Ukuba uye wangena kwietekese xa ugxininisekile okanye udidekile, uyazi ukuba unokwaneliseka njani ngokukhawuleza kodwa zihlala zilandelwa yingozi yeshukela yegazi kunye nokugwenxa. Kodwa nje ngokutya okunye kunokuchaphazela umphumo wakho, uphando lwangoku luhlola ukuba ukutya ukutya okuthile kunokuphucula indlela yakho yokuphila kunye nentlalo-ntle.
Nanku ukujonga kwimikhwa yokutya kunye nokutya okuthe ngqo oku kunokukunceda ukukhulisa umvakalelo wakho:
Yidla ukutya okucebile kwi-Omega-3 Fatty Acids
Ubungqina obukhulayo bubonisa ukuba i-omega-3 fatty acids (ininzi eentlanzi ezinamafutha ezinjengama-sardine, i-salmon, kunye ne-mackerel) inokuthatha inxaxheba ekusebenzeni kwengqondo, kunye nokusilela kwi-omega-3 fatty acids ezinxulumene neengxaki zempilo yengqondo.
Kuhlolisiso olupapashwe kwi- Journal of Epidemiology kunye neMpilo Yomphakathi , umzekelo, abaphandi bahlalutya izifundo ezingama-26 ezipapashwe ngaphambili (ezibandakanya abathathi-nxaxheba abangama-150,278) abahlolisisa ubudlelwane phakathi kokusetyenziswa kweentlanzi kunye nobungozi bokudakumba. Kuhlalutyo lwabo, abalobi bahlalutyo bafumanisa ukuba abantu abasebenzisa intlanzi enkulu babengenakunokwenzeka ukuba babe neempawu zokudandatheka. Nangona lo mbutho ungabonakali ukuba ubunzima, kubonisa ukuba kufuneke ukuba uvavanyo olunzulu lweklinikhi luhlolisise indima ye-omega-3 fatty acids ekudandathekeni kunye nempilo yengqondo.
Ukutya okutya: Ukuphakama kwakho kwi-omega-3 fatty acids, jonga kwiintlanzi ezinamafutha ezinjenge-salmon zasendle zase-Alaskan, i-sardines, i-anchovies kunye ne-mackerel.
Ukutya okutyala okunotyebi kwi-omega-3s kubandakanya i-walnuts, ioli ye-canola kunye ne-purslane (i-herb).
Ukongezelela kokutya okupheleleyo, imithombo emihle ye-omega-3 yintsimbi yeentlanzi, ioli ye-flaxse, neoli ye-echium, kodwa yinto efanelekileyo yokujonga umboneleli wakho wezempilo kuqala xa ukhulelwe, unesiza, uthatha amayeza, okanye unokukhathazeka.
Pompa kwiProbiotics
Iiprobiotics ziyaziwa ngokuba yingxenye yazo kwimpilo yokutya, kodwa uphando olusakhulayo lubonisa ukuba ibhaktheriya emanzini athumela kwaye ifumana iimpawu kwiingqondo (ezaziwa ngokuba yi-"brain-brain axis"). Abaphandi bahlalutya iimvavanyo ezili-10 ezipapashwe ngaphambili kwaye bafumanisa ukuba uninzi lwezifundo zifumene iziphumo ezintle zeprobiotics kwiimpawu zokudandatheka. Ngethuba lokuthembisa, abalobi beengxelo babone indlela eyahlukileyo kwi-probiotic strain, dose, kunye nexesha lokunyanga.
Ukusetyenziswa kwe-probiotic supplement kwafunyanwa ukuphucula izibilini zombini kunye nokudandatheka kubantu abaneengxaki zesifo seengqondo (IBS), ngokutsho kwiphando eshicilelwe kwi- Gastroenterology ngo-2017. Ababambi-nxaxheba bathatha i-probiotic supplement (iBifidobacterium longum NCC3001) okanye indawo ye-placebo yonke imihla Iiveki ezili-10.
Emva kweiveki ezintandathu, iipesenti ezingama-64 zabathatha i-probiotiki beyeke ukunciphisa iimpawu zokudandatheka, xa kuthelekiswa nama-32 ekhulwini abo bathatha indawo ye-placebo. Okubaluleke ngakumbi, ukuphuculwa kweempawu zokudakumba kwakudibene neenguqu kumsebenzi kwiingcambu zengqondo ezichaphazelekayo.
Ukutya okutya: I- yogurt iyona mthombo owaziwa kakhulu weprobiotiki, kodwa iibhaktheriya ezinokunceda nazo ziyafumaneka kwi-kefir, ibhotela, kunye nemifuno enotyiweyo njenge-sauerkraut, isi-Korean kimchi, miso, tempeh, kunye nemifuno ekhethiweyo.
Ukufikelela kwiZityalo zonke
Iintlobo zonke ziyimithombo ebalulekileyo yevithamini zeB, izondlo ezibalulekileyo kwimpilo yengqondo. Umzekelo, i-thiamin (i-vitamin B1) ibandakanyeka ekuguquleni i-glucose kwi-energy, i-vitamin B5 iyadingeka ukuvelisa i-neurotransmitter acetylcholine (inxaxheba ekufundeni nasememori), i-vitamin B6 inceda ukuguqula i-amino acid tryptophan ibe yi-serotonin, kwaye i-vitamin B12 ibandakanyeka kwimveliso yeeurotransmitters.
Ukutya Ukutya: Ukutya okutya okutya konke kunokudideka. Umgaqo wesithupha xa ufunda iibhile zokutya yiyo yonke i-5 grams ye-carbohydrate, umveliso kufuneka ube ne-gram enye ye-fiber.
Khangela iifom kwiifom zabo zonke, ezifana ne-steel-cut oatmeal, iquinoa, irayisi ebomvu, i-amaranth, i-millet, i-bulgur kunye nelayisi yasendle.
Khetha i-Breakfast, eQinisekile rhoqo
Ukutya kwasekuseni rhoqo kuhlobana nempawu ezincinci zokudandatheka, ngokutsho kwabanye abaphandi. Ucwaningo lwe-2017 olupapashwe kwi- Appetite , umzekelo, uhlalutye iimpendulo zenzululwazi zabantu abangama-207,710 abaneminyaka engama-20 nangaphezulu kwaye bafumanisa ukuba abo bathi batye isidlo sakusasa "ngokungaqhelekanga" okanye "ngamanye amaxesha" babenempawu ezidandathekileyo eziphezulu kunezo zidla ukutya kwasekuseni "rhoqo. "U
Nangona iqumrhu lingabonakali ukuba iimpawu ezixinzelelekileyo zibangelwa ngokunyuka kwesidlo sakusasa, kubonisa ukuba inendima efanelekileyo yokudla kwasekuseni ekufuneka ihlolwe ngakumbi.
Ukutya okutya: Khetha ukutya okunothile kwifiber, izondlo kunye namafutha amnandi. I-Oatmeal icebile kwi-fiber e-soluble, eyanceda ukuphelisa umlinganiselo we-ushukela wegazi ngokunciphisa ukutsalwa kweswekile kwigazi. Zama isitya se-oats-cut cut. Ezinye ukutya kwasekuseni ukubandakanya iziqhamo ze-citrus, i-strawberries, ii-apula, i-grains epheleleyo kunye neentonga.
Ukuthwala kwiMifuno eluhlaza
Isipinashi kunye neminye imifuno eluhlaza iqulethe i-vitamin B. Nangona uxhumano aluqondanga ngokupheleleyo, amanqanaba aphantsi azinzileyo ahlangene nokuxineka kuphando. Uphando olupapashwe kwiNcwadi yePhando lwezeMpilo ngo-2017, umzekelo, uhlalutye uphando lwadlulileyo kwaye wafumanisa ukuba abantu abanexinzelelo banamaqondo amancinci egazi kunye nesondlo sokutya esincinci sabantu abaxhatshazwayo nalabo abangenawo uxinzelelo.
Ukusilela kwintloko kungaphazamisa ukusetyenziswa kwe-serotonin, i-dopamine, kunye ne-noradrenaline (i-neurotransmitters ebalulekileyo kwimvakalelo), kodwa uphando olongezelelweyo lufunekayo ukuze kuqondwe indima yokunyanzeliswa kwengcinezelo kunye nempilo yengqondo.
Iziphumo eziliqela ziye zafumanisa ukuba ukusetyenziswa kwemifuno kunye neziqhamo ezinxulumene nezityalo zidibene nomngcipheko wokudandatheka.
Izidlo zokutya: Imifuno enotyebileyo iquka iipinashi, i-damam, i-artichokes, i-okra, i-turnip imifino, i-avocado kunye ne-broccoli. I-Folate nayo ininzi kwiimbotyi kunye neententili, kunye nekomityi yeempilisi eziphekiweyo zinika i-90 ekhulwini yesibonelelo sesondlo samalanga onke.
Ungathathi i-folic acid supplement ngaphandle kokubonisana nomboneleli wakho wezempilo. Kwezinye iimeko, kungabangela imiphumo emibi kwaye kukho imingcipheko ebantwini kwabanye (njengabo baye bafumana i-polyphon polyps okanye umdlavuza).
Jabulela iCaffeine ngokuModareyitha
I-caffeine ifunyenwe ukuba ibangele ukukhululwa kweekhemikhali zobuchopho ezifana ne-dopamine, ebalulekileyo ekusebenzeni nasekuxhaseni. Uphando olupapashwe kwi- Molecular Nutrition noPhando loPhando ngo-2016, umzekelo, uphonononge izifundo ezili-12 ezazipapashwe ngaphambili kwaye zagqitywa ukuba ukusetyenziswa kwekhofi (kunye nomlinganiselo omncinci, itiye) inomphumo wokukhusela engozini yokuxinezeleka.
IziPhuzo zokuSela: Kwisifundo apha ngasentla, ukungenisa okunemiphumo enkulu kwimizuzu engama-400 yekhofi (malunga ne-1 2/3 iikomityi) ngosuku.
I-caffeine ithinta wonke umntu ngokungafaniyo, ngoko ke ukuba ikhofi yenza ukuba utyhuke, unomsindo, udabuke, ungalali, okanye uvelise ezinye iziphumo ezimbi, ungakupheli ukusela (ukukhetha iziphuzo ezingenasifo se-caffeine njenge-tea rooibos) okanye ukhethe i-caffeine ephantsi efana ne-tea emnyama okanye eluhlaza iti .
Enye inketho: chai. Ithiya laseNdiya elenziwe ngetiyiti elimnyama rhoqo kunye neziqholo ezifana nekhadiyamom ne-sinamoni, iziqholo ze-chai nazo zongeza ubumnandi bemvelo ukuya kwiiyi, ezinokukunceda ukuba unciphise ishukela kunye ne-sweeteners.
Ukucebisa ukutya kwakho ngokutya okucebileyo kwi-Vitamin D
Eyaziwayo njengelanga, i-vitamin D yenziwe ngokwemvelo emzimbeni xa ulusu lubonakala kwi-ray ye-ultraviolet B (UVB) yelanga. Kwiminyaka embalwa edlulileyo, uphando lucebise ukuba i-vitamin D inokwandisa amanqanaba e-serotonin, enye yeendlela ezisemgangathweni ezithintela imvakalelo yethu, kwaye ukusilela kunokudibana nokukhathazeka kwemizwelo, ngokukodwa ukuphazamiseka kwezifo zonyaka.
Ukongezelela, uphando oluphambili lubonisa ukuba ukungabikho kwe-vitamin D kukuyingozi yokudakumba kubantu abadala.
Abanye abantu basengozini enkulu yokunqongophala kwe-vitamin D. Ngokomzekelo, isikhumba esilumnyama, sine-melanin eninzi, into eyenza imilayezo ye-ultraviolet ibangele. Ukusebenza ngaphakathi kwimizuzu emini, ukuhlala ngokuqhubekayo ukusuka kwi-equator, okanye ukuhlala kwindawo enokungcola komoya kukunyusa umngcipheko we-vitamin D.
Ukutya okutya: I- salmon ekhatywayo ngamathambo ityebile kwi-vitamin D kwaye nayo iyimvelaphi ye-omega-3 fatty acids. Khangela i-salmon yase-Alaskan i-salmon okanye i-salmon ye-soccer ngamathambo. Ezinye ukutya ziquka i-cheese kunye nezikhupha zeqanda. Ukutya okunokuqinelelwa nge-vitamin D kubandakanya ubisi, ubisi lwe-soy, kunye nejusi le-orange.
Ngaphantsi
Iinguqu ezincinane zokutya zingenza umehluko omkhulu kwindlela ozivakalelwa ngayo ngokuhamba kwesikhathi. Nangona uphando malunga nokutya kunye neemeko zikwinqanaba lokuqala, ezininzi zezi zokutya zingakugcina unempilo kwezinye izizathu.
Kungaba nzima ukusebenzisa ukutya ukuphatha uxhalaba okanye ukuxinezeleka, kodwa uphando olungakumbi lufuneka kwiinkampu ezinkulu zeeklinikhi. Ukuba unesixinzelelo okanye nayiphi na imeko, kubalulekile ukufuna uncedo kumnikezeli wezononophelo zempilo.
> Imithombo:
> Lee SA, Park EC, Ju YJ, et al. Ukusetyenziswa kwesikhashana kunye neMood Depression: I-Focus Focus kwi-Socioeconomic Status. Ukutya. 2017 Julayi 1; 114: 313-319.
> Li F, Liu X, Zhang D. Ukusetyenziswa kweentlanzi kunye nobungozi bokudandatheka: I-Meta-Analysis. J Epidemiol weMpilo yoMphakathi. Ngo-2016 uMar; 70 (3): 299-304.
> Pinto-Sanchez MI, Hall GB, Ghajar K, et al. I-Probiotic Bifidobacterium Longum NCC3001 Iyanciphisa izikolo zoxinzelelo kunye nokusebenza kobuchopho: Isifundo soPhando kwiziguli ezine-Irritable Bowel Syndrome. Gastroenterology. 2017 Aug; 153 (2): 448-459.e8.
> Wallace CJK, Milev R. Iimpembelelo zeProbiotics kwiimpawu ezixakekayo kubantu: Ukuphononongwa ngokuCwangcisiweyo. Ann Gen Psychiatry. 2017 Feb 20; 16: 14.
> Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onikwe ilayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.