11 Ukudla Okunganciphisa Ukucindezeleka Ngempela

-Delile

• 1. Ukotapheya
• 2. I-salmon
• 3. Ijusi Le-Tart Cherry
• 4. Broccoli
• 5. Ama-alimondi
• 6. Edamame
• 7. I-Whole-Grain Toast
• 8. Ubhontshisi
• 9. Izithelo Zikawolintshi
• 10. Amajikijolo
• 11. Ipasta Isikolweni Sonke
• Buyekeza kwe-

Uma uzizwa ucindezelekile, cishe awenzi ukukhetha okunempilo kakhulu. "Uma sicindezelekile, sithanda ukususa izingqondo zethu ukuthi kwenzekani, ngakho-ke siphendukela kokudla ngoba kusenza sizizwe kahle futhi kuyasiphazamisa," kusho u-Abby Langer, R.D., ongumnikazi we-Abby Langer Nutrition eToronto. Ukudla okuthile okujabulele njengengane, yithi, ushokoledi, amazambane amazambane, noma inkukhu casserole, kungahle kube nezinkumbulo ezimnandi, ngakho-ke siyakudla ukuze sizibuyisele kuleyo ndawo ejabulisayo, usho kanjalo.

Kepha lokhu kungayandisa inkinga. U-Abby Langer, R.D., ongumnikazi we-Abby Langer Nutrition eToronto uthi: “U-ayisikhilimu nama-chips kungase kukwenze uzizwe ungcono esikhathini esifushane, kodwa ngokuhamba kwesikhathi, empeleni kungenza izinga lakho lempilo-kanye nokucindezeleka libe limbi nakakhulu. "Uma uzizwa uphelile amandla, udinga ukunakekela umzimba wakho, hhayi ukuwushaya kakhulu ngokudla okungenamsoco."

Ukuze ufinyelele emininingwaneni yokuphila, umzimba unokusabela ngokomzimba kakhulu ekucindezelekeni (cabanga: ukungezwani kwemisipha, ukukhuphuka kukashukela egazini, izinguquko zokuphefumula, inhliziyo egijimayo) njengamahomoni okucindezeleka njenge-adrenaline, i-noradrenaline, nepompo ye-cortisol ohlelweni lwakho. Ngeza izinguquko esiswini nesifiso sokudla, futhi uzitholele iphathi embi.

Ngokusho kwe-American Psychological Association, le mpendulo "yokulwa noma yokundiza" iyinqubo yebhayoloji okungenzeka yaba usizo ekuqaleni kwenqubo yokuziphendukela kwemvelo-kodwa hhayi kakhulu ezinkingeni zanamuhla ezifana nethrafikhi, izikhathi zokugcina eziqinile, nezinkinga zokuthandana. Ngoba ukucindezelwa okungapheli kungaholela ezindabeni ezingapheli zezempilo, kubalulekile ukuthola isibambo kuyo ASAP.

Esikhundleni sokujwayelana no-Ben & Jerry, zama lokhu kudla okunempilo ukuze uthole ingcindezi ukuze udale ukuzola kusuka ngaphakathi nangaphandle.

1. Ukotapheya

Lesi sithelo esinemisebenzi ehlukahlukene singumthombo omuhle kakhulu kavithamini B6, okhonjisiwe ukuthi wehlise ingcindezi ngokusiza ukugcina ukusebenza kahle kwesistimu yezinzwa. Ukwatapheya uphinde unikeze i-potassium enempilo enempilo (ukwatapheya owodwa uno-975mg, kanti ubhanana uno-422mg kuphela), osiza ukulawula umfutho wegazi. Ukuthola ukulungisa kwakho lokhu kudla okuphezulu kwengcindezi, shaya ubhontshisi we-avocado ekuseni noma uhlanganise isitsha se-guacamole. (PS Nansi indlela yokusika i-avokhado kahle.)

2. I-salmon

Le nhlanzi enenyama iphezulu kuma-omega-3 fatty acids, ocwaningo akhombisa ukuthi ayisikhuthazi semvelo. Ukwengeza, ama-omega-3 asiza ukuvikela inhliziyo yakho, okubalulekile uma ukhokhiswa intela. Ingcindezi ibangela ukuthi i-hormone cortisol ikhuphuke, futhi uma amazinga ehlala ephezulu, angalimaza kakhulu uhlelo lwakho lwe-cardiovascular (ingasaphathwa eyokuvuvukala okungapheli). I-Salmon iphinde ibe ingxenye enkulu yokudla kwaseMedithera, uhlelo lokudla oluhlale lubalwa njengenye yezindlela ezinhle kakhulu zokubonga ngezinzuzo zayo zezempilo eziningi.

3. Ijusi Le-Tart Cherry

Akukhona nje ngokudla ukudla ukuze ucindezeleke—iziphuzo zingasiza, futhi. Kungakho u-Alex Caspero, RD, umdali weDelish Knowledge, ephakamisa ukwehlisa ijusi le-tart cherry uma uzizwa ukhathazekile. "Ukudla neziphuzo ezinoshukela ne-caffeine kakhulu kungakhuphula umuzwa we-jittery kanye namazinga kashukela egazi akhuphukayo, okungathinta isimo sakho sengqondo," echaza.

Kodwa ijusi ye-cherry inikeza ukulungiswa kwe-melatonin okungagcini nje ukukusiza ukuzola kodwa futhi kukhuthaze amaphethini okulala okunempilo. Siphela ingilazi kusihlwa, noma uqedele ukuzivocavoca kwakho ngengilazi eyi-8-ounce, ngoba kungasheshisa ukutakula kokuzivocavoca.

4. Broccoli

Inkomishi eyodwa ye-broccoli ephekiwe iqukethe uvithamini C ophindwe kabili kunewolintshi eliphakathi, esiza ukulawula umfutho wegazi kanye namazinga e-cortisol. Iphinde iqinise amasosha omzimba, angenziwa buthakathaka yingcindezi (ikwenze ungene kalula emikhuhlane). Hlanganisa i-broccoli ku-omelet yasekuseni, noma uyigcobe ku-hummus ukuthola isidlo santambama. (Ungazama futhi lezi zokupheka ezinempilo zase-Thai ezigcwele ukudla okuningana okuhle kakhulu kokucindezeleka.)

5. Ama-alimondi

Ukuphakelwa okukodwa kwale nati enempilo kuqukethe amaphesenti angama-20 wenani lakho eliphakanyisiwe lansuku zonke le-magnesium, amaminerali asiza nokuphatha amazinga e-cortisol. Ucwaningo luye lwabonisa nokuthi i-magnesium inethonya elithobayo ohlelweni lwezinzwa futhi ingakhuthaza ukulala okungcono. "Futhi, sonke sifuna ukugxila kokuthile lapho sicindezelekile, akunjalo?" Kusho uLanger. Gcina ukuqina kwalokhu kudla okuphezulu kwengcindezi kuseduze, bese uhlukanisa kube isigaxa esisodwa se-ounce (cishe ngosayizi wengilazi edutshuliwe) ukuze uthinte usuku lonke.

6. Edamame

Yeqa ama-appetizers athosiwe bese u-oda umjikelezo we-edamame eshisiwe ngokuzayo uma ushaya ibha ye-sushi. "Ezinye izakhi zomzimba zingakhulisa imizwa, kuyilapho ukudla okunamafutha okunethezeka kungakwehlisa ngokomzimba ngoba kunzima ukugaya," kusho uMarisa Moore, R.D., isazi sokudla e-Atlanta futhi okhulumela i-Academy of Nutrition and Dietetics. Njengebhonasi, i-veggie icebile kumavithamini e-B — kanye no-vitamin D, i-folic acid, i-calcium, ne-magnesium — isitsha se-combo sezimfanelo ezisiza umzimba ukuthi ukhiqize i-serotonin ye-neurotransmitter ekhulisa imizwa.

7. I-Whole-Grain Toast

Kulungile, ama-carbs awanqunyelwe lapho ufuna ukudla kwengcindezi. Kodwa uma ukhawulela izinhlobonhlobo ezicwengekile (ezimhlophe), umzimba wakho nobuchopho bakho kuzokubonga. "Amakhabhohayidrethi asiza imizimba yethu ukuhlanganisa i-hormone ezolisayo i-serotonin, kanti isinkwa sikakolweni esiphelele sinikela ngomthamo onempilo kanye namavithamini B ngesibhakela sokuthula esisodwa," kusho uLanger. Ngokuzayo lapho ushaya u-3 ntambama. ukuwa, finyelela ukudlalela kathathu kokudla okulwa nokucindezela (BTW, nanku umehluko phakathi kukakolweni ophelele nokusanhlamvu okuphelele.)

8. Ubhontshisi

Ubuwazi ukuthi i-magnesium nokucindezeleka kuxhumene? Kuyiqiniso: "Labo abane-magnesium ephansi kungenzeka babe namazinga aphezulu wamaprotheni asebenzayo," kusho uCaspero-futhi abacwaningi bathola ukuthi ukubalwa kwamaprotheni okuphezulu oku-C kuhlotshaniswa nengcindezi eyengeziwe kanye nengozi enkulu yokudangala. Ingasaphathwa eye-magnesium isiza ukulawula i-cortisol nomfutho wegazi, uyanezela. Isixazululo-ke ukuthi sikhuphule ukudla kwe-magnesium kwama-rockstars okucindezela-okunye kwawo ubhontshisi. I-Pinto, i-lima, nobhontshisi wezinso kuhle kakhulu, ngakho-ke nqwabelanisa i-scoop ku-burrito yakho, ugovuze ube isobho, noma ujikijele nge-pasta.

9. Izithelo Zikawolintshi

Ihhabhula ngosuku lingagcina udokotela engekho, kodwa amawolintshi angakugwema ukucindezeleka. "Imithamo ephezulu kavithamini C iboniswe ukuthi yehlisa kakhulu umfutho wegazi, ongakhuphuka ngezikhathi zokucindezeleka," kusho uCaspero. (Nazi izindlela eziyisishiyagalolunye zokugcwalisa uvithamini C ngezithelo ezisawolintshi.) Ukuze uthole ifayibha yokulwa nendlala eyengeziwe kusuka kulokhu kudla okungcono kakhulu kwengcindezi, ungadla isithelo sonke kunokumunya ujusi wedwa, njengoba ijusi ivame ukuhlubula izithelo zomsoco .

10. Amajikijolo

Esikhundleni sokuthola ibhokisi lamashokolethi, thambisa izinyo lakho elimnandi ngezingcezu ze-sitrobheli, kusho uLanger. Ngaphandle kokuba ngumthombo woshukela wemvelo (kunokuba ungeze lawo angadala i-roller coaster coaster yegazi), inkomishi yama-strawberry inikeza amaphesenti ayi-149 wenani lakho elinconyiwe nsuku zonke le-vitamin C. elawula ukucindezelwa kwegazi

11. Ipasta Isikolweni Sonke

Uma ufuna ukudla kwengcindezi, musa ukukhipha umthetho konke ukudla okunethezeka. Ezinye izinketho, njenge-pasta, zikhuphula amazinga e-serotonin ezolisayo, kusho uCaspero. "Futhi, ukudla okuthokomele kumane kuzwakala kukuhle ukukudla! Zikunikeza ukukhululeka kwesikhashana kunoma yikuphi ukucindezeleka okukhona njengoba ugxila enjabulweni yokudla esikhundleni somthombo wezinto ezisicindezelayo," kuchaza yena. Kodwa akukhona nje mayelana nento epholisayo. I-pasta nayo inganciphisa ukukhiqizwa kwe-serotonin, futhi leyo eyenziwe ngofulawa wamabele ongamaphesenti ayi-100 inikeza i-fiber namaprotheni, okungasiza ekunciphiseni indlala. (Okuhlobene: I-10 Paleo-Friendly Comfort Food Dinners)

Buyekeza kwe-