Ukudla okulwa nokukhathazeka

-Delile

• Ukudla nezakhamzimba okufanele zisetshenziswe
• 1. I-Omega-3
• 2. Magnesium
• 3. I-Tryptophan
• 4. Amavithamini B
• 5. Vitamin C kanye flavonoids
• 6. Izintambo
• 7. Ama-Probiotic
• Ukudla Okufanele Kugwenywe
• Imenyu Yokukhathazeka

Ukudla okwehliswayo nokulawula ukukhathazeka kufanele kufake phakathi ukudla okunothe nge-magnesium, omega-3, fiber, probiotics kanye ne-tryptophan, futhi kuyathokozisa ukudla ubhanana noshokoledi omnyama, ngokwesibonelo.

Lezi zakhi zomzimba zisiza ukulawula izitshalo zamathumbu futhi zikhulise ukukhiqizwa kwe-serotonin, eyaziwa nangokuthi i-hormone yenjabulo, ikhuthaza ukuphumula nokusiza ukulwa nokukhathazeka.

Ngaphezu kwalokho, kubalulekile futhi ukunciphisa ukusetshenziswa kokudla okunotha ngoshukela nofulawa kakolweni, ngoba kuhlotshaniswa nezinguquko egazini likashukela nasekukhiqizeni i-serotonin.

Ukukhathazeka yisimo sokusebenza kwengqondo lapho umuntu esesimweni sokukhathazeka okungathandeki, okuholela ekukhathazekeni okukhulu kunalokho okudingwa yisimo.

Lesi simo singadala izimpawu zomzimba nezingokwengqondo, ezinjengokuphathwa yikhanda, ubuhlungu besifuba, ukungabi namandla okugxila nokwanda kwesifiso sokudla, noma ngabe ayikho indlala. Nakhu ukuthi ungazibona kanjani izimpawu zokukhathazeka.

Ukudla nezakhamzimba okufanele zisetshenziswe

Ukusiza ukulawula ukukhathazeka, kufanele ukwandise ukudla kwakho kokudla okulandelayo:

1. I-Omega-3

I-Omega-3 ngamafutha amahle acebile ku-EPA ne-DHA, okunamafutha acid athuthukisa ukusebenza kobuchopho futhi anciphise ukukhathazeka. Olunye ucwaningo luthole ukuthi ukusetshenziswa kwenani elincane le-omega-3 kungahle kuhlobene nezinye izifo, kufaka phakathi ukudangala nokukhathazeka.

Ngakho-ke, kubalulekile ukudla ukudla okunothile kuma-omega-3s afana ne-tuna, i-salmon, ama-sardine, i-flaxseed, i-chia, ama-chestnut, ne-avocado. Kwezinye izimo, kungadingeka futhi ukusebenzisa izithako ze-omega-3, okumele zikhonjiswe udokotela noma isazi sokudla.

2. Magnesium

Olunye ucwaningo lukhombisa ukuthi i-magnesium ingasiza ekwelapheni ukucindezeleka nokukhathazeka, njengoba ithuthukisa ukusebenza kobuchopho, kepha-ke izifundo ezengeziwe ziyadingeka ukuqinisekisa lobu budlelwano.

Le minerali ikhona ekudleni okufana ne-oats, ubhanana, isipinashi, imbewu yamathanga, i-sesame, i-flaxseed ne-chia, nasezithelweni ezomisiwe njengamantongomane aseBrazil, ama-alimondi namakinati.

3. I-Tryptophan

I-Tryptophan iyi-amino acid esiza ekukhiqizeni i-serotonin, eyi-hormone ebalulekile yokuvikela ukukhathazeka, ingcindezi, ingcindezi kanye nokuqwasha.

Le-amino acid ingatholakala ekudleni okufana nenyama, inkukhu, inhlanzi, amaqanda, ubhanana, ushizi, ukhokho, i-tofu, uphayinaphu, isalmon, ushokoledi omnyama nezithelo ezomisiwe ngokujwayelekile, njengamantongomane, amantongomane kanye nama-alimondi. Bheka uhlu oluphelele lokudla okunothile nge-tryptophan.

4. Amavithamini B

Amavithamini B, ikakhulukazi i-B6, B12 ne-folic acid, angabalawuli abalulekile besistimu yezinzwa, futhi abamba iqhaza ekukhiqizeni i-serotonin. Lawa mavithamini angatholakala ezinhlamvini eziphelele, njengelayisi elinsundu, isinkwa esinsundu nama-oats, nakokunye ukudla okufana nobhanana, isipinashi neminye imifino eluhlaza.

5. Vitamin C kanye flavonoids

U-Vitamin C nama-flavonoid ama-antioxidants anciphisa ukucindezeleka nokukhathazeka, asiza ukulawula ukukhiqizwa kwamahomoni. Ukudla kwayo okuyizithelo ezisawolintshi, njengewolintshi, uphayinaphu kanye ne-tangerine, ushokoledi nemifino emisha.

6. Izintambo

Ukusetshenziswa kokudla okune-fiber kukhuthaza impilo yamathumbu, ngaphezu kokusiza ukulawula amazinga kashukela egazini nokwandisa umuzwa wokusutha, kuyindlela enhle kakhulu kubantu abanokukhathazeka.

Okunye kokudla okuphezulu kwe-fiber yizithelo, imifino, ukudla okuphelele, imidumba, phakathi kokunye.

7. Ama-Probiotic

Olunye ucwaningo lwesayensi lukhombisile ukuthi i-dysbiosis, okungukulingana kwe-microbiota yamathumbu, nokuvuvukala kwamathumbu kungahle kuhambisane nezinguquko ezingokomzwelo, njengokukhathazeka nokudangala. Ngakho-ke, ukusetshenziswa kwama-probiotic kungasiza ekubuyiseni ibhalansi ejwayelekile yamagciwane futhi ngaleyo ndlela kungaba nomthelela omkhulu ekwelapheni nasekuvimbeleni ukukhathazeka nokudangala.

Ama-probiotic angadliwa ngokudla okuvutshiwe, okufana neyogathi yemvelo, i-kefir, i-tempeh kanye ne-kombucha, kepha-ke futhi kungadliwa ngendlela yezithako ezingathengwa emakhemisi.

Funda kabanzi ngama-probiotic nezinzuzo zawo:

Ukudla Okufanele Kugwenywe

Ukudla okufanele kugwenywe ukusiza ukulawula ukukhathazeka yilawa:

• Ushukelanamaswidi ngokujwayelekile;
• Iziphuzo ezineshukela, njengamajusi asezimbonini, iziphuzo ezibandayo neziphuzo zamandla;
• Ufulawa omhlophe, amakhekhe, amakhukhi, ukudla okulula nezinkwa ezimhlophe;
• Ikhafeyini, betha ikhofi, itiye lomlingani, itiye eliluhlaza netiye elimnyama;
• Iziphuzo ezidakayo;
• Amabele okusanhlamvu, njengelayisi elimhlophe nama-noodle amhlophe;
• Amafutha amabi, njengalezo ezitholakala kumasoseji, amasoseji, i-ham, i-bologna, isifuba se-turkey, amakhukhi agxishiwe, ukudla okusheshayo nokudla okulungiselelwe okubandayo.

Ukukhathazeka kungavimbela umuntu ekuthatheni izinqumo ezifanele futhi kuze kumkhubaze lapho ebhekene nesimo, kepha ukudla okunomsoco kanye nokuzijwayeza ukwenza imisebenzi yomzimba kusiza ukulawula ukucindezeleka nokukhathazeka.

Imenyu Yokukhathazeka

Ithebula elilandelayo libonisa isibonelo semenyu yezinsuku ezintathu yokulwa nokukhathazeka:

Inani eliboniswe kwimenyu liyahluka ngokuya ngeminyaka, ubulili, ukuvivinya umzimba nokuba khona kwezifo, ngakho-ke okulungile ukuthi kuboniswe isazi sokudla okunempilo ukuze kwenziwe ukuhlolwa okuphelele futhi, ngalokho, uhlelo lokudla okunempilo olufanele izidingo kungachazwa.