Inogona here Uturu Hutano Kubatsira Kugadzirisa Kushushikana Kwako? Hongu - uye Heino Maitiro

Zvemukati

• Kudzokorora kudya kwangu
• Idya mapurobioti uye prebiotic-zvakapfuma zvekudya
• Zvokudya zveprobiotic
• Kudya-prebiotic-chikafu
• Tarisa pane kugaya kwakanaka
• Chinokosha

Mumwe munyori anogovera matipi ake ekugadzirisa hupenyu hwake hwepfungwa kuburikidza nehutano hwematumbo.

Kubva ndichiri mudiki, ndakanetseka nekuzvidya mwoyo.

Ndakafamba nenguva dzisingatsanangurike uye dzinotyisa kutyisa kurwisa. Ndakabatirira pakutya kusinganzwisisike; uye ndakazviwana ndichizvibata mune dzimwe nzvimbo dzehupenyu hwangu nekuda kwekuganhurirwa kwekutenda.

Nguva pfupi yapfuura ndipo pandakaona kuti mudzi wevazhinji wekushushikana kwangu waive nechokuita neangu asina kufanira obsessive-compulsive disorder (OCD).

Mushure mekugamuchira yangu OCD kuongororwa uye ndichiita yekuziva maitiro ekurapa (CBT), ini ndaona kunoshamisa kuvandudza.

Nekudaro, kunyangwe kurapwa kwangu kuri kuramba kuri chikamu chakakosha cherwendo rwangu rwehutano hwepfungwa, chinongova chidimbu chimwe chete chepuzzle. Kuchengeta ura hwangu hwematumbo kwakabatawo basa rakakura.

Nekuwedzera zvimwe zvekudya kuchikafu changu, semaprobiotic uye zvepamusoro-fiber zvekudya, uye nekutarisisa kugaya kwakanaka, ndakakwanisa kushandira kuenzanisa kusagadzikana kwangu uye nekuchengetedza hutano hwangu hwepfungwa.

Pazasi pane angu matatu epamusoro marongero ekutsigira hutumbu hwangu, uye, mukudzoka, hutano hwangu hwepfungwa.

Kudzokorora kudya kwangu

Kuziva kuti ndezvipi zvekudya zvinogona kupa kune hutano hutano uye izvo zvinogona kukonzeresa matambudziko inzvimbo yakanaka kutanga. Edza kutsiva zvakagadziriswa zvakanyanya, zvine shuga yakawanda, uye zvine mafuta akawanda nezvikafu zvakasiyana siyana zvinopa zviuru zvakawanda mabhenefiti. Izvi zvekudya zvinosanganisira:

• Collagen-inowedzera chikafu. Chikafu senge muto muto uye salmon zvinogona kubatsira kudzivirira yako yemukati madziro uye kugadzirisa kugaya.
• High-faibha chikafu. Broccoli, Brussels inomera, oats, pizi, makotapeya, mapeya, mabhanana, uye ma berries azere nefibre, iyo inobatsira mukugaya kwakanaka.
• Chikafu chakakwira mu omega-3 fatty acids. Salmon, mackerel, uye mbeu yeflakisi zvakazara ne omega-3s, izvo zvinogona kubatsira kudzikisa kuzvimba uye zvichizobatsira kugadzirisa kugaya kwako.

Idya mapurobioti uye prebiotic-zvakapfuma zvekudya

Nenzira imwecheteyo, kuwedzera maprobiotic uye prebiotic-zvakapfuma chikafu kune chako chikafu kunogona zvakare kubatsira iwe kutarisira ako dumbu. Izvi zvekudya zvinogona kubatsira kukanganisa chiyero chebhakitiriya akanaka mu microbiome yako, neimwe nzira inozivikanwa seguta flora.

Zvokudya zveprobiotic zvinogona kubatsira kuwedzera musiyano mumatumbu ako, nepo chikafu chakakwira muma prebiotic chinobatsira kupa yako yakanaka gut mabhakitiriya.

Edza kuwedzera zvimwe zvekudya zvinotevera kuchikafu chako chezuva nezuva:

Zvokudya zveprobiotic

• sauerkraut
• kefir
• kimchi
• kombucha
• apple cider vhiniga
• kvass
• yemhando yepamusoro yogati

Kudya-prebiotic-chikafu

• jicama
• asparagasi
• chicory mudzi
• dandelion greens
• hanyanisi
• garlic
• maekisi

Tarisa pane kugaya kwakanaka

Kugaya kwakanaka chidimbu chakakosha chepuzzle kana zvasvika kuhutano hwematumbo. Kuti tigaye, tinofanirwa kuve mune parasympathetic, kana "kuzorora uye kugaya," mamiriro.

Pasina kuve mune ino mamiriro akasununguka, isu hatigone kuburitsa majusi emudumbu anonyatsotora chikafu chedu. Izvi zvinoreva kuti hatisi kutora zvinovaka muviri, mavitamini, uye zvicherwa zvinodiwa kutsigira hutano hwakanaka nemuviri.

Kuti usvike kune ino yekuzorora mamiriro, edza kutora mashoma mashoma ekudzidzira kufema kwakadzika usati wadya. Uye kana uchida zvishoma zvehungwaru, kune akati wandei maapplication anogona kubatsira.

Chinokosha

Utano hutano hwakakosha nekuda kwezvikonzero zvinoverengeka, kusanganisira hutano hwepfungwa. Kwandiri, apo kuenda kuchipatara kwakabatsira zvakanyanya nekushushikana kwangu, OCD, uye hutano hwepfungwa, kutarisira hutano hwangu kwakandibatsirawo kubata zviratidzo zvangu.

Nekudaro, kunyangwe iwe urikushandira kugwara rine hutano kana kunatsiridza hutano hwako hwepfungwa, funga kuwedzera imwe kana ese matatu eaya mazano kune kwako kudya uye maitiro.

Michelle Hoover anogara muDallas, Texas, uye murapi wezvehutano. Mushure mekuonekwa kuti ane chirwere cheHashimoto achiri kuyaruka, Hoover akatendeukira kurapi rezvehutano, chikafu chaicho-paleo / AIP template, uye mararamiro ehupenyu achichinja kubata kwake autoimmune chirwere uye nekuzvirapa kuporesa muviri wake. Anomhanya iyo blog Unbound Wellness uye inogona kuwanikwa pa Instagram.