Micah Stanley
Kumwa mankhwala owonjezera tsiku lililonse sikungateteze ku kupsinjika maganizo, kafukufuku wapeza. Komabe, zinthu zofunikazi sizingagwire ntchito konse mu kafukufukuyu. Timalongosola chifukwa chake.
Zakudya zowonjezera kupsinjika maganizo
Kupsinjika maganizo kumakhudza anthu ochulukirachulukira - ndipo odwala ambiri akufunafuna njira zina zathanzi m'malo mwa mankhwala okhala ndi zotsatirapo zambiri. Mabuku, zolemba, ndi intaneti zili ndi malangizo ndi zambiri za momwe mungagonjetsere kukhumudwa popanda mankhwala kapena zomwe mungachite kuti mupewe kudwala.
Zimafotokozedwa kuti ndi zakudya ziti zomwe zimakhala zomveka komanso zakudya zowonjezera zakudya zomwe ziyenera kutengedwa. Komabe, chidziwitsochi ndi chosiyana kwambiri ndipo nthawi zambiri chimatsutsana kwambiri. Nthawi zina zimanenedwa kuti zowonjezera zakudya zimatha kuchepetsa ndikuteteza ku kupsinjika maganizo, nthawi zina wina amawerenga kuti zakudya zowonjezera zakudya sizithandiza pang'ono.
Zakudya zowonjezera zakudya sizimateteza ku kupsinjika maganizo
Mu Marichi 2019, Journal of the American Medical Association (JAMA) idasindikiza zotsatira za kafukufuku wamkulu kwambiri wachipatala wokhudza "Zakudya zopatsa thanzi komanso zopatsa thanzi pochiza komanso kupewa kukhumudwa".
Kafukufukuyu - zomwe zimatchedwa kafukufuku wa MooDFOOD - akuti akuwonetsa kuti kusintha kwa moyo wathanzi ndi zakudya kungathe kuteteza kuvutika maganizo, koma osati zakudya zowonjezera.
Popeza kuti kuvutika maganizo kumakonda kuchitika mwa anthu onenepa kwambiri, gulu lofufuza lotsogoleredwa ndi Pulofesa Ed Watkins wa ku yunivesite ya Exeter linalemba anthu 1,025 olemera kwambiri ochokera ku mayiko anayi a ku Ulaya (Germany, Netherlands, UK, ndi Spain). Onse anali ndi BMI yoposa 25. (BMI imayimira Body Mass Index)
BMI ya 19 mpaka 24.9 imatengedwabe ngati kulemera kwabwinobwino. BMI ya 30 kapena kupitilira apo imawonetsa kunenepa kwambiri (kunenepa kwambiri).
Zowonjezera izi zidagwiritsidwa ntchito pophunzira
Theka la omwe adatenga nawo gawo adatenga zowonjezera, theka lina lidalandira zowonjezera za placebo. Theka aliyense analandira psychotherapy ndi khalidwe mankhwala, amene cholinga kuthandiza makamaka kusintha kadyedwe.
Mumankhwala awa, ophunzirawo adaphunzira njira zonse ziwiri zothanirana ndi kukhumudwa komanso njira zochepetsera kufunikira kokhala ndi zokhwasula-khwasula pafupipafupi. Nthawi yomweyo, adalandira malangizo ndi malangizo amomwe angasinthire ku chakudya cha Mediterranean.
Zakudya za ku Mediterranean zimakhala ndi zipatso, ndiwo zamasamba, mbewu zonse, nsomba, nyemba, mafuta a azitona, komanso nyama yofiira komanso mkaka wamafuta ambiri.
Gulu lowonjezera pazakudya mu kafukufukuyu linalandira zakudya zotsatirazi kwa chaka chimodzi:
- 20 µg vitamini D (= 800 IU)
- 100 mg calcium
- 1,412 mg ya omega-3 mafuta acids
- 30 g selenium
- 400 µg kupatsidwa folic acid
Poyang'ana pa mlingo wa munthu payekha, sizodabwitsanso kuti kusakaniza kumeneku kwa zinthu zofunika kwambiri sikungagwire ntchito bwino kuposa kukonzekera kwa placebo. Chifukwa ndi kuchepa kwakukulu pang'ono.
Umu ndi momwe vitamini D amaperekera kupsinjika
Ulamuliro wa 800 IU wa vitamini D sungathe kuonedwa mozama chifukwa cha chidziwitso chomwe chilipo masiku ano chokhudza vitamini D supplementation yoyenera.
Ngati mukufuna kumwa vitamini D m'njira yoti wodwalayo angapindule nayo, ndiye kuti munthu ayenera kudziwa kaye. Malingana ndi mtengo wamakono, mlingo womwe umafunika kwa wodwala payekha umasankhidwa payekha payekha kuti athe kukwaniritsa mlingo wathanzi wa vitamini D mwamsanga.
Komabe, 800 IU nthawi zambiri sikwanira ngakhale kukhala ndi thanzi la vitamini D (mwachitsanzo m'nyengo yozizira). Kuperewera komwe kulipo sikungatheke ndi mlingo uwu.
M'nkhani yathu yokhudzana ndi njira yowonongeka ya kuvutika maganizo, tafotokoza kale kuti maphunziro omwe palibe zotsatira zomwe zinapezeka mu kuvutika maganizo pambuyo pa vitamini D supplementation nthawi zambiri amagwiritsa ntchito mlingo wa vitamini D womwe unali wochepa kwambiri, kayendetsedwe kake kamakhala kochepa kwambiri (kwa milungu ingapo yokha) kapena anthu akhoza kuthandizidwa nawo omwe kale analibe chosowa nkomwe.
Maphunziro, kumbali ina, momwe sabata iliyonse z. B. 20,000 kapena 40,000 IU wa vitamini D amagwiritsidwa ntchito, kusonyeza mpumulo ku maganizo.
Mwachitsanzo, mu kafukufuku wa Januware 2019, odwala omwe ali ndi multiple sclerosis, omwe nthawi zambiri amadwala matenda ovutika maganizo, amapatsidwa 10,000 IU ya vitamini D tsiku lililonse kwa chaka chimodzi, zomwe zinapangitsa kuti ayambe kuvutika maganizo.
Ndipo mu kafukufuku wa 2017, amayi ovutika maganizo adalandira 7,000 IU ya vitamini D patsiku kapena 50,000 IU pa sabata kwa miyezi isanu ndi umodzi. Apanso, kuvutika maganizo ndi nkhawa zawo zinakula kwambiri.
Umu ndi momwe kashiamu amathiriridwa chifukwa cha kukhumudwa
Sizikudziwika chifukwa chake 100 mg ya calcium imaperekedwa mu phunziro la MooDFOOD, popeza palibe umboni wakuti izi zingakhale zothandiza mwanjira iliyonse. Ngati pali kusowa kwa calcium, izi - ndi zofunikira za tsiku ndi tsiku za 1,000 mg calcium - sizingathetsedwe ndi 100 mg.
Komabe, popeza lerolino nthawi zambiri imakhala ndi calcium yambiri, yomwe ingathandizenso kusowa kwa magnesium, ndipo izi, zingayambitsenso kuvutika maganizo, kashiamu kamene kamakhala ndi vuto la kuvutika maganizo kapena kuteteza kuti zikhale zotsutsana - makamaka ngati palibe kanthu. kutali ndi kutali za kayendetsedwe ka magnesium komwe mungawone.
Pankhani ya kupsinjika maganizo kapena kupewa kukhumudwa, kupezeka kwa magnesium kuyenera kuyang'aniridwa ndikuwongoleredwa nthawi zonse. Komabe, calcium iyenera kutengedwa kokha ndi zakudya zovomerezeka za calcium.
Omega-3 fatty acids mu kupsinjika maganizo
Pankhani ya omega-3 fatty acids, si nkhani yongotenga "aliyense" omega-3 fatty acids, makamaka pamene akuvutika maganizo. M'malo mwake, tikudziwa kuchokera ku ndemanga yochokera ku March 2014 (6) kuti pa nkhani ya kuvutika maganizo si mlingo wolondola womwe uli wofunikira komanso chiŵerengero cha EPA ku DHA (EPA ndi DHA ndi - mosiyana ndi unyolo waufupi. alpha-linolenic acid, yomwe imapezeka, mwachitsanzo, mu mafuta a linseed - ma omega-3 fatty acids awiri omwe amatha kukhala ndi zotsatira zabwino kwambiri pa ubongo ndi kusokonezeka maganizo).
EPA iyenera kukhalapo kuposa 60 peresenti, DHA pa 40 peresenti. Mlingo wonse ukhoza kuwonjezeka mpaka 2,200 mg patsiku. Panthawi imodzimodziyo, chiwerengero cha omega-3-omega-6 cha zakudya chiyenera kulemekezedwa, monga momwe tafotokozera m'nkhani yathu momwe tingakwaniritsire zosowa za omega-3 moyenera.
Zonsezi sizinaganiziridwe mu kafukufuku wa FoodDMOOD.
Amapanga selenium moyenera pakukhumudwa
Zotsatira za kafukufuku wakale wa sayansi pankhani ya selenium ndizosagwirizana kwambiri. Inde, amaganiziridwa kuti ma selenium otsika kwambiri komanso okwera kwambiri amatha kulimbikitsa kuvutika maganizo, choncho mlingo wa selenium - osayang'anitsitsa mlingo wa selenium - ukhoza kuonjezera kuvutika maganizo.
Komabe, mlingo wa kafukufuku wa MooDFOOD nawonso ndi wochepa kwambiri wa selenium, kotero kuti zizindikiro za overdose sizingayembekezeredwe, koma pakakhala kuchepa, mwina palibe zotsatira zapadera.
Monga momwe zilili ndi vitamini D, momwe selenium ilili panopa iyenera kufufuzidwa kaye ndiyeno kuchuluka kwa selenium komwe wodwalayo akufunikira kuyenera kutsimikiziridwa.
Amapanga folic acid moyenera
Zimadziwika kuti kupatsidwa folic acid kumatha kukhala ndi zotsatira zabwino pa psyche (8), chifukwa zikuwoneka kuti zikukhudzidwa ndi kaphatikizidwe ka serotonin. Komabe, folic acid imagwira ntchito bwino kuphatikiza ndi vitamini B12, yomwe idayiwalika kwathunthu mu kafukufuku wa FoodDMOOD.
Komabe, kusowa kwa vitamini B12 kumatha kuyambitsa vuto lalikulu laubongo, kotero mulimonse momwe zingakhalire, munthu ayenera kudziwa kaye momwe munthu alili asanasankhe ngati vitaminiyo iyenera kutengedwa kapena ayi chifukwa cha kupezeka kwabwino mu dongosolo lazakudya. ziyenera kuganiziridwa.
Kuchokera ku kafukufuku wochokera ku 2005, zadziwikanso kuti ngati munthu akuvutika maganizo, mlingo wa folic acid wa 800 µg tsiku lililonse ungakhale wothandiza kuwonjezera pa 1,000 µg ya vitamini B12, mwachitsanzo, mlingo womwe umakwera kawiri kuposa wa Maphunziro a MooDFOOD.
Zakudya zopatsa thanzi zimathandizira kupsinjika
Aliyense amene ali ndi vuto la kuvutika maganizo kapena amene akufuna kupewa kutero sayenera kuletsedwa ndi maphunziro okayikitsa kuti asaphatikizepo zakudya zapamwamba komanso, koposa zonse, zopatsa mphamvu payekhapayekha pazamankhwala awo onse.
Ngati mukumva kuti mwathedwa nzeru ndi izi, chonde funsani dokotala yemwe ali ndi maphunziro owonjezera pamankhwala a orthomolecular, popeza - monga momwe kafukufuku wa MooDFOOD akusonyezera - ngakhale maprofesa ndi asayansi sakuwoneka kuti amatha kuzindikira zinthu zofunika kwambiri malinga ndi momwe sayansi ilili panopa. kafukufuku wamkulu payekhapayekha dosed ndi ntchito moyenera.
