Zakudya 5 Zoyipa Kwambiri Zodandaula Zanu

Zamkati

• 1. Mowa
• 2. Kafeini
• 3. Zakudya zakale, zofufuma, komanso zamtundu
• 4. Wamanyazi anawonjezera shuga
• 5. Okhazikika a nondairy creamer

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Ndi choti mudye m'malo mwake.

Anthu aku America pafupifupi 40 miliyoni ali ndi vuto la nkhawa. Ndipo pafupifupi tonsefe timakhala ndi nkhawa ngati momwe timachitira tikakumana ndi zovuta zina.

Ngati mukukhala ndi nkhawa kapena nkhawa, mutha kukhala moyo wanu watsiku ndi tsiku ndikuwusamalira ndi zida monga mankhwala, kulingalira, kuchita masewera olimbitsa thupi, komanso mankhwala odana ndi nkhawa.

Koma kodi mumadziwa kuti nkhawa imatha kuyambitsidwa ndi zakudya zina zomwe timayika m'matupi mwathu?

Izi sizikutanthauza kuti zida ndi njirazi sizofunikira kuthana ndi nkhawa - nthawi zambiri zimakhala njira zabwino zamoyo aliyense. Koma ngati nkhawa ikukukhudzani pamoyo wanu, kungakhale koyenera kungoyang'ana pa mbale yanu.

Werengani zakudya zisanu zomwe zimayambitsa nkhawa komanso malingaliro azakudya m'malo mwake.

1. Mowa

Khulupirirani kapena ayi, chakumwa chomwe mukumwa kuti muchepetse nkhawa zanu chikuwonjezeranso vuto.

Erin Palinski-Wade, RD, CDE, wolemba "Belly Fat for Dummies anati:" Ngakhale zitha kuwoneka kuti zimakhazika mtima pansi, mowa umatha kusokoneza madzi ndi kugona, zomwe zimatha kuyambitsa nkhawa zikaponderezedwa. . ”

Mowa umasinthitsa kuchuluka kwa serotonin ndi ma neurotransmitters muubongo, zomwe zimapangitsa nkhawa kukhala yayikulu. Ndipo mowa ukatha, umatha kuda nkhawa kwambiri.

Kumwa pang'ono - kapena kumwa mowa kawiri patsiku - kumakhala kotetezeka, bola ngati dokotala akukupatsani zabwino.

Yesani M'malo mwake: Palibe cholowa m'malo mwa mowa. Ngati mumakonda kununkhira, koma osafunikira zotsatirapo zake, lingalirani za mowa wosakhala mowa. Zakumwa zomwe zimawoneka ngati zapadera, monga ma cocktails kapena madzi owala ndi zowawa zokoma, zitha kukhalanso zabwino m'malo amacheza.

2. Kafeini

Choyamba, akufuna kukutengerani mowa wanu ndipo tsopano khofi? Zachisoni, inde.

Malinga ndi National Coffee Association, 62% aku America amamwa khofi tsiku lililonse, ndipo avareji patsiku imakhala yopitilira makapu atatu pa omwe amamwa khofi. Koma mwambo womwe timakonda m'mawa ungakhale wovulaza osati wabwino.

"Kaffeine wambiri samangowonjezera nkhawa komanso mantha, komanso amachepetsa kutulutsa mankhwala abwino amthupi serotonin, ndikupangitsa kukhumudwa," akutero Palinski-Wade.

Nthawi zambiri, caffeine ndiyotetezeka pamlingo wochepa. Koma kumwa kwambiri kumatha kubweretsa zovuta, zomwe ndi nkhawa komanso mantha.

Zinapezeka kuti ophunzira omwe amamwa mamiligalamu 300 a caffeine patsiku amafotokoza kupsinjika kowirikiza kawiri. M'mawu a Starbucks, khofi wamkulu ("wamkulu") amakhala ndi mamiligalamu 330 a caffeine.

Komanso kumbukirani kuti zowonjezera komanso mankhwala angapo amaphatikizapo caffeine ndipo imatha kukhala ndi nkhawa, kuphatikiza St. John's Wort, ginseng, ndi mankhwala ena am'mutu.

Yesani M'malo mwake: Matcha tiyi ndi njira yabwino kwambiri yopangira khofi kuti buzz wangwiro achotsere jitters. Izi ndi chifukwa cha L-theanine, yemwe amadziwika chifukwa cha zosangalatsa zake, osagona.

3. Zakudya zakale, zofufuma, komanso zamtundu

Mbale ya nyama-ndi-tchizi yokhala ndi galasi la vinyo wofiira imamveka kuti ndiyopumula modabwitsa, sichoncho?

Mwachidziwitso, inde, koma molingana ndi sayansi, osati zochuluka.

Zakudya zonse monga ng'ombe, mkaka, ndi mphesa zimayenda bwino zikachiritsidwa, kuthyola, komanso kutukuka (onani: steak, tchizi, ndi vinyo).

Koma panthawiyi, mabakiteriya amathyola mapuloteni azakudya kukhala ma amino biogenic, imodzi mwa iyo ndi histamine. Histamine ndi neurotransmitter yomwe imakulitsa chimbudzi, mahomoni, ndi machitidwe amtima ndi amanjenje. Mwa anthu omwe atengeka nazo, zimatha kuyambitsa nkhawa komanso kugona tulo.

Yesani M'malo mwake: Kuti muchepetse kusagwirizana kwa histamine, nthawi zonse sankhani zakudya zatsopano. Fufuzani tsiku "lodzaza" la nyama ndi nsomba. Nthawi yocheperako yomwe imachokera kuti idapangire tebulo lanu, ndiyabwino.

4. Wamanyazi anawonjezera shuga

Palibe njira yopewera shuga 100 peresenti ya nthawiyo, chifukwa mwachilengedwe imapezeka muzakudya zambiri zomwe timakonda kudya, monga zipatso.

Koma shuga wowonjezera ndiomwe amachititsa nkhawa zonse.

Palinski-Wade anati: "Shuga wowonjezera umapangitsa kuti shuga m'magazi mwako uzingoyenda mosiyanasiyana ndi ma spikes ndikuwonongeka ndipo nawo, mphamvu zako zimakwera ndikutsika." Shuga wamagazi akagwa, nkhawa yanu imatha komanso nkhawa zimatha. ”

Thupi limatulutsa insulini kuti lithandizire kuyamwa shuga wambiri ndikukhazikika m'magazi a shuga, koma kuthamanga kwa shuga kumapangitsa kuti thupi lizigwira ntchito molimbika kuti libwererenso mwakale, ndikupangitsa kukwera komanso kutsika.

Kudya shuga wambiri wambiri kumatha kudzetsa nkhawa, kukwiya, komanso kukhumudwa.

Zakudya zomwe zimagwera mgulu lowonjezera la shuga lomwe muyenera kuganizira kupewa kapena kuchepetsa sizimawoneka ngati zokometsera. Zokometsera monga ketchup, mavalidwe ena a saladi, pasitala, ndi buledi woyera zonse zimatha kukhala ndi shuga wowonjezera.

Yesani M'malo mwake: Mwamwayi, simuyenera kukana dzino lanu lokoma ngati mutasiya shuga wokonzedwa. Stevia, erythritol, ndi madzi a Yacon ndizomwe zimalowetsa shuga. Lembani mbale yanu ndi zipatso ndi ndiwo zamasamba zokoma mwachilengedwe, monga mbatata.

5. Okhazikika a nondairy creamer

Ngati mukudula khofi, mutha kudula zonunkhira, inunso. Anthu ambiri masiku ano akuyesera kuwunika kuchuluka kwa mkaka womwe amamwa.

Kusinthira mankhwala ochiritsira a nondairy creamer kumawoneka ngati njira imodzi, koma m'malo mwake mumachokera mafuta a hydrogenated, omwe amadziwikanso kuti mafuta amtundu wa trans, omwe ali ndi LDL cholesterol ndipo amatha kutsitsa cholesterol ya HDL. Mafutawa amalumikizidwa, ndi mavuto ena azaumoyo.

Yesani M'malo mwake: Ngati mukumwa decaf ndipo mukufunabe kuwaza china chokoma, zakudya zonse nthawi zonse ndizabwino. Mkaka ndi zonona zili bwino kuposa nondairy creamer wamba. Ngati mukudula mkaka, ganizirani mkaka wa amondi kapena mkaka wa soya.