Kudya kunorwisa kushushikana uye kugadzirisa mamiriro
Zvemukati
Kuti urwise zviratidzo zvekuora mwoyo uye kusimudzira hupenyu hwehupenyu, zvakakosha kuti munhu ave nechikafu chakapfuma muzvikafu zvinokurudzira kugadzirwa kweserotonin uye dopamine, zvinova zvinhu zvine chekuita nekunzwa kwekunakidzwa uye kugarika mumuviri. Nekudaro, zvimwe zvekudya zvinogona kuverengerwa muhupenyu hwezuva nezuva mazai, hove, mabhanana, flaxseeds uye chokoreti yakasviba, semuenzaniso.
Kushungurudzika chirwere chehurongwa hwemitsipa hunoratidzwa zvakanyanya nekurasikirwa kwesimba uye kugara wakaneta, kurapwa kuburikidza nekuongororwa nachiremba wepfungwa uye wepfungwa, zvisinei kudya kunobatsirawo pakuita kuti munhu anzwe zviri nani uye afare. Heano maitiro ekuziva zviratidzo zvekuora mwoyo.
Menyu kurwisa kushushikana
Iyi inotevera tafura inoratidza muenzaniso wemazuva matatu-menyu kurwisa kushushikana:
| Snack | Zuva 1 | Zuva 2 | Zuva 3 |
| Kudya kwemangwanani | Banana Smoothie, mukaka, 1 col yeoat soup + 1 col yemapfunde nzungu muto | Kofi isina kuvharwa + nechingwa chesechingwa chakazara nezai uye chizi | 1 yakajeka yogati ine oats + 1 slice yechizi |
| Kubatana | 10 nzungu nzungu + 1 apple | 1 bhanana yakakwizwa nepeanut butter | 1 girazi repineapple juice ine mint |
| Lunch kudya kwemanheru | 4 kori yemuto wakasvibira wemupunga + 3 col yenyuchi muto + miriwo yakakwidzwa mumafuta emuorivhi + 1 yakakangwa nyama yenguruve | Yese yepasta ine tuna uye tomato muto + green saladhi nemafuta emuorivhi nevhiniga | Salmoni yakakangwa nesesame + manhanga puree + 3 col yemuto wakasviba mupunga + mbishi saradhi |
| Manheru masikati | 1 girazi reiyo yoghurt yakajeka nemastrawberry, 1 col yecha chiya uye 1/2 kori yeuchi nyuchi muto | Acerola muto + 3 mboro yese nechizi | 1 bhanana + 3 mativi e70% chokoreti |
Kurapa kunofanira kuva sei
Kurapa kwekushungurudzika kunofanira kuitwa zvinoenderana nekutungamira kwepfungwa kana chiremba wepfungwa, uye zvinogona kudikanwa, mune dzimwe nguva, kushandisa mishonga. Uye zvakare, zvakakosha kuti munhu ataure oenda kunze neshamwari nemhuri, arege kuvanza matambudziko, ave nechikafu chakapfuma mu tryptophan, dzidzira kurovedza muviri nguva dzose uye kazhinji kurapa zvikamu.
Uye zvakare, zvakakosha kuyeuka kuti kushushikana chirwere chakakomba uye kuti rutsigiro rwemhuri rwakakosha kukunda dambudziko iri. Kurapa kwakakodzera pasina kupa chengetedzo kwakakosha pakurapa kushushikana. Ona mamwe matipi ekuti ungabve sei mukuora mwoyo.
Dzidza zvakawanda nezve kushushikana uye zvaunofanira kuita muvhidhiyo inotevera:
Zvinyorwa Zvako Iwe
Proprioception kurovedza muviri kwemafudzi kupora
