Utano hwakanaka hunogona kureva musiyano pakati pezuva rakazadzwa nejitters uye zuva rekudzikama nerunyararo. Pasi pane mazano mapfumbamwe ekudya kwakanaka kuti ubatsire avo vane chirwere chekushushikana kwevanhu munzanga (SAD) kuvandudza hukama hwakakwana, uye kuderedza kunzwa kwekuzvidya mwoyo zuva rega rega.
Kudya Zvakanakisisa Kuderedza Kuzvidya Mwoyo
- Idya Zviduku, Zvokudya Zvakare. Paunodarika kudya, huwandu hwemashuga eropa rako hunodonha uye iwe unganzwa uchigumburwa, jitteri, uye uwedzere kufunganya. Unoda kudya zviduku zviduku zvishanu kusvika ku 6 uye zvinotapira zuva rose kuti uchengetedze huwandu hwehuga hweropa kubva pakuputika.
- Idya Mbeu Zvose / Zvakanaka Makhahydrates. Dzorera mbeu yakagadzirwa (yakadai sechingwa chena uye pasta) uye zvisingabviri makarubhaidhi (zvakadai semiti yemichero) ine yakaoma carbohydrates yakadai semafuta akazara, michero, nemiriwo. Zvokudya zvinosanganisira makemikarijiropu, zvakadai sejisi remavara, gorosi rose pasta, nyemba, broccoli, uye kabichi zvinotora nguva yakawanda kuti muviri ushande pane zvisingashandisi makhahydrates akaita shuga, uye zvinotungamirira kune zvishoma uye zvakaderera mumasero e serotonin muuropi, uye inogona kukubatsira kuti unzwe wakanyarara.
- Dzivisa Chidimbu Chakanatswa. Sukari yakanatswa, inowanikwa mumasipi, soda pop, uye zvimwe zvokudya, inogona kukanganisa muviri wako uye inoderedza mavitamini nemaminerari. Gara kure nemasikirwo akajeka ehuga uye shuga yakavanzwa mumapakete uye zvokudya zvekakini.
- Inwa Mishonga Yake Mhuka Pane Kafi. Caffeine inogona kukonzera mamiriro akafanana nekumanikidzwa kwepfungwa kunobatanidzwa mukuzvidya mwoyo, saka zvakanakisisa kana usingaiti. Caffeine inogona kuwanika mukofi, tei, soda pop, chocolate uye mamwe mishonga. Edza dzimwe nzira dzakadai semishonga chaiyo panzvimbo yekofi; kunyange zvazvo zvingave zvakaoma kurega caffeine pakutanga, pakupedzisira, iwe unonzwa uchitinhira.
- Dharira Doro. Doro rinogona kukurisa manzwiro ekuora mwoyo (izvo zvinowanzoenderana nekushungurudzika kwevanhu) uye zvakanakisisa kudzivirirwa kana kukwana.
- Tora Multi-Vitamin. Iva nechokwadi chokuti iwe unogamuchira mavitamini nemazuva emvura zvakakwana kuburikidza nekuwedzera kudya kwako nemavhamhamini akawanda. Magnesium inonyanya kukosha uye inogona kuwanika muzvokudya zvakadai semiti (semuenzaniso, maarmonds uye cashews), soya, uye sipinashi.
- Cherechedza Artificial Sweetener Consumption. Kunyangwe zvingave zviri kuedza kushandisa zvinotapira zvekugadzira panzvimbo yehutu hwakanatswa, iva nechokwadi chokuti kushandiswa kwezvigadzirwa izvi hakusi kukurisa kushungurudzika kwako kwevanhu. Kana iwe ukazviwana uchinzwa uchida kunyanya kushungurudza mushure mekupedza kunakidza kwomuviri, zvingava kuchenjera kudzivisa icho chigadzirwa.
- Isa Omega-3 Fatty Acids. Wedzera kushandiswa kweOmega-3 fatty acids nokudya nutswe, mbeu, uye hove yemvura inotonhorera.
- Inwa Mvura. Ramba uine hydrated nekunwa mvura zuva rese. Kuderedza mvura kunogona kutungamirira kumagetsi emagetsi anokanganisa zvinogona kukuvadza kufunganya.
Mukuwedzera kune mazano anopfuura apa, rangarira kuisa chero kushanduka kwekudya kwako nenzira yakaderera; zvisinei, iwe ungawana kuti iwe unokurumidza kudzokera kune tsika dzako dzekare. Ivawo nechokwadi chekudzivisa chero kudya kupi zvayo kunozivikanwa kunokonzerwa newe, zvikurukuru iyo inowedzera kushushikana kwako. Kuita shanduko yakafanana neyepamusoro kuchakubatsira iwe kuti urege kungogadzirisa kutarisana kwehutano asi hunovandudza hutano hwako hwose.
Kunobva:
Arizona Center yeMishonga Inobatanidza. Zvokudya Mazano Okuvandudza Utano Hwepfungwa.