Zakudya 11 Zomwe Zingathetsere Kupsinjika

Zamkati

• 1. Zolemba
• 2. Salmoni
• 3. Tart Cherry Madzi
• 4. Broccoli
• 5. Maamondi
• 6. Edamame
• 7. Chotupitsa Chambewu Zonse
• 8. Nyemba
• 9. Zipatso za Citrus
• 10. Strawberries
• 11. Pasitala Yonse-Tirigu
• Onaninso za

Mukakhala ndi nkhawa, mwina simukupanga zakudya zopatsa thanzi. "Tikapanikizika, timakonda kuchotsa malingaliro athu pazomwe zikuchitika, chifukwa chake timatembenukira kuchakudya chifukwa chimatipangitsa kumva bwino ndipo chimatisokoneza," atero a Abby Langer, R.D., omwe ali ndi Abby Langer Nutrition ku Toronto. Zakudya zina zomwe mumakonda monga mwana, kunena kuti, chokoleti, tchipisi cha mbatata, kapena nkhuku casserole, zitha kupangitsa kukumbukira kosangalatsa, chifukwa chake timadya kuti tibwerere kumalo osangalatsa amenewo, akutero.

Koma izi zikhoza kukulitsa vutoli. "Ayisikilimu ndi tchipisi titha kukupangitsani kuti muzimva bwino munthawi yochepa, koma m'kupita kwanthawi, zimatha kukulitsa thanzi lanu komanso kupsinjika kwanu," atero a Abby Langer, R.D., omwe ali ndi Abby Langer Nutrition ku Toronto. "Pamene mukumva kuti mulibe mphamvu, muyenera kusamalira thupi lanu, osati kuligonjetsa ndi zakudya zopanda thanzi."

Kuti tidziwe zambiri zokhudza thupi, thupi limatha kuyankha pamavuto (ganizirani: kupsinjika kwa minofu, kupopera kwa magazi, kusintha kwa kupuma, kuthamanga kwa mtima) monga mahomoni opsinjika monga adrenaline, noradrenaline, ndi pampu ya cortisol kudzera m'dongosolo lanu. Onjezani m'mimba wokwiya komanso kusintha kwa njala, ndipo mwadzipangira phwando loipa.

Malinga ndi bungwe la American Psychological Association, kuyankha kwa "nkhondo kapena kuthawa" kumeneku ndi njira yachilengedwe yomwe mwina inali yothandiza kumayambiriro kwa chisinthiko - koma osati kwambiri pazovuta zamakono monga magalimoto, nthawi yothira, ndi mavuto a chibwenzi. Chifukwa kupsinjika kosatha kumatha kubweretsa mavuto azaumoyo, ndikofunikira kuti muzigwira ASAP.

M'malo molimbana ndi Ben & Jerry, yesani zakudya zopatsa thanzi izi kuti mukhale bata kuchokera mkati mpaka kunja.

1. Zolemba

Chipatso chosunthika ichi ndi gwero labwino kwambiri la vitamini B6, lomwe lawonetsedwa kuti limachepetsa nkhawa pothandizira kuti dongosolo lamanjenje lizigwira ntchito moyenera. Avocados imaperekanso potaziyamu wathanzi (peyala imodzi ili ndi 975mg, pomwe nthochi ili ndi 422mg yokha), yomwe imathandizira kuwongolera kuthamanga kwa magazi. Kuti mukwaniritse chakudya chapamwamba ichi kuti mupanikizike, konzekerani chotupitsa cha avocado m'mawa kapena sakanizani mbale ya guacamole. (PS Apa ndi momwe mungadulire bwino avocado.)

2. Salmoni

Nsomba ya nyamayi imakhala ndi omega-3 fatty acids wambiri, zomwe kafukufuku akuwonetsa kuti zimawonjezera kukhudzidwa kwachilengedwe. Kuphatikiza apo, omega-3s amathandizira kuteteza mtima wanu, zomwe ndizofunikira mukakhoma msonkho. Kupsinjika mtima kumapangitsa kuti hormone ya cortisol ikwere, ndipo ngati milingo ikhala yotsika, imatha kuwononga dongosolo lanu lamtima (osatchulapo zomwe zingayambitse kutupa kwanthawi yayitali). Salmoni ndi gawo lalikulu lazakudya za ku Mediterranean, chakudya chomwe nthawi zonse chimawerengedwa kuti ndi chimodzi mwazabwino kwambiri chifukwa cha mapindu ake azaumoyo.

3. Tart Cherry Madzi

Sikuti amangodya zakudya kuti azivutika maganizo-zakumwa zingathandizenso. Ichi ndichifukwa chake Alex Caspero, RD, wopanga Delish Knowledge, akuwonetsa kuti muchepetse madzi a chitumbuwa ngati mukuvutitsidwa kwambiri. "Zakudya zopatsa thanzi komanso zakumwa zopangidwa ndi tiyi kapena zakumwa zambiri zimatha kuwonjezera kukomoka ndikumva shuga wambiri wamagazi, zomwe zingakhudze mtima wanu," akufotokoza.

Koma msuzi wa chitumbuwa umapereka melatonin kukonza komwe sikungokuthandizani kuti mukhale chete komanso kumalimbikitsa magonedwe athanzi. Imwani pagalasi madzulo, kapena malizani kulimbitsa thupi kwanu ndi galasi la 8-ounce, chifukwa likhoza kufulumizitsa kuchira.

4. Broccoli

Chikho chimodzi cha broccoli wophika chimakhala ndi vitamini C wochulukirapo kuwirikiza kawiri kuposa lalanje laling'ono, lomwe limathandiza kuchepetsa kuthamanga kwa magazi ndi kuchuluka kwa cortisol. Zimalimbikitsanso chitetezo cha mthupi, chomwe chingafooke chifukwa cha kupsinjika maganizo (kumapangitsa kuti mukhale okhudzidwa ndi chimfine). Sakanizani broccoli mu omelet yam'mawa, kapena muviike mu hummus kuti mutenge chakudya chamasana. (Muthanso kuyesa maphikidwe athanzi achi Thai omwe ali ndi zakudya zingapo zabwino zopanikizika.)

5. Maamondi

Mmodzi mwa mtedza wathanziwu amakhala ndi 20 peresenti yamtengo wapatali wa tsiku ndi tsiku wa magnesium, mchere womwe umathandizanso kuthana ndi milingo ya cortisol. Kafukufuku wasonyezanso kuti magnesium imathandizira kukhazika mtima pansi pamanjenje ndipo imathandizira kugona bwino. "Kuphatikiza apo, tonsefe timafuna kuchitapo kanthu tikakhala ndi nkhawa, sichoncho?" anatero Langer. Sungani chakudya chapamwamba ichi kuti mukhale ndi nkhawa, ndikugawaniza magawo amodzi (pafupifupi kukula kwa galasi) kuti mudye tsiku lonse.

6. Edamame

Lembani ma appetizers okazinga ndikuyitanitsa edamame nthawi ina mukadzafika pa bar ya sushi. "Zakudya zina zimatha kukometsa mtima, pomwe zakudya zamafuta zimatha kukugwetsani pansi chifukwa zimakhala zovuta kupukusa," atero a Marisa Moore, R.D., katswiri wazakudya ku Atlanta komanso wolankhulira Academy of Nutrition and Dietetics. Monga bonasi, veggie imakhala ndi mavitamini a B-pamodzi ndi vitamini D, folic acid, calcium, ndi magnesium - mbale ya combo ya makhalidwe omwe amathandiza thupi kupanga serotonin yopititsa patsogolo maganizo.

7. Chotupitsa Chambewu Zonse

Ndiko kulondola, ma carbs sasiya malire pamene mukuyang'ana zakudya kuti mukhale ndi nkhawa. Koma mukachepetsa mitundu yoyera (yoyera), thupi lanu ndi ubongo wanu zikomo. "Zakudya zopatsa mphamvu zimathandizira matupi athu kupanga serotonin yokhazika mtima pansi, ndipo mkate wa tirigu wonse umapereka mlingo wathanzi komanso mavitamini a B kuti pakhale bata," akutero Langer. Nthawi ina mukadzagunda 3 koloko masana. kuchepa, kufikira chakudya chamagulu atatu chomwe chimalimbana ndi kupsinjika: smash kotala ya kotala pa kagawo kakang'ono ka nyemba ndikumaliza ndi supuni zingapo za nyemba zakuda. (BTW, apa pali kusiyana pakati pa tirigu wathunthu ndi mbewu zonse.)

8. Nyemba

Kodi mumadziwa kuti magnesium ndi nkhawa zimagwirizana? Ndizowona: "Omwe ali ndi magnesium yotsika amakhala ndi mwayi wokhala ndi ma protein a C-reactive," atero a Caspero - ndipo ofufuza adazindikira kuti kuchuluka kwa mapuloteni othandizira C kumayenderana ndi kupsinjika kowopsa komanso chiwopsezo chachikulu cha kukhumudwa. Osanenapo za magnesium imathandizira kuchepetsa cortisol ndi kuthamanga kwa magazi, akuwonjezera. Yankho, ndiye kuti ndikubweretsa chakudya cha magnesium pamiyala yamagetsi yamagetsi - imodzi mwa nyemba. Pinto, lima, ndi nyemba zaimpso ndizabwino kwambiri, choncho sungani scoop pa burrito yanu, yambitsani supu, kapena kupaka pasitala.

9. Zipatso za Citrus

Apulo tsiku limatha kumulepheretsa dokotala, koma malalanje amatha kuthana ndi nkhawa. "Mlingo wambiri wa vitamini C wawonetsedwa kuti umachepetsa kuthamanga kwa magazi, komwe kumatha kukwera panthawi yamavuto," akutero Caspero. (Nazi njira zisanu ndi zinayi zokudzazitsani vitamini C ndi zipatso za zipatso.) Kuti mupeze chakudya cholimbana ndi njala kuchokera pachakudya chabwino kwambiri chothetsa nkhawa, idyani zipatso zonse m'malo mongomwetsa madziwo, chifukwa juicing nthawi zambiri imachotsa zipatso za michere .

10. Strawberries

M'malo mofikira bokosi la chokoleti, tsitsani dzino lanu lokoma ndi magawo a sitiroberi, akutero Langer. Kupatula kukhala gwero la shuga wachilengedwe (m'malo mowonjezera omwe angayambitse shuga wambiri), chikho cha sitiroberi chimapereka 149 peresenti ya mtengo wanu watsiku ndi tsiku wa vitamini C woletsa kuthamanga kwa magazi.

11. Pasitala Yonse-Tirigu

Ngati mukuyang'ana zakudya zakupsinjika, musati mulamulire zonse kutonthoza zakudya. Zosankha zina, monga pasitala, zowonjezera mphamvu zotonthoza serotonin, atero Caspero. "Kuphatikizanso, zakudya zotsekemera zimangomva kukoma kudya! Zimakupatsani mpumulo wakanthawi kochepa pazovuta zilizonse mukamayang'ana chisangalalo chakudya m'malo moyambitsa mavuto athu," akufotokoza. Koma sikuti zimangotonthoza. Pasitala imathanso kukulitsa kupanga serotonin, ndipo yopangidwa ndi ufa wa 100 peresenti ya ufa wa tirigu wonse imapereka fiber ndi mapuloteni, zomwe zingathandize kuthetsa njala. (Zokhudzana: 10 Paleo-Friendly Comfort Food Dinners)

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