Ngakhale kulemera kwapakati sikumodzi kwa mavuto anu a chithokomiro, palinso malangizo othandiza omwe angakuthandizeni kugwiritsa ntchito zakudya zanu ndi zakudya zanu kuti muthandizire chithokomiro chanu komanso kuti mukhale ndi chithandizo cha chithokomiro.
Musalole kuti zomwe mukudya zikhale njira yathanzi yathanzi. Nazi njira zowonjezera chithandizo cha chithokomiro choyenera kuganizira. Si onse omwe asayansi atsimikiziridwa kuti athandizidwe ndi chithokomiro, koma pali chifukwa chabwino chokhulupirira kuti angathandize, ndipo onse amamveka kuti ali ndi zakudya zabwino.
Tsatirani Chakudya Chabwino cha Thanzi
Chithokomiro chanu, monga ma hormone ena, amadziwa zomwe mumadya. Matenda omwe timakhala nawo okhudzana ndi thanzi lathu, ndibwino kuti tidzakhala ndi kutupa komwe kungayambe kuchitapo kanthu, komanso kusokoneza ntchito ya chithokomiro. Kodi njira zowonongeka ndi zotani?
- Taganizirani za zakudya zopanda thanzi. Gluten ali ndi mapuloteni omwe anthu ena amalepheretsa kuti adzidwe mokwanira m'thupi. Gluten imakhalanso yotupa komanso yotupa mwa anthu ena. Kwa odwala ena a chithokomiro, kutuluka kwa gluten kumachepetsa kuchepetsa ma antibodies, ndipo kumayambitsa matenda a chithokomiro.
- Taganizirani za zakudya zochepa zomwe zimayambitsa matenda a glycemic / carbohydrates. Mankhwala otsika kwambiri amatanthauza zakudya zomwe zili ndi shuga ndi zakudya zosavuta monga mkate, pasitala, ndi tirigu. Kupindula ndi zakudya zochepa zowonjezera m'magazi ndizomwe zimathandiza kuthetsa shuga za magazi shuga. Ziphuphu za shuga ndizopanikizika, ndipo shuga yambiri ya magazi imatha kukhala yotupa. Kusakaniza ndi kusakaniza shuga wa magazi kumachepetsanso mavuto ambiri pa mahomoni anu, kuphatikizapo chithokomiro chanu.
- Gwiritsani ntchito zakudya zopanda madzi, mahomoni, ma antibiotic, komanso zakudya zopanda mankhwala nthawi iliyonse. Mahomoni, maantibayotiki, ndi mankhwala ophera tizilombo ndi poizoni. Zoizoni ndizo "zachilendo" kwa thupi ndipo zingayambitse mayankho omwe amachititsa kuti munthu asamayende. Mukamatha kuchotsa poizoni izi kuchokera ku zakudya zanu, kuchepa kwa zakudya zimenezi kumakhala koyambitsa matendawa.
- Gwiritsani ntchito kudyetsa udzu poyerekeza ndi nyama zomwe zimadyetsedwa ndi tirigu ngati kuli kotheka. Nyama zochokera ku zinyama zodyetsedwa ndizowonjezera mafuta ndi thanzi labwino kuposa nyama zodyetsedwa.
- Phatikizani zambiri "mafuta abwino" monga maolivi, avocado, ndi mtedza wathanzi mu zakudya zanu. Mafuta abwinowa ali ndi zotsutsana ndi zotupa zomwe zingathandizire chitetezo chanu cha mthupi. Salmoni imakhalanso ndi mafuta abwino kwambiri (koma asankhe nsomba zakutchire, osati salimoni wakulima, chifukwa cha chakudya chambiri).
- Idyani mapuloteni okwanira (nyama nyama, nsomba, ndi mazira) koma onetsetsani kuti ali ndi zamoyo zabwino. Mapuloteni abwino amatha kudula nyama zowonongeka, nsomba zomwe zimagwidwa ndi nyama zakutchire zomwe sizingawoneke, komanso mazira osiyana-siyana.
Khalani ndi Maganizo Pamene Mukudya
Ngati mumadya mukakhumudwitsidwa, thupi lanu silingathe kupanga mahomoni ofunikira omwe amakuthandizani kuti mukhale okhutira komanso kuthandizira kuti mukhale ndi zakudya zoyenera. Kudya pansi pa nkhawa kungathenso kuchuluka kwa mahomoni otchedwa cortisol. Izi zimapangitsa mafuta anu (makamaka m'mimba mafuta) athandize kwambiri pakamwa mafuta.
Kodi mungatani kuti "musamapanikize" kudya kwanu ndikukhala ndi maganizo abwino? Nazi zinthu zosavuta koma zolimba zomwe mungachite:
- Tengani katatu katatu poyeretsa-kutambasula mimba yanu mokwanira ndi mpweya-musanayambe kudya ndi kumwa.
- Tengani mpweya wapakati pakati pa kulira kwa chakudya.
- Idye pang'onopang'ono, ndipo idyani chakudya chanu bwinobwino. Kudula kumapatsa mavitamini m'matumbo anu kuti ayambe kudya chakudya ndikukonzekera bwino kuti adye mwathunthu m'mimba.
- Musamazengereze pamene mukudya. Izi zikutanthauza, musadye kuyimirira, mu galimoto yanu, mukuwerenga, kuonera TV, kapena kuyankhula pa foni. Kuganizira chakudya chimene mukudya ndi kudya popanda nkhawa kungathandize thupi lanu kusintha kuti likhale lopambana.
Muziletsa Kupanikizika kwa Zakudya
Kusokonezeka kwa zakudya kumayambitsidwa ndi zakudya zomwe mwa inu zomwe:
- Pangani kutupa, kukhudzidwa kapena kuyankhidwa
- kukweza kapena kutsitsa shuga wanu wamagazi, kapena kuyambitsa kusinthasintha mwamsanga mu shuga la magazi
- ali ndi poizoni kapena mankhwala kunja kwa thupi, zomwe zingayambitse mayankho a chitetezo cha mthupi
- ali ndi mafuta ochulukirapo
Kuti muchite zimenezi, onani njira zina zochepetsera nkhawa zanu:
- Pezani kapena kuchotsani zakudya zanu zowonongeka, shuga woyengeka, zakudya zowonongeka ndi zakudya komanso mankhwala omwe akuphatikizapo mazira a chimanga a fructose.
- Kuchepetsa kapena kuthetsa uchi, kutentha, ndi mitundu yonse ya shuga, kuphatikizapo zipatso
- Pezani kapena kuthetsani zakudya zotsekemera, zokoma, kuphatikizapo zakumwa zofewa zokoma
- Chotsani zakumwa zakumwa ndi zakumwa zokoma zokwanira kwathunthu, ndipo ngati muli olemera kwambiri, ganizirani kupewa zozizwitsa zachilengedwe monga stevia.
- Lembetsani kapena musamafulumire kutengeka, zakudya zopatsa mphamvu zamagazi monga mbewu, mpunga, ndi masamba monga mbatata ndi chimanga.
- Sankhani organic, mahomoni, ma antibayotiki opanda, ndi zakudya zopanda mankhwala pamene zingatheke
- Chotsani zakudya zowonjezera zakudya zanu. Mwachitsanzo, ngati muli ndi lactose osagwirizana, yesetsani kuthetsa mkaka kwathunthu ku zakudya zanu.
- Kuchepetsa kapena kuchepetsa kudya kwa khofi. Caffeine ndizolimbikitsa kwambiri, ndipo kudya kofi, tiyi, kapena zakumwa zofewa zakumwa zapamwamba tsiku ndi tsiku kungakhale kotopetsa kwa adrenals, kukweza kuchuluka kwa cortisol, komanso kusokoneza shuga kwa magazi.
- Mowa nthawi zambiri umakhala wolemera pazakumwa ndi shuga. Palibe cholakwika ndi kumwa kwa nthawi zambiri kwa ambiri a ife, koma kumwa kwambiri mowa ndikumayambitsa chiwindi, chitetezo cha mthupi komanso shuga.
- Musamadye chakudya china chilichonse. Kudya kwambiri kumachititsa shuga m'magazi a magazi, nthawi zambiri amatsatiridwa ndi kuviika kapena kuwonongeka. Izi ndizopanikizika zakudya zomwe zingapeŵe mwa kupanga chakudya chanu moyenera mu ma calories.
- Pewani kudya pambuyo pa 8 koloko masana, ndipo mupereke thupi lanu "maola" 10 mpaka 12 usiku uliwonse musanayambe kudya ndi kadzutsa. Mukamagona, mahomoni a thupi lanu amayamba kukhala ndi moyo, monga hormone ya chithokomiro, hormonone ya adrenal, ndi hormone ya kukula yonse, ndipo thupi lanu limachokera ku mafuta osungidwa kuti ayambe kuyaka. Koma ngati mutadya madzulo, kapena mutakhala nthawi yochepa pakati pa madzulo komanso m'mawa, thupi lanu silinatenge uthenga kuti nthawi ikupita ku mafuta. Posiya kudya ndi kudya chakudya chamadzulo kumadzulo, ndikuloleza maola 10 mpaka 12 mpaka mutadye chakudya, mumalimbikitsa thupi kuti lipeze uthenga woti zakudya zambiri sizibwera maola angapo, ndipo izi zingathandize kusintha inu mumatenthedwa ndi mafuta oopsa usiku.
- Pewani tebulo losakanizidwa mchere. Ngati mukulakalaka mchere, gwiritsani ntchito mchere wabwino. Mchere wamchere umadzazidwa ndi mankhwala ndi mtundu wododometsedwa wa ayodini. Ngati mukulakalaka mchere, ganizirani mchere wamchere wosakanizidwa, kapena mchere wofiira wa Himalayan, kuti mukhale ndi thanzi labwino komanso labwino.
Pewani Kusamvana kwa Hormone
Mankhwala amatha kukhala ndi ma hormoni. Kuti izi zitheke:
- Musapitirire kuwonjezera soy . Manyowa ang'onoang'ono-monga chakudya, amadya momwe anthu a ku Asia amagwiritsira ntchito soy mu zakudya zawo-akhoza kukhala wathanzi kwa anthu ena. Koma soy si kokha chithokomiro-kuchepetsa goitrogen, koma imakhalanso ndi malo omwe amalola kuti thupi lisathenso kuyamwa mahomoni a chithokomiro. Powonjezera apo, kuti mankhwala ambiri a soya omwe alipo ku US amaphatikizapo soy gene, ndipo akatswiri ambiri amalimbikitsa kuti musapewe soy kwathunthu, kapena kuchepetsani kudya kwanu, ndipo onetsetsani kuti mukudya organic, osati GMO soy pamene Mukuziphatikiza pa zakudya zanu.
Khalani ndi Khalidwe Labwino
Pali zizoloŵezi zina zabwino zomwe zimathandiza kuti mukhale ndizochita. Izi zikuphatikizapo:
- Imwani madzi abwino ambiri tsiku ndi tsiku. Kusungunuka bwino ndikofunikira kuti mukhale ndi thanzi labwino, kulepheretsa kupuma, kusamalidwa bwino ndi kuwonongeka, kuchepetsa thupi, ndi kutopa kutopa. Mafuta ambiri omwe mumadya tsiku ndi tsiku ayenera kukhala madzi. Mungapeze kuti mumakonda kukoma kwa madzi osasankhidwa - mwachitsanzo, mbiya ya Brita, kapena firiti pa firiji-bwino kuposa madzi a matepi. Anthu ena amakonda kuwonjezera mandimu, mandimu, kapena nkhaka kuti amve kukoma. Ena amawonjezera kadutswa kakang'ono ka madzi osakaniza shuga a kranberry kuti asangalale ndi mtundu wina. Yesetsani ndi kutentha, mawonekedwe ndi madzi omwe amakulolani kuti mukhale osungunuka bwino. Mwachitsanzo, anthu ena amavutika kwambiri kumwa zakumwa zambiri ndikukhala osungunuka bwino akamamwa madzi kutentha, m'malo momangotentha. Mwinanso mungapeze mosavuta kumwa madzi ambiri opangidwa ndi electrolyte, monga Penta, kapena SmartWater.
- Pezani zowonjezera zambiri, pafupifupi 25 mpaka 30 mg pa tsiku. Zigawo ndizofunika kuti chimbudzi, matenda a mtima, kuwonongeka bwino, kulimbana ndi kudzimbidwa, komanso kuti mukhale ndi chidziwitso chokwanira. Choyenera, fiber ayenera kubwera kuchokera ku chakudya, koma ngati pakufunika, yikani zakudya ndi zakudya zakuthupi monga psyllium - kuti mufike pazigawo zamtundu uliwonse.
Khalani Osamala Osati Overdo Goitrogenic Foods
Zakudya za goitrogenic ndi zakudya zomwe zimachepetsa chithokomiro ndikupititsa patsogolo kukula kwa gland, wotchedwa goiter. Pewani kudyetsa zakudya izi mopyolera. Samalani kwambiri za smoothies zakuda zomwe zingaphatikizepo zowonjezereka kapena goitrogens zakuda, monga kale ndi sipinachi. Kuphika ndi kuwotcha zakudyazi kumathandiza kuti asayambe zina mwa goitrogenic, koma ngakhale apo, ndi othandiza kwa odwala chithokomiro omwe sagwiritsidwa ntchito bwino komanso amamva bwino, makamaka, kupewa kudya zakudya izi zakuda komanso kupewa kuzikakamiza ngakhale zitaphika. Zina mwa zakudya zabwino kwambiri za goitrogen ndizo zotsatirazi:
- African cassava
- Babassu (chipatso cha mtengo wa kanjedza ku Brazil / Africa)
- Bok choy
- Burokoli
- Broccolini
- Kuphulika kwa Brussels
- Kabichi
- Kolifulawa
- Broccoli wa Chitchaina
- Collards
- Daikon
- Kale
- Kohlrabi
- Millet
- Msuwa
- Amapichesi
- Nkhuta
- Mtedza wa pine
- Radishes
- Radishi Yakufiira
- Rutabaga
- Soy
- Sipinachi
- Froberries
- Turnips
- Watercress
Zotsatira Zochepa Zambiri
- Kudya "koyera" 24/7 sikutheka ndipo sikutheka-ndipo mwinamwake sikofunika ngakhale-kwa ambiri a ife. Nthawi zina mumakonda kudya zakudya zamagazi kapena shuga. Pano pali nsonga yomwe ingathandize kuchepetsa zakudya zamthala monga chakudya, pasitala ndi zamchere. Khalani ndi makapulisi apamwamba a psyllium -makapulisi ophweka odzaza ndi matenda a psyllium omwe ali nawo pakhomo komanso ndi inu. Ngati mutenga makapisozi musanayambe kudya zakudya zotsika kwambiri, mukudya zakudya zambiri, mukuwonjezera chakudya chokwanira, ndikuthandizira kusintha chakudya chamtundu wambiri, chomwe sichimawombera magazi. shuga.
- Ngati mukufuna kuchepetsa thupi, yesetsani kumwa mowa umodzi wa madzi paundi iliyonse ya kulemera kwa thupi lanu. Ngati izo zikumveka ngati zambiri, izo ziri! Izi zikutanthawuza kuti, ngati cholemerera chanu chili ndi mapaundi 150, muyenera kupitirizabe kumwa madzi oposa 150 pa tsiku. Musadandaule ... ngati mutagwira ntchito pang'onopang'ono, patatha masiku angapo, thupi lanu lidzasintha pang'onopang'ono, ndipo simungapite ku bafa nthawi zonse.