Zakudya zomwe zimalimbana ndi kukhumudwa ndikusintha malingaliro
Zamkati
Pofuna kuthana ndi zipsinjo zakukhumudwa ndikulimbikitsa moyo wabwino, ndikofunikira kuti munthuyo azidya zakudya zomwe zimalimbikitsa kupanga serotonin ndi dopamine, zomwe ndi zinthu zomwe zimapangitsa chidwi cha chisangalalo komanso thanzi mthupi. Chifukwa chake, zakudya zina zomwe zitha kuphatikizidwa pamoyo watsiku ndi tsiku ndi mazira, nsomba, nthochi, mbewu za fulakesi ndi chokoleti chamdima, mwachitsanzo.
Matenda okhumudwa ndimatenda amanjenje omwe amadziwika kwambiri ndi kutaya mphamvu komanso kutopa nthawi zonse, kuchiritsidwa kudzera pakuwunika kwa wazamisala komanso wama psychology, komabe kudya kumathandizanso kuti munthuyo akhale bwino komanso wosangalala. Umu ndi momwe mungazindikire zizindikiro za kukhumudwa.
Menyu yolimbana ndi kukhumudwa
Tebulo lotsatirali likuwonetsa chitsanzo cha mndandanda wamasiku atatu olimbana ndi kukhumudwa:
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | Banana smoothie, mkaka, 1 col wa oat supu + 1 col ya chiponde batala msuzi | Khofi wopanda shuga + sangweji yopanda mkate ndi dzira ndi tchizi | 1 yogurt wopanda ndi oats + 1 kagawo tchizi |
| Mgwirizano | 10 mtedza wa cashew + 1 apulo | Nthochi 1 yosenda ndi batala wa chiponde | Galasi limodzi la madzi a chinanazi ndi timbewu tonunkhira |
| Chakudya chamadzulo | 4 col ya msuzi wofiirira wa mpunga + 3 col wa supu ya nyemba + masamba omwe amatulutsidwa mu maolivi + 1 wowaza nkhumba | Pasitala yonse ndi tuna ndi phwetekere msuzi + saladi wobiriwira ndi maolivi ndi viniga | Salmoni wokazinga ndi zitsamba + puree wa maungu + 3 col ya msuzi wofiirira wa mpunga + saladi wosaphika |
| Chakudya chamasana | Galasi limodzi la yogurt wopanda msuzi ndi sitiroberi, 1 tiyi wa tiyi ndi 1/2 tiyi ya msuzi wa njuchi | Msuzi wa Acerola + 3 toast yathunthu ndi tchizi | Nthochi 1 + mabwalo atatu a 70% chokoleti |
Momwe mankhwala ayenera kukhalira
Chithandizo cha kukhumudwa chiyenera kuchitidwa molingana ndi malangizo a katswiri wazamisala kapena wamisala, ndipo kungakhale kofunikira, nthawi zina, kugwiritsa ntchito mankhwala. Kuphatikiza apo, ndikofunikira kuti munthuyo azilankhula ndikupita kunja ndi abwenzi komanso abale, kupewa kubisala mavuto, kudya zakudya zamtundu wa tryptophan, kuchita masewera olimbitsa thupi pafupipafupi komanso magawo azithandizo pafupipafupi.
Kuphatikiza apo, ndikofunikira kukumbukira kuti kukhumudwa ndimatenda akulu komanso kuti kuthandizidwa ndi mabanja ndikofunikira kuthana ndi vutoli. Chithandizo choyenera popanda kusiya chisamaliro ndikofunikira kuchiritsa kukhumudwa. Onani maupangiri ena amomwe mungatulukire kukhumudwa.
Dziwani zambiri zakukhumudwa komanso zomwe mungachite muvidiyo yotsatirayi:
Kusankha Kwa Tsamba
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