Chikafu chekurwisa Kushushikana uye Kufunganya
Zvemukati
- 1. Zvikafu zvakapfuma muVitamin B
- 2. Tryptophan-yakawanda chikafu
- 3. Muriwo nemichero
- 4. Zvekudya zvakapfuma mu omega-3
- 5. Passion shizha tii
- Menyu kurwisa kusagadzikana
Kudya kurwisa kunetseka kunofanirwa kuve kwakapfuma muzvikafu zvine zvivakwa zvinobatsira kudzora kushushikana uye kuwedzera kunzwa kwekugara zvakanaka, senge nzungu, mabhanana, oats uye kushuvira michero tii shizha tii, semuenzaniso.
Kunze kwekuvandudza manzwiro uye kudzikamisa kushushikana, kudya izvo zvekudya nguva dzose kunobatsira kuchengetedza muviri kubva kukuvara kunokonzerwa nekushushikana, senge kutemwa nemusoro, kurasikirwa nevhudzi, kufutisa uye kukwegura nguva isati yakwana. Nekudaro, iyo yekurwisa-kushushikana chikafu chinofanira kusanganisira zvinotevera chikafu:
1. Zvikafu zvakapfuma muVitamin B
Vitamin B inowanikwa mune zvekudya zvakaita se lettuce, avocado, nzungu, nzungu, walnuts uye tsanga dzakazara, izvo zvinosanganisira chingwa chine shavi, mupunga uye gorosi rese pasta, uye oats.
Iwo mavitamini B anotora chikamu mukugadzirwa kwesimba mumuviri uye anobatsira kuvandudza mashandiro ehurongwa hwemitsipa, achibatsira kuzorora.
2. Tryptophan-yakawanda chikafu
Zvekudya zveTryptophan-zvakapfuma zvinobatsira kurwisa kushushikana nekuti zvinowedzera kugadzirwa kweserotonin, hormone inogadzirwa muuropi iyo inokupa iwe pfungwa yekugara zvakanaka uye inokubatsira kuzorora. Tryptophan inogona kuwanikwa mune zvekudya zvakaita semabhanana, chokoreti yakasviba, cocoa, oats, chizi, nzungu, huku nemazai. Ona iyo yakazara runyorwa pano.
3. Muriwo nemichero
Muriwo nemichero zvakapfuma mumavitamini, zvicherwa uye flavonoids, zvinova zvinhu zvine simba re antioxidant uye zvinobatsira kudzikisa BP, zvichibatsira kuzorora uye kurwisa kushushikana. Chikafu chikuru chiri muboka rino chinobatsira kudzivirira kunetseka chibereko chekuda, wiki, orenji, cherry uye miriwo yakasvibira yakasviba, senge kare, sipinashi uye broccoli.
4. Zvekudya zvakapfuma mu omega-3
Omega-3s inogona kuwanikwa mune zvekudya senge tuna, salmon, sardines, flaxseed uye chia mbeu, nzungu uye zai yolk. Iyo mhando yemafuta akanaka ayo anobatsira kudzikisa kuzvimba mumuviri uye kudzora mazinga ecortisol, iyo yekushushikana kemikari.
Uye zvakare, inotora chikamu mukuumbwa kweeuron uye yakakosha mukutapurirana kweshungu, zvichibatsira kusimudzira ndangariro uye kudzivirira zvirwere zvakaita seAlzheimer's, Parkinson's uye matambudziko emwoyo. Dzidza zvese zvakanakira omega-3.
5. Passion shizha tii
Kupfuura muchero pachawo, iyo inoshuvira michero yemichero inobatsira kuzorora uye kurwisa kushushikana nekuve wakapfuma mune maalkaloid uye flavonoids, zvinhu zvinobatsira kudzikamisa huta uye kusunungura mhasuru, kuwedzera mukushanda seanorodza.
Kunwa 1 mukombe weshungu muchero tii husiku kunobatsira kugadzirisa kufema, kudzikamisa kurova kwemoyo, kudzivirira migraines uye kurwisa kushaya hope, izvo zvinofarira zororo rinodiwa kuti uwane kurara kwakanaka kwehusiku. Ona Maitiro ekushandisa kuda chibereko kuti urare zvirinani.
Izvo zvakakosha kuti urangarire kuti kuti uwane iwo unobatsira mhedzisiro yekudzora kushushikana uye kushushikana, izvi zvekudya zvinofanirwa kudyiwa nguva zhinji mukati mekudya zvine hutano tsika. Uye zvakare, kudyiwa kwezvikafu zvakapfuma mumafuta, shuga, chikafu chakakangwa uye chikafu chakagadziriswa, soseji, bhekoni, mabhisikiti akaomeswa uye muto wenyuchi wakachekwa.
Menyu kurwisa kusagadzikana
Iyi tafura inotevera inoratidza muenzaniso we3-zuva anti-kusagadzikana dhayeti menyu.
| Snack | Zuva 1 | Zuva 2 | Zuva 3 |
| Kudya kwemangwanani | 200 ml yejusi reorenji nekarroti + 1 zai omelet neshizi | 200 ml yemukaka + 2 zvidimbu zvechingwa chezviyo chakazara ne ricotta chizi | Banana Smoothie ine oats |
| Kudya kwemangwanani | kusanganiswa kwekashew uye nati dzePará | 2 kiwis + 1 col yegoji bheri muto | 15 nzungu + 2 mativi echokoreti 70% |
| Lunch kudya kwemanheru | Chingwa chakabikwa neupfu hwakatsetseka + 4 col yemuto wemupunga + 2 col yenyuchi + lettuce, karoti uye cucumber saladi | 1/2 chidimbu chesaumoni yakakangwa + mupunga wakasviba + sipinashi saladhi ine grated karoti | Tuna pasta (ine wholegrain pasta) + tomato muto + steamed broccoli |
| Manheru masikati | 1 yogurt yakajeka nebhanana + 1 teaspoon ye chia | 2 zvidimbu zvepapaya rakapwanyika + 1 punipuni yeoats | 4 mashupuni eacocado + 1 teaspoon yeuchi |
Pamusoro pekuita shanduko pakudya kwako, kugara uchirovedza muviri kunobatsira kudzikisira kushushikana uye kuwedzera kugadzirwa kwemahormone anokupa iwe kunzwa kwekugara zvakanaka.
Kuti udzidze kuisa izvi zvekudya muchikafu chako, tarisa vhidhiyo inotevera kubva kune nyanzvi yezvokudya:
Tinokurayira Kuti Uone
Chirwere cheWhipple
