Chakudya cholimbana ndi Kupsinjika ndi Kuda nkhawa
Zamkati
- 1. Zakudya zokhala ndi Vitamini B wambiri
- 2. Zakudya zolemera kwambiri za Tryptophan
- 3. Masamba ndi zipatso
- 4. Zakudya zokhala ndi omega-3
- 5. tiyi wokhudzidwa
- Menyu yolimbana ndi kupsinjika
Zakudya zolimbana ndi kupsinjika ziyenera kukhala ndizakudya zambiri zokhala ndi zinthu zomwe zimathandiza kuchepetsa nkhawa ndikuwonjezera moyo wabwino, monga mtedza, nthochi, oats ndi chilakolako cha tiyi wa zipatso, mwachitsanzo.
Kuphatikiza pakuchepetsa nkhawa ndikuchepetsa nkhawa, kudya zakudya izi pafupipafupi kumathandiza kuteteza thupi ku zipsinjo zomwe zimadza chifukwa cha kupsinjika, monga kupweteka mutu, kutaya tsitsi, kunenepa kwambiri komanso kukalamba msanga. Chifukwa chake, zakudya zolimbana ndi kupsinjika ziyenera kukhala ndi izi:
1. Zakudya zokhala ndi Vitamini B wambiri
Vitamini B amapezeka muzakudya monga letesi, peyala, mtedza, mtedza, mtedza ndi mbewu zonse, zomwe zimaphatikizapo buledi wofiirira, mpunga ndi pasitala wathunthu wa tirigu, ndi oats.
Mavitamini a B amatenga nawo gawo pakupanga mphamvu m'thupi ndikuthandizira kukonza magwiridwe antchito amanjenje, kuthandiza kupumula.
2. Zakudya zolemera kwambiri za Tryptophan
Zakudya zolemera za Tryptophan zimathandiza kuthana ndi kupsinjika chifukwa zimawonjezera kupanga serotonin, mahomoni opangidwa muubongo omwe amakupatsani thanzi ndikukhala omasuka. Tryptophan imapezeka mu zakudya monga nthochi, chokoleti chakuda, koko, oats, tchizi, mtedza, nkhuku ndi mazira. Onani mndandanda wathunthu pano.
3. Masamba ndi zipatso
Masamba ndi zipatso zimakhala ndi mavitamini, michere ndi flavonoids, zomwe ndi zinthu zomwe zimakhala ndi mphamvu yayikulu yama antioxidant komanso zomwe zimathandizira kutsitsa kuthamanga kwa magazi, kuthandiza kupumula ndikuthana ndi kupsinjika. Zakudya zazikulu mgululi zimathandiza kupewa nkhawa ndi zipatso zokonda kudya, wiki, lalanje, chitumbuwa ndi masamba obiriwira obiriwira, monga kale, sipinachi ndi broccoli.
4. Zakudya zokhala ndi omega-3
Omega-3s amatha kupezeka muzakudya monga tuna, salimoni, sardini, mbewu ya fulakesi ndi chia, mtedza ndi yolk. Ndi mtundu wamafuta abwino omwe amathandiza kuchepetsa kutupa m'thupi ndikuwongolera kuchuluka kwa cortisol, mahomoni opsinjika.
Kuphatikiza apo, imagwira nawo ntchito yopanga ma neuron ndipo ndiyofunikira pakufalitsa zikhumbo zamitsempha, kuthandiza kukonza kukumbukira ndi kupewa matenda monga Alzheimer's, Parkinson's ndi mavuto amtima. Phunzirani zabwino zonse za omega-3.
5. tiyi wokhudzidwa
Kuposa chipatso chomwecho, masamba okonda zipatso amathandizira kupumula ndikuthana ndi kupsinjika chifukwa chokhala ndi ma alkaloid ndi flavonoids, zinthu zomwe zimathandiza kukhazika mtima pansi ndikumasula minofu, kuphatikiza pakugwira ntchito ngati mankhwala oletsa kupweteka.
Kumwa chikho chimodzi cha tiyi wazipatso usiku kumathandizira kukonza kupuma, kukhazikika kwa mtima, kupewa migraines ndikulimbana ndi tulo, komwe kumapangitsa kupumula kofunikira kuti ugone bwino usiku. Onani Momwe mungagwiritsire ntchito chilakolako cha zipatso kuti mugone bwino.
Ndikofunika kukumbukira kuti kuti tipeze zabwino zothandiza kuchepetsa kupsinjika ndi nkhawa, zakudya izi ziyenera kudyedwa pafupipafupi pakudya koyenera. Kuphatikiza apo, kudya zakudya zokhala ndi mafuta ambiri, shuga, zakudya zokazinga ndi zakudya zopangidwa monga soseji, nyama yankhumba, mabisiketi odzaza ndi msuzi wophika ng'ombe, ziyenera kupewedwa.
Menyu yolimbana ndi kupsinjika
Gome lotsatirali likuwonetsa chitsanzo cha masiku atatu azakudya zolimbana ndi kupsinjika.
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | 200 ml ya madzi a lalanje ndi kaloti + 1 dzira omelet ndi tchizi | 200 ml ya mkaka + magawo awiri a mkate wonse wambewu ndi tchizi ta ricotta | Banana smoothie wokhala ndi oats |
| Zakudya zoziziritsa kukhosi m'mawa | Kusakaniza kwa cashew ndi mtedza wa Pará | 2 kiwis + 1 col wa msuzi wa mabulosi a goji | Mtedza 15 + mabwalo awiri a chokoleti 70% |
| Chakudya chamadzulo | Nkhuku zophika ndi ufa wonyezimira + 4 col ya msuzi wa mpunga + 2 col nyemba + letesi, karoti ndi saladi wa nkhaka | 1/2 chidutswa cha nsomba yokazinga + ya mpunga wofiirira + saladi ya sipinachi ndi karoti wa grated | Pasitala wa tuna (wokhala ndi pasta yonse) + msuzi wa phwetekere + broccoli wambiri |
| Chakudya chamasana | 1 yogurt wopanda kanthu ndi nthochi + supuni 1 ya chia | Magawo awiri a papaya wosweka + supuni 1 ya oats | Supuni 4 za peyala + supuni 1 ya uchi |
Kuphatikiza pakusintha zakudya zanu, kuchita masewera olimbitsa thupi nthawi zonse kumathandizanso kuti muchepetse kupsinjika ndikuwonjezera kutulutsa kwa mahomoni omwe amakupatsani thanzi.
Kuti mudziwe momwe mungaphatikizire zakudya izi muzakudya zanu, onerani vidiyo yotsatirayi kuchokera kwa katswiri wazakudya zathu:
Zanu
Mphuno yopasuka
