Izi Ndizo Zakudya Zoposa Zomwe Zilimbana ndi Kuvutika Maganizo

Yang'anani Mwachidule Chifukwa cha Kuvutika Maganizo

Anthu a ku America oposa 15 miliyoni akuvutika maganizo kwambiri!

Zimayambitsa kusiyana ndi kutayika ndi chisoni, kukhala ndi chibadwa, maganizo (kodi mumakhala osasamala?), Kusintha kwa moyo, nkhawa, kusowa tulo ndi kuchita masewera olimbitsa thupi, kudzipatula, ndi kumva ululu komanso matenda ochepa.

Zizindikiro za kuvutika maganizo nthawi zambiri zimafanana ndi zovuta zomwe zimayambitsa! Amachokera ku chibwibwi kukwiya ndi kukhumudwa, kusowa cholinga komanso kukhudzidwa, kusakhoza kuyamba kapena kukwaniritsa ntchito, kudzipatula, kutopa kwanthawi yaitali komanso ngakhale kupweteka.

Mankhwala ochiritsira ndiwo mankhwala opatsirana komanso mankhwala. Ngakhale ambiri amavomereza kuti masewera olimbitsa thupi komanso kudya zakudya zathanzi sikungathe kuchiza matenda, zonsezi zimapititsa patsogolo kuti zichepetse zotsatira. Kuwonjezera apo, mabungwe azachipatala olemekezeka monga Mayo Clinic amanenera kugwirizana pakati pa zakudya zomwe timadya ndi kuvutika maganizo.

Kafukufuku wina ku British Journal of Psychiatry akufotokoza kuti anthu omwe ali ndi zakudya zambirimbiri amadwala kwambiri. Kafukufuku wina wofalitsidwa ku European Journal of Clinical Nutrition anapeza kuti anthu amene amadya zipatso ndi ndiwo zamasamba sankavutika maganizo kwambiri.

Zachilengedwe Zolimbana ndi Kuvutika Maganizo

Chimodzi mwa zifukwa za kupsinjika maganizo ndizambiri za homocysteine ​​m'magazi. Malingana ndi kafukufuku wofalitsidwa mu Psychosomatic Medicine , ma level ochepa a folic acid ndi vitamini B-12 amachititsa kuwonjezeka kwa homocysteine ​​ndi kuvutika maganizo. Motero, kuwonjezereka kudya kwanu kungakhale njira imodzi yothandizira kuthetsa kuvutika maganizo.

Chinthu china chothandiza ndi selenium. Ichi ndi antioxidant champhamvu yomwe imachepetsa kupsyinjika kwa okosijeni mu ubongo zomwe zimachepetsa kuvutika maganizo.

Chinthu chinanso ndi tryptophan, amino acid ofunika kwambiri omwe amatithandiza kupumula ndikukhala bwino.

Magnesium imathandiza kuchepetsa kupumula m'mitsempha ndi minofu yathu ndipo zimathandizira kugona komanso kukhala ndi maganizo abwino.

Zina zowonjezera zowonjezera ndizowonjezereka ndi potaziyamu. Zitsulo zimakhala ndi tizilombo tosungira bwino pochotsa poizoni, ndi zothandizira pomanga chidziwitso chokwanira, kuthandiza kuchepetsa njala ndi kukhala ndi kulemera kwabwino. Kuchulukitsa ndi chinthu chofunika kwambiri chifukwa kunenepa ndi chimodzi mwa zifukwa zambiri zomwe zimayambitsa vutoli. Potaziyamu imapangitsa kuti thupi liziyenda bwino lomwe limathandiza kuchepetsa zizindikiro za kuvutika maganizo.

Kudya zakudya zomwe zimawonjezera serotonin mu ubongo zimayesedwa kuti ndi zofunika kuti tithandizire kuchepetsa zizindikiro za kuvutika maganizo. Zakudya zomveka mu zipatso ndi ndiwo zamasamba zambiri zimapangitsa kuti serotonin ipangidwe.

Tiyeni tiyang'ane Kulimbana Kwambiri Kwambiri Kulimbana ndi Zipatso

1. Zipatso za Citrus ndizomwe zimapangitsa kuti ziwonongeke.
2. Mitundu ya Blueberries, raspberries ndi strawberries ndi njira ina yodetsa nkhawa-kumenyana ndi folic acid.
3. Tomato ndi chipatso chokhala ndi lycopene chomwe chimathandiza zinyama zosaoneka bwino zomwe zimathandiza kuchepetsa zotsatira za kuvutika maganizo.
4. Zipatso za Kiwi zimanyamula phokoso lamphamvu la mankhwala omwe amathandiza kulimbana ndi kuvutika maganizo monga kuphatikiza, vitamini K, tryptophan ndi.
5. Nthomba zimakhala ndi mankhwala osiyanasiyana omwe amathandiza kumasula serotonin mu ubongo umene umakweza maganizo. Amatenganso nkhonya yamphamvu ya mphamvu ya chirengedwe yomwe imakhala yathanzi yomwe imafunika kupewa ndi omwe akuvutika maganizo.

Tsopano tiyeni tiyang'ane pa Njira Yabwino Yothetsera Kulimbana ndi Mbewu

1. Mbeu za mpiru ndizofunika kwambiri zomwe zimathandiza kwambiri kuchepetsa zizindikiro za kuvutika maganizo.
2. Zina zowopsa kwambiri monga Brussels zikumera, kabichi ndi broccoli zimakhalanso zovuta komanso omega-3.
3. Nyerere zatsimikiziridwa kuti zitha kuchepetsa zizindikiro za kuvutika maganizo, chifukwa cha mankhwala omwe amadziwika kuti betaine omwe amathandiza kulamulira homocysteine.
4. Bowa ali ndi mavitamini, minerals komanso phytonutrients ambiri omwe amamenyana ndi kupweteka monga selenium, folate ndi vitamini D. Bowa pang'ono chabe tsiku lingathandize kuchepetsa zizindikiro!
5. Tsabola wonyezimira kwambiri ndi njira yabwino yothetsera zolaula ndikuthandizira kuchepetsa zizindikiro za kupsinjika maganizo ndi chitukuko chawo cholemera ndi B-6. Kalata ya alkaloid yomwe imapezeka mu tsabola ya belu yasonyezedwanso kuti imakhala ndi ululu wochotsa katundu m'mabungwe a ma laboratory pa zinyama.

Gwiritsani ntchito zipatso ndi ndiwo zamasamba m'maphikidwe anu a madzi ndi smoothie kuti muthe kulimbana ndi kuvutika maganizo. Musalole kuti zokhumudwitsa zikugwetseni!