Okuqukethwe
“Ngagula ngijabule. Ngeke ngithathe ikhefu lokugula. Vumela abantu batheleleke. ”
Esikhathini esingengakanani esidlule, le nkulumo, engaziwa ukuthi yabhalwa ngubani, yavela kunethiwekhi futhi yavele yangena ohlwini lwamaculo. Kusukela lapho, sebemshintshile futhi bamlekelela ngazo zonke izindlela, basayina izithombe zakhe nezithombe, bamfaka ezingeni lomphakathi. amanethiwekhi, axoxwa futhi aphawule… Kungani ubuza intshisekelo kumagama abukeka ejwayelekile, ubuza?
Konke kulula kakhulu. Ngemuva kwakho konke, imizwa enhle ayisiyo kuphela insindiso kusuka ku-blues kanye nokudangala, kepha futhi iyisihluthulelo sempumelelo emsebenzini nakubuso bomuntu siqu. Futhi futhi leso yisimo esingokomzwelo, ngaphandle kwaso konke ukuphila kwethu kubonakala kungenangqondo futhi kuyisicefe.
Ukudla okunomsoco kanye nemizwelo
Sekuyisikhathi eside kwaziwa ukuthi impilo yomuntu engokomzimba neyengqondo incike ngqo kuleyo mikhiqizo yokudla. Nokho, kusenempikiswano mayelana nezimbangela nemiphumela yomthelela onjalo. Futhi, noma kunjalo, izazi zokudla okunomsoco kanye nososayensi babhala izincwadi ngalesi sihloko, ukuthuthukisa ukudla kanye nezimiso zabo zokudla okunomsoco, inzuzo eyinhloko, mhlawumbe, ingcebo yabo. Ngempela, ngobuningi bamathuba anjalo, wonke umuntu uzokwazi ukuzikhethela okuthile okufanele.
Okuthandwa kakhulu futhi okusebenzayo kubhekwa njengakho mampintsha, Ukudla Mediterranean futhi "hhayi Ukudla“, Okuyikho, empeleni, ukwenqaba noma yikuphi ukudla. Futhi izincwadi ezidume kakhulu zaziwa njenge- “Ukudla nemizwa"Futhi"Indlela eya enjabulweni ngokudla“U-Elizabeth Somer kanye no”Ukudla kwenjabulo»UDrew Ramsey noTyler Graham.
Ubudlelwano phakathi kokudla nenhlalakahle yabantu
Kuyaphawuleka ukuthi laba nabanye ababhali babeka incazelo esemqoka ezincwadini zabo, okubhekela eqinisweni lokuthi konke umuntu akudlayo kunomthelela omkhulu emizweni yakhe. Ngemuva kwakho konke, hhayi umzimba wakhe kuphela, kepha futhi nengqondo idla ngezinto ezincane eziwusizo ezingena emzimbeni womuntu kanye nokudla.
ULaura Paulak ukusho kahle encwadini yakhe “Ubuchopho obulambile"(Ubuchopho obulambile):" Ingqondo yethu ihlala igxile ekusindeni, okusondelene kakhulu nokufuna injabulo yokudla. ”Ngaphezu kwalokho, uvame ukukhetha ushukela, amafutha nosawoti, ngoba baneqhaza ekukhiqizeni i-hormone dopamine, ebizwa ngokujwayelekile ngokuthi"i-hormone yenjabulo»Ukuze uthole ithonya eliqondile ekusebenzeni kwesistimu yezinzwa emaphakathi.
Ngendlela, lokhu kwaziwa kakhulu ezinkampanini ezenza imali embonini yokudla futhi zisebenzisa lolu lwazi ngokugcwele emsebenzini wazo, ngokwemvelo ziphoqa abathengi babo ukuthi bathenge imikhiqizo ethile ngokuphindaphindiwe. Kodwa lokhu akusho nakancane ukuthi ubuchopho bethu buyisitha sethu. Ukuthi nje uhlala edinga ukudla okunekhalori ephezulu nokudla okunamandla, okuvame kakhulu, futhi unenkumbulo enhle yokuthanda ...
Kodwa-ke, empeleni, ushukela, usawoti, namafutha kukude kakhulu nokudla, ukusetshenziswa kwakho okungathuthukisa imizwa yomuntu. Kubhalwe “ukwelashwa” okuphelele ngezingozi zawo. Kepha ngaphandle kokwazi lokhu, abantu ngenisa ngamabomu ekudleni kwabo ukudla okwengeziwe okudala injabulo yesikhashana, bese bedida lo muzwa ngesimo sangempela esihle kakhulu.
Indlela eya enjabulweni nge-serotonin
serotonin - into ephilayo esebenza ekhishwa egazini futhi ithuthukise imizwa yomuntu. Ngeshwa, isintu asikwazi ukuyisebenzisa ngendlela eyiyo, ngaphandle kokuthi mhlawumbe njengengxenye ye-anti-depressants. Kodwa-ke, noma ngubani angasiza ukukhulisa umkhiqizo wawo.
Ukuze wenze lokhu, kwanele ukwethula ekudleni kwakho ukudla okunothe ku-tryptophan, ngaphandle kokukhiqizwa kwe-serotonin okungenakwenzeka.
- Ukudla kwamaprotheni: izinhlobo ezahlukene zenyama, ikakhulukazi i-turkey, inkukhu newundlu; ushizi, inhlanzi nokudla kwasolwandle, amantongomane, amaqanda.
- Emifino: izinhlobo ezahlukene zeklabishi, kufaka phakathi ulwandle, ukholifulawa, i-broccoli, njll. isilimo esinengono emnandi edliwayo, u-beet, itheniphu, utamatisi, njll.
- Izithelo: ubhanana, amaplamu, uphayinaphu, ukwatapheya, i-kiwi, njll.
- Ngaphezu kwalokho, i-tryptophan itholakala ku- imidumba nembewu.
Ngemuva kokuhlaziya lolu hlu lokudla, kuvela ukuthi ukudla okunomsoco kuyisihluthulelo somoya omuhle. Empeleni, kunjalo. Futhi izazi zokudla emhlabeni wonke zikusho lokhu. Ngaphezu kwalokho, ekukhiqizeni i-serotonin uqobo lwayo, akwanele nje ukudla ubhanana one-treptophan, ngoba awunakutholwa ngaphandle kobukhona be-vitamin C, etholakala, ngokwesibonelo, kwizithelo ezisawolintshi nakuma-rose hips. Imikhuba emibi notshwala nakho kunomthelela omubi ezingeni lalo, ngakho-ke kuzofanele uyeke nabo.
Ukudla kwemood: ukudla okuhlanu ukukhulisa imizwa yakho
Ngezinye izikhathi kwenzeka ukuthi umuntu onamathela ezimisweni zokudla okunomsoco usavuka esesimweni esibi. Futhi lokhu akuyona into engavamile, ngoba sonke singabantu abaphilayo, hhayi amarobhothi. Kungenxa yezikhathi ezinjalo lapho uhlu oluphezulu lwemikhiqizo yesimo esihle senhliziyo senziwe. Bekuhlanganisa:
I-Salmon nezimfanzi - ziqukethe i-omega-3 polyunsaturated acid, ecindezela ukucindezeleka futhi ithuthukise isimo somzwelo somuntu;
Utamatisi we-Cherry namakhabe - bacebile ku-lycopene yemvelo ye-antioxidant, evimbela imizwa yokudangala kanye ne-melancholy;
Upelepele we-Chili - lapho unambitha ukunambitheka kwawo, umuntu uzwa umuzwa ovuthayo, okukhona kuwo nokukhululwa kwama-endorphin, afana nalawo abonwa ngemuva kokuzivocavoca isikhathi eside ejimini;
Ama-Beet - aqukethe uvithamini B, onomthelela omuhle ezinqubweni zemizwelo, inkumbulo nezinqubo zokucabanga, futhi ubuye abe nomthelela ekukhiqizeni izidakamizwa zokulwa nokucindezeleka emzimbeni;
I-Garlic - Iqukethe i-chromium, engasizi kuphela ukulawula amazinga kashukela egazini, kepha futhi ikhuthaza ukukhiqizwa kwe-serotonin ne-norepinephrine.
Ukuwohloka kokudla
NgoMashi 2013, abasebenzi baseYunivesithi yasePennsylvania bashicilela okutholakele kocwaningo oluhehayo. Ngokwesilingo, bafakazele ukuthi abantu abaphethwe yingcindezi akufanele badle ukudla okungenampilo - ikhalori ephezulu futhi bengenazo izinto eziwusizo (izipisi, amaswidi, ama-hamburger, i-pizza, amafriji aseFrance). Ngenxa kashukela wayo ophakeme nokuqukethwe okulula kwama-carbohydrate, kuvusa ukuphakama kwamazinga eglucose egazini, bese kuba ukwehla okubukhali. Ekugcineni, kwenzeka into efanayo nangemizwa, ngomehluko kuphela wokuthi kulokhu "izokwehla ize iye phansi", okusho ukuthi kuzoba nzima kakhulu ukuyiphakamisa.
Utshwala nekhofi. Uwasebenzisela imizwa, akunakwenzeka ukuthi uyiphakamise. Kepha uzolahlekelwa ngokuqinisekile, uzuze ngaphezu kwalokho uvalo, ukucasulwa nokungabikho kwengqondo.
Ngaphezu kwalokho, izazi zokusebenza kwengqondo ziphikelela ekugcineni lokho okubizwa ngokuthi “idayari yokudla” ezimweni lapho umuntu evame ukuhlushwa ukuguquguquka kwemizwelo. Phela, ukusetshenziswa kwemikhiqizo efanayo kungaletha ukwaneliseka kokuziphatha futhi kuzuze othile. Futhi kumuntu - isicanucanu, ubuhlungu besisu noma ukuwohloka kwe-banal emoyeni.
Yini enye enquma izinga le-serotonin
Akungabazeki, kwesinye isikhathi ukufakwa kokudla okulungile ekudleni akwanele, futhi umuntu uqobo lwakhe akahlali ezwa ukucindezeleka okuqhubekayo, kepha futhi uqala ukubhekana nokudangala. Kulokhu, kubalulekile ukucubungula kabusha imibono yakho ngempilo. Ngemuva kwakho konke, ezinye izinto zithinta nemizwa yethu, okungukuthi:
- ukuntuleka kokulala;
- ukuntuleka kwamaprotheni ekudleni;
- ukungabi khona kwe-omega-3 acid, esezinhlanzini;
- ukusetshenziswa kabi kotshwala nekhofi;
- ukuntuleka kwamavithamini nezinto ezilandelwayo.
Isimo esimnandi asiwona nje ukuqhuma kwe-vivacity namandla. Leli ithuluzi elihle elivula yonke iminyango futhi likusize ukuthi uthole injabulo yangempela yokuphila. Ungazincishi lokhu! Umphumela uwufanele!
Siqoqe amaphuzu abaluleke kakhulu ngokudla okunempilo ukuze sithuthukise imizwa yakho futhi sizojabula uma wabelana ngesithombe kwinethiwekhi yokuxhumana noma kubhulogi, ngesixhumanisi saleli khasi: