye namashwamshwam anetyuwa, enokuthi guqula ibhalansi ye-electrolyte yomzimba kwaye ivuselele inkqubo ye-nervous, ukwandisa ukungazinzi.
- I-Ginseng kunye nezinye izongezo ezivuselelayo: Nangona ngamanye amaxesha zikhuthazwa njenge-adaptogens, kubantu abaphambili kunokonyusa uvalo kunye neemvakalelo zokongamela.
Kubalulekile ukucacisa ukuba ayinguye wonke umntu ophendula ngendlela efanayo koku kutya, kodwa ubudlelwane obucacileyo bubonwe phakathi kokusetyenziswa kwabo okuqhubekayo kunye nokubonakala okanye ukwanda kweempawu zokuxhalaba.
Ukutya kunye nezondlo ezikhuthaza umoya ozolileyo
Iindaba ezilungileyo kukuba ukutya kunokuba ngumhlobo wakho ekugcineni uxhalaba. Kukho ukutya okuthile okunokwakhiwa kwayo kunceda ukuzinzisa imo, ukuphucula impendulo yoxinzelelo, kunye nokuthintela ukucaphuka.
- Iiprotheyini ezisemgangathweni: Bandakanya kwisidlo sakusasa kunye nokutya amaqanda, intlanzi, inyama ebhityileyo, iimbotyi inceda ukugcina amanqanaba eglucose ezinzileyo kwaye ibonelela i-amino acids ezifunekayo ukuvelisa i-serotonin kunye ne-dopamine, i-neurotransmitters yokuphila kakuhle. Ulwazi oluninzi kwinqaku lethu ukutya okunempilo ukuphepha ukuxhalaba.
- IiCarbohydrate ezintsonkothileyo: I-oats, iquinoa, iinkozo kunye nesonka sengqolowa Zizityebi kwifiber kwaye zinceda ukugcina amanqanaba eglucose ezinzileyo, ukukhuthaza isimo sengqondo esilungeleleneyo nesizinzileyo.
- Iziqhamo nemifuno emitsha: Zingowona mthombo wendalo we-antioxidants, iivithamini kunye neeminerali ezibalulekileyo kwingqondo. Iziqhamo ezibomvu, iibhanana, iiavokhado kunye neziqhamo zesitrasi Bagqama ngokukodwa ngenxa yempembelelo yabo entle kulawulo lwe-serotonin.
- Omega-3 fatty acids: Ngenisa iintlanzi ezifana nesalmon, ityhuna, isardadi kunye namandongomane anje ngewalnuts okanye imbewu yeflakisiOmega-3s Baphucula ukuguquguquka kweembrane ze-neuronal kunye nokukhuthaza unxibelelwano phakathi kwee-neurons.
- Amantongomane nembewu: Iialmondi, ihazelnuts, ithanga kunye nembewu kajongilanga yimithombo egqwesileyo i-magnesium kunye ne-zinc, iiminerali ukuba Banceda ukumodareyitha impendulo yoxinzelelo kunye nokuphucula ukuveliswa kwee-neurotransmitters ezilungileyo. Ukufumana iinkcukacha ezithe vetshe, nceda uqhagamshelane nathi Isikhokelo sokutya okuphantsi kwe-magnesium.
- Iiprobiotics kunye ne-prebiotics: I-yogurt yendalo, i-kefir, i-sauerkraut kunye nokunye ukutya okubilisiweyo, kunye ifayibha evela kwiziqhamo kunye nemifuno, igalelo ekugcineni i-microbiome yamathumbu esempilweniAmathumbu alungeleleneyo athatha inxaxheba ngokuthe ngqo kwimveliso ye-serotonin kwaye ilawula isimo sengqondo. Ndwendwela inqaku lethu ukuze ufumane ezinye iingcebiso: Iinketho eziphilileyo zokuphucula i-intestinal flora.
- Iivithamini zeqela B: Kwinyama ebhityileyo, intlanzi, amaqanda, iimbotyi kunye nemifuno enamagqabi aluhlaza, ezi vitamin Ziyimfuneko ekusebenzeni ngokufanelekileyo kwenkqubo ye-nervous kunye nokuveliswa kwee-neurotransmitters eziphambili.
- Itshokholethi emnyama (ngokumodareyitha): Isityebi kwi-flavonoids kunye ne-magnesium, inako ukunciphisa ihomoni yoxinzelelo (i-cortisol) kunye nokwandisa impilo-ntle ukuba isetyenziswe ngomlinganiselo omncinci.
- Iziqholo ezichasene nokudumba: I-ginger kunye ne-turmeric zivelele kwiipropati zabo ukulwa noxinzelelo lwe-oxidative kunye nokuphucula impilo-ntle jikelele.
- Itiye elihlaza: I qulethe L-theanine, i-amino acid ukuba yenza ukuphumla ngaphandle kokubanga ukozela.
Ukubandakanya oku kutya kwindlela yakho yemihla ngemihla, ukubeka phambili ukwahluka kunye nokulinganisela, sisiseko semeko yeemvakalelo ezinzile kunye nokungabinaxhala kakhulu.
Indima ye-hydration kunye nendlela yokuphila
Nangona isoloko ingahoywa, ukusetyenziswa kwamanzi okwaneleyo kubalulekile ekugcineni ukulungelelana kwengqondo. Izifundo ezahlukeneyo zibonisa ukuba nokuba kuncinci Ukuphelelwa ngamanzi emzimbeni kunokuguqula isimo sengqondo, ukunciphisa ukugxila, kunye nokwandisa iimvakalelo zovalo.. Kuyacetyiswa sela amanzi rhoqo imini yonke kwaye uphephe ukuyibuyisela ngeziselo ezithambileyo ezineswekile okanye iziselo ezivuselelayo.
Ngokunjalo, ifuthe lokutya okunokulinganisela kwixhala liyaphuculwa xa likhatshwa yindlela yokuphila enempilo:
- Yenza umthambo rhoqo: Ukuphucula ukukhutshwa kwe endorphins, ikhulula uxinzelelo kwaye inefuthe elihle kakhulu kwimo yengqondo.
- Ukuphumla kakuhle: Un ubuthongo obusemgangathweni ivumela ingqondo ukuba 'ibuyisele' kwaye ilawule ngcono uxinzelelo lwemihla ngemihla.
- Kuphephe ukusebenzisa icuba kunye neziyobisi: Ezi zinto vuselela kuqalakodwa ukwandisa ukuxhalaba kwixesha eliphakathi kunye nexesha elide.
- Ziqhelanise neendlela zokuphumla okanye zokuqiqa: Funda uku ukutya okunenkathalo nceda ku Mamela imiqondiso yomzimba wakho kwaye unciphise ixhala elinxulumene nokutya.
Iingcebiso ezisebenzayo zokucwangcisa ukutya okukhathalela impilo yakho
Awudingi ukutshintsha ukutya kwakho konke ngobusuku, kodwa kunceda kakhulu ukujonga indlela ukutya okuchaphazela ngayo kwaye ulungelelanise ukutya kwakho ngokuthe ngcembe. Nanga amanye amacebiso alula ukuwabandakanya:
- Yenza uluhlu lokutya kunye neziselo ezenza ukuba unxunguphalo lwakho lube mandundu emva kokusetyenziswa, kwaye unciphise ngokuthe ngcembe.
- Cwangcisa iimenyu zeveki ngokubeka phambili okutsha, ukutya okupheleleyo okutyebileyo kwifiber kunye ne-micronutrients.
- Yitya iintwanantwana zamandongomane okanye iziqhamo phakathi kokutya endaweni yokutya okucudiweyo okanye okuneswekile.
- Yiba nokutya okunempilo okulungiselelwe (iziqhamo ezisikiweyo, iyogathi yendalo, iti ye-herbal) ukunqanda ukubhenela kwiinketho ezingekho mpilweni xa uziva usoyika okanye uphantsi.
- Lungiselela isidlo sakusasa esipheleleyo esiquka iiprotheyini, iicarbohydrates ezintsonkothileyo kunye neziqhamo; oku kunceda ukugcina amanqanaba eswekile yegazi azinzile kwaye kunciphisa ukuxhalaba kwasekuseni.
- Ukuba ulwa nokuxhalaba kunye nokungalali, nciphisa i-caffeine kunye notywala, ngakumbi emva kwemini.
- Kancinci ukwazisa ukutya okutyebileyo kwi-magnesium kunye ne-zinc ukonyusa ukomelela kwakho kuxinzelelo.
- Musa ukucinga ngokugqibeleleyo: isitshixo kukulinganisela kunye nokumamela umzimba wakho.
Ubudlelwane phakathi kwamathumbu akho kunye nempilo yengqondo
Inzululwazi yangoku igxininisa ubudlelwane obuthe ngqo phakathi kwamathumbu akho kunye nengqondo yakho, into ebizwa ngokuba yi-'gut-brain axis'. I-microbiota enempilo ikhuthaza ukuveliswa kwee-neurotransmitters ezifana ne-serotonin, eyaziwa ngokulawula isimo sengqondo kunye nokukhathazeka. Ke ngoko, ukukhathalela impilo yakho yokwetyisa ngokutya kwakho zizityebi kwi-prebiotics, iiprobiotics kunye nefiber yenye yezona ndlela zisebenzayo zokunyamekela impilo yakho yengqondo. Jonga kwakhona inqaku lethu kwi Ukutya okubangela isitshisa kunye nendlela yokuphucula ukwetyisa.
Ukuguquguquka kwemizwelo eqhubekayo, ukuxhalaba okukhulu, okanye iimpawu zomzimba ezinxulumene nazo, kuyacetyiswa ukuba udibane nengcali ukuze ufumane indlela ebanzi: unyango lwengqondo, inkxaso yesondlo kunye, apho kuyimfuneko, inkxaso yezamayeza.
