Kana iwe wakanyura mumasipi kana wakamanikidzwa kana wakatsamwiswa, iwe unoziva kuti vanogutsikana sei izvo zvinogona kuva asi nguva dzose inoteverwa nehuga yega yega uye kusagadzikana. Asi sezvimwe zvimwe zvokudya zvinogona kuva nemigumisiro yakaipa pamaonero ako, kutsvakurudza kwezvino kuongorora kana kudya zvimwe zvokudya zvinogona kuvandudza mafungiro ako uye hukama hwakanaka.
Hezvino tarisa maitiro ekudya uye zvokudya zvakasiyana zvinogona kubatsira kusimbisa manzwiro ako:
Idya Zvokudya Zvakafuma muOmega-3 Fatty Acids
Kuwedzera uchapupu hunoratidza kuti omega-3 fatty acids (yakawanda muhove dzine mafuta yakadai sardines, salmon, uye mackerel) inogona kuita basa muuropi hunoita, nekushayikwa kwema omega-3 fatty acids yakabatana nezvinetso zvepfungwa.
Mune chidzidzo chakabudiswa mu Journal of Epidemiology uye Community Health , somuenzaniso, vanotsvakurudza vakaongorora 26 zvidzidzo zvakabudiswa kare (zvinosanganisira vashandi vanosvika 150 278) vakaongorora kusangana pakati pehove kushandiswa uye pangozi yekuora mwoyo. Mukuongorora kwavo, vanyori vekudzokorora vakawana kuti vanhu vaidya hove dzakawanda vakanga vasingagoni kuva nehutano hwepfungwa. Kunyange zvazvo kushamwaridzana uku kusingaratidzi, zvinoratidza kuti kushanda kwakasimba kwekliniki kunodiwa kuti uongorore basa re omega-3 fatty acids mukuora mwoyo uye utano hwepfungwa.
Zvokudya Zvokudya: Kuti uwedzere kudya kwako omega-3 fatty acids, tarisa kune hove yakasviba yakafanana nesalmon yeAlaska, sardines, anchovies, uye mackerel.
Zvokudya zvekudyara zvakapfuma mu omega-3s zvinosanganisira walnuts, mafuta e-canola, uye purslane (mishonga).
Pamusoro pezvokudya zvizere, zvakanaka zvinobva kune omega-3s mafuta ehove, mafuta efixseed, uye mafuta echiamu, asi iyo pfungwa yakanaka kutarisa nemutengi wako wehutano kutanga kana iwe uri nepamuviri, mukoti, tora mishonga, kana kuti une zvinetso.
Pump paProbiotics
Maprobiotic anozivikanwa zvikuru nezvekuita kwavo mune utano hwekudya, asi kuongororwa kunotsanangura kuti mabhakitiriya ari mumatumbo anotumira uye anogamuchira zviratidzo kuuropi (inozivikanwa se "gut-brain axis)." Mukugadziriswa kwakabudiswa muAnals of General Psychiatry muna 2017, Vatsvakurudzi vakaongorora 10 zvidzidzo zvakadhindwa kare uye vakaona kuti dzakawanda zvekutsvaga dzakawana zvibereko zvakanaka zveprobiotics pazvirwere zvekuora mwoyo. Pazvakavimbisa, vanyori vezvidzidzo vakaona kusiyana kwakakura mukurapa kweprobiotic, mazamu, uye nguva yekurapa.
Kushandiswa kweprobiotic supplement kwakawanikwa kuvandudza zvose zviratidzo zvemuviri uye kuora mwoyo kune vanhu vane chirwere chinosuruvarisa chirwere (IBS), maererano nekuongorora kwakabudiswa muGastroenterology muna 2017. Vabatanidzwa vakatora probiotic supplement (Bifidobacterium longum NCC3001) kana placebo zuva nezuva Vhiki gumi.
Mushure memavhiki matanhatu, 64 muzana yevaya vanotora maitiro emishonga ekurapa akanga aderedza zviratidzo zvekuora mwoyo, achienzanisa ne 32 muzana yevaya vanotora placebo. Zvakare, kuvandudzwa kwezviratidzo zvekuora mwoyo kwakabatanidzwa nekushandurwa mune basa muhutano nzvimbo dzinobatanidzwa mumafungiro.
Zvokudya Zvokudya: Yogurt ndiyo inonyanya kuzivikanwa inonzi probiotics, asi bhakitiriya inobatsira inogonawo kuwanika mumafuta eKafrus, buttermilk, uye akaviriswa akadai sauerkraut, Korean kimchi, miso, tempeh, uye mapiraza ehupfuu.
Paridzirai Zviyo Zvose
Zvose zviyo zvinokosha zvinobva mumavhithamini B, zvibereko zvinokosha pakurapa kweuropi. Somuenzaniso, thiamin (vitamin B1) inobatanidzwa mukushandura glucose muine simba, vitamini B5 inodiwa kuti ibudise neurotransmitter acetylcholine (inobatanidzwa mukudzidza nekuyeuka), vitamin B6 inobatsira kutendeza amino acid tryptophan mu serotonin, uye vitamini B12 inobatanidzwa mukugadzirwa kwevana vezvematongerwo enyika.
Zvokudya Zvokudya: Zviyo zvose zvezviyo zvinogona kuvhiringidza. Mutemo wechigunwe paunoverenga mabhii ezvokudya ndeweye magiramu ese ega ega-gidhydrate, chigadzirwa chinofanira kuva ne gramu imwe ye fiber fiber.
Tarisa zviyo muhupenyu hwavo hwose, zvakadai sesimbi-cut oatmeal, quinoa, ruvara rune tsvuku, amaranth, mapira, bulgur, uye rizi dzomusango.
Sarudza Kokudya Kokudya Kokudya Kokudya
Kudya kudya kwekudya kwekudya nguva dzose kunobatanidza nehuwandu hwekuora mwoyo zviratidzo, maererano nevamwe vatsvakurudzi. Chidzidzo che 2017 chakabudiswa muAppetite , somuenzaniso, chakaongorora kuongororwa kwevanhu 207 710 vane makore makumi maviri nemakore uye kupfuura uye vakawana kuti avo vanoti vaidya kudya kwozorora "kazhinji" kana kuti "dzimwe nguva" vakange vaine zvirwere zvakanyanya kudarika kune avo vaidya kudya kwemazuva ose "nguva dzose. "
Kunyange zvazvo sangano risingaratidzi kuti zvirwere zvinodzvinyirira zvakakonzerwa nekudya kudya kwemanheru, zvinoratidza kuti zvinogona kuitwa zvekudya zvekudya zvekare nguva dzose nemafungiro anofanirwa kuongororwa zvakare.
Zvokudya Zvokudya: Sarudza zvokudya zvakazara mufiber, mishonga, uye mafuta akanaka. Oatmeal yakapfuma mu-sulfur fiber, iyo inobatsira kubvisa shuga yehutachivi hweropa kuburikidza nekuderedza kusvuta kwehuga muropa. Edzai ndiro yakagadzirwa-iron-cut oats. Zvimwe zvekudya zvekudya zvekudya zvekudya zvekudya zvinotapira zvinosanganisira michero yemuchero, strawberries, maapuro, mbeu yose, uye nuts.
Takura paLeafy Green Vegetables
Sipinachi nemimwe mimwe miriwo mitema ine B vitamini folate. Kunyange zvazvo kubatana kusinganzwisiswi zvakakwana, mashoma evanhu vanoita maitiro akave akabatanidzwa nekuora mwoyo mukutsvakurudza. Chidzidzo chakabudiswa mu Journal of Psychiatric Research muna 2017, somuenzaniso, akaongorora zvidzidzo zvekare uye akawana kuti vanhu vane kuora mwoyo vaiva nehuwandu hwehutachiona hwehutano uye kuderedza kudya kwekudya kwechikafu kana zvichienzaniswa nevaya vasina kuora mwoyo.
Kushayikwa kwechirwere kunogona kukanganisa metabolism ye serotonin, dopamine, uye noradrenaline (neurotransmitters inokosha nokuda kwemashoko), asi kutsvakurudza kwakawedzerwa kunodiwa kuti uchinzwisisa basa rehupenzi mukuora mwoyo uye utano hwepfungwa.
Tsvakurudzo dzinoverengeka dzakawana kuti mimwe yemichero nemichero inoshandiswa inobatanidza nekuderedza mungozi yekuora mwoyo.
Zvokudya Kuti Zvidye: Muchengetedzeka-miriwo inosanganisira sipinashi, edamame, artichokes, okra, turnip maguva, avocado, uye broccoli. Nyaya inowedzerawo mahesheni uye lentils, nekapu yeyero yakagadzirwa inopa 90 muzana yemari inorayirwa zuva rega rega.
Usatora folic acid zvinowedzera kunze kwekutaurirana nehutano hwako. Mune zvimwe zviitiko, zvinogona kukonzera migumisiro yakaipisisa uye kune ngozi dzingangove dzevamwe vanhu (sevaya avo vaiva nemapuropiti emakoloni kana kenza).
Farira Kaffeine Mukuenzanisa
Caffeine yakawanikwa ichikonzera kusunungurwa kwekemikemikari semakemikari yakadai sedopamine, iyo inokosha pakuita nekugadzikana. Chidzidzo chakabudiswa mu Molecular Nutrition and Food Research muna 2016, somuenzaniso, yakatsanangura zvidzidzo 12 zvakabudiswa kare uye yakagumisa kuti kofi yekushandisa (uye zvishoma, tei) yakanga ine chidziviriro chekudzivirira pangozi yekuora mwoyo.
Zvimwiwa Zvokunwa: Muzvidzidzo zviri pamusoro apa, kudya kwakange kwava nemigumisiro yakakura yaiva 400 mL yekofi (anenge 1 2/3 makapu) pazuva.
Caffeine inobata munhu wese zvakasiyana, saka kana kakoti ichiita kuti uite jittery, inosuruvarisa, inosuruvara, isingaregi, kana kuti inounza kune zvimwe zvinetso zvinokuvadza, usapinda kunwa (kusarudza zvinwiwa zvekakineine zvisina kufanana netii rooibos) kana kusarudza zvinodhaka zvakanyanya-caffeine sezvinonzi black tea kana kuti tea.
Imwe nzira: chai. Imwe yeIndia yakagadzirwa nehawai yega nguva dzose pamwe nezvinonhuwira zvakadai sekadhiamom uye sinamoni, chai zvezvinonhuwira zvinowedzerawo kutapira kwechisiki kune tei, iyo inogona kukubatsira kuti ucheke shuga uye zvinotapira.
Kuvandudza Zvokudya Zvako Nezvokudya Zvakapfuma mu Vitamini D
Iyo inozivikanwa sezuva, vitamin D inogadzirwa nemuviri mumuviri apo ganda rinoparidzirwa kumazuva ezuva anonzi ultraviolet B (UVB). Mumakore mashomanana apfuura, kutsvakurudza kwakaratidza kuti vitamini D inogona kuwedzera mazinga e serotonin, rimwe remakosha makuru eurotransmitter anokonzera manzwiro edu, uye kushayikwa uku kungave kwakabatana nehutano hwepfungwa, kunyanya kwepfungwa inokonzera chirwere.
Mukuwedzera, kutsvakurudza kwokutanga kunoratidza kuti kushayikwa kwe vitamini D kune ngozi yekuora mwoyo kune vakwegura vakuru.
Vamwe vanhu vari pangozi yakawanda yekushaiwa vitamini D. Ganda rakasviba, somuenzaniso, rinowedzera melanin, chinhu chinodzivirira miviri ye ultraviolet. Kushanda mudzimba mukati mezuva, kurarama mberi kubva kuEricator, kana kuva mune imwe nzvimbo yakasvibiswa nemhepo inowedzerawo mukana wako wekushaiwa kwevhitamini D.
Zvokudya Kuti Zvidye: Salmon yekakini nemapfupa yakazara mu vitamini D uye inowanzopa omega-3 fatty acids. Tarisa Alaskan pink salmon kana sockeye salimoni nemapfupa. Zvimwe zvokudya zvinosanganisira cheese uye mazai evha. Zvokudya zvinogona kusimbiswa ne vitamini D zvinosanganisira mukaka, mukaka we soy, uye juisi yearangi.
The Bottom Line
Kudyidzana kwekudya zvishoma kunogona kuita kusiyana kukuru mune manzwiro ako kupfuura kwenguva. Kunyange zvazvo kutsvakurudza pamusoro pezvokudya uye mafungiro ari mumatanho ekutanga, zvizhinji zvekudya izvi zvinogona kukuchengetedza hutano kune zvimwe zvikonzero.
Zvinogona kuva kuedza kushandisa zvokudya kurapa kushushikana kana kuora mwoyo, asi kuwedzera kutsvakurudzo kunodikanwa kubva kumatambudziko makuru emakiriniki. Kana iwe uine kuora mwoyo kana chero mamiriro ezvinhu, zvakakosha kutsvaka rubatsiro kubva kune wako mupi wehutano.
> Sources:
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> Li F, Liu X, Zhang D. Nzira yekushandisa uye Nengozi yekuora mwoyo: A Meta-Analysis. J Epidemiol Community Health. 2016 Mar; 70 (3): 299-304.
> Pinto-Sanchez MI, Hall GB, Ghajar K, et al. Probiotic Bifidobacterium Longum NCC3001 Inoderedza Chikoro Chokunetseka uye Kuita Basa reBongo: Chidzidzo chePilot Pakurapa Ne Irritable Bowel Syndrome. Gastroenterology. 2017 Aug; 153 (2): 448-459.e8.
> Wallace CJK, Milev R. Migumisiro yeProbiotics paZvivhiringidza Zviratidzo Muvanhu: Ongororo Yakarongeka. Ann Gen Psychiatry. 2017 Feb 20; 16: 14.
> Kuzvidzivirira: Mashoko aya anowanikwa pane iyi inochengeterwa zvinangwa zvekudzidzisa chete uye haasi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.