Yintoni omele uyazi malunga nokutya okuchasene nokuxhalaba

Umxholo

• Imigaqo esi-8 yokuThintela ukuXhalaba
• 1. Yeka iswekile.
• 2. Yitya ukutya okuninzi nge-tryptophan.
• 3. Umthendeleko ngeentlanzi.
• 4. Beka phambili ukutya okuvundisiweyo.
• 5. Yongeza nge-turmeric.
• 6. Yitya amafutha asempilweni ngakumbi.
• 7. Imifuno eluhlaza eluhlaza.
• 8. Sip umhluzi wethambo
• Ke, ngaba i-Anti-Anxiety Diet iyasebenza?
• Ngaba ufanele uzame i-Anti-Anxiety Diet?
• Uphengululo lwe

Amathuba okuba ukhe walwa buqu noxinzelelo okanye wazi umntu onaye. Kungenxa yokuba ukuxhalaba kuchaphazela abantu abadala abazizigidi ezingama-40 eUnited States minyaka le, kwaye malunga neepesenti ezingama-30 zabantu bafumana ukuxhalaba ngaxa lithile ebomini babo. Zininzi iindlela unxunguphalo oluzibonakalisa ngayo-ukuhlaselwa luloyiko, isisu esibuhlungu, ukuphazamiseka kwe-autoimmune, kunye namaqhakuva, ukukhankanya nje ezimbalwa-kodwa zihlala ziguqula ubomi. (PS Nasi isizathu sokuba uyeke ukuthi unexhala ukuba ngokwenene awunalo.)

Ngabantu abaninzi abasokolayo, kukho ingqalelo eyandileyo ekufumaneni isisombululo soxinzelelo. USara Wilson, iguru yokutya ecocekileyo eyaziwa kakhulu ngeshishini lakhe elinamaqonga aliqela Ndishiya iSwekile, ujoyina izazinzulu kunye neengcali zempilo yengqondo kumlo wabo wokufumana impilo yengqondo engcono.

Ngo-Epreli, uWilson wakhupha isikhumbuzo malunga nexhala lakhe, elibizwa Kuqala senza iRhamncwa lihle, apho eneenkcukacha zomzabalazo wakhe kwaye echaza neendlela zokulwa ezazimsebenzele. Ecaleni kwememori, ukhuphe inkqubo yeeveki ezimbini kwaye acwangcise ngoku njenge-e-ncwadi ayibizayo. Ukutya okuLwa nexhala. (Ukunqanda ukudideka, kubalulekile ukukhankanya ukuba enye ingcali kwindawo yokuphila kakuhle, i-dietitian u-Ali Miller, i-RD, ikhuphe inguqulelo yakhe yokutya okuchasene nokuxhalaba ngokunjalo-esebenzisa indlela eyahluke kancinane kunoWilson. Isicwangciso sikaMiller seeveki ezili-12 siphumeza ezinye zeeprotocol ezichasene nokudumba ezichazwe nguWilson ngezantsi, kodwa zifuna ukuba abalandeli bakhe basebenzise izikhokelo zokutya ze-keto.)

UWilson ucacisa ukuba isicwangciso sakhe sisekwe kwibango elixhaswa luphando lokuba ixhala alikho nje ukungalingani kweekhemikhali engqondweni, kodwa sisiphumo sokudumba kunye nokungalingani emathunjini. “Uphando lubonisa ukuba ukuphazamiseka kweemvakalelo kunento yokwenza nendlela ophila ngayo kunye nento oyityayo,” utshilo. "Oku kuthetha ukuba 'ukulungiswa' koxinzelelo akunakuba (kuphela) lunyango kunye nonyango, kodwa lutshintsho oluncinci lwendlela yokutya."

Ngokuqinisekileyo izandi Kuyanyanzelisa-kodwa ngaba i-sugar detox yeeveki ezimbini ngokwaneleyo ngokwaneleyo ukunciphisa ixhala? Apha ngezantsi, uWilson ucacisa iinguqu ezisibhozo zokutya athi anganceda ukunciphisa iimpawu zoxinzelelo. Kwaye, siza kuchaza ukuba bayasebenza na okanye hayi, ngokophando kunye nezinye iingcali.

Imigaqo esi-8 yokuThintela ukuXhalaba

Ukutya okuchasene nexhala likaWilson akusekelwanga ekubaleni iikhalori okanye ii-macronutrients, kwaye ayisiyiyo nenjongo yokunceda ukunciphisa umzimba (nangona oko kunokuba sisiphumo esonwabisayo kubantu ngoku abatya "ukutya okuqhelekileyo kwaseMelika"). Kunoko, ukutya kulandela imithetho esibhozo elula.

I-Wilson's OG business endeavour inikwe ngokumangalisayo-umgaqo wokuqala kukusika iswekile (ngaphezulu kwelo lingezantsi). Nangona kunjalo, ugxininisa ukuba "oku kutya akukho malunga nento ongenakuyidla, yinto onokuyidla." Eminye imithetho esixhenxe yeyokutya Kaninzi ye.

Ngokudibeneyo, uthi, le mithetho inemisebenzi emithathu ephambili (yonke ekhokelela ekunciphiseni ukuxhalaba): Ukunceda ukuphazamisa iswekile kunye ne-sugar roller coaster, ukunciphisa ukuvuvukala, kunye nokulungisa i-gut microbiota yakho.

1. Yeka iswekile.

Ukuyeka iswekile-enye yezona zinto zisixhenxe zisemthethweni ezikhobokisayo-ngumthetho wokuqala. "Nabani na angazuza ngokunciphisa okanye ayeke iswekile," utshilo uWilson. "Kodwa ukuba unexhala, ukunciphisa iswekile ekudleni kwakho kuyimfuneko." Ngapha koko, kukho izifundo ezibonisa unxibelelwano phakathi kokuxhalaba kunye nokutya okuneswekile ephezulu.

Kungenxa yoko le nto indlela kaWilson kukukhupha izinto ezimbi (iswekile) ngezinto ezilungileyo. Ingcebiso yakhe ihambelana neengcebiso zoMbutho wezeMpilo weHlabathi ukuba abantu basetyhini abadala bangadli ngaphezulu kweetispuni ezintandathu zeswekile eyongeziweyo ngosuku. (Ingcebiso: Ukuba awuyazi indlela yokufumana inani leitispuni zeswekile eyongeziweyo ekutyeni, yahlula inani leegrem zeswekile ezidweliswe kwileyibhile ngo-4.2.)

2. Yitya ukutya okuninzi nge-tryptophan.

Ewe, njengakwi-amino acid ekwiturkey ekwenza ulale.

Ngoba? Ii-neurotransmitters kwingqondo yakho nasemzimbeni zenziwe ngeamino acid onokufumana kuphela iprotein yokutya. "Ukuba awufumani ngokwaneleyo kwezi amino-ngakumbi i-tryptophan-ayonelanga ukwenza i-serotonin, norepinephrine, kunye ne-dopamine, enokuthi ikhokelele kwimicimbi yeemvakalelo," ucacisa. Kwaye, ewe, uphando lubonisa ukuba oku kuyinyani. (I-FYI: I-Serotonin, i-norepinephrine, kunye ne-dopamine zonke zii-neurotransmitters ezibalulekileyo kulawulo lwemood.)

Ingcebiso yakhe kukutya ukutya okuthathu kweprotheyini efana neturkey, inkukhu, itshizi, isoya, amandongomane, kunye nebhotolo yamandongomane ngosuku. I-caveat kuphela kukukhetha ingca okanye imveliso yezilwanyana ezikhululekile xa kunokwenzeka ngenxa yokuba inyama enotshani ibonakaliswe ukuba inamazinga aphezulu e-omega-3s, anciphisa ukuvuvukala.

3. Umthendeleko ngeentlanzi.

Uphando luye lwabonisa ukuba enye yezona zinto zixhaphakileyo zezondlo kwizigulane ezinokuphazamiseka kwengqondo kukungabikho kwe-omega-3 fatty acids, utsho uWilson. Asazi nokuba i-omega-3-defence ingunobangela okanye isiphumo semicimbi yengqondo, kodwa ucebisa ukongeza iintlanzi ezinamafutha anetyhefu eninzi njengee-anchovies, herring, salmon, kunye ne-trout kwisidlo sakho ezimbini ukuya kwezintathu. amaxesha ngeveki. (Ukuba utya imifuno, oku kutya kungekho nyama kunika idosi esempilweni ye-omega-3 fatty acids.)

4. Beka phambili ukutya okuvundisiweyo.

Ukuza kuthi ga ngoku uvile ukuba ukutya okubilisiweyo kuqulethe iiprobiotics ezilungele amathumbu akho. Kodwa ubusazi ukuba olunye uphononongo lufumanise ukuba abo batya ukutya okunotyiweyo baneempawu ezimbalwa zoxinzelelo lwasentlalweni? Kungenxa yoko le nto uWilson ecebisa ngokutya ikomityi enye ye-yogurt ene-fat egcweleyo okanye ikomityi ye-1/2 ye-sauerkraut yonke imihla. (Qaphela: Enye i-sauerkraut ifakwe kwiviniga, ngoko qiniseka ukuba ufumana i-kraut ethengiwe evenkileni ivundisiwe.)

5. Yongeza nge-turmeric.

I-Turmeric yaziwa ngokuba namandla okuchasa ukudumba. Kungenxa yoko le nto uWilson ecebisa ngokutya iitispuni ezi-3 zomhlaba oshushu ngosuku. (Nazi ezinye zeenzuzo zempilo ze-turmeric).

"Eyona ndlela ilungileyo yokutya i-turmeric ngumthombo wamafutha afana neoyile yekhokhonathi yokufumaneka kwezinto eziphilayo kunye nepepper emnyama enceda ekufunxeni," utsho. Esi sikhokelo malunga nendlela yokongeza i-turmeric kwisidlo ngasinye sinokukunceda ukuba ufumane okuninzi kwi-spice.

6. Yitya amafutha asempilweni ngakumbi.

Ixesha lokugqibela ukunqongophala kweavokhado, kwabakho uloyiko olubanzi. Ke, amathuba okuba, sele utyile abanye amafutha enempilo. Kodwa uWilson ufuna ukuba utye ngakumbi okunempilo amafutha-ngohlobo lweoyile yomnquma, ibhotolo, ioyile yekhokhonathi, amandongomane, kunye nembewu. (Idibeneyo: 11 Ukutya okunamafutha aphezulu ukutya okunempilo kufuneka kuhlale kubandakanya)

Kungenxa yokuba olunye uphononongo lwafumanisa ukuba xa amadoda esitya ukutya okunamafutha amaninzi (ngeepesenti ezingama-41 zeekhalori zawo ezivela kumafutha), achaza iziganeko ezimbalwa zokuxhalaba kunezinye iqela. Amanqatha amaninzi, uxinzelelo oluncinci? Isivumelwano.

7. Imifuno eluhlaza eluhlaza.

Sele uyazi ukuba kukho iitoni zezibonelelo zokufumana iinkonzo zakho ezicetyiswayo zemifuno suku ngalunye. Ewe, egameni lempilo yengqondo ephuculweyo, uWilson ucebisa ukuba kufumaneke ii-servings ezisixhenxe ukuya kwezilithoba ngemini (yemifuno eluhlaza eluhlaza, ngakumbi). (Inkuthazo engakumbi: inzululwazi ithi ukutya iziqhamo ezingakumbi kunye nemifuno inokukwenza wonwabe)

"I-Kale, isipinashi, i-chard, i-parsley, i-bok choy, kunye neminye imifuno yase-Asia igcwele iivithamini ze-B kunye ne-antioxidants kwaye zonke zikhetho ezintle," utsho.

8. Sip umhluzi wethambo

Izibonelelo zomhluzi wethambo ziyaziwa kwaye kufanelekile ukubhuza. Kungenxa yoko le nto uWilson ekucebisa ukuba "usele ikomityi enye kwisitokhwe ngosuku ukunceda ukuphucula ukwetyisa, ukunciphisa ukudumba, kunye nokunciphisa uxinzelelo."

Ke, ngaba i-Anti-Anxiety Diet iyasebenza?

Izikhokelo ezisisiseko-ungadli iswekile, kodwa gxininisa i-tryptophan, i-turmeric, amafutha asempilweni, intlanzi, ukutya okunotyiweyo, imifuno enamagqabi, kunye nomhluzi wethambo-kubonakala kulula kwaye kusempilweni ngokwaneleyo. Kodwa ngaba ukuzilandela ngokwenene kunokunciphisa ixhala? Ngokutsho kwezinye iingcaphephe, isenokuba.

"Ndiyakholelwa ukuba unyango lwezondlo-ukusetyenziswa kwesondlo sokunyanga okanye ukukhusela izifo kunye nokuphucula impilo yomzimba nengqondo-ngamanye amaxesha kusebenza ngakumbi kunamayeza esintu," utshilo u-Kristen Mancinelli, u-R.D.N., umbhali we Qalisa uKetosis.

Kwaye u-biohacker ozibiza ngokuba ngu-Dave Asprey, umsunguli kunye ne-CEO yeBulletproof, ukholelwa ekubeni ukutya kungasetyenziselwa ukulwa nexhala, ngakumbi: , ezinokubangela utshintsho kwindlela oziva ngayo kwaye zikhokelele kukuphazamiseka kweemvakalelo,” utshilo. Kungenxa yoko le nto esithi isisu esisempilweni siya kuba nefuthe ngqo kumanqanaba oxinzelelo-kwaye kutheni ususa iswekile, ukutya ukutya okuchasayo, kunye nokutya amanqatha asempilweni zizinto zonke ezisisiseko seBulletproof Diet yakhe, ekuthiwa nayo iyazolisa ixhala. (BTW: Yonke into ekufuneka uyazi malunga ne-Biohacking uMzimba wakho)

Nantsi into: UWilson akanamfundo ngokusesikweni ngokutya, isondlo, okanye i-dietetics, kwaye akanguye ugqirha wezengqondo onelayisensi. Ukuza kuthi ga ngoku, akukabikho phando lukhethekileyo kwisicwangciso sikaWilson sokuchasana nokuxhalaba (okanye kwezinye izidlo ezithile ezikhula kwaye zithembisa ukunciphisa iimpawu zokuxhalaba). Uphando yenza qinisekisa, nangona kunjalo, ukuba kunokubakho ukunciphisa uxinzelelo kunye nezibonelelo zempilo-esiswini kumgaqo ngamnye kwinkqubo yakhe. Ngaphandle koko, naziphi na izibonelelo zokunciphisa uxinzelelo zesicwangciso seeveki ezimbini ezithile ikakhulu zi-anecdotal.

Ngaba ufanele uzame i-Anti-Anxiety Diet?

Ekugqibeleni, ukufumana eyona nto isebenzela wena kubalulekile. Ukuba ucinga ukuba unengxaki yoxinzelelo (okanye enye ingxaki yezempilo yengqondo), umgca wakho wokuqala wokhuselo kunye nokubheja okungcono kukufumana umboneleli wezempilo yezengqondo ukuba athethe naye ukuze wenze isicwangciso sokwenza. Ngokudibeneyo, unokuvuma ukuba ukujongana noxinzelelo ngokutshintsha kweendlela zokutya kunokuba yinto enye yephazili ngokubhekisele kwimpilo yengqondo ephilileyo. (Ezi Zisombululo zokuNciphisa iNgxaki kwiMigibe yeNgxaki eqhelekileyo zinokunceda nazo.)

Uphengululo lwe