Ungayilahla njani iDiet Mood Swings Kanye kwaye Kubo Bonke

Umxholo

• Yeka ukubaleka kungenanto
• Musa ukoyika iFat
• ... okanye iiCarbs, Nokuba
• Sukuzixhasa
• Umgangatho Phezu Ubungakanani
• Bye, Ukutya kweMood kuyatshintsha
• Uphengululo lwe

Kutshanje bendinalo elinye lala mazwe asezantsi, bummed-with-my-body-times. Owu, ngokuqinisekileyo, bendinazo ezimbalwa ukutyhubela iminyaka, kodwa ngeli xesha lahlukile. Ndandityebe kakhulu ngeekhilogram ezingama-30 yaye ndandikweyona meko imbi ebomini bam. Ke ndiye ndazibophelela kukutya okupheleleyo-kunye nendlela yokuphila, ukulungisa ukuqala kweveki enye okubandakanya ukupompa kwentliziyo Cardio, iprotein eninzi kunye nokunqaba kwesitatshi. Yayingeyoveki imbi ebomini bam, kodwa ngokuqinisekileyo ndaziva ndinjalo—kum nosapho lwam. Ukuba ndibone umyeni wam esonwabela isilayi sepizza, okanye unyana wam oneminyaka emi-5 engenzanga tyala wandinika ibhere, ndawaqwenga. Ndifungile kubo (Kulungile, nje kumyeni wam). Ndakhala kwii-crudités zam. Ukutshintsha kwemozulu yokutya * yinyani, y'all.

Ayindim ndedwa ofumana "hangry" (elambe kangaka ukuba unomsindo). Kuphononongo olupapashwe kwi Ijenali yoPhando lwaBathengi, abantu abatya i-apile endaweni yetshokholethi ngenxa yezizathu zokutya babekhetha ngakumbi iimuvi ezinobundlobongela kunezona zinamandla kwaye babecaphukiswa ngumyalezo womthengisi obabongoza ukuba benze umthambo. Ndiyakwazi ukubalisa: Ndiwakhuphe onke amehlo-kwaye ndinokuvakala ngokuvakalayo "Thatha le jog uyityhale!" - kumqeqeshi kuqeqesho lwam ku-YouTube njengoko ebendikhuthaza ukuba ndibaleke endaweni.

Kodwa linda. Kutheni ndizamana nokutshintsha kwemood yedayethi? Ndiyathetha, akufuneki ukuba ukutya ngokusempilweni kunye nokuzilolonga kukwenza wonwabe?

“Kufanele,” utsho uElizabeth Somer, R.D., umbhali we Ekwindlela yakho eya kulonwabo. "Kodwa hayi xa usiya ngokugqithileyo okanye usike ukutya okungalunganga." Yhu. Ke yeyiphi imfihlo yokuphelisa ukungadli ngumoya? Ndijuba kuphando kunye neengcali ezigcadiweyo ukufumanisa. Funda kwiimpazamo zam kwaye ulungele ukoyisa iinjongo zakho ngaphandle kwe "hanger" (eligama elisemthethweni ngoku, ICYMI).

Yeka ukubaleka kungenanto

Yitya kancinci, yenza umthambo ngakumbi. Leyo yimfihlelo yokuchitha iiponti, akunjalo? Ewe, bendicinga njalo, yiyo loo nto nditye nje i-1,300 ukuya kwi-1,500 yeekhalori ngemini kwaye nditshise malunga ne-500 yeentsuku ezininzi-iresiphi yokutshintsha kwemood. Isisu sam sakhwaza kakhulu, ndazifumana kwikhompyuter yokugungqa izinto ezinje ngokubulala iikhalori. (Idibeneyo: 13 Izinto Uya kuziqonda kuphela ukuba ungumntu olambileyo ngonaphakade)

Akumangalisi ukuba ndicaphuke: "Utshintsho kubuchwephesha bobuchwephesha obunokuchaphazela imeko yakho kwenzeka xa uthintela iikhalori," utshilo uGary L. Wenk, Ph.D., unjingalwazi kumasebe ezengqondo kunye ne-neuroscience kwiYunivesithi yaseOhio State eColumbus kunye nombhali Ubuchopho bakho ekutyeni. Xa ulambile, amanqanaba engqondo yemichiza i-serotonin — i-neurotransmitter elawula imo yeemvakalelo kunye nomdla kunye nokulala-iyatshintsha kwaye yenza kube nzima ukulawula umsindo wakho.

Ukujika, ukuba yindlala kuhamba kunye nokuba ngumkhenkce. Kuphononongo lwe-2011, abafazi abalandela i-1,200-calorie-a-day diet bavelise i-hormone yoxinzelelo ye-cortisol kwaye babika amanqanaba aphezulu oxinzelelo olubonwayo.

Ngethamsanqa, kukho iindlela zokuthintela ukuxinana kwe-cal-low. “Sika umva kancinci, ukuze umzimba ukwazi ukuziqhelanisa,” utshilo u-Wenk, ocebisa ukuba kucuthwe kancinci kangangeekhalori ezingama-50 ngosuku ukuze uqalise kwaye ngokuthe ngcembe ngakumbi. "Oku kuthatha ixesha kunye nomonde kodwa kuya kukunceda uphephe ukucaphuka kunye nokutshintsha kwemood." (Okwangoku, enye ingcali yokutya ucinga ukuba kufuneka uyeke ukubala iikhalori, izibalo.)

Uninzi lwabasetyhini kufuneka basebenzise ubuncinci i-1,500 yeekhalori ngemini-ngaphezulu xa usenza umthambo — ukugcina iswekile esegazini izinzile kunye namandla kunye nokuphepha ukutshintsha kwemeko yokutya. "Ukuba ulahlekelwa ngaphezulu kweeponti enye ukuya kwezimbini ngeveki, wehla kakhulu," utshilo uSomer. (Ngakumbi apha: Kutheni Ukutya Kaninzi Ngaba Inokuba Imfihlelo Yokuphulukana Nobunzima)

Musa ukoyika iFat

Ndandisazi ukuba kufuneka nditye intlanzi efana ne-salmon, i-mackerel, kunye ne-sardines, equlethe amafutha anempilo anceda ukunciphisa umzimba. Ukuba ndibatya ngokwenene, bebeya kukhulisa nomoya wam. Okulusizi kukuba, andinguye othanda ukutya kwaselwandle, ngakumbi iintlobo ezicetyiswayo, ke ndikhethe ukuhambisa iiamangile eziluhlaza endaweni yoko. Ndacinga ukuba kukutshintsha okuhle, kodwa akunjalo.

Ngapha koko, ukunqongophala kwe-omega-3 fatty acids-alpha-linolenic acid (ALA), efumaneka kwimithombo yezityalo efana neflakisi, iimbotyi zesoya, kunye nama walnuts, kodwa hayi iiamangile; i-docosahexaenoic acid (i-DHA), kunye ne-eicosapentaenoic acid (EPA), zombini ezifumaneka kwintlanzi kunye ne-algae-idibene nokudandatheka, umsindo kunye nobutshaba, ngokutsho kophando. Ukufumana isixa esaneleyo se-omega-3s okunokwenyani kunokuphucula amandla engqondo kunye nomoya.

"Malunga neepesenti ze-60 zobuchopho zenziwe ngamafutha, kwaye i-omega-3 amafutha abaluleke kakhulu ekusebenzeni kakuhle kwe-neuron," kusho uDrew Ramsey, MD, uprofesa oncedisayo wezonyango zengqondo kwiYunivesithi yaseColumbia kunye nombhali-mbhali Ukutya Ngolonwabo. "La mafutha anciphisa ukudumba kwaye anyuse into ethathwe kwingqondo ye-neurotrophic factor, okanye i-BDNF, uhlobo lweemolekyuli ezikhuthaza ukuzalwa kweeseli zobuchopho kunye nokunxibelelana okungcono phakathi kweeseli zobuchopho." (Jonga kwakhona: Okona kutya kulungileyo ukonyusa iiMoods zakho)

Ayisiyo kuphela iialmonds ezingenawo amafutha afanelekileyo okondla intloko yam, kodwa kunye namantongomane asempilweni kunye nembewu ezityebileyo kwi-omega-3s ziphantsi kwentlanzi. "Imithombo yezilwanyana ingcono kunemithombo yezityalo," kuchaza uDkt Ramsey, ocebisa ubuncinane ubuncinane be-6-ounce i-servings yeentlanzi ezinamafutha ngeveki. Ngenxa yokuba ndinentiyo kwezi ntlanzi zichazwe ngentla, ucebisa ukuba ujikeleze kweminye imithombo elungileyo ye-omega-3s, njenge-shrimp, cod kunye neembaza, okanye, kungenjalo, inyama etyiswe ngengca, okanye amaqanda aphakanyiswe emadlelweni. (Unokufuna ukuqaphela le mithombo yemifuno ye-omega-3s.)

Ngokwam, nangona kunjalo, ndingathanda ukwenza nje isongezelelo, kwaye izifundo zibonisa ukuba ukufumana malunga ne-1,000 milligrams ye-DHA kunye ne-EPA yemihla ngemihla kunokunceda ukuphucula imeko. Ugqirha Ramsey uphawula ukuba kuthatha iiveki ezimbalwa ukubona naluphi na uhlobo lweziphumo; olunye uphando lubonisa ukuba ingathatha ukuya kwiinyanga ezintathu.

... okanye iiCarbs, Nokuba

Ngokukhawuleza xa ndinqumle iswekile kunye neestatshi, umzimba wam waqala ukukhala, "Mfondini! Iphi i-carb yam?" Le mpendulo ibonakala ingaqhelekanga. Kuphononongo olupapashwe kwi Oovimba abagcina amayeza angaphakathi, abantu abalandela ukutya okune-carb ephantsi babenamanqaku aphezulu "kwingqumbo-ubutshaba, ukudideka-ukudideka, kunye nokudandatheka-ukudandatheka" isikali kunabo balandela ukutya okunamafutha aphantsi. Isizathu esinye esinokubakho? Ukunciphisa umda wee-carbs kungathintela amandla engqondo okuhlanganisa i-serotonin ekonyusa imood, ngokutsho kwabaphandi. (Idibeneyo: Eyona ngxaki inkulu ngokutya okuneeCarb ezisezantsi)

Iswekile ikwakhuthaza iindawo kwingqondo ezinxulunyaniswe nolonwabo kunye neziyobisi, utshilo uGqirha Ramsey. "Zonke iicarbohydrate zenziwe ngeswekile, kwaye uphando lokuqala lubonisa ukuba ukuhoxiswa kweswekile kuneempawu ezifanayo nezo zomlutha wokurhoxa kwi-heroin." Kwimeko yam, i-carbs ibalwa kuphela ipesenti ze-30 zeekhalori zam zemihla ngemihla. Ukuthathela ingqalelo ukuba iicarbs kufuneka zenze iipesenti ezingama-45 ukuya kuma-65 ngokweZiko leMithi (IOIM), nangona kunjalo, ayimangalisi into yokuba bendijongela ukulungiswa kwam. (Jonga: Ityala lokuGcina iiCarbs ezisempilweni kukutya kwakho)

Sukuzixhasa

Kukuthuthumbisa kum ukubukela abanye besenza izinto endicinga ukuba zithintelwe. Xa umyeni wam engakhange asebenzise iCabernet, ndaliva igazi lam libila kanye kunye namanzi eti endiza kuba nawo endaweni yoko. Ayisiyo into etyiwayo yokutya okanye isiselo uqobo kodwa isenzo sokungavumi oko kuyaphazamisa, ngokokufunda Ijenali yoBuntu kunye neNtlalontle yezeNtlalontle. Ngapha koko, abaphandi bafumanise ukuba ukusebenzisa nokuba sisenzo esinye sokuzibamba kubangela ukwehla okukhulu kumanqanaba eswekile yegazi. Xa iswekile yegazi itshona, kunokubangela i-hypoglycemia, enokuthi ikhokelele kwiimpawu ezibandakanya ukuziva ngathi uyaziva ngathi uyasebenza kwaye uyasebenza. Olunye uphononongo lufumanise ukuba ukuthotywa ekugqibeleni kubuyela umva, kukhokelela ekubeni uzinkcinkce ngakwizinto ozama ukuzichasa. (Kungenxa yoko le nto iingcali ezininzi zicebisa ukuba uyeke ukucinga ngokutya njengoku "kulungile" "nokubi.")

Indlela elula yokuthintela oku, ewe, kukususa isilingo kwasekuqaleni. Lungiselela indawo okuyo ukuze unamathele kwisicwangciso sakho sokutya kufuna amandla amancinane kangangoko kunokwenzeka,” ucebisa njalo uSandra Aamodt, Ph.D., isazi ngemithambo-luvo kunye nombhali osebenzisana naye Wamkelekile kwiBrain Yakho.

Ukuba i-ice cream bubuthathaka bakho, cinga ukuba zingaphi iipalini ozigcina endlwini. (Kwaye mhlawumbi utshintshe ukukhetha kwakho kwesikolo esidala kwenye yezi ice creams zisempilweni.) Kwabanye, ukugoba unyango ngokupheleleyo kunokubuyisela umva, ngelixa abanye bexhamla kukwazi ipinti (vs. pints, isininzi) ikwifriji xa ufuna icephe. Kwaye ukuba umatshini wokuthengisa weofisi ubiza igama lakho yonke imihla ngo-3 ntambama, gcina i-drawer yakho yedeski kunye ne-munchies efanelekileyo njengamantongomane kunye ne-pretzels yokutya okuziinkozo. (Khawukhumbule nje ukuba ubukhulu bezabelo ziphilile.)

USomer ukwacebisa ukuba kufumaneke izinto ezinempilo endaweni yazo. Ngokucacileyo, iti ayizange indinqumle, kodwa iindaba ezimnandi zezokuba ngokumodareyitha ukuphatha njengetshokholethi kunokufaneleka. Ngapha koko, ukutya iigram ezingama-20 zetshokholethi emnyama kabini ngemini kunokunciphisa iimpawu zoxinzelelo, kubandakanya namanqanaba e-cortisol, ngokutsho kophononongo olupapashwe kwinqaku elilandelayo. Ijenali yoPhando lweProteome. Itshokolethi emnyama ilungile kwingqondo, utshilo uGqirha Ramsey. "Igcwele iikhompawundi ezikhuthaza isimo sengqondo kunye nokugxila."

Mna kunye nokutshintsha kwemood yokutya? Ndize nezinto ezingenazikhalori endaweni yazo, njengokukhwela ebhedini ngencwadi elungileyo okanye imagazini enenkunkuma kwaye ndibuyisele iwayini ngesithambiso esitshatileyo sezibini nomyeni wam. (Ngaba ufuna i-inspo encinci? Jonga ezi ndlela zokunyusa amandla.)

Umgangatho Phezu Ubungakanani

Ukusebenza kukubalulekileyo ekunciphiseni ubunzima kunye nokuhlala ukhululekile-akukho nto imangalisayo apho. Ukuzivocavoca umzimba kukhuthaza utshintsho kwimichiza yobuchopho ephakamisa imeko yakho. Kwaye iziphumo ziphantse kwangoko, utshilo uMichael W. Otto, Ph.D., uprofesa wezengqondo kwiYunivesithi yaseBoston kunye nombhali-mbhali Ukuzivocavoca kweMood kunye nexhala. Ukukhethwa kwam kunokuvela kwimizuzu nje emihlanu yokugqiba ukuzilolonga okuphakathi.

Kwakutheni, ke, ndingavuyi emva kweentsuku ezintandathu ezilandelelanayo zombilo onzima? Kungenxa yokuba xa isiza kwindlela yokwenza umthambo echaphazela imeko, ngakumbi ayisiyongcono. UMichele S. Olson, Ph.D., unjingalwazi wenzululwazi yezomthambo uthi: “Umthambo ongqongqo kakhulu okanye othabatha ixesha elingaphezu kwemizuzu engama-60 unokunciphisa kakhulu iswekile esegazini, nto leyo enokuchaphazela isimo sengqondo namandla okucinga ngokucacileyo kangangeentsuku. Ikholeji yaseHuntingdon eMontgomery, Alabama. (Idibeneyo: Kutheni le nto ukungaphakamisi ubunzima ukundinika i-Post-Workout Endorphin Rush endiyinqwenelayo?)

Ukuqinisekisa ukuba imisebenzi yam indisa kwindawo eyonwabileyo, u-Otto ucebisa ukuba ndikhathalele ngakumbi-ndiqwalasele indlela umzimba wam oziva ngayo kwaye ungatyhali kakhulu. Ukulinganiswa kwemood ngexesha lokuzilolonga kunokuhla njengoko abantu befika kwinqanaba apho kunzima khona ukuphefumla kamnandi, utshilo, ecebisa ukuba ndisebenzise uvavanyo lwentetho. "Ukuba uyakwazi ukuthetha kodwa ungaculi ngexesha lomsebenzi, wenza umthambo ophakathi. Ukuba awukwazi ukuthetha ngaphezu kwamagama ambalwa ngaphandle kokunqumamisa umphefumlo, wenza umthambo onamandla kwaye kufuneka ulinganise. ndiyibuyisele ukonyusa imeko yakho. "

Kwaye u-Olson unika i-A-OK kuqeqesho lwexesha lokuphucula njengendlela yokuphucula izibonelelo zokuphulukana nobunzima bomthambo ngaphandle kokulalanisa nemood. Ucebisa ukutshintsha imizuzwana ye-30 ye-cardio ephezulu kunye ne-90 imizuzwana ye-low-intensity. "Kuphando lwam, uqeqesho lwexesha lokuphucula imeko kakhulu," utsho u-Olson. (Awuqinisekanga ukuba ungaqala ngaphi? Landela lo mngeni we-cardio HIIT kwaye uzive. ukuba. ukutshisa.)

Bye, Ukutya kweMood kuyatshintsha

Onke la maqhinga matsha enze umahluko omkhulu kwisimo sam. Umyeni wam uphawula ngendlela amnandi ngayo nokomelela-nokuba nentumekelelo yento endiye ndaba nayo ebusweni bezinto ezakha zandixinzelela (njengokuzilolonga), kwaye unyana wam uyayamkela into entsha. Njengokuba ukoyisa ukutshintsha kwemeko yokutya kwakungonelanga, umfo omncinci uyayixhasa imizamo yam ngokundinika ezinye iindlela ezisempilweni zokuthwala iibherum zegummy: "Nantsi, Mama, unayo itshokholethi emnyama," utshilo, ebambe izikwere ezimbalwa. "Kulungile kuwe!" Ewe kunjalo, njengoko ndiqinisekile ukuba ngoku uyaqonda, ukwabelana ngesiphatho esinje ayisiyonto ilungileyo kum, ilungele lonke usapho. (Okulandelayo: Ukubila Kwakho Kunokusasaza Ulonwabo—Ngokunzulu!)

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