Zomwe Muyenera Kudziwa Zokhudza Zakudya Zotsutsana

Zamkati

• Malamulo 8 a Zakudya Zotsutsana ndi Nkhawa
• 1. Siyani shuga.
• 2. Idyani zakudya zambiri ndi tryptophan.
• 3. Phwando la nsomba.
• 4. Ikani chakudya choyambirira patsogolo.
• 5. Zowonjezera ndi turmeric.
• 6. Idyani mafuta ambiri abwino.
• 7. Masamba obiriwira.
• 8. Sip fupa msuzi
• Ndiye, Kodi Zakudya Zolimbana ndi Nkhawa Zimagwira Ntchito?
• Kodi Muyenera Kuyesa Zakudya Zotsutsana ndi Nkhawa?
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Mwayi mwina mwakhala mukuvutika ndi nkhawa kapena mukudziwa wina yemwe ali ndi nkhawa. Zili choncho chifukwa nkhawa imakhudza akuluakulu 40 miliyoni ku United States chaka chilichonse, ndipo pafupifupi 30 peresenti ya anthu amakhala ndi nkhawa nthawi ina pamoyo wawo. Pali njira zambiri zomwe nkhawa imadziwonetsera-mantha, m'mimba, zovuta zama auto, ndi ziphuphu, kungotchulapo zochepa-koma nthawi zambiri zimasintha moyo. (PS Ichi ndichifukwa chake muyenera kusiya kunena kuti muli ndi nkhawa ngati mulibe.)

Ndi anthu ambiri omwe akuvutika, pali chidwi chochulukirapo pakupeza yankho la nkhawa. Sarah Wilson, wamkulu wazakudya zoyera yemwe amadziwika bwino chifukwa cha bizinesi yake yamagulu angapo Ndimasiya Shuga, akuphatikizana ndi asayansi ndi akatswiri azaumoyo polimbana ndi thanzi lam'mutu.

Mu Epulo, Wilson adatulutsa chikumbutso chokhudza nkhawa zake, wotchedwa Choyamba Timapanga Chirombo Chokongola, momwe amafotokozera kulimbana kwake ndikufotokoza njira zomwe zidamuthandiza. Pamodzi ndi memoir, adatulutsa pulogalamu ya milungu iwiri ndikukonzekera tsopano ngati e-book-yomwe amayitcha. Zakudya Zotsutsana ndi Nkhawa. (Kuti tipewe chisokonezo, ndi bwino kutchula kuti katswiri wina wa zachipatala, Ali Miller, RD, adatulutsanso njira yake ya zakudya zotsutsana ndi nkhawa, zomwe zimagwiritsa ntchito njira yosiyana kwambiri ndi Wilson. Miller's 12-weeks Zina mwazoletsa zotupa zomwe Wilson amafotokoza pansipa, komanso amafuna kuti otsatira ake agwiritse ntchito malangizo a zakudya za keto.)

Wilson akufotokoza kuti chikonzero chake chimachokera pazofufuza zomwe zanenedwa kuti kuda nkhawa sikungokhala kusowa kwa mankhwala muubongo, komanso kuti kumayambanso chifukwa cha kutupa komanso kusalinganika m'matumbo. “Kafukufuku wasonyeza kuti kusokonezeka maganizo kumakhudzana kwambiri ndi zimene mumasankha komanso zimene mumadya,” akutero. "Izi zikutanthauza kuti 'kukonza' kwa nkhawa sikungokhala (mankhwala) okha, komanso zakudya zina zomveka zimasinthanso."

Ndithudi zikumveka kukakamiza-koma kodi kuchotsera shuga kwa milungu iwiri ndikokwanira kuchepetsa nkhawa? Pansipa, Wilson akufotokoza masinthidwe asanu ndi atatu azakudya omwe akuti atha kuthana ndi nkhawa. Kuphatikiza apo, tifotokoza ngati angagwire ntchito kapena ayi, malinga ndi kafukufuku ndi akatswiri ena.

Malamulo 8 a Zakudya Zotsutsana ndi Nkhawa

Zakudya zotsutsana ndi nkhawa za Wilson sizidalira kuwerengera zopatsa mphamvu kapena ma macronutrients, komanso cholinga chake ndikuthandizira kuchepa kwa thupi (ngakhale izi zitha kukhala zosangalatsa kwa anthu omwe pakadali pano akudya "zakudya zaku America"). M'malo mwake, chakudyacho chimatsatira malamulo asanu ndi atatu osavuta.

Mosadabwitsa wopatsidwa kwa Wilson's OG kuyesetsa - lamulo loyamba ndikudula shuga (zambiri pazomwe zili pansipa). Komabe, akutsindika kuti "zakudya izi sizokhudza zomwe simungadye, ndizokhudza zomwe mungadye." Malamulo ena asanu ndi awiri ndi okhudza zakudya Zambiri ya.

Pamodzi, akuti, malamulowa ali ndi ntchito zazikulu zitatu (zonse zomwe zimapangitsa kuchepetsa nkhawa): Thandizani kusokoneza shuga ndi shuga wamagazi, kuchepetsa kutupa, ndi kukonza matumbo a microbiota.

1. Siyani shuga.

Kusiya shuga-chimodzi mwazinthu zisanu ndi ziwiri zoledzera kwambiri-ndi lamulo loyamba. "Aliyense atha kupindula ndikuchepetsa kapena kusiya shuga," akutero Wilson. "Koma ngati muli ndi nkhawa, kuchepetsa shuga m'zakudya zanu ndiyofunika." M'malo mwake, pakhala maphunziro omwe akuwonetsa kulumikizana pakati pa nkhawa ndi zakudya zamtundu wa shuga.

Ndicho chifukwa chake njira ya Wilson ndiyo kusokoneza zinthu zoipa (shuga) ndi zabwino. Mfundo zake zikugwirizana ndi zomwe World Health Organisation idanena kuti azimayi achikulire samadya supuni zopitilira 6 za shuga tsiku lililonse. (Zokuthandizani: Ngati simukudziwa momwe mungapezere masipuni a shuga wowonjezerapo mukamagwiritsa ntchito, gawani magalamu a shuga omwe alembedwa pa chizindikirocho ndi 4.2.)

2. Idyani zakudya zambiri ndi tryptophan.

Inde, monga mu amino acid mu Turkey omwe amakupangitsani kugona.

Chifukwa chiyani? Ma neurotransmitters muubongo ndi thupi lanu amapangidwa kuchokera ku ma amino acid omwe mutha kuwapeza kudzera muzakudya zomanga thupi. "Ngati simupeza okwanira aminos - makamaka tryptophan-palibe okwanira kupanga serotonin, norepinephrine, ndi dopamine, zomwe zingayambitse kukhumudwa," akufotokoza. Ndipo, inde, kafukufuku akusonyeza kuti izi ndi zoona. (FYI: Serotonin, norepinephrine, ndi dopamine onse ndi ma neurotransmitters ofunikira pakukhazikika kwamalingaliro.)

Malingaliro ake ndi kudya magawo atatu a mapuloteni monga Turkey, nkhuku, tchizi, soya, mtedza, ndi peanut butter, patsiku. Chenjezo lokhalo ndilokusankha nyama zodyetsedwa ndi udzu kapena zaulere ngati kuli kotheka chifukwa nyama yodyetsedwa ndi udzu yawonetsedwa kuti ili ndi omega-3s, omwe amachepetsa kutupa.

3. Phwando la nsomba.

Kafukufuku wasonyeza kuti chimodzi mwazinthu zofunika kwambiri m'thupi mwa odwala omwe ali ndi vuto la kusowa kwamafuta ndi omega-3 fatty acids, atero a Wilson. Sitikudziwa ngati vuto la omega-3 limayambitsa kapena limabweretsa mavuto amisala, koma akuwonetsa kuwonjezera nsomba zazitali-zamafuta okhala ndi asidi ngati ma anchovies, hering'i, nsomba, ndi trout pazakudya ziwiri kapena zitatu kawiri pa sabata. (Ngati ndinu wosadya nyama, zakudya zopanda nyama izi zimakupatsani mafuta omega-3 fatty acid.)

4. Ikani chakudya choyambirira patsogolo.

Pakadali pano mwina mwamvapo kuti zakudya zofufumitsa zili ndi ma probiotic abwino a matumbo anu. Koma kodi mumadziwa kuti kafukufuku wina anapeza kuti omwe amadya zakudya zofufumitsa amakhala ndi zizindikiro zochepa za nkhawa? Ndicho chifukwa chake Wilson amalimbikitsa kudya kapu imodzi ya yogurt yodzaza mafuta kapena 1/2 chikho cha sauerkraut tsiku lililonse. (Zindikirani: Sauerkraut ina imangosakanizidwa mu viniga, choncho onetsetsani kuti ngati mukugula kraut yogulitsidwa sitolo imatulutsidwa.)

5. Zowonjezera ndi turmeric.

Turmeric imadziwika ndi mphamvu zake zotsutsa-kutupa. Ichi ndichifukwa chake Wilson akuwonetsa kumwa supuni ya tiyi ya 3 ya turmeric patsiku. (Nazi zina mwazabwino za turmeric).

"Njira yabwino kudya turmeric ili ndi gwero la mafuta ngati mafuta a coconut opezekanso ndi tsabola wakuda womwe umathandizira kuyamwa," akutero. Bukuli la momwe mungawonjezere turmeric pazakudya zilizonse kungakuthandizeni kuti mupindule kwambiri ndi zonunkhira.

6. Idyani mafuta ambiri abwino.

Nthawi yotsiriza pamene kuperewera kwa mapeyala, mantha ambiri adayamba. Chifukwa chake, mwayi ulipo, mwadya kale ena mafuta abwino. Koma Wilson akufuna kuti mudye mafuta athanzi - monga mafuta a azitona, batala, mafuta a kokonati, mtedza, ndi mbewu. (Zokhudzana: Zakudya 11 Zamafuta Apamwamba Zomwe Zakudya Zathanzi Ziyenera Kuphatikizidwa Nthawi Zonse)

Zili choncho chifukwa chakuti kafukufuku wina anapeza kuti amuna akamadya zakudya zonenepa kwambiri (zokhala ndi 41 peresenti ya zopatsa mphamvu zawo zochokera kumafuta), ankanena zokhala ndi nkhawa zochepa kuposa gulu lina. Mafuta ochulukirapo, kupsinjika pang'ono? Chitani.

7. Masamba obiriwira.

Mukudziwa kale kuti pali zopindulitsa zambiri zopezera zakudya zomwe mwalimbikitsa zamasamba tsiku lililonse. Chabwino, mdzina la thanzi lam'mutu, Wilson akuwonetsa kupeza magawo asanu ndi awiri kapena asanu ndi anayi patsiku (la masamba obiriwira, makamaka). (Zowonjezera: Sayansi Ikuti Kudya Zipatso Zambiri Ndipo Zamasamba Zingakupangitseni Kukhala Osangalala)

"Kale, sipinachi, chard, parsley, bok choy, ndi masamba ena aku Asia ali odzaza ndi mavitamini ndi ma antioxidants ndipo ndi njira zabwino kwambiri," akutero.

8. Sip fupa msuzi

Ubwino wa msuzi wa fupa ndi wodziwika bwino komanso wofunika kwambiri. Ichi ndichifukwa chake Wilson amalangiza kuti "muzimwa chikho chimodzi chamasiku onse kuti muthandizire kugaya chakudya, kuchepetsa kutupa, komanso kuchepetsa nkhawa."

Ndiye, Kodi Zakudya Zolimbana ndi Nkhawa Zimagwira Ntchito?

Mfundo zazikuluzikulu - musadye shuga, koma tsindikani tryptophan, turmeric, mafuta athanzi, nsomba, zakudya zofufumitsa, masamba amasamba, ndi msuzi wa mafupa - zikuwoneka zosavuta komanso zathanzi mokwanira. Koma kodi kuwatsatira kungathandizedi kuchepetsa nkhawa? Malinga ndi akatswiri ena, zitha kutero.

"Ndikukhulupirira kuti chithandizo chamankhwala-kugwiritsa ntchito zakudya zopatsa thanzi kuti muchepetse kapena kupewa matenda ndikupangitsa kuti thupi ndi thanzi lanu likhale labwino-nthawi zina ndizothandiza kuposa mankhwala achikhalidwe," akutero Kristen Mancinelli, R.D.N., wolemba Yambani Yoyamba Ketosis.

Ndipo Dave Asprey, yemwe adadzitcha kuti biohacker, woyambitsa ndi CEO wa Bulletproof, amakhulupirira kuti zakudya zitha kugwiritsidwa ntchito kuthana ndi nkhawa, makamaka: "Ndizowona kuti mabakiteriya anu am'matumbo atatha, amatumiza maubongo anu kudzera mu mitsempha yayikulu , zomwe zingayambitse kusintha kwanu ndikukhala ndi mavuto amisala, "akutero. Ichi ndichifukwa chake akuti matumbo athanzi amakhudzanso nkhawa zanu-ndipo chifukwa chake kuchotsa shuga, kudya zakudya zoletsa kutupa, komanso kudya mafuta athanzi ndizotsatira zake za Bulletproof Diet, zomwe zanenedwanso kuti zimachepetsa nkhawa. (BTW: Chilichonse Chimene Muyenera Kudziwa Zokhudza Kutulutsa Thupi Lanu)

Nayi chinthu ichi: Wilson alibe maphunziro apamwamba azakudya, zakudya zopatsa thanzi, kapena ma dietetics, ndipo si katswiri wazamisala. Ndipo mpaka pano, sipanapezeke kafukufuku wokhudza dongosolo la Wilson lodana ndi nkhawa (kapena pazakudya zina zomwe zikukula ndikulonjeza kuchepetsa zizindikiro za nkhawa). Kafukufuku amachita tsimikizirani, komabe, kuti pangakhale zochepetsera nkhawa komanso thanzi lamatumbo pamalamulo aliwonse mu pulogalamu yake. Apo ayi, ubwino uliwonse wochepetsera nkhawa wa ndondomeko yeniyeni ya milungu iwiri ndi yongopeka.

Kodi Muyenera Kuyesa Zakudya Zotsutsana ndi Nkhawa?

Pamapeto pake, kupeza zomwe zimakuchitirani zabwino ndikofunikira. Ngati mukuganiza kuti mukuvutika ndi nkhawa (kapena vuto lina laumoyo), njira yanu yoyamba yodzitchinjiriza ndikubetcha bwino ndikupeza wothandizira zaumoyo kuti mulankhule naye kuti mutha kupanga dongosolo loti muchitepo kanthu. Pamodzi, mutha kuvomereza kuti kuthana ndi nkhawa kudzera pakusintha kwa zakudya kumatha kukhala gawo limodzi lazosokoneza kukhala athanzi labwino. (Njira Zothandizira Kuchepetsa Nkhawa za Misampha Yodziwika Yodandaula zitha kuthandizanso.)

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