Ungayifaka kanjani i-Ditch Diet Mood Swings Kanye Naphakade

-Delile

• Misa Ukugijima Ungenalutho
• Ungesabi Amafutha
• ... noma amaCarbs, Noma
• Ungazincishi
• Ikhwalithi Engaphezulu Kobuningi
• Bye, I-Diet Mood Swings
• Buyekeza kwe-

Ngisanda kuba nesinye salezo zikhathi zedwala-phansi, ngishaywe-ngomzimba-womzimba wami. O impela, benginabambalwa babo kuyo yonke le minyaka, kepha kulokhu bekuhlukile. Nganginesisindo esingamakhilogremu angama-30 futhi ngangisesimweni esibi kunazo zonke empilweni yami. Ngakho-ke ngazibophezela ekulungiseni ukudla okuphelele nendlela yokuphila, ngiqale ngokugxuma isonto elilodwa okuhlanganisa inhliziyo edonsa umoya, amaprotheni amaningi, kanye nokushoda kwesitashi. Kwakungelona isonto elibi kunazo zonke empilweni yami, kodwa impela ngangizizwa kanjalo — kimi nasemndenini wami. Uma ngibona umyeni wami ejabulela ucezu lwe-pizza, noma indodana yami eneminyaka engu-5 ubudala inginikeza ibhere elingenacala, ngangiwahlwitha. Ngabathuka (KULUNGILE, nje kumyeni wami). Ngakhala ku-crudités yami. Ukushintshashintsha kwesimo sokudla *ngokoqobo,* nonke.

Akumina ngedwa othola "hangry" (ulambile kangangokuthi uthukuthele). Ocwaningweni olushicilelwe ku Ijenali Yocwaningo Lwabathengi, abantu abadla i-apula esikhundleni sikashokoledi ngenxa yezizathu zokudla babevame ukukhetha amafilimu anobudlova kunamancane futhi babecasulwa umlayezo womdayisi owawubanxusa ukuba bavivinye umzimba. Ngingalandisa: Ngihlahle amehlo—futhi kungenzeka ngiphimisele izwi elizwakalayo elithi "Thatha leli jubane ulisunduze!"—kumqeqeshi ekujima kwami ​​​​ku-YouTube njengoba engikhuthaza ukuthi ngigijime endaweni.

Kepha linda. Kungani ngilwa nokushintshashintsha kwemizwa yedayethi? Ngiqonde ukuthi, akufanele yini ukudla okunempilo nokuzivocavoca kukujabulise?

"Kufanele," kusho u-Elizabeth Somer, R.D., umbhali we EEndleleni Yakho Eya Enjabulweni. "Kodwa hhayi lapho weqisa noma usika ukudla okungalungile." Eshu. Ngakho-ke yini imfihlo yokugwema ukushintshashintsha kwemizwa yokudla? Ngijuba ngiphenye ngicwaninge ochwepheshe ukuze ngithole. Funda emaphutheni ami futhi ulungele ukunqoba izinhloso zakho ngaphandle kwe- "hanger" (okuyigama elisemthethweni manje, i-ICYMI).

Misa Ukugijima Ungenalutho

Yidla kancane, uzivocavoce kakhulu. Leyo mfihlo yokuchitha amaphawundi, akunjalo? Ngangicabanga kanjalo, yingakho ngangidla ama-kilojoule angu-1,300 kuya ku-1 500 ngosuku futhi ngishise cishe izinsuku ezingama-500 — iresiphi yokushintsha kwemizwelo yokudla. Isisu sami saduma kakhulu, ngazithola sengikwikhompyutha ngihlola izinto ezinjengokubulala ama-calories. (Kuhlobene: Izinto eziyi-13 Ozoziqonda Kuphela Uma Ungumuntu Olambele Ngokungapheli)

Akumangalisi ukuthi ngacasuka kanye nombhali we Ingqondo Yakho Ekudleni. Uma ulambile, amazinga e-serotonin yamakhemikhali ebuchosheni — i-neurotransmitter elawula imizwa kanye nesifiso sokulala nokulala — ayashintshashintsha futhi kwenze kube nzima ukulawula ulaka lwakho.

Kuvela ukuthi, ukulamba kuyahambisana nokuba ne-frazzled. Ocwaningweni lwango-2011, abesifazane abalandela i-1,200-calorie-day diet bakhiqize kakhulu i-hormone yokucindezeleka i-cortisol futhi babika amazinga aphezulu okucindezeleka okubonakalayo.

Ngenhlanhla, kunezindlela zokunqanda ubuhlalu be-cal-low. "Nciphisa kancane, ukuze umzimba ukwazi ukuzivumelanisa," kusho uWenk, ophakamisa ukuthi usike amakhalori angama-50 ngosuku ukuze uqale bese kancane kancane. "Lokhu kudinga isikhathi nokubekezela kodwa kuzokusiza ukuthi ugweme ukucasuka nokushintsha kwemizwelo." (Okwamanje, omunye wezokudla ucabanga ukuthi kufanele uyeke ukubala amakhalori, izibalo.)

Iningi labesifazane lidinga ukudla okungenani ama-calories ayi-1 500 ngosuku — ngaphezulu lapho lizivocavoca — ukugcina ushukela wegazi uzinzile namandla futhi kugwema ukushintsha kwemizwelo ekudleni. "Uma ulahlekelwa ngaphezu kwamakhilogremu amabili kuya kwamabili ngesonto, wehla kakhulu," kusho uSomer. (Okuningi lapha: Kungani Ukudla Okuningi Kungaba Imfihlo Yokunciphisa Isisindo)

Ungesabi Amafutha

Ngangazi ukuthi kufanele ngidle inhlanzi efana ne-salmon, i-mackerel, ne-sardine, equkethe amafutha enempilo asiza ukukhuthaza ukwehla kwesisindo. Ukube bengizidlile empeleni, nazo bezizothuthukisa imizwa yami. Ngokudabukisayo, angiyena umuntu othanda ukudla kwasolwandle, ikakhulukazi izinhlobo ezinconyiwe, ngakho-ke ngakhetha ama-alimondi aluhlaza ambalwa kunalokho. Bengicabanga ukuthi ukushintshaniswa okuhle, kepha hhayi kakhulu.

Eqinisweni, ukuntuleka kwe-omega-3 fatty acids-alpha-linolenic acid (ALA), etholakala emithonjeni yezitshalo efana ne-flaxseeds, ubhontshisi wesoya, nama-walnuts, kodwa hhayi ama-alimondi; I-docosahexaenoic acid (DHA), ne-eicosapentaenoic acid (EPA), zombili ezitholakala ezinhlanzini nase-algae-zihambisana nokudangala, ulaka nobutha, ngokusho kocwaningo. Ukuthola inani elanele lama-omega-3 empeleni kungathuthukisa amandla obuchopho nemizwelo.

"Cishe amaphesenti angama-60 obuchopho akhiwe ngamafutha, kanti amafutha e-omega-3 abaluleke kakhulu ekusebenzeni kahle kwe-neuron," kusho uDrew Ramsey, MD, umsizi kaprofesa wezokwelapha wezifo zengqondo e-Columbia University kanye nombhali I-Happiness Diet. "Lawa mafutha anciphisa ukuvuvukala futhi andise i-neurotrophic factor etholakala ebuchosheni, noma i-BDNF, uhlobo lwe-molecule ekhuthaza ukuzalwa kwamaseli amasha obuchopho nokuxhumana okungcono phakathi kwamaseli obuchopho." (Bheka futhi: Ukudla Okungcono Kakhulu Kokuthuthukisa Imizwa Yakho)

Akukhona nje ukuthi ama-alimondi awanawo amafutha afanele okudla ikhanda lami, kodwa ngisho namantongomane anempilo nembewu ecebile ngama-omega-3s aphansi kunezinhlanzi. "Imithombo yezilwane ingcono kunemithombo yezitshalo," kuchaza uDkt Ramsey, oncoma okungenani ama-ounce ama-6 ounce ezinhlanzi ezinamafutha ngesonto. Ngoba nginokungafuni lokhu okukhulunywe ngenhla, usho ukuthi ujikeleza kweminye imithombo emihle yama-omega-3s, njengezimfanzi, i-cod, nezimbaza, noma, ngokunye, inyama enotshani, noma amaqanda aphakanyiswe emadlelweni. (Ungafuna futhi ukucubungula le mithombo yemifino yama-omega-3s.)

Ngokwami, nokho, ngingavele ngivele ngiveze ibhekwa, futhi ucwaningo lukhombisa ukuthi ukuthola ama-milligram ayi-1 000 we-DHA ne-EPA ahlanganisiwe nsuku zonke kungasiza ekuthuthukiseni imizwa. UDkt. Ramsey uphawula ukuthi ngokuvamile kuthatha amasonto ambalwa ukubona noma yiluphi uhlobo lwemiphumela; olunye ucwaningo lukhombisa ukuthi kungathatha izinyanga ezintathu.

... noma amaCarbs, Noma

Lapho nje nginqamula iningi likashukela nesitashi, umzimba wami waqala ukumemeza, "Mfowethu! Iphi i-carb yami?" Le mpendulo ngokusobala ayijwayelekile. Ocwaningweni olushicilelwe ku Izingobo Zomlando Zomuthi Wangaphakathi, abantu abalandela ukudla okune-carb ephansi babenezibalo eziphakeme ku- "intukuthelo-inzondo, ukudideka-ukudideka, kanye nezikali zokudangala" kunalabo abalandela ukudla okunamafutha amancane. Isizathu esisodwa esingaba khona? Ukunciphisa i-carbs kungaphazamisa ikhono lobuchopho lokuhlanganisa i-serotonin ekhulisa imizwa, ngokusho kwabaphenyi. (Okuhlobene: Inkinga Enkulu Ngokudla Okune-Carb Ephansi)

Ushukela ubuye uvuse izindawo ezisebuchosheni ezixhunyaniswe nenjabulo nokulutheka, kusho uDkt. Ramsey. "Wonke ama-carbohydrate enziwe ngoshukela, kanti ucwaningo lokuqala lukhombisa ukuthi ukuhoxa ushukela kunezimpawu ezifanayo nalezo zomlutha ohoxa kwi-heroin." Endabeni yami, ama-carbs abalwa ngamaphesenti angama-30 kuphela wama-calories wami wansuku zonke. Uma kucatshangelwa ukuthi ama-carbs kufanele enze amaphesenti angama-45 kuye kwangama-65 ngokwe-Institue of Medicine (IOIM), nokho, akumangazi ukuthi bengidlalela ukulungisa kwami. (Bheka: Icala Lokugcina I-Carbs Enempilo Ekudleni Kwakho)

Ungazincishi

Kuwukuhlukumeza kimina ukubuka abanye bezitika ngezinto ebengizibona zingekho emthethweni. Lapho umyeni wami eqaqa i-Cabernet, ngezwa igazi lami libila kanye namanzi etiye le-herbal engangizoliphuza. Akukhona ukudela ukudla noma isiphuzo uqobo kodwa isenzo sokumelana nakho esicasula kakhulu, ngokocwaningo olwenziwe Ijenali Yobuntu Nenhlalakahle Yengqondo. Eqinisweni, abacwaningi bathola ukuthi ukusebenzisa ngisho nesenzo esisodwa sokuzithiba kubangela ukwehla okukhulu kwamazinga eglucose egazini. Lapho ushukela egazini ucwila, kungaholela ku-hypoglycemia, okungaholela ezimpawu ezibandakanya ukuzizwa u-cranky nokuziphatha ngolaka. Olunye ucwaningo luthole ukuthi ukuncishwa ekugcineni kubuyela emuva, okuholele ekutheni uzincishe zona kanye izinto ozama ukumelana nazo. (Kungakho ochwepheshe abaningi bancoma ukuthi uyeke ukucabanga ngokudla njengoku "kuhle" nokuthi "kubi.")

Indlela elula yokuvimbela lokhu, yiqiniso, ukunqanda isilingo kwasekuqaleni. "Hlela indawo okuyo ukuze ukunamathela ohlelweni lwakho lokudla kudinga amandla amancane ngangokunokwenzeka," kweluleka uSandra Aamodt, Ph.D., isazi sezinzwa kanye nombhali-ndawonye we Siyakwamukela ku-Brain Yakho.

Uma u-ayisikhilimu ubuthakathaka bakho, cabanga ukuthi ugcina amapinti amangaki endlini. (Futhi mhlawumbe ushintshanise ukukhetha kwakho kwesikole okudala uthole okukodwa kwalawa ma-ayisikhilimu aphilile.) Kwabanye, ukukuncisha umuthi ngokuphelele kungabuyela emuva, kuyilapho abanye bezuza ngokwazi upende (vs.s, plural) usefrijini lapho udinga isipuni. Futhi uma umshini wokuthengisa wehhovisi ubiza igama lakho nsuku zonke ngo-3 ntambama, gcina ideski lakho ledeski ngama-munchies amahle njengamantongomane nama-pretzels okusanhlamvu okuphelele. (Khumbula nje ukuthi izingxenye ezinempilo ziyisihluthulelo.)

USomer ubuye aphakamise ukuthi kutholakale izikhala ezinempilo. Ngokusobala, itiye alizange linginqume lona, ​​kepha izindaba ezinhle ukuthi ngokulinganisela ukuphatha njengoshokoledi kungafaneleka. Eqinisweni, ukusebenzisa amagremu angama-20 kashokolethi amnyama kabili ngosuku kunganciphisa izimpawu zokuxineka, kufaka phakathi amazinga e-cortisol, ngokusho kocwaningo olushicilelwe ku Ijenali yeProteome Research. "Ushokoledi omnyama ulungele ubuchopho," kusho uDkt Ramsey. "Igcwele izakhi eziqinisa imizwa nokuhlushwa."

Mina nokushintsha kwesimo sami sokudla? Ngiphinde ngavela nokufakwa esikhundleni kwama-khalori, njengokukhwela embhedeni ngencwadi enhle noma umagazini odoti bese ngifaka iwayini esikhundleni sokubhucunga imibhangqwana ye-impromptu nomyeni wami. (Udinga i-inspo ngokwakho? Bheka lezi zindlela zokukhulisa amandla.)

Ikhwalithi Engaphezulu Kobuningi

Ukujima kuyisihluthulelo sokwehlisa isisindo nokuhlala ujabule—akumangalisi lapho. Ukuzivocavoca umzimba kwenza ushintsho kumakhemikhali obuchopho aphakamisa imizwa yakho. Futhi imiphumela icishe isheshe, kusho uMichael W. Otto, Ph.D., uprofesa wesayensi yezengqondo eBoston University kanye nombhali ngokubambisana Ukuzivocavoca Kwesimo Senhliziyo Nokukhathazeka. Ukukhethwa kwami ​​kungenzeka kungakapheli imizuzu emihlanu nje uqedile ukujima okulingene.

Kungani-ke ngangingeve ngijabule ngemuva kwezinsuku eziyisithupha zilandelana zezikhathi ezinzima zokujuluka? Ngoba uma kukhulunywa ngendlela ukuzivocavoca okuthinta ngayo imizwa, okuningi akusikho okungcono. “Ukujima okuqinile noma okuthatha imizuzu engaphezu kwengu-60 kungawehlisa ngokuphawulekayo ushukela osegazini, okungase kuthinte imizwa nekhono lokucabanga ngokucacile izinsuku eziningi,” kusho uMichele S. Olson, Ph.D., uprofesa wesayensi yokuzivocavoca IHuntingdon College eMontgomery, Alabama. (Okuhlobene: Kungani Ukuphakanyiswa Kwesisindo Kunganginiki I-Endorphin Rush Engiyifisayo Ngemva Kokuzivocavoca?)

Ukuqinisekisa ukuthi imisebenzi yami ingiyisa endaweni ejabulisa ngokwengeziwe, u-Otto utusa ukuba ngicabange kakhudlwana — nginake indlela umzimba wami ozizwa ngayo futhi ungaphusheli kakhulu. "Izilinganiso zemizwa ngesikhathi sokuzivocavoca zingancipha njengoba abantu befika lapho kunzima ukuphefumula kahle," echaza, ephakamisa ukuthi ngisebenzise isivivinyo senkulumo. "Uma ukwazi ukukhuluma kodwa ungaculi ngesikhathi somsebenzi, wenza umsebenzi wokuzivocavoca ngamandla. Uma ungakwazi ukusho amagama ambalwa ngaphandle kokuhlaba ikhefu, wenza ukuvivinya umzimba ngamandla futhi kufanele ukhuphuke buyela ukukhulisa isimo sakho sengqondo."

Futhi u-Olson unikeza i-A-OK ukuqeqeshwa kwesikhawu njengendlela yokuthuthukisa izinzuzo zokuncipha kwesisindo sokuzivocavoca ngaphandle kokuyekethisa imizwa. Usikisela ukushintsha imizuzwana engama-30 ye-high-intension cardio ngamasekhondi angama-90 wokuqina okuphansi. "Ocwaningweni lwami, ukuqeqeshwa kwezikhawu kuthuthukise isimo kakhulu," kusho u-Olson. (Awuqinisekile ukuthi ungaqala kuphi? Landela le nselelo ye-cardio HIIT futhi uzizwe. Lokho. Burn.)

Bye, I-Diet Mood Swings

Wonke la macebo amasha enze umehluko omkhulu esimweni sami. Umyeni wami uphawula ngokuthi ukujabula nokuqina - ngisho nangomdlandla ongazenzisiyo — ngibe sebusweni bezinto ezake zangicindezela (njengokuzivocavoca), futhi indodana yami ikwamukela ngokoqobo okusha. Njengokungathi ukunqoba ukuguquguquka kwemizwelo yokudla kwakunganele, umfana omncane uyayisekela imizamo yami ngokunginikeza ezinye izindlela ezinempilo zamabhere we-gummy: "Lapha, Mama, ngiphethe ushokoledi omnyama," esho, ephethe izikwele ezimbalwa. "Kuhle kuwe!" Ngempela, njengoba ngineqiniso lokuthi manje uyabona, ukwabelana ngesiphatho esinjengalesi akulungile nje kimi, kuhle kuwo wonke umndeni. (Okulandelayo: Umjuluko Wakho Ungasabalalisa Injabulo — Ngokujulile!)

• Lezi Izinzuzo Zezempilo Ze-quinoa Zizokwenza Uhlanganise Okusanhlamvu Kukho konke Ukudla
• Le $ 6 Season Spread evela kuTrader Joe’s Is So Good, Abantu Bayasithekela Unyaka Wonke
• Amaresiphi Wokukhempa Ajatshulelwa Kakhulu E-Fireside
• The # 1 Wine to Buy at Trader Joe’s This Fall, Ngokusho kwabasebenzi

Buyekeza kwe-