Chikafu chevakarara (ine menyu)

Zvemukati

• Kudya kunosimudzira kurara
• 1. Tryptophan
• 2. Magnesium
• 3. Zvikafu zvakapfuma muomega-3 uye vhitamini D
• 4. Calcium
• Chikafu chinogona kukonzera kushaya hope
• Chikafu chinofanira kunge chiri sei
• Menyu kurwisa kushaya hope

Kushaya hope idambudziko rehutano rinobata vanhu vazhinji uye rinogona kukanganiswa nekudya, sezvo paine zvimwe zvekudya zvinokurudzira uye zvinofarira mamiriro aya, sezvazviri nepepuru ne caffeine, semuenzaniso.

Pamusoro pezvo, kune zvimwe zvekudya zvinobatsira kurwisa kushaya hope, senge nzungu, inova sosi yakanaka yemelatonin, mahormone anogadzirwa mumuviri uye ane basa rekuvandudza kunaka kwekurara. Izvi zvekudya zvinofanirwa kuverengerwa mukudya uye kudyiwa zuva nezuva kuitira kuti ive chikamu chekurapa kwekurara zvinonyatsoratidzwa nachiremba.

Kudya kunosimudzira kurara

Zvikafu zvepamusoro zvinobatsira kurwisa kushaya hope ndizvo izvo zvine:

1. Tryptophan

Tryptophan inofarira kugadzirwa kwemelatonin mumuviri, iyo kunze kwekugadzirisa kurara is antioxidant, ine neuroprotective mhedzisiro, anti-kupisa mhedzisiro, inovandudza immune system, pakati pevamwe. Uye zvakare, zvinobatsira kuburitsa serotonin, inodzikamisa kudzikama uye kukotsira.

Chikafu chakapfuma mu tryptophan muturkey, mukaka, nyama, oats, salmon, madomasi, chena chizi, kiwi, nzungu, maamondi, mukaka wemupunga uye uchi.

2. Magnesium

Magnesium inogona kubatsira kuvandudza hunhu hwekurara, sezvo ichideredza nhanho dzecortisol, mahormone ane chekuita nekushushikana anotadzisa kurara. Uye zvakare, inowedzera GABA, iyo neurotransmitter inosimudzira kutandara uye kurara.

Chikafu chakapfuma mune ichi chicherwa igariki, mabhanana, walnuts, maamondi, michero, chingwa, bhinzi uye mupunga wakasviba, salmon nesipinachi.

3. Zvikafu zvakapfuma muomega-3 uye vhitamini D

Zvekudya zvakapfuma mu omega-3 uye vhitamini D zvakakosha mukugadzirwa kweserotonin, kemikari kemupfungwa inovandudza kurara. Chikafu chakapfuma muvhitamini D ikodhi yemafuta echiropa, salmon, mukaka, zai, nyama, sardini uye bota.

Chikafu chakapfuma mu omega-3s mafuta efaxseed, salmon, sardines, flaxseed uye chia mbeu, tuna, herring uye nzungu.

4. Calcium

Kushaikwa kwecalcium mumuviri kunogona kuenderana nekushaya hope, sezvo iri yakakosha mamineral kuvimbisa kugadzirwa kweserotonin. Naizvozvo, zvinokurudzirwa kuti uwedzere kudya kwako kwe calcium-zvakapfuma zvekudya, senge yakajeka yogati uye mukaka, kunyanya usati warara. Imwe tipi ndeyekunwa 1 mukombe wemukaka unopisa usati warara.

Chikafu chinogona kukonzera kushaya hope

Vanhu vanotambura nekushaya hope vanofanirwa kudzivirira zvekudya zvinomutsa hunyanzvi hwepakati, sezvo zvaigona kuita kuti kurara kunetse: kofi, zvinwiwa zvine simba, zvinwiwa, tii nhema, mate mate, tii yakasvibira, ginger, mhiripiri, chokoreti uye açaí.

Izvi zvekudya zvinofanirwa kudzivirirwa mushure menguva dza4 masikati, sezvo huropi huine nguva yakawanda yekugamuchira simba remagetsi rinodiwa kugadzirisa kurara uye nekudaro kuvimbisa kurara kwakanaka kwehusiku.

Uye zvakare, zvakakosha kuti udzivise chikafu chakakangwa, nemafuta akawandisa, shuga yakanatswa kana chikafu chakawandisa padyo nenguva yekurara, sezvo ichi chinogona kukonzera kugaya uye kukanganisa kurara.

Chikafu chinofanira kunge chiri sei

Izvo zvakakosha kuti izvo zvinotenderwa zvekudya zvinosanganisirwa mukudya kwemazuva ese, tichidzivirira zvinokurudzira mumanheru masikati uye panguva yehusiku. Uye zvakare, iwe unofanirwa zvakare kudzivirira kudya padyo padyo nenguva yekurara uye kusatarisa TV uchidya, zvinogona kutonakidza kuva nesobho inopisa panguva yemanheru kukurudzira kurara.

Izvo zvakare zvakakosha kuti uchengete akajairwa masystem zvese zvine chekuita nekudya uye zvakare panguva yekurara uye kumuka. Izvo zvakare zvinokwanisika kunwa maapuro tii usati warara, sezvo iine zvinhu zvinobatsira kudzikamisa, kukurudzira kurara uye kudzikisira kushaya hope, nekuda kwekuti iine apigenin, antioxidant inoshanda pane ekurara ekugamuchira muuropi.

Menyu kurwisa kushaya hope

Iyi tafura inotevera inoratidza muenzaniso wemenyu kurwisa kushaya hope.

Mari inosanganisirwa mune ino menyu inosiyana zvinoenderana nezera, bonde, kurovedza muviri uye panogona kunge paine chimwe chirwere chinosanganiswa kana kwete, saka chakanakira kutsvaga mazano kubva kune anoona nezvehutano kuti aongorore zvakakwana uye kuverenga chirongwa chakakodzera kwazvo chekudya. kune zvinodiwa nemunhu.

Tarisa uone mamwe matipi ekuti kushaya hope kunofanira kunge kwakaita sei: