Bella Adams
Chikafu igadziriro yezvinhu (macro- uye micronutrients) iyo munhu anoshandisa kupa muviri wake simba rekuita basa rinokosha uye basa uye zvinhu kuchengetedza chimiro chemuviri.
Stress ndeyekuita kune nonspecific adaptation yemuviri. Iyo yakaoma yemaitiro emuviri anokonzereswa mumuviri mukupindura kune yakaringana yakanyanyisa uye yakareba kukurudzira, zvisinei neiyo chaiyo yekupedzisira.
Zvinoshungurudza kwatiri zvinosanganisira kuwandisa kwemuviri (chiedza, ruzha, tembiricha), manzwiro (akanaka uye asina kunaka), kushaya nguva, kurara, okisijeni kana macalorie, ruzivo rwakawandisa runofanira kugadziriswa, kurwara, uye mhedzisiro yezvinhu zvisina kunaka zvakatipoteredza.
Ndihwo huwandu hwakasiyana-siyana hwehuipi hunogona kutyisidzira hwakakonzera kugadzirwa kwezvakajairwa, zvisina tsarukano, zvakafanana muzviitiko zvese kuita kwemuviri kune chimwe chinhu chine simba, chisingatarisike, asi chinowanzotibata.
Kana kushungurudzika kusingagari kwenguva refu (zvakadai semashoko anokatyamadza kana kusarara usiku usati waongororwa kana kutonhora munzira yekushanda), iyo inonzwira tsitsi tsinga, inoteverwa nehomoni adrenaline, inounganidza muviri kurwisa kushushikana. Kurova kwemwoyo kunowedzera, BP inokwira, kufema kunowedzera, glucose inopinda muropa kubva munzvimbo dzakachengetwa muchiropa uye tsandanyama kuti dzipise uropi nedzimwe nhengo, kuda kudya kunodzvinyirirwa, uye kunzwa kwemarwadzo kunoderera. Muviri unorwa kana kutiza kubva mukutyisidzira.
Muchiitiko chekugara kwenguva refu kune zvinoshungurudza (kuremerwa kwebhizinesi rekusingaperi, mutoro unorema wemutoro, kushaya kurara kwenguva refu, kushaya nguva yemunhu, chirwere chisingaperi, kuratidzwa kwenguva refu kune ruzha rukuru / chiedza / kurwadziwa), maitiro emuviri anokura zvakasiyana. Iyo hypothalamus inopinda mukutamba, chikamu cheuropi icho, nerubatsiro rwezvinonzi zvinhu zvinosunungura, zvinoshandura kushanda kwezvizhinji zve endocrine glands, iyo mahomoni ane simba rekupedzisira kune nhengo uye maitiro.
Semuenzaniso, thyroid thyroxine inomhanyisa metabolism, adrenal cortisol inomhanyisa kuparara kwemafuta uye kuumbwa kweglucose kubva kwavari uye kunyangwe kubva kumapuroteni emuviri, uye inowedzera kudya. Zvese izvi zvine chinangwa chekupa huropi nemamhasuru simba kwenguva yakareba nekudzvanyirira mamwe mabasa akakosha, akadai sekudzivirira, kubereka, uye maitiro ekuziva. Kana dzvinyiriro yacho ikatora nguva refu, muviri unoneta, unorwara, uye unofa.
Saka, kushushikana kunotanga kudzvanya chishuwo chobva kwachiparadzira. Muviri, wakasiya simba rawo rekuchengetedza, unoedza kuvadzoreredza uye kwete kuzvinyima kushushikana. Tinogona kuzvibatsira.
Chikafu chakanangana nekushushikana
Chikafu chinopesana nekushushikana kunofanirwa kusanganisira izvo zvikafu zvakapfuma musimba - macarbohydrates.
Zvekudya zvekudya, iwe unofanirwa kudya nekukurumidza kunowanikwa mashuga echisikigo kubva kumichero yakaomeswa, uchi, uye smoothies.
Pamakosi makuru - zviyo zvezviyo, izvo, kana zvakagayiwa kwenguva yakareba, zvishoma nezvishoma zvinozadza ropa neglucose kwenguva yakareba, zvine mwero mbatatisi, durum gorosi pasta, uye oatmeal.
Makabhohaidhiretsi anowedzerawo kugadzirwa kwe serotonin, neurotransmitter inobatanidzwa mukuumbwa kwemafungiro akanaka.
Antioxidants yemabheri (blueberries, blackberries, blueberries), miriwo yemavara (karoti, nhanga, bell pepper, maapuro, beet), uye miriwo yemashizha emashizha (lettuce, sipinashi, broccoli) ichabatsira kuchengetedza masero emuviri pasi pekunetseka uye kuva chitubu chevhithamini. uye zvicherwa zvinodiwa pabasa rema enzymes uye mahomoni.
Zvibereko zveCitrus, nekuda kwevhitamini C, inosimbisa immune system uye inokwanisawo kudzora huwandu hwekunetseka kwehomoni muropa. Pane zvidzidzo zvinoratidza kudzikira kwemaitiro emuviri ekushushikana mushure mekudya vhitamini C pamberi pemabasa akaomarara.
Sipinachi, mamwe magreens, soya beans, uye redfish dzakapfuma mumagnesium, izvo zvinozoderedza kuratidzwa kwekuneta, kutemwa nemusoro, uye pfari, uye kuve nemhedzisiro yakanaka pamamiriro ese epfungwa.
Omega-3 polyunsaturated fatty acids, iyo yakapfuma muhove ine mafuta (salmon, tuna, herring), uye mafuta emiriwo (flaxseed, maorivhi) ichabatsira kuchengetedza kuenzanisa muhutano hwemagetsi uye nhamba yehomoni. Avocados, uye nzungu (pistachios, almonds) zvakare masosi emafuta ane hutano anogona kuiswa nyore nyore mumetabolism pasi pekunetseka. Iwo, semabhanana, ane yakawanda ye potassium, iyo inofanirwa pakushanda kwakagadzikana kwemoyo.
Muviri uchawana rubatsiro rwakakura pasi pekunetseka kubva kune snack isati yarara - girasi remukaka wakaderera-mafuta ane majiroji uye chingwa chezviyo chakazara chichazadza dumbu, kupa glucose yakakwana kuzadza zvivako zveglycogen muchiropa (simba rekukurumidza), uye kuwedzera kugadzirwa kwe serotonin, iyo ichakubatsira iwe kuzorora uye kurara.
Chikafu sekushushikana
Zvinova zvinonetsa kana iwe ukaedza kukandira chimwe chinhu "chisingadyike, asi chine hutano" mumuviri wako. Kana pfungwa yekubika inorwarisa. Paunonwa kapu yako yechitatu yekofi isinganakidze uye yako yaimbove yaunofarira donut yakabvisa zvachose matumbo ako.
Zvokuita?
Idya izvo zvine hutano uye izvo zvaunowanzo kuona, kuwedzera huwandu nekuda kwekuda kuziva. Tenga musanganiswa wemuriwo wakaomeswa nechando, fekitori-yakaomeswa nehuku cutlets, kana chidimbu chehove, woibika muchoto kana muchibikichi chinononoka pasina kunetseka. Kana kuti enda kuresitorendi uye udye chisvusvuro chakazara pasina zvakakangwa kana kuputa chikafu. Panzvimbo peimwe kofi ine donut, inwa yogati, chenga chokoreti, uye apuro.
Uye unakidzwe nekofi nekunakidzwa kana mamiriro ezvinhu akakupoteredza akanganisa, kana iwe wakatora hafu yeawa yekuzorora kwakakodzera.
Kushungurudzika inzira yedu yekusafa nguva dzese muviri uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchipisa muviri. Nokudaro, pasinei nokuti isu takajaira kuidya (kushungurudzika), kugadzira pfungwa itsva dzemakakatanwa, kana kuderedza migumisiro yaro yakaipa nekufamba, kurara, uye kudya chikafu chine utano, izvi zvichaitika kwatiri kazhinji. Pane sarudzo yekurarama nayo.
