Ukudla Oku-5 Okubi Kunakho Konke Ukukhathazeka Kwakho

-Delile

• 1. Utshwala
• 2. Ikhafeyini
• 3. Ukudla okugugile, okubilisiwe nokwenziwe ngamasiko
• 4. Ushukela ofakwe ngobuqili
• 5. I-nondairy creamer ejwayelekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Futhi yini ongayidla esikhundleni.

Abantu baseMelika abacishe babe yizigidi ezingama-40 banenkinga yokukhathazeka. Futhi cishe sonke sizizwe sikhathazekile njengempendulo engokwemvelo ezimweni ezithile.

Uma uhlala unengcindezi engapheli noma ukukhathazeka, ungachitha impilo yakho yansuku zonke ukuyilawula ngamathuluzi afana nokwelashwa, ukucabanga, ukuzivocavoca kanye nemithi yokulwa nokukhathazeka.

Kepha bewazi ukuthi ukukhathazeka kungadalwa ukudla okuthile esikubeka emizimbeni yethu?

Lokhu akusho ukuthi lawa mathuluzi nezindlela azidingeki ekubhekaneni nokukhathazeka - imvamisa kuyizindlela ezinempilo zokuphila kwanoma yimuphi umuntu. Kepha uma ukukhathazeka kusasithinta impilo yakho, kungakuhle ukuthi uthi shazi phansi epuletini lakho.

Funda ngokudla okuyisihlanu okubangela ukukhathazeka neziphakamiso zokuthi uzodlani esikhundleni salokho.

1. Utshwala

Kholwa noma ungakukholwa, leso siphuzo osiphuzayo ukuze uqede ukukhathazeka kwakho kwezenhlalo empeleni sikwenza kubi kakhulu.

"Yize kungabonakala sengathi kuthoba imizwa yakho, utshwala bungaba nomthelela omubi ku-hydration nokulala, zombili lezi zinto ezingadala izimpawu zokukhathazeka lapho zicindezelwa," kusho u-Erin Palinski-Wade, RD, CDE, umbhali we "Belly Fat for Dummies . ”

Utshwala buguqula amazinga e-serotonin kanye nama-neurotransmitter ebuchosheni, okwenza ukukhathazeka kube kubi kakhulu. Futhi lapho utshwala sebuphela, ungazizwa ukhathazeka ngokwengeziwe.

Ukuphuza ngokulinganisela - noma cishe ukunikezwa kotshwala kabili ngosuku - kuvame ukuphepha, inqobo nje uma udokotela wakho ekunika okulungile.

Zama Esikhundleni: Ayikho into engathatha indawo yotshwala. Uma uthanda ukunambitheka, kodwa ungadingi imiphumela emibi, cabanga ngobhiya ongewona utshwala. Iziphuzo ezizizwa zikhethekile, njenge-mocktails noma amanzi akhanyayo ane-bitters fancy, nazo zingaba izinguquko ezinhle ezimweni zomphakathi.

2. Ikhafeyini

Okokuqala, bafuna ukukususa utshwala bakho manje nekhofi? Ngokudabukisayo, yebo.

Ngokusho kweNational Coffee Association, abantu baseMelika abangamaphesenti angama-62 baphuza ikhofi nsuku zonke, kanti isilinganiso semali ngosuku singaphezudlwana kwezinkomishi ezi-3 kumuntu ophuza ikhofi. Kepha isiko lethu lasekuseni esilithandayo kungenzeka ukuthi lenza okubi kunokulunga.

“Izinga eliphakeme le-caffeine alikwazi nje ukukhulisa ukukhathazeka nokwethuka, kodwa futhi linciphisa ukukhiqizwa kwe-serotonin enezinto ezinhle emzimbeni, okudala isimo sokucindezeleka,” kusho uPalinski-Wade.

Imvamisa, i-caffeine iphephile ngemithamo ephansi. Kepha imithamo ephezulu ingadala imiphumela emibi, okungukuthi ukukhathazeka nokwethuka.

Kutholwe ukuthi ababambiqhaza abaphuza ama-milligram angama-300 e-caffeine ngosuku babike ukucindezeleka okuphindwe kabili. Ngamagama we-Starbucks, ikhofi elikhulu ("grande") liqukethe cishe ama-milligram angama-330 we-caffeine.

Futhi khumbula ukuthi izithasiselo eziningana nemithi ifaka i-caffeine futhi ingaba nomthelela emizweni yokukhathazeka, kufaka phakathi iSt. John's Wort, i-ginseng, kanye nemithi ethile ekhanda.

Zama Esikhundleni: Itiye likaMatcha liyindlela enhle kakhulu yekhofi ye-buzz ehlanzekile ngaphandle kwama-jitters. Lokhu kungenxa ye-L-theanine, eyaziwa ngemiphumela yayo yokuphumula, ngaphandle kokwezela.

3. Ukudla okugugile, okubilisiwe nokwenziwe ngamasiko

Ipuleti lenyama noshizi elinengilazi yewayini elibomvu kuzwakala kuphumule ngokumangazayo, akunjalo?

Ngokwethiyori, yebo, kepha ngokusho kwesayensi, hhayi kakhulu.

Ukudla okuphelele okufana nenyama yenkomo, ubisi, namagilebhisi kuhamba kahle lapho kuphulukiswa, kuvutshiwe, futhi kulungiswa (bona: i-steak, ushizi, newayini).

Kepha phakathi nale nqubo, amabhaktheriya adiliza amaprotheni okudla abe ama-biogenic amines, elinye lawo yi-histamine. I-Histamine iyi-neurotransmitter ekhulisa ukugaya, ama-hormone, nezinhlelo zenhliziyo nemithambo yegazi. Kubantu abathintekayo, kungadala ukukhathazeka nokuqwasha.

Zama Esikhundleni: Ukunciphisa ukungabekezelelani kwe-histamine, hlala ukhetha ukudla okusha, okusha. Bheka usuku “olupakishwe” lwenyama nenhlanzi. Isikhathi esincane esisithathayo ukuthi sisuke lapho sidalwe khona siye etafuleni lakho, kuba ngcono.

4. Ushukela ofakwe ngobuqili

Ayikho indlela yokugwema ushukela ngamaphesenti ayi-100 wesikhathi, njengoba kwenzeka ngokwemvelo kokudla okuningi esithanda ukukudla, njengezithelo.

Kepha ushukela owengeziwe unomthelela ekukhathazekeni okuphelele.

"Ushukela owengeziwe wenza ukuthi ushukela wegazi lakho uqhubeke ngokuhamba ngezinyawo kwama-spikes nokuphahlazeka futhi ngawo, amandla akho nawo ehla enyuka," kusho uPalinski-Wade. "Uma kushayisana ushukela egazini, imizwa yakho iba muncu nokukhathazeka."

Umzimba ukhipha i-insulin ukusiza ukumunca i-glucose eyeqile nokusimamisa amazinga kashukela egazini, kepha ukushesha ngeshukela kwenza umzimba usebenze kanzima kakhulu ukubuyela kokujwayelekile, kubangele ukuphakama nokwehla.

Ukudla ushukela omningi osetshenzisiwe kungadala imizwa yokukhathazeka, ukucasuka, nokudabuka.

Ukudla okuwela esigabeni soshukela esingeziwe okufanele ucabange ukukugwema noma ukunciphisa konke akubukeki njengama-dessert. Ama-condiments afana ne-ketchup, ukugqoka okuthile kwesaladi, i-pastas, nesinkwa esimhlophe konke kungaqukatha amazinga aphezulu kashukela ongeziwe.

Zama Esikhundleni: Ngenhlanhla, akudingeki uphike izinyo lakho elimnandi uma uyeka ushukela osetshenzisiwe. I-Stevia, i-erythritol, ne-Yacon isiraphu yizinto zemvelo ezithatha ushukela. Gcwalisa ipuleti lakho ngezithelo nemifino enoshukela ngokwemvelo, njengamazambane.

5. I-nondairy creamer ejwayelekile

Uma usika ikhofi, ungahle usike ukhilimu, futhi. Abantu abaningi kulezi zinsuku bazama ukuqapha inani lobisi abalisebenzisayo.

Ukushintshela ku-nondairy creamer evamile kungabonakala njengesixazululo esisodwa, kepha lokhu okufakwa esikhundleni kuyimithombo kawoyela we-hydrogenated, owaziwa nangokuthi ngama-trans fats, agcwele i-cholesterol ye-LDL futhi engehlisa i-cholesterol ye-HDL. La mafutha axhumene, nezinye izinkinga zempilo yengqondo.

Zama Esikhundleni: Uma uphuza i-decaf futhi usafuna ukusakazwa okuthile okunokhilimu, ukudla okuphelele kuhlala kuyisinqumo esingcono kakhulu. Ubisi nokhilimu kungcono kune-nondairy creamer ejwayelekile. Uma usika ubisi, cabanga ubisi lwe-alimondi noma ubisi lwe-soy.