Ukuqhagamshelana phakathi kokutya kunye nomoya
Ngaba ufumanisa ukuba unqwenela i-carbs, ushukela, kunye ne tsholeji xa uxinezelekile ? Akuqhelekanga ukuba ufumane ukutya okungenakunyaniseka xa uziva uhla. Kodwa kutheni oko kwenzeka? Eli nqaku lichaza inzululwazi emva kwezifiso ze-carb ezinxulumene nemizwelo kunye nokuxhamla phakathi kokutya kunye nemizwa.
I-Theory yeSerotonin
Enye imfundiso malunga nezifiso ze-carb kukuba abantu banokuyidla ukuze baqalise ukuveliswa kwe- serotonin , i-neurotransmitter edlala indima ekulawuleni imizwelo.
Ngamanye amagama, ukutya ukutya okunoshukela kunye ne-carbohydrates-rich riches can be a way of self-medication depression.
Izifundo ezithile zibonakala zikhupha le ngcamango. Kufunyenwe ukuba ukutya okuphezulu kwi-carbs kuluvusa ukuphakamisa i-serotonin, kodwa ukutya okuphezulu kwiprotheni okanye amafutha kunokwenyusa. Kwakhona, esi siphumo singasomeleza ukutya kwi-index ephezulu ye-glycemic, efana ne-candy, ebangela ukuphakama okuphezulu kwizinga leshukela legazi.
Indima ye Tryptophan
I-Tryptophan yinto engaphambili ye-serotonin (intsingiselo, umzimba wakho uyayifuna ukuba ivelise i-serotonin). Kuye kucetyiswa ukuba ukutya okuphezulu kwi-tryptophan kunokukhuthaza isimo sengqondo esifanelekileyo, ngelixa kungenayo i-tryptophan ngokwaneleyo kunokunciphisa ingqondo yakho. I-Tryptophan isoloko ifunyenwe kwi-protein-rich foods, ezifana nokutya kwezilwandle, amaqanda kunye neenkukhu.
Ukukhwela kweThokoleta
Akusiyo nje iswekile esinqwenelayo. Kukho i tshokoleji. Ezinye i-alkaloids ziye zahlukaniswa kwi-tsholatshi ezingabangela ubuchopho be-serotonin.
Iingcali zenzululwazi ngoku zicinga ukuba "ukungcola" kunokuba kunokwenene kwezinto ze-biological kunye nokuntuleka kwe-seroton.
Akunjalo nje, i-tshokoleta iqulethe 'izidakamizwa ezifana' ne-anandamides, i-caffeine kunye ne-phenylethylamine, ebonisa impembelelo enamandla kwimvakalelo. Ngoko, xa abantu bathi banomlutha we tshokoleji , kunokwenzeka ukuba i-punch enye yebhotile kunye neshukela iyanelisa imfuno yabo ye-serotonin.
Indlela yokujongana nokukhanga ukutya
Xa uxinzelelo okanye usizi, ukuqala kwakho kungase kukuthathe ikhukhi okanye i-candy ukukunceda. Kodwa ukugqithisa kwiesekese kunokukhokelela ekubeni unesisindo, unetyala, kwaye uzive uvakalelwa ngakumbi. Yintoni onokuyenza ukuze ukwazi ukujamelana nale mibuzo? Nazi izicwangciso ezimbalwa ezivela kwiingcali:
- Ukunyaniseka nawe malunga neengxaki zakho zokutya. Ukuba ukutya ngokutya kukuba yindlela yobomi unokuba nesifo sokutya esidinga uncedo lwezakhono ukunqoba.
- Amanye amayeza angakhuthaza isondlo okanye iingxaki zeshukela zegazi, kubandakanywa nezo kunyango lokudakumba kunye nengxaki yokuguquka kwengqondo. Ezinye iziyobisi, zombini umyalelo kunye nangaphezulu, zingasichaphazela ukutya. Xoxa nogqirha okanye umseli wezilwanyana ukuba ngaba nayiphi na imichiza yakho yangoku ingachaphazela ukutya kwakho ngeesekese. Uyakwazi ukufumana enye indlela engathumeleli izifiso zakho ngaphandle kolawulo.
- Qaphela ukuba izidalwa zakho ezibangelwa kukutya. Ngexesha elizayo xa ukhetha "ukutya okududuzayo" zibuze ukuba kutheni uyidla. Bored? Yenza into oyithandayo ngaphandle kokutya. Uziva u tyeshelwe? Zizenzele ngeblue bubble okanye incwadi enhle.
- Ziphazamise ngokwenza enye into. Amathuba aya kudlula.
- Ukuzivocavoca. Ukuzivocavoca kukhuthaza i-chemical-better chemicals ebizwa ngokuthi i-endorphins kwaye iphucula imvakalelo yakho.
- Phuza iglasi yamanzi. Ngamanye amaxesha iimpazamo zomzimba zethu zivakalelwa kukuba zilambele indlala.
- Ukuba ulambile, yidla, kodwa udle kakuhle. Iinqwenela zeShukela ziqine kakhulu xa ulambile. Yidla ukutya okulungileyo kunye nesithembiso kuwe ukuba ukuba ufuna ukuba unayo isidlo emva kokutya kwakho. Amathuba awunakukufunayo xa indlala yakho yanelisekile.
- Ukuba udibanisa, musa ukuzibetha phezu kwayo. Ungumsebenzi oqhubekayo. Iintsipho ziya kwenzeka. Zithinte kwaye uqhubeke uzama.
- Ungazicima ngokupheleleyo. Fumana abathinteli bezempilo malunga nento enqwenela ngayo. Zama ukutya i-chocolate-pudding ye-tsuntile engenawo ushukela endaweni yeso sikolo esikhulu se-chocolate. Okanye vumela inxalenye encinci ye dessert oyifunayo ngokwenene. Akukho ukutya okubi kakhulu. Ubungakanani nokuphindaphindiweyo okubalwayo.
- Yidla ngokuzithandela, kunokuba ungadli ngengqondo yonke imihla. Ukugcina iphepha lokutya kunokunceda.