Chikafu cheAnti-stress ipfungwa isingazivikanwe, asi izere nemabhenefiti. Kudya hakusi kungobvisa nzara yedu, asi zvose zvatinodya zvine maitiro akanaka kana akaipa pamuviri wedu. Somuenzaniso, kana tikangodya zvokudya zvinokurumidza uye zvakagadzikiswa, migumisiro yacho ichava yakaipa, yakadai se<em>cholesterol, kuwandisa, kana kuti chirwere cheshuga. Zvisinei, kana tikadya zvokudya zvitsva uye zvepanyama, tichawana zvikomborero zvakadai semavhitamini anokosha nemaminerari.
Nenzira imwecheteyo, kunewo mutsara wezvokudya zvinotibatsira kudzora kushungurudzika, izvo zvinozivikanwa se-anti-stress food. Kushanda kwayo kuri nyore kwazvo, asi zviri nani kuti usanyanya kunetseka, asi kuvasuma ivo pachavo mukudya kwedu kwezuva nezuva.
Haisi kudya kwechishamiso, isu tinongobatsira muviri wedu kudzora nhanho dzekushushikana panguva dzakatarwa, kana kuvatora setsika inobatsira muviri.
Chii chinowanikwa ne-anti-stress diet?
Kushushikana kunokanganisa mafungiro edu, zvirongwa uye hupenyu zvakazara, saka imwe yemabhenefiti makuru kuwana simba rine hutano pasina kunakidzwa seshuga, caffeine, theine nezvimwe zvakadaro.
Rudzi urwu rwechikafu runobatsira kugadzirwa kwe serotonin uye dopamine, maviri makiyi neurotransmitters kuregedza kushushikana, kutya uye kunetseka uye kuve nekunetseka. kunzwa kwakazara kwekugara zvakanaka.
Nekuvharira idzi tsinga, moyo hautambudzi uye tsinga dzeropa dzinodzokera kumamiriro avo enguva dzose, saka kurwisa kwemoyo uye sitiroko kunoderedzwa.
Kune rimwe divi, vhitamini C, boka B uye vhitamini E zvinobatsira muviri kusimbisa immune system. Zvigadzirwa zvemukaka zvine tryptophan inobatsira kuzorodza muviri uye kurara, ndosaka girazi remukaka unopisa richikurudzirwa usati warara, kana yekuzorodza mukaka tii usati waenda kunorara.
Iyo amino acid phenylalanine yakakoshawo mukurwisa-kushushikana kwekudya, nekuti inowedzera kusikwa kwemaendorphins uye isu tinokwanisa kujekesa pfungwa dzedu uye kunzwa zvakanaka zvakare.
Migumisiro yekuva nehuwandu hwepamusoro hwekushungurudzika
Rangarira kuti chikafu chekurwisa kusagadzikana hachisi chishamiso, chinoshanda kune vamwe kwete kune vamwe. Zvakare, hatifanirwe kuvimba nechikafu chete, kurovedza muviri ndiyo kiyi yekudzikisa mazinga ekutya uye kufunganya.
Ita zvinhu zvatinoda, sekuteerera podcast inosekesa, kuona yedu yatinofarira yakatevedzana, kuteerera mimhanzi yakazara, kufungisisa, kugara pagungwa, kusangana neshamwari, nezvimwe. Izvo zvinhu zvinogona kutibatsira kuzorora uye kusunungura pfungwa dzedu kuti tinzwe zviri nani uye tiri vapenyu.
Kana tikaona kuti zvikamu zvekutambudzika uye kuzvidya mwoyo zvakanyanya kuoma uye zvakanyanya uye kakawanda, tinofanira kukumbira rubatsiro uye enda kune chiremba wepfungwa, sezvo mhedzisiro yezvese ari maviri anotyisa senge kuvhunduka, kutya hukama nevamwe vanhu, kushushikana, kusagadzikana kwemoyo, psychosomatic kusagadzikana, kushaya hope, matambudziko ekugaya, kutemwa nemusoro, nezvimwe.
Main anti-stress foods
Iyo inozivikanwawo seye-anti-stress diet, asi isu tinosarudza kuenda zvakananga kune zvakakosha zvekudya zvinotibatsira kudzora mazinga ekushushikana mumuviri.
Avocado
Ndiani asingadi avocado? Iwo haana kudhura, asi azere nemabhenefiti uye mazhinji acho achatibatsira munguva dzekunetseka chaiko. Chibereko ichi chine huwandu hwakawanda hwefiber, mapuroteni emiriwo, zvicherwa zvakakosha zvakaita se potassium, magnesium uye zinc, mavhitaminzi C, E, K, uye boka B, riboflavin, niacin, folic acid, pantothenic acid, hutano fatty acids, lutein, beta. - carotene nevamwe.
Chibereko ichi inobatsira kuderedza cortisol mazinga, iyo ndiyo hormone inonyanya kupesvedzera maitiro ekudzvinyirira, izvi pamwe chete nechokwadi chokuti inodzivirira mwoyo uye inozorodza hurongwa hwemagetsi, iite chibereko chakakwana.
Nzungu, mbeu uye zviyo
Mashoma nzungu zuva rega rega anobatsira kugadzira serotonin, inozivikanwawo sehomoni yekufara. Vanobvumirana kusapfuudza huwandu, sezvo mhedzisiro yacho inogona kutsamwisa senge manyoka.
Kuti uwane zvakanakira nzungu, zviri nani kusapfuudza anenge 40 magiramu pazuva, uye kana iwo akavhenganiswa nzungu uye pasina munyu, zviri nani, saka isu tinotarisira mwoyo yedu. Nuts inopa mavitamini eboka B uye E, pamwe chete nemaminerari anokosha akadai se potassium, zinc, magnesium, calcium uye phosphorus.
Mbeu uye zviyo zvinobatsirawo mukudzikisira kushushikana, uye nekuda kwekuti ivo vanopa inononoka shuga inosimbisa uropi uye masero etsinga, pamwe neB mavhitamini, vhitamini C uye vhitamini E. batsira kuenzanisa mafungiro, pakati pezvimwe zvinhu.
Waini tsvuku
Kana isu tatofarira waini tsvuku, tinogona kuenderera kune chikafu chinotevera, asi kana zvisina kudaro, zvingava nyore kupa ichi chinwiwa kuedza (nguva dzose mukuenzanisa). Girazi rewaini tsvuku pazuva inobatsira kudzivirira kuora mwoyo, kuzvidya mwoyo uye kushungurudzika. Waini chena uye doro zvinosanganisirwa muboka iri, asi waini tsvuku inotora menduru yegoridhe.
Pakati pezvimwe zvakanakira waini tsvuku tinowana iyo inorwisa kuchembera, inorwisa kuneta, inochenesa mukanwa, inobatsira kurapa chingamu, inosimudzira uropi hwedu, inodzivirira cholesterol, inoderedza njodzi yekenza, inobatsira kuderedza uremu, inodzivirira osteoarthritis, nezvimwe.
hove dzine mafuta
Kufanana nesaumoni, semuenzaniso, chikafu chekutanga kana tichida kuderedza kushushikana muhupenyu hwedu hwezuva nezuva. Izvi zvinokonzerwa neiyo yakakwira omega 3 yemukati, inova chinhu chakakosha chehuropi uye inobatsira kugadzira serotonin. Inobatsirawo kuderedza cholesterol, kuderedza ropa, kuderedza ngozi ye thrombosis, nezvimwewo.
Uye zvakare, kugara uchidyiwa salmon, nedzimwe hove dzebhuruu uye dzine mafuta senge tuna, mackerel, sardines, anchovies, herring, nezvimwe. inoderedza cortisol uye adrenaline mazinga. Saka, nekuda kwechikafu ichi chinopesana nekushushikana tinonzwa takazara uye takasununguka muswere wese.
Black chocolate
Iyo yakachena iyo cocoa ine hutano uye kana isina shuga yakawedzerwa, zviri nani. Chinhu chakakosha apa ndechekuti cocoa ine phenylethylamine uye alkaloids uye inotichengeta takasvinura, asi nenzira yakanaka. Mukuwedzera, kushandiswa kwechokoti Inobatanidzwa nekuyeuka kwakanaka uye nguva dzinonakidza.
Nekudaro, kudyiwa kweichi chikafu chekurwisa kusagadzikana kunotipa magnesium uye yakakosha sosi yetryptophan, senge zvigadzirwa zvemukaka, amino acid inoita kuti tinzwe zvakanaka.
Michero yeCitrus nemiriwo yemashizha yakasvibira
Zvibereko zveCitrus zvakadai sekiwi, pineapple, maranjisi, tangerines, lemons, blueberries, grapefruit, nezvimwe, zvakapfuma mu antioxidants uye vitamin C. Kunze kwekubatsira maitiro ezvirwere uye kuderedza ropa, zvinoderedza cortisol mazinga, hormone yakabatana zvakananga kushushikana, ndosaka vachinzi vanopesana nekushushikana chikafu.
Zvese zviri zviviri muzvidimbu uye mujusi chaiwo (hapana yakagadziriswa jisi) uye inoperekedzwa nembeu dzechia, semuenzaniso, kana nzungu, makarotsi, sipinachi, mbatatisi, mhiripiri, matomatisi, nezvimwe. tine bhomba reprotein, zvicherwa zvakakosha uye mavitamini.
Miriwo yemashizha yakasvibira inoremerwa nemagnesium, potassium, iron, calcium, zinc, folic acid, mavhitaminzi A, B, C, E, K, fiber, nezvimwe. Zvese izvi zvinobatsira kubvisa manzwiro ekuneta uye kuneta izvo kushushikana uye kusagadzikana zvinoburitsa.
Infusions
Munguva dzekushushikana, akanakisa mubatsiri, kunze kwezvose izvi zvinorwisa-kushushikana chikafu chatadoma, ndiwo emishonga tii. Pano chinhu chakakosha ndechekuti infusion ndeyemhando, uye iyo yakanyanya kunaka ndeye licorice, nokuda kwezvinhu zvinobatsira zvehutano hwemagetsi uye mavhitamini anodzivirira nyika dzekuora mwoyo, lemon tii nesinamoni, lemon balm tii, chamomile tii, valerian tii, uye ese ma teas ane zororo.
Chaunofanirwa kuedza kudzivirira nguva dzese kunwa tii dzinopa simba dzakatakurwa neiyoine iyo inozotipa simba uye kuwedzera mamiriro edu ekutya uye kunetseka, kunyangwe kuisa hutano hwedu panjodzi.