Kunetseka-kurwisa chikafu

Zvemukati

• Kudya uye zvinovaka muviri izvo zvinofanirwa kudyiwa
• 1. Omega-3
• 2. Magnesium
• 3. Tryptophan
• 4. B mavhitaminzi
• 5. Vitamin C uye flavonoids
• 6. Fibhi
• 7. MaProbiotic
• Zvikafu zvekudzivirira
• Kuzvidya Menyu

Kudya kwekudzora uye kudzora kushushikana kunofanirwa kusanganisira chikafu chakapfuma mu magnesium, omega-3, fiber, probiotic uye tryptophan, uye zvinonakidza kudya mabhanana uye chokoreti yakasviba, semuenzaniso.

Izvi zvinovaka muviri zvinobatsira kudzora maruva emukati uye kuwedzera kugadzirwa kweserotonin, inozivikanwawo sehomoni yemufaro, kukurudzira kutandara uye kubatsira kurwisa kusagadzikana.

Uye zvakare, zvakakoshawo kudzikisa kudyiwa kwezvikafu zvakapfuma mushuga neupfu hwegorosi, nekuti zvinofambidzana neshanduko yeropa uye mukugadzirwa kweserotonin.

Kuzvidya mwoyo mamiriro epfungwa umo munhu wacho ari mukusagadzikana kusingafadzi, zvichikonzera kunetseka kukuru kupfuura kunodikanwa nemamiriro ezvinhu.

Aya mamiriro anogona kukonzeresa zvepanyama uye zvepfungwa zviratidzo, senge kutemwa nemusoro, kurwadziwa pachipfuva, kushomeka kwekusungwa uye kuwedzera chishuwo chekudya, kunyangwe pasina nzara. Heano maitiro ekuziva zviratidzo zvekushushikana.

Kudya uye zvinovaka muviri izvo zvinofanirwa kudyiwa

Kubatsira kudzora kushushikana, iwe unofanirwa kuwedzera kutora kwako kweanotevera chikafu:

1. Omega-3

Omega-3 mafuta akanaka akapfuma muEPA uye DHA, mafuta acids ayo anovandudza huropi mashandiro uye anoderedza kusagadzikana. Zvimwe zvidzidzo zvakaona kuti kunwiwa kweiyoga omega-3 ingave yakabatana nezvimwe zvirwere, zvinosanganisira kushushikana uye kushushikana.

Naizvozvo, zvakakosha kudya chikafu chakapfuma mu omega-3s senge tuna, salmon, sardines, flaxseed, chia, chestnuts, uye avocado. Mune zvimwe zviitiko, zvinogona zvakare kuve zvakakosha kushandisa omega-3 zvinowedzera, izvo zvinofanirwa kuratidzwa nachiremba kana wezvehutano.

2. Magnesium

Zvimwe zvidzidzo zvinoratidza kuti magnesium inogona kubatsira pakurapa kushushikana uye kushushikana, sezvo ivo vachivandudza basa rehuropi, zvisinei zvimwe zvidzidzo zvinodiwa kuti usimbise hukama uhu.

Ichi chicherwa chiripo mune zvekudya zvakaita seoats, mabhanana, sipinashi, mbeu yemanhanga, sesame, flaxseed uye chia, uye mumichero yakaomeswa senge nzungu dzeBrazil, maarumondi nenzungu.

3. Tryptophan

Tryptophan amino acid inobatsira mukugadzirwa kweserotonin, inova yakakosha mahormone kudzivirira kusagadzikana, kushushikana, kushushikana uye kushaya hope.

Iyi amino acid inogona kuwanikwa mune zvekudya senge nyama, huku, hove, mazai, mabhanana, chizi, cocoa, tofu, chinanazi, salmon, chokoreti yakasviba nemichero yakaomeswa kazhinji, senda nzungu, nzungu nemaamondi. Tarisa uone izere runyorwa rwe tryptophan-rich chikafu.

4. B mavhitaminzi

Iwo mavitamini B, kunyanya B6, B12 uye folic acid, akakosha anodzora ehurongwa hwetsinga, uye anotora chikamu mukugadzirwa kweserotonin. Aya mavitamini anogona kuwanikwa muzviyo zvakakwana, semupunga wakasviba, chingwa chine shava uye oats, uye mune zvimwe zvekudya zvakaita semabhanana, sipinashi uye mimwe miriwo yakasvibira.

5. Vitamin C uye flavonoids

Vitamin C uye flavonoids ma antioxidants anoderedza kusagadzikana uye kusagadzikana, zvichibatsira kudzora kugadzirwa kwehomoni. Chikafu chayo chikuru michero yemucitrus, senge orenji, chinanazi uye tangerine, chokoreti nemiriwo mitsva.

6. Fibhi

Iko kushandiswa kwezvikafu zvakapfuma mufibre kunosimudzira hutano hwemukati, mukuwedzera pakubatsira kudzora huwandu hweshuga yeropa uye kuwedzera kunzwa kwekugutsikana, ichive chakanakisa sarudzo kune vanhu vane kushushikana.

Mimwe yeiyo yakakwira fiber chikafu michero, miriwo, chikafu chese, nyemba, pakati pevamwe.

7. MaProbiotic

Zvimwe zviongororwa zvesainzi zvakaratidza kuti dysbiosis, kunova kusaenzana kwematumbo microbiota, uye kuzvimba kwetumbo kunogona kuve nechokuita nekuchinja kwemanzwiro, sekushushikana uye kushushikana. Naizvozvo, kushandiswa kwemapurobioti kunogona kubatsira kudzoreredza zvakajairika hutachiona uye nekudaro kunogona kuve nemhedzisiro yekurapa nekudzivirira kushushikana uye kushushikana.

Probiotic inogona kumedzwa kuburikidza nezvikafu zvakaviriswa, senge yogati yechisikigo, kefir, tempeh uye kombucha, zvisinei zvinogona zvakare kudyiwa nenzira yekuwedzera izvo zvinogona kutengwa muma pharmacies.

Dzidza zvakawanda nezveprobiotiki uye mabhenefiti avo:

Zvikafu zvekudzivirira

Zvikafu zvinofanirwa kudzivirirwa kubatsira kudzora kushushikana ndezvi:

• Shugauye zvihwitsi zvakajairika;
• Zvinwiwa zveshuga, senge majusi ane maindasitiri, zvinwiwa uye zvinwiwa zvine simba;
• Upfu chena, makeke, makuki, zvekudya uye chingwa chena;
• Kafeini, varipo mukofi, mate tii, green tii uye nhema tii;
• Zvinwiwa zvinodhaka;
• Yakanatswa zviyo, senge mupunga muchena uye machena noodles;
• Mafuta akashata, senge idzo dzinowanikwa mumasausage, sausage, ham, bologna, turkey zamu, makuki akazadzwa, chikafu chinokurumidza uye chikafu chakagadzirwa nechando.

Kushushikana kunogona kudzivirira munhu kubva pakuita sarudzo dzakaringana uye kunyange kumuomesa mamiriro ezvinhu, asi kudya kwakaringana uye kujaira kuita zviitiko zvemuviri kunobatsira kudzora kushushikana nekushushikana.

Kuzvidya Menyu

Iyi tafura inotevera inoratidza muenzaniso wemenu yemazuva matatu yekurwisa kusagadzikana:

Huwandu hunoratidzwa pane menyu hunosiyana zvichienderana nezera, bonde, kurovedza muviri uye kuvapo kwezvirwere, saka chakanakira ndechekuti anoona nezvekudya zvinovaka muviri abvunzwe kuitira kuti kuongororwa kwakazara kuitwe uye, nekudaro, chirongwa chezvehutano chinoenderana nezvinodiwa inogona kujekeswa.