Zvaunofanira Kuziva Nezve Anopesana-Kunetseka Kudya

Zvemukati

• Iyo Mitemo misere yeAnti-Kunetseka Kudya
• 1. Regedza shuga.
• 2. Idya zvimwe zvekudya uine tryptophan.
• 3. Mabiko ehove.
• 4. Koshesa zvokudya zvakaviriswa.
• 5. Supplement with turmeric.
• 6. Idya mafuta ane hutano.
• 7. Gobble mashizha mashizha.
• 8. Sip pfupa muto
• Saka, Iyo Anti-Anxiety Diet Inoshanda Here?
• Unofanira Kuedza Kurwisa Kuzvidya Mwoyo Here?
• Ongororo ye

Mikana ndeyekuti iwe pachezvako wakarwa nekuzvidya mwoyo kana kuziva mumwe munhu ane. Imhaka yokuti kuzvidya mwoyo kunobata vanhu vakuru vane mamiriyoni makumi mana muUnited States gore negore, uye vanenge 30 muzana yevanhu vanonzwa kuzvidya mwoyo pane imwe nguva muupenyu hwavo. Kune nzira dzakawanda dzekuzvidya mwoyo dzinozviratidza-kutya kwekutyisa, mudumbu, autoimmune kusagadzikana, uye acne, kungodaidza mashoma-asi zvinowanzo shandura hupenyu. (PS Ndicho chikonzero nei uchifanira kurega kutaura kuti une kusagadzikana kana iwe usingaiti chaizvo.)

Kune vanhu vazhinji vanotambura, pane kuwedzera kutarisisa pakutsvaga mhinduro yekuzvidya mwoyo. Sarah Wilson, guru-rinodya guru rinozivikanwa kwazvo kune rake rezvakawanda-chikuva bhizinesi Ini Kurega Shuga, ari kujoina masayendisiti uye nyanzvi dzehutano hwepfungwa mukurwira kwavo kune hutano hwepfungwa.

MunaEpril, Wilson akaburitsa memoir nezve kushushikana kwake, kunonzi Kutanga Tinogadzira Chikara Chakanaka, maari inodzidzisa kurwira kwake uye inotsanangura nzira dzekumubatsira dzaimushandira. Padivi pememoir, akaburitsa chirongwa chemavhiki maviri uye kuronga-kunze ikozvino se-e-bhuku-raanodaidza. The Anti-Anxiety Diet. (Kuti udzivise kuvhiringidzika, zvakakodzera kuti utaure kuti imwe nyanzvi munzvimbo yekugara zvakanaka, dhayeti Ali Miller, RD, akaburitsa yake vhezheni yekurwisa kuzvidya moyo pamwe chete-iyo inoshandisa nzira yakati siyanei kukunda yaWilson. Miller's 12-vhiki chirongwa chinoshandisa mamwe emaprotocol anopesana-nekurwisa anotsanangurwa naWilson pazasi, asi zvinodawo kuti vateveri vake vashandise keto dhayeti yezvikafu zvekudya.)

Wilson anotsanangura kuti hurongwa hwake hwakavakirwa pakutsvaga kwakatsigirwa-kwekushushikana kuti hakusi kungoenzana kwemakemikari muuropi, asi kuti zvakare zvinokonzerwa nekuzvimba uye kusaenzana mumatumbu. "Kutsvagurudza kunoratidza kuti kusagadzikana kwepfungwa kune zvakawanda zvine chekuita nesarudzo yako yemararamiro uye zvaunodya," anodaro. "Izvi zvinoreva kuti 'gadziriso' yekuzvidya mwoyo inogona (kwete) kungova mishonga uye kurapwa, asi zvishoma zvine musoro zvekudya zvinochinjawo."

Chokwadi kurira kumanikidza-asi vhiki-mbiri shuga detox inokwana here kudzikisa kushushikana? Pazasi, Wilson anotsanangura masere maseti echikafu aanoti anogona kubatsira kudzikisa zviratidzo zvekushushikana. Uyezve, isu tichajekesa kana vachishanda kana kwete, sekutsvaga uye nedzimwe nyanzvi.

Iyo Mitemo misere yeAnti-Kunetseka Kudya

Wilson's anti-anxiety diet haina kubva pakuverenga macalories kana macronutrients, uyewo chinangwa chayo chekubatsira mukuderedza uremu (kunyange izvo zvingava zvinofadza kune vanhu vari kudya "standard American diet"). Pane kudaro, chikafu chinotevera mitemo sere yakapusa.

Zvisingashamisi-zvakapihwa Wilson's OG bhizinesi kuedza-mutemo wekutanga kucheka shuga (zvimwe pane izvo pazasi). Zvisinei, anosimbisa kuti "kudya uku hakusi pamusoro pezvausingagoni kudya, ndezvezvaunogona kudya." Iyo mimwe mitemo minomwe iri pamusoro pechinofanira kudyiwa zvimwe ye.

Pamwe chete, anoti, mitemo iyi ine mabasa makuru matatu (ose anotungamira kudzikira kunetseka): Batsira kukanganisa shuga uye shuga yeropa roller coaster, kuderedza kuzvimba, uye kugadzirisa gut microbiota yako.

1. Regedza shuga.

Kusiya shuga-chimwe chezvinhu zvinomwe zvinopinda muropa zvakanyanya-ndiwo mutemo wekutanga. "Chero ani anokwanisa kubatsirwa nekucheka kana kurega shuga," anodaro Wilson. "Asi kana iwe uchinetseka, kuderedza shuga mukudya kwako kunofanirwa." Muchokwadi, pakave nezvidzidzo zvinoratidza kuwirirana pakati pekushushikana uye nepamusoro-shuga kudya.

Ndosaka nzira yaWilson ndeyekutsiva zvinhu zvakashata (shuga) nezvinhu zvakanaka. Zano rake rinowirirana nezvakakurudzirwa neWorld Health Organisation kuti vakadzi vakuru havadye anopfuura mashupuni matanhatu eshuga yakawedzerwa pazuva. (Zano: Kana iwe usingazive nzira yekuwana huwandu hweshupuni yeshuga yakawedzerwa mukushandira, govera huwandu hwemagiramu eshuga akanyorwa pakanyorwa na4.

2. Idya zvimwe zvekudya uine tryptophan.

Ehe, sezvakaita amino acid muTurkey inoita kuti urare.

Sei? Iwo maurotransmitter muuropi hwako nemuviri akagadzirwa kubva kumaamino acids ayo iwe aunogona chete kuwana kuburikidza neyekudya mapuroteni. "Kana iwe ukasawana zvakakwana zveaya maamino-kunyanya tryptophan-hakuna kukwana kugadzira serotonin, norepinephrine, uye dopamine, izvo zvinogona kukonzeresa kumatambudziko epfungwa," anotsanangura. Uye, hongu, tsvakiridzo inoratidza kuti ichi ichokwadi. (FYI: Serotonin, norepinephrine, uye dopamine zvose neurotransmitters zvakakosha pakugadzirisa mafungiro.)

Kurudziro yake ndeyekudya zvimedu zvitatu zveprotein zvakaita seTurkey, huku, chizi, soya, nzungu, nebhata renzungu, pazuva. Iyo chete caatat ndeyekusarudza yehuswa-yakadyiwa kana yemahara-mhuka mhuka zvigadzirwa kana zvichibvira nekuti nyama yakakodzwa nehuswa yakaratidzirwa kuve ine akakwirisa mazinga e omega-3s, ayo anoderedza kuzvimba.

3. Mabiko ehove.

Kutsvagisa kwakaratidza kuti kumwe kushomeka kunovaka muviri kwevarwere vane kusagadzikana kwepfungwa kushomeka kwe omega-3 fatty acids, anodaro Wilson. Isu hatisati taziva kana iyo omega-3-kushomeka chiri chikonzero kana mhedzisiro yezvinhu zvepfungwa, asi iye anokurudzira kuwedzera hove refu-yakakora-asidi-yakafuma hove senge anchovies, herring, salmon, uye trout kune chako chikafu maviri matatu nguva pavhiki. (Kana iwe uri wezvirimwa, izvi zvisina nyama-nyama zvinopa hutano hutano hwe omega-3 fatty acids.)

4. Koshesa zvokudya zvakaviriswa.

Parizvino iwe wakambonzwa kuti zvikafu zvakaviriswa zvine good-for-your-gut probiotics. Asi iwe waiziva here kuti kumwe kuongorora kwakawana kuti avo vanodya chikafu chakaviriswa vane zvishoma zviratidzo zvekushushikana munharaunda? Ndosaka Wilson achikurudzira kudya mukombe mumwe wemafuta akazara yogati kana 1/2 mukombe we sauerkraut zuva rega rega. (Cherechedza: Imwe sauerkraut inongotorwa muvhiniga, saka iva nechokwadi chokuti kana uri kuwana kraut yakatengwa nechitoro inenge yakaviriswa.)

5. Supplement with turmeric.

Turmeric inozivikanwa nemasimba ayo ekurwisa-kuzvimba. Ndosaka Wilson achikurudzira kushandisa mashupuni matatu epasi pevhu pazuva. (Heano zvimwe zvehutano zvinobatsira zveturmeric).

“Nzira yakanaka yekudya turmeric nemafuta akaita sekokonati mafuta ekuti bio-availability uye mhiripiri yeblack inobatsira pakusvira,” anodaro. Iri gwara rekuti ungawedzera sei turmeric kune yakanakisa kudya kwese kunogona kukubatsira iwe kuwana zvakanyanya kubva muzvinonhuwira.

6. Idya mafuta ane hutano.

Nguva yekupedzisira pakaita kushomeka kweavocado, kutya kwakapararira kwakatevera. Saka, mikana iripo, iwe unotodya vamwe mafuta ane hutano. Asi Wilson anoda kuti iwe udye zvakatowanda mafuta ane hutano-muchimiro chemafuta omuorivhi, bota, kokonati mafuta, nzungu, uye mhodzi. (Yakabatana: 11 Yakakwira-Mafuta Chikafu Chikafu Chine Utano Chinofanira Kubatanidza Nguva Dzose)

Imhaka yekuti kumwe kuongorora kwakawana kuti kana varume vachidya chikafu chine mafuta akawanda (pamwe ne41 muzana yemakoriyori avo anouya kubva kumafuta), vakataura zviitiko zvishoma zvekushushikana kupfuura iro rimwe boka. Kuwedzera mafuta, kusanyanya kunetseka? Bata.

7. Gobble mashizha mashizha.

Iwe unotoziva kuti kune matani emabhenefiti ekuwana yako yakakurudzirwa masevhisi emiriwo zuva rega rega. Zvakanaka, muzita rekuvandudzwa kwehutano hwepfungwa, Wilson anokurudzira kuwana zvinomwe kusvika kupfumbamwe masevhisi pazuva (yegirinhi mashizha mavheji, kunyanya). (Kuwedzera kukurudzira: Sainzi Inoti Kudya Michero Yakawanda Uye Mavheji Anogona Kuita Kuti Ufare)

"Kale, sipinashi, chard, parsley, bok choy, uye mimwe magedhi eAsia akazara nema b mavitamini uye antioxidants uye zvese zvakanaka," anodaro.

8. Sip pfupa muto

Iwo mabhenefiti epfupa muto anozivikanwa uye akakodzera iyo buzz. Ndokusaka Wilson achikurudzira kuti "unwe mukombe mumwe wemasheya pazuva kuti ubatsire kugadzirisa kugaya, kuderedza kuzvimba, uye kudzikisira kushushikana."

Saka, Iyo Anti-Anxiety Diet Inoshanda Here?

Iwo mazano ekutanga-usadya shuga, asi simbisa tryptophan, turmeric, mafuta ane hutano, hove, chikafu chakaviriswa, miriwo yemashizha, uye muto wemapfupa-zvinoita kunge zviri nyore uye zvine hutano zvakakwana. Asi kuvatevera kungabatsira here kudzikisa kushushikana? Maererano nedzimwe nyanzvi, zvinogona kudaro.

"Ndinotenda kuti kurapa kwekudya zvinovaka muviri - kushandisa kudya kunovaka muviri kurapa kana kudzivirira chirwere nekuvandudza hutano hwepanyama uye hwepfungwa - dzimwe nguva zvinoshanda zvakanyanya kupfuura mishonga yechinyakare," anodaro Kristen Mancinelli, R.D.N., munyori wezvekudya. Svetuka Kutanga Ketosis.

Uye anozviti biohacker Dave Asprey, muvambi uye CEO weBulletproof, anotenda kuti chikafu chinogona kushandiswa kurwisa kunetseka, kunyanya: "Ichokwadi kuti kana gut yako mabhakitiriya isisina kukwana, inotumira mameseji kuuropi hwako kuburikidza nepakati sisitimu , izvo zvinogona kukonzera kuchinja kwemanzwiro ako uye kutungamirira kune kusagadzikana kwemafungiro," anodaro. Ndosaka achiti gumbu rine hutano richava nemhedzisiro yakanangana nematanho ako ekuzvidya moyo- uye nei kubvisa shuga, kudya zvekurwisa-kupisa, uye kudya mafuta ane hutano zvese zvaari zveBulletproof Diet, iyo inonziwo inodzikamisa kushushikana. (BTW: Zvese Zvaunoda Kuziva Nezve Biohacking Muviri Wako)

Hechino chinhu: Wilson haana chero dzidzo yepamutemo mune chikafu, chikafu, kana dietetics, uye haasi chiremba wepfungwa ane rezinesi. Uye kubva parizvino, panga pasina tsvagiridzo yakanangana nehurongwa hwaWilson hwekudzivirira kushushikana (kana pane zvimwe zvidyiwa zvirikukwira uye zvichivimbisa kudzikisa zviratidzo zvekushushikana). Tsvakurudzo zvinoita simbisa, zvakadaro, kuti panogona kuve nekudzora kushushikana uye gut-hutano mabhenefiti kune wega wega wemitemo muchirongwa chake. Zvikasadaro, chero kushushikana-kudzikamisa mabhenefiti eakasarudzika maviri-vhiki chirongwa zvakanyanya anecdotal.

Unofanira Kuedza Kurwisa Kuzvidya Mwoyo Here?

Pakupedzisira, kutsvaga izvo zvinonyanya kushanda kwauri kiyi. Kana iwe uchifunga kuti uri kutambura nekufunganya (kana imwe nyaya yehutano hwepfungwa), mutsara wako wekutanga wekudzivirira uye bheji yakanakisa ndeyekutsvaga mupi wehutano hwepfungwa wekutaura naye kuitira kuti iwe ugone kugadzira chirongwa chekuita. Pamwe chete, munogona kubvumirana kuti kurwisa kushushikana kuburikidza nekuchinja kwekudya kunogona kuve chimwe chidimbu chepuzzle kune hutano hwakanaka hwepfungwa. (Idzi Kuzvidya Mwoyo-Kuderedza Mhinduro dzeKunetswa Nekunetseka Misungo dzinogona kubatsira zvakare.)

Ongororo ye