18 Zvinotyisa Zvekudya Kubatsira Kuderedza Kushushikana

Zvemukati

• 1. Matcha upfu
• 2. Swiss chard
• 3. Mbatatisi
• 4. Kimchi
• 5. Artichokes
• 6. Nyama yemuviri
• 7. Mazai
• 8. Hove
• 9. Acerola cherry upfu
• 10. Hove dzakakora
• 11. Parsley
• 12. Garlic
• Nzira Yekusvina Garlic
• 13. Tahini
• 14. Mbeu yezuva
• 15. Broccoli
• 16. Chickpeas
• 17. Chamomile tii
• 18. Blueberries
• Chinokosha

Kana iwe uchinzwa kushushikana, zviri zvemuzvarirwo kutsvaga zororo.

Nepo dzimwe nguva kushungurudzika kuchinetsa kudzivisa, kushushikana kusingaperi kunogona kutora kukuvadza kwakanyanya pahutano hwako hwepanyama uye hwepamoyo. Muchokwadi, zvinogona kuwedzera njodzi yako yemamiriro akaita sehosha yemoyo uye kushushikana (,,,).

Sezvineiwo, zvimwe zvekudya nezvinwiwa zvinogona kuve nehunhu hunodzikamisa.

Heano gumi nesere kushushikana-kununura chikafu uye zvinwiwa zvekuwedzera kune kwako kudya.

1. Matcha upfu

Iyi yakasvibirira tii poda inozivikanwa pakati pevanofarira hutano nekuti yakafuma muL-theanine, isiri-protein amino acid ine simba rekushungurudza-kurerutsa zvivakwa.

Matcha sosi iri nani yeiyi amino acid kupfuura mamwe marudzi egi green, sezvo akagadzirwa kubva kugreen tii mashizha akakura mumumvuri. Maitiro aya anowedzera zvirimo zvemamwe makomponi, kusanganisira L-theanine ().

Zvese zvevanhu nemhuka zvidzidzo zvinoratidza kuti matcha inogona kudzora kushushikana kana iyo L-theanine zvemukati zvakakwirira zvakakwana uye caffeine yayo yakaderera ().

Semuenzaniso, muchidzidzo chegumi neshanu, vanhu makumi matatu nevatanhatu vakadya makuki ane 4.5 magiramu emata poda zuva rega rega. Vakasangana zvakanyanya kudzikisira zviitiko zveiyo yekumaka mamaki salivary alpha-amylase, zvichienzaniswa neboka re placebo ().

2. Swiss chard

Swiss chard ishizha remashizha miriwo iro rakazara nekunetseka-kurwisa zvinovaka muviri.

Ingori 1 kapu (175 gramu) yeiyo yakabikwa Swiss chard ine 36% yezvakakurudzirwa kudya kwemagesium, iyo inoita basa rakakosha mumuviri wako kunetseka kupindura (,).

Iwo mashoma mazinga emamineral aya anofambidzana nemamiriro akaita sekushushikana uye kutya kwekutyisa. Uyezve, kushushikana kusingaperi kunogona kupedza zvitoro zvemuviri wako wemagniziyamu, zvichiita kuti ichi chicherwa chakanyanya kukosha kana uchinge wakamanikidzwa ().

3. Mbatatisi

Kudya zvakakwana, zviwanikwa zvine hupfumi hwecarb senge mbatatisi zvinogona kubatsira kudzikisa huwandu hwehomoni inoshungurudza cortisol ().

Kunyangwe huwandu hwecortisol hwakanyatso kudzorwa, kusingaperi kushushikana kunogona kukonzera cortisol kusagadzikana, uko kunogona kukonzera kuzvimba, kurwadziwa, uye zvimwe zvinokanganisa ().

Chidzidzo chevhiki masere mumadzimai ane huremu hwakawandisa kana kufutisa chakawana kuti avo vaidya chikafu chine hupfumi hwakazara, huremu-dense carbs vaive nematanho akaderera ezve salivary cortisol pane avo vaitevera chiyero chemuAmerican chikafu chakakwira mumakwenzi akacheneswa ().

Nhapitapi mbatatisi chikafu chizere chinoita yakanaka carb sarudzo. Dzakatakurwa nezvinovaka muviri zvakakosha pakupindura kushushikana, senge vhitamini C uye potasium ().

4. Kimchi

Kimchi idhishi yemuriwo yakaviriswa iyo inowanzo gadzirwa napa kabichi uye daikon, rudzi rwe radish. Chikafu chakaviriswa senge kimchi chakazara nemaabhakitiriya anobatsira anonzi maprobiotic uye ane mavhitamini akawanda, zvicherwa, uye antioxidants ().

Kutsvagurudza kunoratidza kuti chikafu chakavira chinogona kubatsira kudzikisira kushushikana uye kushushikana. Semuenzaniso, muchidzidzo mune vechidiki vechidiki mazana manomwe negumi, avo vakadya chikafu chakaviriswa kazhinji vakaona zviratidzo zvishoma zvekushushikana munharaunda ().

Zvimwe zvakawanda zvidzidzo zvinoratidza kuti maprobiotic anowedzera uye maprobiotic-akapfuma chikafu senge kimchi ine zvinobatsira pahutano hwepfungwa. Izvi zvinogona kunge zvichikonzerwa nekudyidzana kwavo nematumbu ako emabhakitiriya, ayo anokanganisa moyo wako ().

5. Artichokes

Artichokes chinhu chinoshamisa kwazvo chakasungwa kubva kune fiber uye kunyanya akapfuma mu prebiotic, rudzi rwefibre iyo inopa iyo inoshamwaridzika mabhakitiriya mumatumbu ako ().

Zvidzidzo zvezvipfuyo zvinoratidza kuti prebiotic senge fructooligosaccharides (FOSs), ayo akaiswa mukati maartichokes, anogona kubatsira kudzikisa kushushikana ().

Uyezve, kumwe kuongorora kwakaratidza kuti vanhu vaidya magiramu mashanu kana anopfuura ema prebiotic pazuva vakaona zvirinani kushushikana uye zviratidzo zvekushushikana, pamwe neiyo mhando yepamusoro, kudya kwe prebiotic-kwakapfuma kunogona kudzora njodzi yako yekushushikana ().

Artichokes zvakare akakwirira mu potassium, magnesium, uye mavitamini C uye K, zvese izvi zvakakosha kuti uve nehutano kupindura mhinduro (,).

6. Nyama yemuviri

Nyama dzemuviri, dzinosanganisira moyo, chiropa, neitsvo dzemhuka sedzemombe nehuku, inzvimbo yakanaka kwazvo yemavitamini B, kunyanya B12, B6, riboflavin, uye folate, izvo zvakakosha pakudzora kusagadzikana.

Semuenzaniso, mavitamini B anodiwa mukugadzirwa kwemaurotransmitter senge dopamine uye serotonin, iyo inobatsira kudzora manzwiro (,).

Kuwedzera nemaB mavitamini kana kudya chikafu senge nyama yenyama kunogona kubatsira kudzikisira kushushikana. Kuongororwa kwezvidzidzo gumi nesere muvakuru kwakawana kuti B mavhitamini anowedzera kudzikisira kushushikana uye zvakanyanyisa kubatsira mafungiro ().

Chidimbu chimwe chete (85 gramu) chechiropa chemombe chinounza pamusoro pe50% yeDaily Value (DV) yevhitamini B6 uye folate, inopfuura 200% yeDV yeRiboflavin, uye inopfuura 2 000% yeDV yevhitamini B12 ().

7. Mazai

Mazai anowanzo kunzi multivitamin yechisikigo nekuda kwehunhu hwavo hunoshamisa hwemuviri. Mazai ese akazara nemavhitamini, zvicherwa, amino acids, uye ma antioxidants anodikanwa kune hutano kusagadzikana kupindura.

Mazai ese akanyanya kupfuma mu choline, chikafu chinowanikwa muhuwandu hwakawanda muzvishoma zvekudya. Choline yakaratidzirwa kutamba chikamu chakakosha muhutano hwehuropi uye inogona kudzivirira kubva kunetseka ().

Zvidzidzo zvezvipfuwo zvinocherekedza kuti choline inowedzera inogona kubatsira kushushikana kupindura uye kuwedzera mweya ().

8. Hove

Shellfish, iyo inosanganisira mussels, mbama, uye maoyster, akakwirira mumaamino acids senge taurine, iyo yakave yakadzidziswa nekuda kwayo inogona kukurudzira mweya ().

Taurine uye mamwe maamino acids anodiwa kugadzira maurotransmitter senge dopamine, ayo akakosha mukugadzirisa kushushikana kwekuita. Muchokwadi, zvidzidzo zvinoratidza kuti taurine inogona kuve neanodzvinyirira mhedzisiro ().

Shellfish inotakurirwawo vhitamini B12, zinc, mhangura, manganese, uye selenium, ese ayo anogona kubatsira kukurudzira mweya. Chidzidzo mu2,089 vanhu vakuru veJapan vanobatanidza yakadzika kutora zinc, mhangura, uye manganese ine kushushikana uye zviratidzo zvekushushikana ().

9. Acerola cherry upfu

Acerola cherries ndomumwe weakanyanya kugadzirwa mavitamini C. Vanozvirumbidza 50-100% yakawanda vhitamini C kupfuura michero yemucitrus semaranjisi nemarimu ().

Vitamin C inobatanidzwa mukumanikidza kupindura. Chii chimwezve, yakakwira vhitamini C mazinga akabatanidzwa kune yakakwidziridzwa manzwiro uye mashoma ezinga rekushungurudzika uye kutsamwa. Uyezve, kudya chikafu chakapfuma muvhitamini iyi kunogona kusimudzira mamiriro ese (,,).

Kunyangwe ivo vachigona kunakirwa patsva, acerola cherries anonyanya kuparara. Saka nekudaro, ivo vanowanzo kutengeswa sehupfu, iyo iwe yaunogona kuwedzera kuzvikafu nezvinwiwa.

10. Hove dzakakora

Hove dzakakora senge mackerel, herring, salmon, uye sardine zvakapfuma zvisingaite mu omega-3 mafuta uye vhitamini D, zvinovaka muviri izvo zvakaratidzwa kubatsira kudzikisa kushushikana uye kugadzirisa mamiriro.

Omega-3s haina kukosha chete kuhutano hwepfungwa uye nemanzwiro asi zvakare inogona kubatsira muviri wako kubata kushushikana. Muchokwadi, yakaderera omega-3 kudya kunosunganidzwa nekuwedzera kunetseka uye kushushikana muWestern populations (,,).

Vitamin D zvakare inotamba yakakosha mabasa muhutano hwepfungwa uye mutemo wekunetseka. Nhanho dzakadzika dzakabatana neyakawedzera njodzi yekuzvidya mwoyo uye kushushikana (,).

11. Parsley

Parsley mushonga unovaka muviri wakazara nema antioxidants - makomputa anoita kuti mamorekuru asina kugadzikana anonzi mahara radicals uye anodzivirira kusagadzikana kweiyo oxidative.

Kushushikana nekushushikana kwakabatana nezvirwere zvakawanda, zvinosanganisira kusagadzikana kwehutano hwepfungwa sekushungurudzika uye kusagadzikana. Zvidzidzo zvinoratidza kuti kudya kwakapfuma muma antioxidants kunogona kubatsira kudzivirira kusagadzikana uye kusagadzikana ().

Antioxidants inogona zvakare kubatsira kudzikisa kuzvimba, uko kunowanzo kuve kwakakwira kune avo vane kusagadzikana kusingaperi ().

Parsley inonyanya kupfuma carotenoids, flavonoids, uye mafuta asina kugadzikana, ese ane simba rine antioxidant zvimiro ().

12. Garlic

Garlic yakakwira mune sulfur makomponi ayo anobatsira kuwedzera mazinga e glutathione. Iyi antioxidant chikamu chemuviri wako wekutanga mutsara wekuzvidzivirira kubva kunetsekana ().

Uyezve, zvidzidzo zvemhuka zvinoratidza kuti gariki inobatsira kurwisa kushushikana uye kuderedza zviratidzo zvekushushikana uye kushushikana. Zvakadaro, kumwe kutsvagurudza kwevanhu kunodiwa (, 42).

Nzira Yekusvina Garlic

13. Tahini

Tahini ipfuma yakapararira yakagadzirwa kubva kumbeu yesesame, inova sosi yakanaka kwazvo yeamino acid L-tryptophan.

L-tryptophan ndiyo inotungamira yemanzwiro-anoronga maurotransmitter dopamine uye serotonin. Kuteedzera kudya kwakanyanya mu tryptophan kunogona kubatsira kuwedzera kushushikana uye kurerutsa zviratidzo zvekushushikana uye kusagadzikana ().

Muchidzidzo chemazuva mana muvakuru vechidiki makumi maviri neshanu, kudya kwakanyanya kwekuyedza kwakatungamira mukunaka, kudzikisira kushushikana, uye kudzikisira zviratidzo zvekushushikana, zvichienzaniswa nechikafu chakaderera mune ino amino acid ().

14. Mbeu yezuva

Mbeu dzeSonflower ipfuma sosi yevhitamini E. Iyi vhitamini-yakasungunuka mafuta inoshanda seyakasimba antioxidant uye yakakosha kune hutano hwepfungwa.

Kudya kwakaderera kweichi chikafu kunoenderana nekuchinja kwemamiriro uye kushushikana ().

Mbeu yezuva yezuva zvakare yakakwira mune zvimwe zvinonetsa-zvinoderedza zvinovaka muviri, zvinosanganisira magnesium, manganese, selenium, zinc, B mavitamini, uye mhangura ().

15. Broccoli

Cruciferous miriwo senge broccoli inozivikanwa nehutano hwavo. Kudya kwakapfuma mumiriwo ye cruciferous kunogona kudzikisa njodzi yako yecancer, chirwere chemwoyo, uye hutano hwepfungwa senge kushushikana (,,).

Cruciferous miriwo senge broccoli ndedzimwe dzakanyanya kugadziriswa chikafu chemimwe michero - inosanganisira magnesium, vhitamini C, uye folate - izvo zvakave zvichiratidzwa kurwisa kuora mwoyo zviratidzo ().

Broccoli zvakare yakapfuma mu sulforaphane, sarufa mukomboni ine neuroprotective zvivakwa uye inogona kupa kudzikamisa uye antidepressant mhedzisiro (,,).

Pamusoro pezvo, 1 kapu (184 gramu) yemabroccoli akabikwa anotakura pamusoro pe20% yeDV yevhitamini B6, iyo yakakwira yekudyiwa yakasungirirwa kune yakaderera njodzi yekuzvidya mwoyo uye kushushikana muvakadzi (,).

16. Chickpeas

Chickpeas dzakazara nekunetseka-kurwisa mavitamini uye mamineral, kusanganisira magnesium, potasium, B mavitamini, zinc, selenium, manganese, uye mhangura.

Idzi nyemba dzinonaka zvakare dzakapfuma muL-tryptophan, iyo muviri wako inoda kuburitsa mamood-anoronga maurotransmitter ().

Tsvagiridzo yakawana kuti chikafu chakapfuma mumapuroteni emiti senge nhokwe dzinogona kubatsira kusimudzira hutano hwehuropi uye kugadzirisa kuita kwepfungwa ().

Mune chidzidzo mune vanhu vanopfuura zviuru zvipfumbamwe, avo vakatevera chikafu cheMediterranean chakapfuma muzvikafu zvemiti senge mhodzi dzakasangana nemamiriro ekunze uye kusagadzikana zvakanyanya pane avo vaitevera chikafu chekuMadokero chakapfuma muzvikafu zvakagadzirwa ()

17. Chamomile tii

Chamomile mushonga wekurapa uyo wanga uchishandiswa kubvira panguva dzekare senge yekudzora kushushikana kwekudzora. Yayo tii uye mushoma zvakaratidzirwa kukurudzira kuzorora kwekurara uye kuderedza zviratidzo zvekushushikana uye kushushikana (,).

Chidzidzo chevhiki masere muvanhu makumi mana nevasere vane kushushikana chakaratidza kuti kutora 1.5 magiramu echamomile kubvisa kwakadzora salivary cortisol mazinga uye nekuvandudza kunetseka zviratidzo ().

18. Blueberries

Blueberries inosanganisirwa neanoverengeka ehutano mabhenefiti, kusanganisira yakagadziriswa mamiriro (,).

Aya ma berries akakwirira mu flavonoid antioxidants iyo ine simba rinopesana nekuzvimba uye neuroprotective mhedzisiro. Vanogona kubatsira kudzora kushushikana kwakanangana nekushushikana uye kudzivirira kubva mukushushikana-kwakabatana maseru kukuvara ().

Uyezve, zvidzidzo zvakaratidza kuti kudya chikafu chine flavonoid-chakawanda semablueberries chinogona kuchengetedza kubva pakuora mwoyo uye kukurudzira mafungiro ako (,).

Chinokosha

Zvikafu zvakawanda zvine zvinovaka muviri izvo zvingangokubatsira kudzikisira kushushikana

Matcha poda, hove dzakakora, kimchi, gariki, chamomile tii, uye broccoli ingori mashoma ayo anogona kubatsira.

Edza kusanganisa zvimwe zveizvi zvekudya uye zvinwiwa muchikafu chako kuti zvinyatso kusimudzira zororo kushushikana.