Kodi mukudziwa nthawi yanu ikubwera chifukwa simungathe kuyika chikwama cha chipsera cha mbatata kapena kutseka bokosi la donuts? Kodi muli ndi zilakolako zamakono zokhala ndi maganizo okhudzidwa mu theka lachiwiri, kapena gawo la luteal, la kusamba kwanu?
Ngati mutero, ndiye kuti mungavomereze kuti pali kugwirizana kwakukulu pakati pa maganizo anu ndi chakudya. Koma zomwe simungadziwe n'zakuti ubongo wanu ukulakalaka zakudya zina kuti athetse nkhawa kapena kuthetsa vutoli, zomwe zonsezi zingapereke nthawi yanu.
Sayansi Imayambitsa Kupanikizika Kudya
Pali chifukwa chake mikate ya kaloti kapena mpunga sichidzafika m'maganizo mwamsanga mukamaganizira za zilakolako za zakudya. Monga wathanzi monga zosankhazi zingakhale, samapereka ubongo wanu wopanikizika womwe ukusowa. Ndipotu, mumakonda kwambiri zinthu zomwe zimatchedwa zakudya zabwino kwambiri-zakudya zomwe zili ndi mafuta komanso shuga.
Mtundu umenewu wa zakudya umakhudza malo opindulitsa a ubongo. Zingakhale ndi zotsatira zowonjezereka komanso zowonongeka pogwiritsa ntchito mankhwala ndi mapulogalamu m'madera ena a ubongo wanu. Chochititsa chidwi n'chakuti ubongo ndi malo omwe amayamba chifukwa cha zakudya zimenezi ndi malo omwe amayamba chifukwa cha mankhwala osokoneza bongo.
Ngakhale kuti zotsatira za chilengedwe za mafuta okwera kwambiri, shuga wokwanira kwambiri angakupangitseni chitonthozo ndi kanthawi kochepa, zotsatira za nthawi yayitali zimakhudza. Pakapita nthawi, kudya zakudya zopweteka kwambiri kumataya thupi lanu.
Kudya mafuta okwera kwambiri, chakudya cha shuga chokwanira chingakupangitseni kukhala ovuta kupsinjika.
Izi zimachulukitsa kuchepetsa nkhawa zimayambitsa ngakhale "kupsinjika maganizo". Komanso, izi zimayambitsa vuto lalikulu lomwe limabweretsa phindu lalikulu ndi kunenepa kwambiri, zomwe zingathe kuwonetsa kuvutika maganizo ndi nkhawa.
Mmene Mungasamalire Kukonda Kwambiri Zakudya
Maganizo anu amakhudza zosankha zanu, koma zowonjezera ndizoona-zosankha zanu zakudya zimakhudza maganizo anu.
Ganizirani njira zitatu izi zomwe zingathandize kuti ubongo wanu ukhale ndi nkhawa:
- Yang'anani zowonongeka zomwe mukudya. Onetsetsani kuti mukutsatira mfundo zoyenera za zakudya zathanzi komanso zabwino.
- Yesetsani kuthetseratu mafuta okhwima, okwera kwambiri, shuga wambiri, zakudya zopangidwa kuchokera ku zakudya zanu. Fufuzani zowathandiza kukhala ndi thanzi labwino kuti mukwaniritse zilakolako zanu zokoma. Zosankha zophika kunyumba kuti mukhoze kuchepetsa shuga ndi mafuta ndi zotheka zothetsera vutoli-zisungeni bwino pamene zilakolako zanu zikutuluka.
- Yesetsani kuti mukhale ndi pulogalamu yokwanira kuti muchepetse ubongo-zotsatira zabwino za zakudya zokoma zomwe mukulakalaka. Izi zidzakhala zovuta ndi kutenga nthawi. Koma, zomwe muyenera kuchita ndiyambitsa mankhwala abwino a ubongo (endorphins). Choncho, musanayambe kukhala pabedi ndi chotupitsa, yesani miniti yokha yochita masewera olimbitsa thupi, ngati kumatumphira kapena kuthamanga. Pakapita nthawi, mudzachita nthawi yayitali ndikuonjezerani zochitika zina, ndipo pamapeto pake mudzabwezeretsa zokondweretsa-ubongo-zokhazokha ndi zotsatira zowononga masewera olimbitsa thupi.
Lolani Zakudya Zanu Zikuthandizani Kukhala Wosangalala
Pali zakudya zambiri zomwe zimadziwika kuti ndizolimbikitsa. Ngati mukuvutika ndi kusintha kwa msinkhu, onetsetsani kuti mukudya zakudya izi nthawi zonse.
Kuonjezerapo, pali umboni wosonyeza kuti zobiriwira zambiri zingakhale ndi ubwino wothandiza ubongo wanu kuthetsa zizindikiro za maganizo a PMDD. Ngakhale kufufuza kwina kuli kofunikira musanapangidwe malangizidwe othandizira, kuwonjezera zonunkhira ku khitchini wanu kungakulimbikitseni mtima wanu komanso chakudya chanu.
Mvula
Kafukufuku wasonyeza kuti chinthu chamtundu wotchedwa curcumin chimathandizira kukhazikitsa mankhwala awiri ofunika mu ubongo wanu omwe amachititsa kuti musamangidwe ndi serotonin komanso dopamine. Kuwonetsanso kuti kulimbana ndi kutukusira ndi kuthandizira kuthandizira BNDF (brain-derived neurotrophic factor), mapuloteni mu ubongo wanu omwe amagwira ntchito kuti asunge ubongo wa ubongo.
Safironi
Safironi ndi zina zonunkhira zomwe zimalimbitsa mphamvu. Kafukufuku akusonyeza kuti safironi imayambitsa mankhwala ena mu ubongo wanu omwe amachititsa kuti mukhale ndi maganizo, makamaka serotonin. Malipoti awonetsanso kuti safironi ikhoza kukhala ndi vuto lodzitetezera kwa amayi omwe ali ndi kuvutika maganizo kofatsa. Komanso, safironi ingachepetsenso zizindikiro zina za PMS / PMDD .
Mawu Ochokera
Kutenga ubale pakati pa maganizo anu ndi chakudya kungathandize kuthandizira ubongo wanu ndi momwe thupi lanu likuyankhira pa nkhawa. Izi zimaphatikizapo mphamvu yamadzimadzi yomwe imachititsa kuti maganizo anu asinthe.
Kukhazikitsa njira zothetsera zakudya zopatsa thanzi zabwino ndikusankha njira zabwino zowonjezera ubongo kudzakuthandizani kukhala ndi moyo wabwino, ngakhale pa theka lachiwiri la kusamba.
> Zotsatira:
> Agha-Hosseini, M., Kashani, L., Aleyaseen, A., Ghoreishi, A., Rahmanpour, H., Zarrinara, A. ndi Akhondzadeh, S. (2008), Crocus sativus L. (safironi) chithandizo cha matenda oyambitsa matenda: chiyeso chachiwiri, chodzidzimutsa komanso chokhazikitsa malo. BJOG: International Journal of Obstetrics & Gynecology, 115: 515-519. lembani: 10.1111 / j.1471-0528.2007.01652.x
> Singh, M. (2014). Chikhalidwe, chakudya, ndi kunenepa kwambiri. Mipata ya Psychology , 5 , 925. http://doi.org/10.3389/fpsyg.2014.00925