Uke waqaphela yini ukuthi ngemva kokudla okuthile noma ukuphuza imizwa yakho iyashintsha, noma uze uzizwe unovalo kakhulu ngaphandle kwesizathu? Ubudlelwano phakathi kwalokho esikudlayo kanye nempilo yethu engokomzwelo bujule kakhulu kunalokho esivame ukukucabanga. Ukudla kungaba umsizi ekugcineni isimo sengqondo esizinzile noma, ngokuphambene, kube yimbangela ethule yokukhathazeka. Phakathi neminyaka edlule, ukuhlola okuhlukahlukene kuye kwaqinisekisa ukuthi kunokuhlobana kwangempela phakathi kokudla, amazinga okukhathazeka nempilo engokwengqondo. Akukhona nje ngokugwema ukudla okuthile, kodwa mayelana nokuqonda ukuthi imisoco ithinta kanjani ubuchopho bethu, ngakho-ke, indlela esilawula ngayo ukucindezeleka kwansuku zonke.
Ake singene sijule emhlabeni othakazelisayo wokudla okungabangela ukukhathazeka, sibone ukuthi yikuphi okufanele sikugweme, futhi sithole ukuthi ukudla okunempilo kungasisiza kanjani ukuba sizizwe singcono kuwo wonke amazinga. Uzofunda namasu asebenzayo kanye namathiphu alula okuguqula ukudla kwakho kube ithuluzi elibalulekile lokuhlala kahle ngokomzwelo.
Kungani okunye ukudla kungandisa ukukhathazeka?
Ukukhathazeka kuwukusabela okungokwemvelo komzimba wethu ezimweni ezicindezelayo, kodwa lapho kuhlala kusebenza isikhathi eside, kungathinta kakhulu impilo yethu engokomzimba nengokwengqondo. Ezinye izinto ezikhona ekudleni zinamandla okushintsha le bhalansi, ngokushukumisa isimiso sezinzwa esimaphakathi noma ngokukhiqiza iziqongo nezigodi emazingeni wamandla agcina ethinta isimo sethu sengqondo.
Ukuze isebenze kahle futhi igcine izolile, ubuchopho budinga ukutholakala njalo kwezakhi zomzimba ezinjengamavithamini, amaminerali, namafutha acid abalulekile. Kodwa-ke, imikhuba yokudla yamanje, ecebile ngokudla okucutshungulwa kakhulu, ushukela ocolisisiwe, nezikhuthazi, ingabangela ukungalingani kuma-neurotransmitters abalulekile njenge-serotonin ne-dopamine. Lokhu kungalingani akuthinti nje imizwa yethu kuphela, kodwa kungaholela nasekucasukeni, ukungahlaliseki, noma ngisho nokuqwasha.
Ngaphezu kwalokho, ithumbu lidlala indima ebalulekile ekukhiqizweni kwamahomoni ahlobene nokuphila kahle kwengqondo. Isibonelo, kulinganiselwa ukuthi ngaphezu kwe-90% ye-serotonin ikhiqizwa ohlelweni lokugaya ukudla. Ukudla okuphansi kwe-fiber kanye nezithasiselo ezicebile Kuba nomthelela ekungalinganisani kwezitshalo zamathumbu, okubuye kuthinte ingqondo yethu.
Uhlu lokudla olungabangela noma lukhuphule ukukhathazeka
Ukuhlonza ukudla okuvame ukuqinisa noma ukuvusa iziqephu zokukhathazeka kuyisinyathelo sokuqala sokunciphisa umthelela wako. Ochwepheshe abahlukahlukene nezinhlangano zezokwelapha bayavumelana ngephethini efanayo: ukudla okugayiwe kakhulu, okunoshukela, okunamafutha amaningi, noma okuvuselelayo ngokuvamile kuyimbangela yokushintshashintsha kwemizwelo eminingi.
- Ukudla okucutshungulwe kakhulu nokudla okusheshayo: Imikhiqizo yezimboni ezifana Ukudla okulula okunosawoti, amakhekhe asezimbonini, amasoseji, inyama ephelisiwe, ukudla osekulungele ukushiswa neziphuzo ezinoshukela Banikeza amanani amakhulu amafutha e-trans, izithasiselo noshukela. Zandisa ukuvuvukala kobuchopho futhi zingase zihlotshaniswe nezimpawu zokucindezeleka, ukucasuka, nokukhathazeka.
- Ushukela ocwengiwe futhi owengeziwe: Ukusetshenziswa kukashukela ngokweqile kubangela ngokushesha amandla spikes, kodwa lokhu kulandelwa amaconsi abukhali ahambisana nemizwa yokukhathala, ukudabuka nokwethuka. Ngaphezu kwalokho, Lolu hlobo lukashukela luphakela amagciwane angenabungane emathunjini, ukuguqula ukwakheka kwama-neurotransmitters kanye ukwandisa ukuthambekela kokubi kwemizwa nokukhathazeka.
- I-Caffeine: Yethula ku- Ikhofi, itiye elimnyama, iziphuzo ezinikeza amandla, ama-cola, nezinye izithasiselo ezithileNakuba i-caffeine inganikeza amandla esikhashana, ukusetshenziswa ngokweqile kwe-caffeine kungaholela i-tachycardia, ukuthuthumela, ukuqwasha, ukwanda kwezinzwa nokukhathazekaKunabantu abazwela kakhulu lapho ngisho nemithamo emaphakathi ingadala lezi zimpawu.
- Utshwala: Nakuba ekuqaleni kubonakala kuphumule, Utshwala busebenza njengesicindezelo sesimiso sezinzwa. Ukusetshenziswa kwayo njalo kuphazamisa izigaba zokulala okubuyisela futhi, esikhathini esimaphakathi, kungakhuphula uvalo, ukucasuka kanye 'nomphumela wokubuyela emuva' owaziwayo noma ukwanda okulandelayo kwezimpawu zokukhathazeka.
- Iziphuzo zamandla: Bahlanganisa i-caffeine nezinye izinhlanganisela ezivuselelayo ezifana i-taurine noma i-guarana, becasula ukwenza kusebenze okukhulu okuthi kamuva kuguqulele ekukhathaleni, ukuqwasha nokukhathazeka.
- Ama-carbohydrate alula: Como Isinkwa esimhlophe, irayisi elimhlophe, i-pasta evamile noma okusanhlamvu okugayiwe, ukuthi Abanayo i-fiber kanye nezakhi ezibalulekile, imbangela ikhuphuka ngokushesha futhi yehle ku-glucose yegazi, ukushintsha ukulinganisela kwemizwelo nokuthuthukisa ukukhathazeka.
- Amafutha agcwele kanye nama-trans: Yethula ikakhulukazi ku Amakhekhe asezimbonini, ukudla okuthosiwe, ukudla okulula, ukudla okusheshayo nokudla osekulungele ukudliwa.. Amafutha lawa okuhambisana nokuvuvukala futhi kuthinte ibhalansi yama-neurotransmitters alawula imizwa.
- Izithasiselo Zokudla: Ikakhulukazi, i-monosodium glutamate, ukuthi Kuxhunyaniswa nekhanda elibuhlungu, ukuphazamiseka kokulala kanye nemizwa yokwethuka kubantu abazwelayo..
- Ama-sweeteners okwenziwa: Como i-aspartame nezinye izithasiselo zikashukela en iziphuzo ezibandayo kanye nokudla okulula kokudla, ukuthi Bangaphazamisa ukukhiqizwa kwe-serotonin evamile futhi babangele ukucasuka nokukhathazeka..
- Ukudla neziphuzo ezinesodium ephezulu: Como amasobho apakishiwe, amasoseji, okokugcina kanye nokudla okulula okunosawoti, engakwazi shintsha ibhalansi ye-electrolyte yomzimba futhi ivuselele isimiso sezinzwa, okwandisa ukungahlaliseki.
- I-Ginseng nezinye izithasiselo ezikhuthazayo: Nakuba ngezinye izikhathi zikhuthazwa njengama-adaptogens, kubantu abahlelwe ngaphambili kungandisa ukwethuka kanye nemizwa yokukhungatheka.
Kubalulekile ukucacisa ukuthi akuwona wonke umuntu osabela ngendlela efanayo kulokhu kudla, kodwa ubuhlobo obucacile buye babonwa phakathi kokuqhubeka nokudla kwakho kanye nokubukeka noma ukuwohloka kwezimpawu zokukhathazeka.
Ukudla kanye nezakhi ezikhuthaza umoya ozolile
Izindaba ezinhle ukuthi ukudla kungase kube umsizi wakho ekugcineni ukukhathazeka kude. Kukhona ukudla okuthile ukwakheka kwakho kusiza ukuzinzisa isimo sengqondo, ukuthuthukisa impendulo yokucindezeleka, futhi kuvimbele iziqubu zokucasuka.
- Amaprotheni ekhwalithi: Faka phakathi kwasekuseni nasekudleni amaqanda, inhlanzi, inyama engenamafutha, okusanhlamvu isiza ukugcina amazinga eglucose ezinzile futhi inikeza ama-amino acid adingekayo ukuze kukhiqizwe i-serotonin ne-dopamine, ama-neurotransmitters enhlalakahle. Ulwazi olwengeziwe esihlokweni sethu ku ukudla okunempilo ukugwema ukukhathazeka.
- Amakhabhohayidrethi ayinkimbinkimbi: Oats, i-quinoa, okusanhlamvu okuphelele nesinkwa sikakolweni Zicebile ku-fiber futhi zisiza ukugcina amazinga eglucose ezinzile, ukukhuthaza isimo sengqondo esinokulinganisela nesizinzile.
- Izithelo nemifino emisha: Ziwumthombo oyinhloko wama-antioxidants emvelo, amavithamini namaminerali abalulekile ebuchosheni. Izithelo ezibomvu, ubhanana, ukwatapheya nezithelo ezisawolintshi Bagqama ikakhulukazi ngomthelela wabo omuhle ekulawulweni kwe-serotonin.
- I-Omega-3 fatty acids: Yethula phakathi izinhlanzi ezinjenge-saumoni, i-tuna, ama-sardine namantongomane njengama-walnuts noma imbewu yefilakisiOmega-3s Bathuthukisa ukuguquguquka kwe-neuronal membranes futhi bakhuthaze ukuxhumana phakathi kwama-neurons.
- Amantongomane nembewu: Ama-alimondi, ama-hazelnuts, ithanga kanye nezinhlamvu zikabhekilanga ziyimithombo emihle kakhulu i-magnesium ne-zinc, amaminerali ukuthi Basiza ukulungisa impendulo yokucindezeleka futhi bathuthukise ukukhiqizwa kwama-neurotransmitters amahle. Ukuze uthole imininingwane eyengeziwe, sicela uthintane nathi Umhlahlandlela wokudla okuphansi kwe-magnesium.
- Ama-probiotics nama-prebiotics: I-yogurt yemvelo, i-kefir, i-sauerkraut nokunye ukudla okuvutshiwe, kanye i-fiber evela ezithelweni kanye nemifino, ukufaka isandla ekugcineni i-gut microbiome enempiloAmathumbu alinganiselayo ahlanganyela ngokuqondile ekukhiqizeni i-serotonin futhi ilawula isimo sengqondo. Vakashela indatshana yethu ukuze uthole izincomo ezengeziwe: Izinketho ezinempilo zokuthuthukisa izitshalo zamathumbu.
- Amavithamini eqembu B: Enyameni engenamafutha, inhlanzi, amaqanda, imidumba nemifino enamahlamvu aluhlaza, la mavithamini Ziyadingeka ukuze kusebenze kahle uhlelo lwezinzwa kanye nokukhiqizwa kwama-neurotransmitters abalulekile.
- Ushokoledi omnyama (ngokulinganisela): Icebile ngama-flavonoids ne-magnesium, ingaba nciphisa i-hormone yokucindezeleka (i-cortisol) futhi andise inhlalakahle uma idliwe ngamanani amancane.
- Izinongo ezilwa nokuvuvukala: I-ginger ne-turmeric zigqama ngezakhiwo zazo ukulwa nokucindezeleka okwenziwe nge-oxidative futhi uthuthukise inhlalakahle jikelele.
- Itiye elihlaza: Iqukethe I-L-theanine, i-amino acid ukuthi kudala ukuphumula ngaphandle kokubangela ukozela.
Ukufaka lokhu kudla esimisweni sakho sansuku zonke, ukubeka phambili ukuhlukahluka nokulinganisela, kuyisisekelo sesimo somzwelo esizinzile futhi ongathandeki ekukhathazekeni.
Indima ye-hydration kanye nendlela yokuphila
Nakuba ngokuvamile kunganakwa, ukusetshenziswa kwamanzi okwanele kubalulekile ekugcineni ukulinganisela kwengqondo. Ucwaningo oluhlukahlukene lubonisa ukuthi ngisho nokuncane Ukuphelelwa amanzi emzimbeni kungashintsha isimo sengqondo, kunciphise ukugxilisa ingqondo, futhi kwandise imizwa yokwethuka.. Kuyatuswa phuza amanzi njalo usuku lonke futhi ugweme ukufaka iziphuzo ezibandayo ezinoshukela noma iziphuzo ezivuselelayo esikhundleni salo.
Ngokufanayo, umthelela wokudla okunomsoco ekukhathazekeni uyathuthuka uma uhambisana nemikhuba yokuphila enempilo:
- Yenza ukuvivinya umzimba njalo: Ithuthukisa ukukhishwa kwe ama-endorphin, ikhulula ukungezwani futhi inomphumela omuhle kakhulu oqondile emoyeni.
- Ukuze uphumule kahle: Un ubuthongo bekhwalithi ivumela ubuchopho 'ukusetha kabusha' futhi bulawule kangcono ukucindezeleka kwansuku zonke.
- Gwema ukusebenzisa ugwayi nezidakamizwa: Lezi zinto vuselela kuqala, kodwa ukwandisa ukukhathazeka esikhathini esimaphakathi nesikhathi eside.
- Zijwayeze amasu okuphumula noma okucabanga: Funda ukudla okunengqondo siza Lalela izimpawu zomzimba wakho futhi unciphise ukukhathazeka okuhlobene nokudla.
Izincomo ezisebenzayo zokuhlela ukudla okunakekela inhlalakahle yakho
Awudingi ukushintsha ukudla kwakho konke ngobusuku obubodwa, kodwa kuyasiza kakhulu ukubona ukuthi ukudla okuthile kukuthinta kanjani futhi ulungise indlela odla ngayo kancane kancane. Nawa amathiphu alula ongawafaka:
- Yenza uhlu lokudla neziphuzo ezenza ukukhathazeka kwakho kube kubi kakhulu ngemva kokuphuza, futhi kancane kancane kunciphise.
- Hlela amamenyu wamasonto onke ubeke kuqala ukudla okusha, okuphelele okucebile nge-fiber nama-micronutrients.
- Yidla izingxenye ezincane zamantongomane noma izithelo phakathi kokudla esikhundleni sokudla okulula okugayiwe noma okunoshukela.
- Yiba nokudla okulula okunempilo okulungiselelwe (izithelo ezisikiwe, iyogathi yemvelo, itiye le-herbal) ukuze ugweme ukukhetha okungenampilo lapho uzizwa unovalo noma uphansi.
- Lungiselela ukudla kwasekuseni okuphelele okuhlanganisa amaprotheni, ama-carbohydrate ayinkimbinkimbi, nezithelo; lokhu kusiza ukugcina amazinga kashukela egazini ezinzile futhi kunciphisa ukukhathazeka ekuseni.
- Uma ulwa nokukhathazeka nokuqwasha, nciphisa i-caffeine notshwala, ikakhulukazi ntambama.
- Kancane kancane ngenisa ukudla okunothe nge-magnesium ne-zinc ukuze uqinise amandla akho okumelana nengcindezi.
- Ungagxili ngokuphelela: ukhiye ukulinganisela nokulalela umzimba wakho.
Ubudlelwano phakathi kwamathumbu akho nempilo yengqondo
Isayensi yamanje igqamisa ubudlelwano obuqondile phakathi kwamathumbu akho nobuchopho bakho, lokho okubizwa 'i-gut-brain axis'. I-microbiota enempilo ikhuthaza ukukhiqizwa kwama-neurotransmitters afana ne-serotonin, eyaziwa ngokulawula isimo sengqondo nokukhathazeka. Ngakho-ke, ukunakekela impilo yakho yokugaya ngokudla kwakho icebile kuma-prebiotics, ama-probiotics kanye ne-fiber ingenye yezindlela eziphumelela kakhulu zokunakekela inhlalakahle yakho engokwengqondo. Bheka futhi isihloko sethu ku Ukudla okudala isilungulela kanye nendlela yokuthuthukisa ukugaya.
Ngokushintshashintsha kwemizwa okuphikelelayo, ukukhathazeka okukhulu, noma izimpawu zomzimba ezihambisanayo, kungakuhle ukuthi uthintane nochwepheshe ukuze uthole indlela ebanzi: ukwelapha ngokwengqondo, ukwesekwa ngokudla okunempilo kanye, lapho kunesidingo, nokwesekwa ngokwemithi.
