Okufanele Ukwazi Ngokudla Okungavumi Ukukhathazeka

-Delile

• Imithetho Eyisi-8 Yokudla Okulwa Nokukhathazeka
• 1. Yeka ushukela.
• 2. Yidla ukudla okuningi nge-tryptophan.
• 3. Idili ngezinhlanzi.
• 4. Beka kuqala ukudla okuvutshiwe.
• 5. Ukwengeza nge-turmeric.
• 6. Yidla amafutha amaningi anempilo.
• 7. Imifino eluhlaza emabhuloki.
• 8. Phuza umhluzi wethambo
• Ngakho-ke, Ingabe Ukudla Okulwa Nexhala Kuyasebenza?
• Ingabe Kufanele Uzame I-Anti-Anxiety Diet?
• Buyekeza kwe-

Kungenzeka ukuthi uke wabhekana nokukhathazeka noma wazi othile onakho. Lokhu kungenxa yokuthi ukukhathazeka kuthinta abantu abadala abayizigidi ezingama-40 e-United States minyaka yonke, futhi cishe amaphesenti angama-30 abantu aba nokukhathazeka esikhathini esithile empilweni yabo. Kunezindlela eziningi ukukhathazeka okuzibonakalisa-ukuhlaselwa ukwethuka, isisu, ukuphazamiseka komzimba, kanye nezinduna, ukubiza nje ezimbalwa-kepha kuvame ukushintsha impilo. (P.S. Nakhu ukuthi kungani kufanele uyeke ukuthi unexhala uma ungenalo ngempela.)

Njengoba abantu abaningi behlupheka, kunokunakwa okwengeziwe ekutholeni ikhambi lokukhathazeka. U-Sarah Wilson, umfundisi othanda ukudla okuhlanzekile owaziwa kakhulu ngebhizinisi lakhe elinezinkundla eziningi I-Quit Sugar, ujoyina ososayensi nochwepheshe bezempilo yengqondo emzabalazweni wabo wokuba nempilo engcono yengqondo.

Ngo-Ephreli, uWilson wakhipha imemori mayelana nokukhathazeka kwakhe, okuthiwa Okokuqala Senza Isilo Sihle, lapho echaza kabanzi ngomzabalazo wakhe siqu futhi eveza amasu okubhekana nesimo amsebenzele. Ngaphandle kwesimemo, ukhiphe uhlelo lwamasonto amabili futhi wahlela manje njenge-e-book-ayibizayo I-Anti-Anxiety Diet. (Ukugwema ukudideka, kufanelekile ukuthi sisho ukuthi esinye isazi esikhaleni sempilo, udokotela wezokudla u-Ali Miller, RD, ukhiphe uhlobo lwakhe lokudla okulwa nokukhathazeka kanye nokusebenzisa indlela ehluke kakhulu kuneWilson. Uhlelo lukaMiller lwamasonto ayi-12 lusebenzisa ezinye zezinqubo ezilwa nokuvuvukala ezichazwe nguWilson ngezansi, kepha futhi zidinga ukuthi abalandeli bakhe basebenzise imihlahlandlela yokudla keto.)

UWilson uchaza ukuthi uhlelo lwakhe lusekelwe esicelweni esisekelwe ocwaningweni sokuthi ukukhathazeka akukhona nje ukungalingani kwamakhemikhali ebuchosheni, kodwa futhi kuwumphumela wokuvuvukala nokungalingani emathunjini. "Ucwaningo lukhombisa ukuthi ukuphazamiseka kwemizwelo kuhlobene kakhulu nokukhetha kwakho indlela yokuphila nokuthi udlani," esho. "Lokhu kusho ukuthi 'ukulungisa' ukukhathazeka kungenzeka (kungabi) yimithi nokwelashwa, kepha nezinguquko ezimbalwa ezidliwayo ezinengqondo nazo ziyashintsha."

Impela kunjalo imisindo okuphoqayo-kepha ingabe ukukhishwa kukashukela amasonto amabili kwanele ngempela ukunciphisa ukukhathazeka? Ngezansi, uWilson uchaza izinguquko eziyisishiyagalombili zokudla athi zingasiza ekwehliseni izimpawu zokukhathazeka. Futhi, sizochaza ukuthi ziyasebenza noma cha, ngokocwaningo nabanye ochwepheshe.

Imithetho Eyisi-8 Yokudla Okulwa Nokukhathazeka

Ukudla okulwa nokuxhalaba kukaWilson akususelwa ekubaleni ama-calories noma ama-macronutrients, futhi futhi inhloso yawo ukusiza ekwehliseni isisindo (yize lokho kungaba nomphumela ojabulisayo kubantu njengamanje abadla i- "standard American diet"). Esikhundleni salokho, indlela yokudla ilandela imithetho elula eyisishiyagalombili.

Umzamo webhizinisi we-Wilson's OG onikezwe ngokumangazayo-umthetho wokuqala ukusika ushukela (okunye kulokho okungezansi). Kodwa-ke, ugcizelela ukuthi "lokhu kudla akukhona ngalokho ongakudli, kumayelana nokuthi yini ongakudla." Eminye imithetho eyisikhombisa imayelana nokuthi yini okufanele idle Okuningi kwe.

Ngokubambisana, uthi, le mithetho inemisebenzi emithathu eyinhloko (konke okuholela ekwehliseni ukukhathazeka): Siza ukuphazamisa ushukela ne-roller roller coaster, ukunciphisa ukuvuvukala, nokulungisa i-gut microbiota yakho.

1. Yeka ushukela.

Ukuyeka ushukela-okukodwa kwezinto eziyisikhombisa ezilutha umlutha kakhulu-umthetho wokuqala. "Noma ngubani angazuza ngokunciphisa noma ngokuyeka ushukela," kusho uWilson. "Kodwa uma ukhathazekile, ukunciphisa ushukela ekudleni kwakho kufanele." Eqinisweni, kube nezifundo ezibonisa ukuhlobana phakathi kokukhathazeka nokudla okunoshukela omningi.

Yingakho indlela kaWilson iwukuminyanisa izinto ezimbi (ushukela) ngezinto ezinhle. Ithiphu yakhe ihambisana nezincomo zeWorld Health Organisation zokuthi abesifazane abadala bangadli amathisipuni kashukela angaphezu kuka-6 ngosuku. (Ukusikisela: Uma ungazi ukuthi ungathola kanjani inani lamathisipuni kashukela owengeziwe ekuphakeni, hlukanisa inani lamagremu kashukela asohlwini lwelebula ngo-4.2.)

2. Yidla ukudla okuningi nge-tryptophan.

Yebo, njengaku-amino acid e-turkey ekwenza ulale.

Kungani? Ama-neurotransmitters ebuchosheni nasemzimbeni wakho enziwe ngama-amino acid ongawathola kuphela ngephrotheni yokudla. "Uma ungatholi ngokwanele la ma-amino-ikakhulukazi i-tryptophan-akwanele ukuhlanganisa i-serotonin, i-norepinephrine, ne-dopamine, okungaholela ezinkingeni zemizwelo," kuchaza yena. Futhi, yebo, ucwaningo luphakamisa ukuthi lokhu kuyiqiniso. (I-FYI: I-Serotonin, i-norepinephrine, ne-dopamine konke kungama-neurotransmitters abalulekile ekulawuleni imizwa.)

Isiphakamiso sakhe ngukudla ama-protein amathathu afana ne-turkey, inkukhu, ushizi, isoya, amantongomane nebhotela lamantongomane, ngosuku. I-caveat kuphela ukukhetha imikhiqizo yezilwane ezondliwe ngotshani noma yamahhala lapho kunokwenzeka ngoba inyama enotshani ikhonjisiwe ukuthi inamazinga aphezulu we-omega-3s, anciphisa ukuvuvukala.

3. Idili ngezinhlanzi.

Ucwaningo lukhombisile ukuthi okunye kokushoda kwezakhi ezivame kakhulu ezigulini ezinokuphazamiseka kwengqondo ukungabikho kwama-omega-3 fatty acids, kusho uWilson. Asazi namanje ukuthi leyo omega-3-defence iyimbangela noma iyinkinga yezinkinga zengqondo, kepha uphakamisa ukungeza izinhlanzi ezinamafutha amade-acebile njenge-anchovies, herring, salmon, kanye ne-trout ekudleni kwakho okubili kuya kokuthathu izikhathi ngesonto. (Uma ungumuntu odla imifino kuphela, lokhu kudla okungenayo inyama kunikeza umthamo onempilo wama-omega-3 fatty acids.)

4. Beka kuqala ukudla okuvutshiwe.

Njengamanje cishe uzwile ukuthi ukudla okuvutshiwe kuqukethe ama-probiotics alungele amathumbu akho. Kodwa bewazi yini ukuthi ucwaningo olulodwa lwathola ukuthi labo abadla ukudla okuvutshiwe banezimpawu ezimbalwa zokukhathazeka komphakathi? Kungakho uWilson ephakamisa ukuthi udle inkomishi eyodwa yeyogathi enamafutha agcwele noma 1/2 indebe ye-sauerkraut njalo ngosuku. (Qaphela: Enye i-sauerkraut ivele ifakwe kuviniga, ngakho qiniseka ukuthi uma uthola i-kraut ethengwe esitolo empeleni ivutshiwe.)

5. Ukwengeza nge-turmeric.

I-Turmeric yaziwa ngamandla ayo okulwa nokuvuvukala. Kungakho uWilson ephakamisa ukuthi kudliwe amathisipuni ama-3 e-ground turmeric ngosuku. (Nazi ezinye izinzuzo zezempilo ze-turmeric).

"Indlela engcono kakhulu yokudla i-turmeric iwumthombo wamafutha njengowoyela kakhukhunathi ukuze uthole i-bio-availability kanye nopelepele omnyama osiza ekumunceni," usho kanje. Lo mhlahlandlela wokuthi ungayengeza kanjani i-turmeric kukho konke ukudla ungakusiza ukuthi uthole okuningi ku-spice.

6. Yidla amafutha amaningi anempilo.

Ngesikhathi sokugcina kwaba nokushoda kwe-avocado, kwalandela ukwethuka okusabalele. Ngakho-ke, amathuba, usuvele udle ezinye amafutha enempilo. Kodwa uWilson ufuna ukuthi udle amafutha anempilo nakakhulu-afana namafutha omnqumo, ibhotela, amafutha kakhukhunathi, amantongomane kanye nembewu. (Okuhlobene: Ukudla Okunamafutha Amakhulu ayi-11 Ukudla Okunempilo Kufanele Kufake Njalo)

Lokho kungenxa yokuthi olunye ucwaningo luthole ukuthi lapho amadoda edla ukudla okunamafutha amaningi (ngamaphesenti angama-41 wama-khalori awo avela emafutheni), babike izehlakalo ezimbalwa zokukhathazeka kunelinye iqembu. Amafutha amaningi, ukucindezeleka okuncane? Idili.

7. Imifino eluhlaza emabhuloki.

Uyazi kakade ukuthi kunezinzuzo eziningi zokuthola ukudla okunconyiwe kwemifino usuku ngalunye. Nokho, egameni lempilo yengqondo ethuthukisiwe, uWilson uphakamisa ukuthi uthole ukudla okuyisikhombisa kuya kweyisishiyagalolunye ngosuku (imifino enamahlamvu aluhlaza, ikakhulukazi). (Isikhuthazo Esengeziwe: Isayensi Ithi Ukudla Izithelo Eziningi Nemifino Kungakwenza Ujabule)

"I-Kale, isipinashi, i-chard, iparsley, i-bok choy neminye imifino yase-Asia igcwele amavithamini nama-antioxidants futhi konke lokhu kuyindlela enhle," esho.

8. Phuza umhluzi wethambo

Izinzuzo zomhluzi wethambo ziyaziwa futhi kufanelekile ukubhuza. Kungakho uWilson encoma ukuthi "uphuze inkomishi eyodwa yesitoko ngosuku ukusiza ukuthuthukisa ukugaya, ukunciphisa ukuvuvukala, nokunciphisa ukucindezeleka."

Ngakho-ke, Ingabe Ukudla Okulwa Nexhala Kuyasebenza?

Iziqondiso eziyisisekelo-ungawudli ushukela, kodwa gcizelela i-tryptophan, i-turmeric, amafutha anempilo, inhlanzi, ukudla okuvutshiwe, imifino enamaqabunga, nomhluzi wamathambo-kubonakala kulula futhi kunempilo ngokwanele. Kodwa ingabe ukuzilandela kungasiza ekunciphiseni ukukhathazeka? Ngokusho kwabanye ochwepheshe, kungenzeka.

"Ngikholelwa ukuthi ukwelashwa kokudla okunomsoco-ukuphathwa kokudla okunomsoco ukwelapha noma ukuvimbela izifo nokuthuthukisa impilo yomzimba nengqondo-kwesinye isikhathi kusebenza kakhulu kunemithi yendabuko," kusho isazi sokudla uKristen Mancinelli, R.D.N., umbhali we Jump Start Ketosis.

Futhi ozibiza nge-biohacker u-Dave Asprey, umsunguli kanye no-CEO we-Bulletproof, ukholelwa ukuthi ukudla kungasetshenziswa ukulwa nokukhathazeka, ikakhulukazi: "Kuyiqiniso ukuthi uma amagciwane akho e-gut engasebenzi, athumela izimpawu ebuchosheni bakho ngokusebenzisa isimiso sezinzwa esiyinhloko. , okungadala ushintsho kwimizwa yakho futhi kuholele ekuphazamisekeni kwemizwelo, "usho kanje. Yingakho ethi ithumbu elinempilo lizoba nomthelela oqondile emazingeni akho okukhathazeka-futhi kungani ukuqeda ushukela, ukudla ukudla okulwa nokuvuvukala, nokudla amafutha anempilo konke kuyizinkolelo zakhe zokudla okunobuthi, okuye kwashiwo ukuthi kwehlisa ukukhathazeka. (I-BTW: Konke Odinga Ukukwazi Ngokuphathelene Nomzimba Wakho)

Nansi into: UWilson akanayo imfundo esemthethweni ngokudla, ukudla okunomsoco, noma i-dietetics, futhi akayona isazi sokusebenza kwengqondo esinelayisense. Futhi kuze kube manje, akukaze kube khona ucwaningo ngqo mayelana nohlelo lukaWilson lokulwa nokukhathazeka (noma kokunye ukudla okuthile okukhulayo futhi okuthembisa ukunciphisa izimpawu zokukhathazeka). Ucwaningo kwenza qinisekisa, nokho, ukuthi kungase kube nezinzuzo zokunciphisa ukukhathazeka kanye nempilo yamathumbu kumthetho ngamunye ohlelweni lwakhe. Uma kungenjalo, noma yiziphi izinzuzo ezinciphisa ukukhathazeka zohlelo oluthile lwamaviki amabili ngokuvamile ziyi-anecdotal.

Ingabe Kufanele Uzame I-Anti-Anxiety Diet?

Ekugcineni, ukuthola ukuthi yini okusebenzela kangcono kakhulu kuyisihluthulelo. Uma ucabanga ukuthi uhlushwa ukukhathazeka (noma enye inkinga yezempilo yengqondo), indlela yakho yokuqala yokuzivikela nokubheja okuhle ukuthola umhlinzeki wezokunakekelwa kwempilo yezengqondo ozokhuluma naye ukuze wakhe uhlelo lokusebenza. Ngokubambisana, ningavuma ukuthi ukubhekana nokukhathazeka ngokushintshwa kokudla kungaba yingxenye eyodwa yephazili ebhekise empilweni yomqondo ozwakalayo. (Lezi Zisombululo Zokunciphisa Ukukhathazeka Ezicupheni Ezivamile Zokukhathazeka nazo zingasiza.)

Buyekeza kwe-