Chakudya cha osowa tulo (ndi menyu)
Zamkati
- Zakudya zomwe zimalimbikitsa kugona
- 1. Yesani
- 2. Magnesium
- 3. Zakudya zonenepetsa omega-3 ndi vitamini D
- 4. Calcium
- Zakudya zomwe zingayambitse kugona
- Zakudya zizikhala bwanji
- Menyu yolimbana ndi kusowa tulo
Kusowa tulo ndi vuto laumoyo lomwe limakhudza anthu ambiri ndipo limatha kusinthidwa ndi zakudya, popeza pali zakudya zina zomwe zimalimbikitsa komanso zomwe zimakonda vutoli, monga zimachitikira ndi tsabola ndi caffeine, mwachitsanzo.
Kuphatikiza apo, palinso zakudya zina zomwe zimathandiza kuthana ndi tulo, monga mtedza, womwe ndi gwero labwino la melatonin, mahomoni omwe amapangidwa mthupi ndipo ndi omwe amachititsa kuti kugona kugona. Zakudya izi ziyenera kuphatikizidwa pazakudya ndikudya tsiku lililonse kuti ndi gawo la chithandizo chogona chomwe dokotala akuwonetsa.
Zakudya zomwe zimalimbikitsa kugona
Zakudya zazikulu zomwe zimathandiza kuthana ndi tulo ndizomwe zili ndi:
1. Yesani
Tryptophan imakonda kupanga melatonin mthupi, yomwe kupatula kuyang'anira kugona ndi antioxidant, imakhala ndi zotsatira zoteteza ku matenda, zotupa, zimathandizira chitetezo chamthupi, pakati pa ena. Kuphatikiza apo, zimathandizira kupanga serotonin, kuyambitsa bata ndi kuwodzera.
Zakudya zokhala ndi tryptophan ndi Turkey, mkaka, nyama, oats, nsomba, tomato, tchizi choyera, kiwi, mtedza, maamondi, mkaka wa mpunga ndi uchi.
2. Magnesium
Magnesium ikhoza kuthandizira kupititsa patsogolo kugona, chifukwa kumachepetsa kuchuluka kwa cortisol, mahomoni okhudzana ndi kupsinjika omwe amalepheretsa kugona. Kuphatikiza apo, imawonjezera GABA, neurotransmitter yomwe imalimbikitsa kupumula ndi kugona.
Zakudya zomwe zili ndi mcherewu ndi adyo, nthochi, walnuts, ma almond, prunes, mkate, nyemba ndi mpunga wofiirira, salimoni ndi sipinachi.
3. Zakudya zonenepetsa omega-3 ndi vitamini D
Zakudya zokhala ndi omega-3 ndi vitamini D ndizofunikira kwambiri pakupanga serotonin, mankhwala amubongo omwe amalimbikitsa kugona. Zakudya zokhala ndi vitamini D wochuluka ndi mafuta a chiwindi, nsomba, mkaka, dzira, nyama, sardines ndi batala.
Zakudya zokhala ndi omega-3s ndi mafuta amchere, salimoni, sardini, nthanga za flaxseed ndi chia, tuna, hering'i ndi mtedza.
4. Calcium
Kuperewera kwa calcium m'thupi kumatha kufanana ndi kusowa tulo, chifukwa ndichofunikira kwambiri kuti mutsimikizire kuti serotonin ipangidwe. Chifukwa chake, tikulimbikitsidwa kuti muwonjezere kudya zakudya zopatsa calcium, monga yogurt wamba ndi mkaka, makamaka musanagone. Mfundo imodzi ndikumwa 1 chikho cha mkaka wotentha musanagone.
Zakudya zomwe zingayambitse kugona
Anthu omwe ali ndi vuto lakusowa tulo ayenera kupewa zakudya zomwe zimayambitsa dongosolo lamanjenje, chifukwa zimatha kupangitsa kugona kugona: khofi, zakumwa zakumwa, zakumwa zozizilitsa kukhosi, tiyi wakuda, tiyi mnzake, tiyi wobiriwira, ginger, tsabola, chokoleti ndi açaí.
Zakudya izi ziyenera kupewedwa pambuyo pa 4 koloko masana, popeza ubongo umakhala ndi nthawi yochulukirapo yolandirira zikhumbo zamagetsi zofunikira pakukhazikitsa tulo ndikutsimikizira kugona mokwanira.
Kuphatikiza apo, ndikofunikira kupewa zakudya zokazinga, zokhala ndi mafuta ochulukirapo, shuga woyengedwa kapena chakudya chochuluka pafupi ndi nthawi yogona, chifukwa zimatha kuyambitsa kudzimbidwa ndikusokoneza tulo.
Zakudya zizikhala bwanji
Ndikofunikira kuti zakudya zololedwa ziphatikizidwe pazakudya zatsiku ndi tsiku, kupewa zopatsa mphamvu masana komanso usiku. Kuphatikiza apo, muyeneranso kupewa kudya pafupi kwambiri ndi nthawi yogona komanso osawonera TV mukamadya, mwina zingakhale zosangalatsa kukhala ndi msuzi wotentha panthawi yamadzulo yolimbikitsa kugona.
Ndikofunikanso kukhala ndi ndandanda yanthawi zonse pokhudzana ndi chakudya komanso nthawi yogona komanso kudzuka. Ndikothekanso kumwa tiyi wa apulo musanagone, popeza ili ndi zinthu zomwe zimathandiza kukhazika mtima pansi, kulimbikitsa kugona komanso kuchepetsa kugona, chifukwa chakuti ili ndi apigenin, antioxidant yomwe imagwira zolandirira tulo muubongo.
Menyu yolimbana ndi kusowa tulo
Gome lotsatirali likuwonetsa chitsanzo chamenyu cholimbana ndi tulo.
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | 1 chikho cha khofi ndi mkaka + magawo awiri a mkate wamphumphu ndi tchizi woyera + apulo | 1 chikho cha yogurt yosavuta + 4 toast yathunthu ndi ricotta + 1 tangerine | 1 chikho cha khofi ndi mkaka + oat zikondamoyo ndi nthochi ndi sinamoni + supuni 1 ya batala wa chiponde |
| Zosakaniza | 1 mtedza wochuluka + 1 nthochi | Gawo limodzi la vwende | 1 yogurt yosalala + 1 col ya flaxseed ndi oat flakes + supuni 1 ya uchi |
| Chakudya chamadzulo | Pasitala ya wholegrain yokhala ndi msuzi wa phwetekere wachilengedwe ndi tuna + katsitsumzukwa ndi mafuta + 1 lalanje | Magalamu 100 a saumoni + supuni ya mpunga wofiirira + saladi ya sipinachi ndi supuni imodzi ya maolivi + 3 prunes | Msuzi wa nkhuku ndi nyemba zoyera, mbatata ndi masamba + chidutswa chimodzi cha mavwende |
| Mgonero | 1 yogurt yosalala ndi kiwi 1 chodulidwa | Galasi limodzi la mkaka wotentha + 3 toast yathunthu ndi tchizi woyera | 1 chikho cha melissa tiyi + nthochi yokhala ndi uzitsine wa sinamoni |
Ndalama zomwe zimaphatikizidwa pamndandandawu zimasiyana malinga ndi msinkhu, kugonana, zolimbitsa thupi ndipo pakhoza kukhala matenda ena okhudzana kapena ayi, chifukwa chake chofunikira ndikupempha chitsogozo kwa katswiri wazakudya kuti athe kuwunika kwathunthu ndikuwerengera dongosolo loyenera lazakudya. ku zosowa za munthu.
Onani malangizowo ena momwe kusowa tulo kuyenera kukhalira:
Onetsetsani Kuti Muwone
Zopangira ana zomwe mukufuna