Metabolism kune Mental Health: 7 Nzira Dzinodzora Kurema Zvikurumidze Dzinodzosera kumashure

Zvemukati

• 1. Unogona kunge uchirasikirwa nezvakakosha zvinovaka muviri
• Mhedzisiro inogona kuitika yekushomeka kwehutano
  
• Sarudza zano rakakodzera, kwete rinokurumidza
• 2. metabolism yako inogona kunonoka
• Usacheke zvinopfuura mazana mashanu macalorie
• 3. Unogona kunge uri kurasikirwa nemhasuru, panzvimbo yemafuta
• Chengeta protein chikamu cheurongwa hwako
• Maitiro ekuwedzera metabolism
  
• 4. Unogona kupererwa nemvura chaizvo
• Ita shuwa kuti yako yekuremerwa kurasikirwa chirongwa inosimbisa hydration
• Zviratidzo zvekushayikwa kwemvura
  
• 5. Unogona kunzwa kupenga
• Namatira kuzvikafu zvemhando yepamusoro
• 6. Utano hwako hwepfungwa hunogona kutora rova
• Zvibvunze: Ndeipi chinangwa chako chaicho?
• Enda kune yakadzikama uye ine hutano uremu
• Saka, ndeipi nzira yakanakisa yekudzora huremu?

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

“Donhedza saizi nhanhatu mumazuva makumi mapfumbamwe!” “Rasa mapaundi manomwe mumazuva manomwe!” "Sei kudzikisa huremu mumazuva matatu!"

Kunyangwe isu tichigona kukweverwa kune kukwezva kwekukurumidza kurasikirwa kwekushambadzira kushambadzira, hutano netsika yakakurudzira nzira inononoka-uye-yakasimba.

"Hafu yepondo kusvika kumapaundi maviri pavhiki ndiyo inofungidzirwa pasi rese seyakachengeteka uye inochengetedza," anodaro Jessica Crandall Snyder, chiremba wezvekudya akanyoreswa uye mutauriri weAcademy yeNutrition uye Dietetics.

Saka, chii chinoitika kana iwo mapurogiramu achinyatso kutevedzera yavo "husiku" kuvimbisa?

"Kuderedza uremu nekukurumidza, kunyanya kuburikidza nenzira dzekuziya nenzara, kunogona kukonzeresa mhedzisiro, zvimwe zvine ngozi kukunda dzimwe," anodaro akanyoreswa nyanzvi yezvekudya uye Mutungamiriri weTrifecta Nutrition Director Emmie Satrazemis, CSSD.

"Zvichida zvakanyanya kucherechedzwa: Kana vanhu vachidzikira uremu nekukurumidza, kazhinji havagone kubudirira kuubvisa."

Muchokwadi, tsvagiridzo yakawana kuti mushure mekudzora huremu, zvikamu zviviri kubva muzvitatu zvea dieters vanowana zvakanyanya kupfuura zvavakatanga kudonha.

Ndiyo imwe chete yenzira dzinokurumidza kudzikira huremu dzinogona kudzoka, zvakadaro. Pazasi pane dzimwe nzira nhanhatu dzinotsvedza pasi nekukurumidza dzinogona kukuvadza hutano hwako pane zvakanaka.

1. Unogona kunge uchirasikirwa nezvakakosha zvinovaka muviri

"Kudya [nekukurumidza] kwakawanda uye hurongwa hwekudya hunocheka mapoka ezvekudya, zvinoreva kuti ungangodaro uchirasikirwa nezvakakosha zvinovaka muviri, mavitamini, uye zvicherwa zvaunoda kuti ugare uine hutano," anodaro Bonnie Taub-Dix, chiremba akanyoreswa wezvekudya, mutauriri California Avocado Commission, uye munyori we "Verenga Izvo Usati Wazvidya - Kukutora Kubva kuRabheri kuenda kuTafura."

Snyder anounza kuti kudya kwemukaka-kusingaite kunogona kukonzera kushomeka kwecalcium nepo kudya kunocheka carbs kunogona kureva kuti hausi kuwana fiber yakakwana. Kunyangwe pakudya kwakaderera-koriori, zvakakosha kuti uwane huwandu hwezvinhu zvinovaka muviri zvinosanganisira calcium, vhitamini D, vhitamini B-12, folate, uye iron.

Mhedzisiro inogona kuitika yekushomeka kwehutano

• yakaderera simba
• bvudzi rakapfava nezvipikiri
• kurasikirwa nevhudzi
• kuneta zvakanyanya
• immune system inokanganisa
• kupera simba mapfupa uye osteoporosis

Muzviitiko zvakanyanyisa, kushomeka zvinovaka muviri kunogona kukonzera kuwanda kwezviratidzo sekuderera kwesimba, kuneta kwakazara, kupererwa neropa, bvudzi rinopwanya, uye kupatira.

Kudya kune ngozi zvakanyanya kuvana Muna 2012, CBS Seattle yakashuma kuti Keep It Real mushandirapamwe yakawana kuti makumi masere muzana evasikana vane makore gumi ekuberekwa vaenda padhayeti imwe chete. Tsvagiridzo inoratidza zvakare kuti inopfuura hafu yevasikana uye chetatu chevakomana vanotanga kuda "miviri yakatetepa" nemakore matanhatu kusvika masere.

Sarudza zano rakakodzera, kwete rinokurumidza

Kana usina chokwadi, sarudza chirongwa chekudya chinosanganisira macronutrients ese akakosha - mafuta, makabhohaidhiretsi, mapuroteni - kana shanda nenyanzvi kuti utore chirongwa chakanangana nezvido zvako uye zvekudya zvekudya kana kurambidzwa

“Chinangwa ndechekufunga nezvechirongwa chako semararamiro, kwete chikafu. Kudya chinhu chaunofamba uye chimwe chinhu chaunoenda. Iko hakuna zuva rekutanga neagumo, ”anoyeuchidza Keri Gans, akanyoreswa wezvekudya zvinovaka muviri, mudzidzisi weyoga ane mukurumbira, uye muridzi weKeri Gans Nutrition.

Kana iwe uri mubereki, tsvaga izvo zvinangwa zvemwana wako uye kana zvakadzika midzi mutsika kana hanya kwechokwadi nezvehutano. Iko kunogara kune chinhu chinobudirira, chine hutano pane kukurumidza kuonda.

2. metabolism yako inogona kunonoka

Kukurumidza kurasikirwa uremu kunowanzoitika kubva pakunyima kwakanyanya kwekoriori, semuenzaniso, vanhu vanoenda kubva pakudya 3,000 kusvika 1,200 macalorie pazuva, anodaro Gans.

Dambudziko nderekuti, muviri wedu unoona ichi sechiratidzo chekushomeka kwekugovera chikafu uye unopinda munzira yenzara. Kristina Alai, mudzidzisi wepamoyo paThe Bay Club Company, anoratidza dambudziko neizvi: "Kana muviri wako ukafa nenzara, metabolism yako ichadzikira kukubatsira kuchengetedza simba uye muviri wako unonamira pane mamwe mafuta."

Muchokwadi, ongororo ichangoburwa yakatsvaga vakwikwidzi ve "Vakanyanya Kurasika" uye vakaona kuti mapaundi akawanda avakarasikirwa, zvakanyanya metabolism yavo yaidzikira. Pakupedzisira, izvi zvakatungamira kune vazhinji vevatori vechikamu kuti vawedzere huremu hwakawanda kupfuura pavaizotanga show.

Usacheke zvinopfuura mazana mashanu macalorie

Haufanire kucheka macalorie ako nenzira yakanyanyisa.

"Vanhu vazhinji vacharasikirwa neinenge pondo pavhiki kana vakadya mazana mashanu macalorie pazuva kuburikidza nekubatanidzwa kwekudya uye kurovedza muviri," anodaro Gans. "Maitiro aya anogona kusapa kugutsikana nekukasira, asi uchachinja muviri wako nekufamba kwenguva."

3. Unogona kunge uri kurasikirwa nemhasuru, panzvimbo yemafuta

“Patinodzikira huremu, tinoda kubvisa chaiwo adipose tishu. Kwete mhasuru. Handisati ndambosangana nemunhu akachema-chema nezve huwandu hwepamusoro hwetsandanyama yemuviri, ”anodaro Snyder.

Asi kana iwe ukacheka macalorie nekukurumidza, mhasuru toni inotambura zvakanyanya.

"Kudya kunodzora macaloriki kunogona kukonzera kuti muviri wako udimbure tsandanyama kuti uwane simba uye mafuta," anodaro Satrazemis.

Kunze kwekusimudza ruoko rwepfuti dzako dzakaumbika uye neshure, kurasikirwa mune mhasuru kunogona kutapudza metabolism yako.

“Tsvina inoshanda zvakanyanya kupfuura mafuta. Izvi zvinoreva kuti pondo imwe yemhasuru inopisa akawanda macalorie pazuva pane imwe pondo yemafuta. Saka, kurasikirwa nemhasuru zvinoreva kuti uchapisa macalorie mashoma pazuva, ”anodaro Snyder.

Chengeta protein chikamu cheurongwa hwako

Maitiro ekuwedzera metabolism

• idya mapuroteni pakudya kwese
• simudza zvirema zvinorema
• sanganisira yakakwira yakasimba nguva yekudzidziswa
• idya macalorie akakwana

"Kudya chikafu chine mapuroteni uye kutora chikamu mukudzidzira simba nguva dzose uchidya kunogona kubatsira kuchengetedza huremu hwako uye kukubatsira iwe kuvaka mhasuru yakawanda kuti uvandudze metabolism yako," anodaro Satrazemis.

Uyezve, iro simba rakawedzerwa rinogona kukubatsira kuti uzvisundire iwe panguva yekupedzisira yeiyo HIIT yako kana kirasi yekutenderera.

4. Unogona kupererwa nemvura chaizvo

Kutenda huremu hwemvura, zvakajairika kuona kuderera zvishoma nekukurumidza uremu mumavhiki maviri ekutanga. "Kunyanya pane yakaderera-carb kana isina-carb kudya, vanhu vacharasikirwa yakawanda mvura uremu," anodaro Taub-Dix. Maererano naye, ndeimwe yezvikonzero izvo ketogenic yekudya inowanzo rumbidzwa nekukurumidza kurasikirwa uremu.

Dambudziko nderekuti, kukurumidza kurasikirwa kwemvura kunogona kutungamira mukushaya mvura uye huwandu hwezvinhu zvisingafadzi mhedzisiro senge kuvharirwa, kutemwa nemusoro, mhasuru, uye simba rakaderera.

Ita shuwa kuti yako yekuremerwa kurasikirwa chirongwa inosimbisa hydration

Izvi kazhinji harisi dambudziko nezvikafu zvakaita sejusi nekuchenesa - izvo zvakare zvisina hutano - zvisinei chikafu chitsva icho chinoisa pfungwa pachikafu chingakonzera kuti urege hanya nekutora kwako mvura. Chengetedza yako H2O yekudyiwa uye ita shuwa kuti iwe uri kushandisa zvakakwana electrolyte. Kuwedzera kumwaya kwemunyu weHimalaya kune chikafu chako kunogona kubatsira.

Chenjerera zviratidzo zvekushayiwa mvura, kunyanya mumavhiki maviri ekutanga.

Zviratidzo zvekushayikwa kwemvura

• kuvimbiswa
• musoro
• tsandanyama
• simba rakaderera
• yakasviba yero kana amber weti
• kunzwa kwenyota
• kugumbuka

Kana chimwe chezviratidzo izvi chikaramba chiripo, Dr. Eric Westman, director weDuke University Lifestyle Medicine Clinic uye HEALcare Chief Medical Officer, anoti iwe unofanirwa kuenda kune wako wekuchengetedza hutano.

"Kana munhu achitora mishonga yechirwere cheshuga kana BP, kukurumidza kuonda kunogona kutungamira kuti mishonga iyi ive yakasimba, izvo zvinogona kukonzera izvi zviratidzo zvisina kunaka."

5. Unogona kunzwa kupenga

Kana iwe ukaenda nekukurumidza-kugadzirisa, yakaderera-macal kudya, ako mazinga e leptin - iyo hormone iyo inodzora nzara uye kuguta - kuwana wonky, anodaro Taub-Dix.

Kana leptin zviyero zvakajairika, inotaurira uropi hwako kana muviri wako uine mafuta akakwana, izvo zvinoratidza uropi kuti iwe waguta. Asi yaona kuti pane yakanyanya-yakaderera-macalor diets, isina kuenzana leptin mazinga anogona kukonzeresa kukoshesa chikafu. Iwe unogona kunge uchiwedzera kupenga, kusungira, uye ungangoita binge.

Namatira kuzvikafu zvemhando yepamusoro

Kutsvagurudza kwakaratidza mhando kwakakosha kupfuura macalorie anodyiwa kuonda uye anogona kukanganisa kuti unodya zvakadii. Chidzidzo ichi chakabatanidza masiteki kana akacheneswa carbs nekurema. Nekudaro, mhando uye huwandu zvinofambidzana.

Sezvakataurwa mugwara redu rekugadzirisa zvekare tsika dzekudya, kurambidzwa kune zvakawanda zvinokanganisa muviri nepfungwa. Kuchinja chikafu chako hakufanirwe kungova kwekudzikira uremu - zvakare zvine chekuita nekukudza muviri wako.

6. Utano hwako hwepfungwa hunogona kutora rova

"Kana ukarasika uremu nekukurumidza, panogona kuve nemhedzisiro," anodaro Taub-Dix. "Kana mumwe munhu asina nguva yekugadzika mumuviri wavo mutsva uye huremu, zvinogona kutungamira kuzvinhu zvakaita semuviri dysmorphia, anorexia, kana bulimia."

Taub-Dix zvakare anonongedzera, "Vanhu vazhinji vanotanga kudya ne 'if X, ipapo Y' mafungiro. Senge mukati, 'kana ndikatetepa, ipapo ndichafara. Kana zvakadaro ndichawana rudo. "

Nekudaro, mushure mekudzikira uremu, kana izvo zvinhu zvisati zvashanduka, zvinogona kuwedzeredza zviripo mamiriro ehutano hwepfungwa kana kuwedzera kusimudzira nyaya dzemuviri.

Zvibvunze: Ndeipi chinangwa chako chaicho?

Kana iwe ukaona kurasikirwa uremu sechinhu chinodiwa kurova chinangwa chako, sekutsvaga hukama, kuva noutano hwakanaka, kuva nezvibereko, kana kuzvidzora, tora nguva yekunyora zvinangwa zvako nezvido zvako. Kazhinji, uchaona kuti kuonda chinhu chidiki chinhu uye kutora nzira pfupi hainyatso kupa kukura kwauri kutsvaga.

“Panofanirwa kuve nepfungwa zhinji dzinopinda munzira yako yekudzikisa uremu. Izvo zvinopfuura kungo simudza nekusvetukira mune fashoni yazvino, "anodaro Gans. Iwe unenge uine moyo munyoro kwauri kana ukasarudza inononoka, nzira inofambira mberi yekudzora uremu.

Enda kune yakadzikama uye ine hutano uremu

Kunyangwe inononoka uye yakadzikama kuonda isinganzwike sekuvimbisa, ndiyo nzira yakanakisa yekukudza muviri wako. Iyo zvakare nzira inoshanda zvakanyanya mukubatsira iwe kubvisa kurema uye kukudziridza hukama hwakanaka uye hwechinangwa nechikafu.

"Kuchengeta huremu kunoenderana nemunhu, asi matanho akasimba ekudzikisa huremu anogona kuomarara," anodaro Satrazemis.

Saka, ndeipi nzira yakanakisa yekudzora huremu?

"Hutano, kuonda kwehuremu hunosanganisira zvinhu zvakawanda: kusarudza chikafu zviri nani, kurara kwakawanda, kuwedzera kurovedza muviri, kudzikisira kushushikana, uye kutarisa kugadzikana kwepfungwa," anodaro Gans.

Ita shuwa yekugadzirawo nguva dzemufaro murwendo rwako. Kana iwe usingade zvekumusoro-kurovedza kurovedza muviri, edza kukwira makwande pane pane zvishoma zvido. Zvakanaka kuva nechimedu chechokoreti kana bhegi diki remachipisi.

Chengeta izvi mupfungwa senge mantra:

• idya mapuroteni akaonda
• cheka shure neshuga uye nyore makabhohaidhiretsi
• simbisa mafuta ane hutano
• zorora zvakakwana
• gadzirisa kushushikana mazinga
• shandisa simba uye kudzidzisa kwakanyanya

"Rangarira kuti kuonda kunofanirwa kuve shanduko yehupenyu hwakazara iyo inokoshesa kufamba kwenguva," anodaro Gans. Kunyangwe izvi zvichireva kuchengetedza mwero, kusarudza kuenzanisa muzvisarudzo zvako zvekudya, uye kurovedza muviri, zvinorevawo kurega kudya tsika uyezve kugadzirisa hukama hwako newe.

Usati watanga chero rwendo rwehuremu, chera zvakadzika kuti uwane chako chaicho chinokurudzira shure kwezvishuwo zvako. Iwe haudi kuwira mumusungo weyo-yo kudya, izvo zvinogona kukuvadza moyo wako.

Kana chikonzero chacho chiri chenguva diki, sekukodzera mupfeko yekare yechiitiko chiri kuuya, kutora chipfeko chitsva kuchakwanira bhajeti rako pachinzvimbo? Unogona kushamisika kuona kuti chinangwa chako hachisi chekurema zvachose.

Gabrielle Kassel mutambo werugby, kutamba-madhaka, protein-smoothie-kusanganisa, kudya-kugadzirira, CrossFitting, New York-based Wellness munyori. Iye ave munhu wemangwanani, akaedza iro rese30 dambudziko, ndokudya, kunwa, kukwesha pamwe, kukwesha pamwe, nekugezwa nemarasha - zvese muzita rezvenhau. Munguva yake yekusununguka, anogona kuwanikwa achiverenga mabhuku ekuzvibatsira, kubhenji-bhenji, kana kudzidzira hygge. Mutevere pairi Instagram.