11 Zvokudya Zvinogona Kubvisa Stress

Zvemukati

• 1. Makotapeya
• 2. Salmoni
• 3. Tart Cherry Muto
• 4. Broccoli
• 5. Maarumondi
• 6. Edamame
• 7. Whole-Grain Toast
• 8. Bhinzi
• 9. Citrus Zvibereko
• 10. Strawberries
• 11. Yese-Gorosi Pasita
• Ongororo ye

Paunenge uchinzwa kushushikana, unenge usiri kuita sarudzo dzekudya zvine hutano. "Patinenge takamanikidzwa, tinoda kubvisa pfungwa dzedu pane zviri kuitika, saka tinotendeukira kuchikafu nekuti chinoita kuti tinzwe zvakanaka uye chinotitadzisa," anodaro Abby Langer, R.D., muridzi weAbby Langer Nutrition muToronto. Zvimwe zvekudya zvaunofarira senge mwana, iti, chokoreti, machipisi, kana huku casserole, zvinogona kukwezva ndangariro, saka tinozvidya kuti tizviise zvakare munzvimbo inofadza, anodaro.

Asi izvi zvinogona kuwedzera dambudziko. "Aizikirimu nemachipisi zvinogona kuita kuti unzwe zviri nani munguva pfupi, asi nekufamba kwenguva, zvinogona kuita kuti hutano hwako uye kusagadzikana-kuwedzere," anodaro Abby Langer, RD, muridzi weAbby Langer Nutrition muToronto. "Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinoda.

Kuti udzike kune zvemuviri ruzivo, muviri unokwanisa kuita zvemuviri kunetseka (funga: mhasuru kushushikana, shuga yeropa spikes, kufema shanduko, kumhanya moyo) sehormone mahormone senge adrenaline, noradrenaline, uye cortisol pombi kuburikidza nesystem yako. Wedzera dumbu rakatsamwa uye shanduko yekudya, uye iwe wazviitira wega mutambo wakashata.

Sekureva kweAmerican Psychological Association, iyi "kurwa kana kubhururuka" mhinduro iyi inzira yekuzvarwa iyo ingangodaro yaibatsira pakutanga mukushanduka-asi kwete zvakanyanya kune vanonetsekana vemazuva ano senge traffic, nguva dzakatarwa, nematambudziko ekudanana. Nekuti kusingaperi kushushikana kunogona kutungamira kune zvisingaperi zvehutano nyaya, zvakakosha kuwana mubato pairi ASAP.

Panzvimbo pekubatirana kusvika kuna Ben & Jerry, edza izvi zvine hutano zvekushushikana kuti ugadzikane kubva mukati nekunze.

1. Makotapeya

Ichi chibereko chakachinjika isosi yakanaka kwazvo yevhitamini B6, iyo yakaratidzirwa kudzikisira kushushikana nekubatsira kuchengetedza rakakodzera tsinga kushanda. Avocados zvakare inopa moyo-hutano kushandira potasium (imwe avocado ine 975mg, nepo bhanana iine 422mg chete), iyo inobatsira kudzora BP. Kuti uwane kugadzirisa kwako kwechikafu chepamusoro chekushushikana, chikwapura mbiriso yemangwiza yemangwanani kana kusanganisa pamwe mbiya yeguacamole. (PS Heano maitiro ekucheka zvakanaka avocado.)

2. Salmoni

Iyi hove ine nyama yakawanda mu omega-3 fatty acids, iyo tsvakurudzo inoratidza kuti inosimudzira mafungiro echisikigo. Uyezve, omega-3s inobatsira kuchengetedza mwoyo wako, izvo zvakakosha kana iwe uchibhadhara mutero. Kushungurudzika kunoita kuti hormone cortisol isimuke, uye kana mazinga akaramba akakwira, anogona kukanganisa moyo wako (tisingarevi kutungamira mukuzvimba kusingaperi). Salmon zvakare chikamu chikuru chekudya kweMedithera, chirongwa chekudya chinogara chichiverengerwa seimwe yeakanakisa kutenda kune makumi ezviuru zvehutano mabhenefiti.

3. Tart Cherry Muto

Haisi kungodya chikafu chekushushikana-zvinwiwa zvinogona kubatsira, zvakare. Ndosaka Alex Caspero, RD, musiki weDelish Ruzivo, inoratidza kudzikisa tart cherry muto kana iwe uchinzwa zvakanyanya kurohwa. "Shuga uye yakanyanya caffeine chikafu uye zvinwiwa zvinogona kuwedzera jittery manzwiro uye spike shuga yeropa, izvo zvinogona kukanganisa manzwiro ako," anotsanangura kudaro.

Asi muto wecherry unopa melatonin inogadzirisa iyo haingobatsiri chete kudzikamisa asi inokurudzirawo hutano hwekurara. Sipera girazi manheru, kana kupedzisa yako yekurovedza ine 8-ounce girazi, sezvo inogona kukurumidzira kurovedza muviri kupora.

4. Broccoli

Imwe kapu yebroccoli yakabikwa ine vhitamini C yakapetwa kaviri senge iri pakati orenji, iyo inobatsira kudzora BP uye mwero wekortisol. Inosimbisawo immune system, iyo inogona kushomeka nekushushikana (ichiita kuti ubatwe nechando). Sakanidza broccoli kuita mangwanani omelet, kana kuinyika muhummus kwemasikati tudyo. (Unogona zvakare kuedza aya mabikirwo ane hutano eThai azere nezvikafu zvakati wandei zvekushushikana.)

5. Maarumondi

Imwe yeiyi nzungu ine hutano ine 20 muzana yezuva nezuva inokurudzirwa kukosha kwe magnesium, mineral inobatsirawo kubata cortisol mazinga. Zvidzidzo zvakaratidzawo kuti magnesium ine kudzikamisa mhedzisiro pane tsinga uye inogona kukurudzira kurara kuri nani. "Uyezve, isu tese tinoda kurovera pane chimwe chinhu patinenge takamanikidzwa, handiti?" anodaro Langer. Chengeta stash yechikafu chepamusoro chekushushikana padyo, uye ugovane kuita imwechete-ounce servings (inenge saizi yegirazi repfuti) kuti ubate mukati mezuva rese.

6. Edamame

Darika zviyeuchidzo zvakakangwa uye odha kutenderera kwedamame rakapiswa nguva inotevera paunorova bhawa reSushi. "Zvimwe zvinovaka muviri zvinogona kuwedzera manzwiro, nepo mafuta anonyaradza chikafu anogona kukuderedza nekuti anonetsa kugaya," anodaro Marisa Moore, RD, nyanzvi yezvokudya muAtlanta uye mutauriri weAcademy of Nutrition and Dietetics. Sebhonasi, vheji yakapfuma muB mavhitamini-pamwe nevhitamini D, folic acid, calcium, uye magnesium-musanganiswa wendiro yeunhu hunobatsira muviri kuburitsa mafungiro-inovandudza neurotransmitter serotonin.

7. Whole-Grain Toast

Ndizvozvo, carbs haisi kure nemiganhu paunenge uchitsvaga zvokudya zvekunetseka. Asi kana iwe ukadzora iyo yakanatswa (chena) dzakasiyana, muviri wako uye uropi zvinokutenda. "Makabohydrate anobatsira miviri yedu kugadziridza iyo hormone inodzikamisa serotonin, uye chingwa chezviyo chakazara chinopa chipimo chine hutano pamwe nemavitamini B kwechikamu chimwe chete-zviviri cherunyararo," anodaro Langer. Next time unorova 3 p.m. kutsvedza, kusvika kune katatu-kutamba kwezvikafu zvinorwisa kushushikana: kupwanya kota avocado pane slice yeiyo-yezviyo mbiriso uye kupedzisa nemaviri mapuni eepisi nhema bhinzi. (BTW, uyu ndiwo mutsauko pakati pegorosi rakazara nezviyo zvakakwana.)

8. Bhinzi

Waizviziva here kuti magnesium uye kushushikana zvakabatana? Ichokwadi: "Avo vane magnesium yakaderera vanowanzova neC-reactive protein yakakwira," anodaro Caspero-uye vatsvakurudzi vakawana kuti mapuroteni akawanda eC-reactive ane chokuita nekunetseka kwakanyanya uye njodzi huru yekuora mwoyo. Pasina kutaura magnesium inobatsira kudzora cortisol uye BP, iye anowedzera. Mushonga, ipapo, ndeyekupisa ne magnesium chikafu chekunetsekana kwe rockstar - imwe yacho ibhinzi. Pinto, lima, uye bhinzi dzeitsvo dzakanyanya kunaka, saka unganidza scoop pane burrito yako, simbisa musobho, kana kukanda pasta.

9. Citrus Zvibereko

Apuro pazuva rinogona kudzora chiremba, asi maranjisi anogona kudzivirira kunetseka. "Kukwirisa kwevhitamini C kwakaratidzwa kunoderedza BP, iyo inogona kurova panguva yekushushikana," anodaro Caspero. (Heano nzira pfumbamwe dzekuzadza vhitamini C nemichero yemicitrus.) Kuti uwane imwe nzara yekurwisa nzara kubva pane ichi chikafu chakanakisa chekushushikana, chinwiwa pamuchero wese pane kungomedza muto wega, sezvo juicing ichiwanzobvisa michero yezvinovaka muviri. .

10. Strawberries

Panzvimbo pekusvitsa bhokisi remachokoreti, nyaradza zino rako rinotapira nezvimedu zvedrawberry, anodaro Langer. Kunze kwekuve tsime reshuga yechisikigo (panzvimbo pekuwedzera iyo inogona kukonzera shuga yeropa), kapu yemastrawberries inopa 149 muzana yezuva nezuva yako yakakurudzirwa kukosha kweropa-rinodzora vhitamini C.

11. Yese-Gorosi Pasita

Kana iwe uchitsvaga chikafu chekushushikana, hazvireve kuti utonge kunze zvese nyaradza chikafu. Dzimwe sarudzo, senge pasta, inowedzera mazinga ekudzikamisa serotonin, anodaro Caspero. "Uyezve, zvekudya zvinodziya zvinongonzwa kunakirwa kudya! Vanokupa zororo kwenguva kubva kune chero kunetsekana kwaunenge uchitarisa pakunakirwa kwekudya pane kunobva kune vanotishungurudza," anotsanangura. Asi hazvisi zvechinhu chinozorodza chete. Pasta inogonawo kukanganisa kugadzirwa kweserotonin, uye iyo yakagadzirwa ne100 muzana yehupfu hwegorosi inopa fiber uye mapuroteni, izvo zvinogona kubatsira kuchengetedza nzara. (Yakabatana: 10 Paleo-Shamwari Nyaradzo Kudya Kudya)

Ongororo ye