Bella Adams
Ukwindla kwahluke kakhulu. Ekuqaleni, isenza sibe nombala obomvu krwe, ukurhashaza, nevumba layo elimnandi, ize emva koko isicinezele ngeentsuku ezinenkungu, ezinemvula nezibandayo. Kuyancipha ukukhanya kwelanga, imini iba mfutshane, kwaye isimo sengqondo siyawohloka kwindlela yesiqhelo engwevu-ngwevu. Sinokuthetha ngokunyuka kokudakumba okanye ukuqala kweblues yasekwindla.
Nangona kunjalo, ukuhla okunjalo kunokuncitshiswa, ukuba akunqotshwa, ngokuhlaziya ukutya. Ke yintoni i-chemistry yangaphakathi yemood yethu kwaye zeziphi izinto zokutya kunye neemveliso ezisebenza njenge-antidepressants?
I-generator yeemvakalelo kwingqondo yinkimbinkimbi yezakhiwo ezisebenza ngokutshintshiselana kwe-neurotransmitters - iikhompawundi ezincinci ezihambisa umqondiso ukusuka kwelinye iseli ukuya kwelinye. Sityala iimvakalelo zethu zolonwabo kwi-dopamine kunye ne-norepinephrine, i-derivatives ye-amino acid tyrosine, eveliswa ngumzimba wethu kunye nokutya (inyama yenkomo, inkukhu, iimveliso zobisi). I-Serotonin, eyenziwe kwi-amino acid tryptophan, leyo umzimba wethu awukwazi ukuyivelisa ngokwawo kodwa uyifumana ekutyeni, idlala indima ephambili ekudaleni umoya omhle.
Ke ngoko, ukutya okutyebileyo kwe-tryptophan kufuneka kuhlale kusetafileni. Ezi zitya ze-turkey, inkukhu, kunye neqanda.
Kwakhona sifanele sitye amandongomane, iibhanana, itshizi eqinileyo, ubisi, isoya, netshokholethi emnyama. Ukubunjwa kunye nesenzo se-serotonin kukhuthazwa yi-omega-3 unsaturated fatty acids, eninzi kakhulu kwiintlanzi zaselwandle (i-salmon, i-herring, i-tuna), kunye nembewu yeflakisi.
Kuye kwaboniswa ukuba i-tryptophan ifunxwa ngcono kunye ne-carbohydrates eyinkimbinkimbi, ngoko kulungile ukutyebisa ukutya ngokutya okuziinkozo, isonka kunye ne-oatmeal. Uphononongo lubonisa ukuba i-turmeric kunye ne-safron inciphisa ukubuyiswa kwakhona kwe-serotonin ngeeseli zengqondo, kwaye ngoko yandisa umphumo wayo. Iivithamini ze-B (ingakumbi i-B6 kunye ne-folic acid) kunye ne-magnesium nazo zisebenza njenge-antidepressants yendalo kunye ne-stimulants yemveliso ye-serotonin. Kufuneka sitye ukutya okuninzi kwasekwindla okutyebileyo kwezi khompawundi - ithanga, ii-apile, iimbotyi, kunye nesipinatshi, i-broccoli, kunye namatswele. I-Chromium, eninzi kwinyama yenkomo, ubusi, kunye namazambane, kunye nokutya okune-low glycemic index kuya kunceda ukukhusela ukuguquka kwemizwelo, okuhlala kuhambelana nokuguquguquka okubukhali kumanqanaba eglucose yegazi.
Njengoko ubona, uluhlu lokutya olunokukugcina ukwimo elungileyo kwimozulu ekwindla lubanzi kakhulu.
Unokwenza ngokukhululekileyo ukutya okugxile kwiprotheyini ephambili, kunye nemenyu ephezulu kwi-carbohydrates enzima kunye neentlanzi. Yiba nokuwa okumnandi kunye nokulungileyo!
