11 Ukutya Okunokuphelisa Uxinzelelo

Umxholo

• 1. Iiavokhado
• 2. Iisalmon
• 3. Tart Cherry Juice
• 4. Brokholi
• 5. Iiamangile
• 6. Edamame
• 7. I-Toast epheleleyo
• 8. Iimbotyi
• 9. Iziqhamo zeCitrus
• 10. Iqunube
• 11. Ipasta yengqolowa iphela
• Uphengululo lwe

Xa uziva uxinzelelo, ngekhe wenze ukhetho olusempilweni lokutya. "Xa sixinezelekile, sithanda ukususa iingqondo zethu kwinto eqhubekayo, ke siphethukela kokutya kuba kusenza sizive kamnandi kwaye kuyasiphazamisa," utshilo u-Abby Langer, R.D., umnini weAbby Langer Nutrition eToronto. Ukutya okuthile okonwabele njenge kiddo, yithi, itshokholethi, iitshiphusi, okanye inkukhu casserole, inokubangela iinkumbulo ezimnandi, ke siyazitya ukuze sizibuyisele kule ndawo yolonwabo, utshilo.

Kodwa oku kungayandisa ingxaki. "I-ayisikhrim kunye neetshiphusi zinokukwenza uzive ungcono kwixesha elifutshane, kodwa ekuhambeni kwexesha, zinokuyenza mandundu impilo yakho noxinzelelo," utshilo u-Abby Langer, R.D., ongumnini we-Abby Langer Nutrition eToronto. "Xa uziva uphazamisekile, kufuneka unakekele umzimba wakho, ungawubetheli ngokutya okungenamsoco."

Ukuhla kwiinkcukacha zomzimba, umzimba unempendulo ebonakalayo kuxinzelelo (cinga: uxinzelelo lwezihlunu, iswekile esegazini, ukuphefumla okuguqukayo, intliziyo ebalekayo) njengehormones zoxinzelelo ezinjengeadrenaline, noradrenaline, kunye neportisol pump ngenkqubo yakho. Yongeza isisu esibuhlungu kunye notshintsho lokutya, kwaye uzenzele iqela elibi.

Ngokutsho kwe-American Psychological Association, le mpendulo "yokulwa okanye indiza" yinkqubo yebhayoloji enokuthi ibe luncedo ekuqaleni kwenkqubo yokuziphendukela kwemvelo-kodwa kungekhona kakhulu kwiingcinezelo zanamhlanje ezifana ne-traffic, ixesha elimisiweyo, kunye neengxaki zokuthandana. Ngenxa yokuba uxinzelelo olungapheliyo lunokukhokelela kwimicimbi yezempilo engapheliyo, kubalulekile ukufumana isiphatho kuyo ASAP.

Endaweni yokudibanisa uBen noJerry, zama oku kutya kunempilo yoxinzelelo ukuze wenze ukuzola ngaphakathi nangaphandle.

1. Iiavokhado

Esi siqhamo sinokuguquguquka ngumthombo ogqwesileyo wevithamini B6, ebonakalise ukunciphisa uxinzelelo ngokunceda ukugcina ukusebenza kakuhle kwenkqubo yemithambo-luvo. Ii-avocado zikwabonelela nge-potassium esempilweni (enye iavokhado ine-975mg, ngelixa ibhanana ine-422mg kuphela), enceda ukulawula uxinzelelo lwegazi. Ukufumana ukulungiswa koku kutya okuphezulu koxinzelelo, thambisa isonka se-avocado kusasa okanye udibanise isitya se-guacamole. (P.S. Nantsi indlela yokusika iavocado ngokufanelekileyo.)

2. Iisalmon

Le ntlanzi iyinyama iphezulu kwi-omega-3 fatty acids, ethi uphando lubonise ukomeleza indalo. Ukongeza, i-omega-3s inceda ukukhusela intliziyo yakho, okubalulekileyo xa urhafiswa. Uxinzelelo lubangela ukuba i-hormone ye-cortisol inyuke, kwaye ukuba amanqanaba ahlala ephezulu, inokonakalisa inkqubo yakho yentliziyo (ungasathethi ke ngokukhokelela ekuvukeleni okungapheliyo). I-Salmon ikwalicandelo elikhulu lokutya kweMeditera, isicwangciso sokutya esihlala sibekwe njengenye yezona zinto zibulela kakhulu kwiinzuzo zayo zempilo.

3. Tart Cherry Juice

Ayisiyongokutya nje ukutya koxinzelelo- iziselo zinokukunceda, nazo. Kungenxa yoko le nto uAlex Caspero, RD, umyili woLwazi loDelish, ecebisa ngokuhla ngejusi yecherry ukuba uziva utshatile. "Ukutya okune-sugary kunye ne-caffeinated kakhulu kunye neziselo kunokunyusa iimvakalelo ze-jittery kunye ne-spike yeshukela yegazi, enokuchaphazela isimo sakho sengqondo," uyachaza.

Kodwa ijusi yecherry ibonelela ngolungiso lwe-melatonin olungakuncedi nje ukuthomalalisa kodwa nokukhuthaza iipatheni zokulala ezisempilweni. Sipha iglasi ngokuhlwa, okanye ugqibe umsebenzi wakho ngeglasi ye-8-ounce, njengoko inokukhawulezisa ukubuyisa ukusebenza.

4. Brokholi

Enye ikomityi ye-broccoli ephekiweyo iqulethe ivithamin C ephindwe kabini njengeorenji ephakathi, enceda ukulawula uxinzelelo lwegazi kunye namanqanaba e-cortisol. Ikomeleza nenkqubo yomzimba yokuzikhusela, enokuthi ibuthathaka ngoxinzelelo (ikwenza ukuba ube semngciphekweni wokungenwa yingqele). Hlanganisa i-broccoli kwi-omelet yasekuseni, okanye udibanise kwi-hummus kwi-snack yasemini. (Unokuzama ezi zokupheka zisempilweni zaseThai zigcwele ukutya okuneyona ndlela iphambili yoxinzelelo.)

5. Iiamangile

Umsebenzi omnye wale nut enempilo uqulethe iipesenti ezingama-20 zexabiso lakho lemihla ngemihla ekucetyiswa ngayo ngemagniziyam, izimbiwa ezikunceda ukulawula amanqanaba e-cortisol. Izifundo zikwabonakalisile ukuba i-magnesium inefuthe lokuthomalalisa kwinkqubo yeemvakalelo kwaye inokukhuthaza ukulala okungcono. "Ngaphezu koko, sonke sifuna ukungcungcutheka kwinto xa sicinezelekile, akunjalo?" Utsho uLanger. Gcina i-stash yokutya okuphezulu koxinzelelo kufutshane, kwaye wahlulele kwi-ounce servings enye (malunga nobungakanani beglasi) ukuze ujikeleze imini yonke.

6. Edamame

Tsiba izibheno eziqhotsiweyo kunye noku-odola ujikelezo lwe-edamame enexesha elizayo xa ubetha ibha ye-sushi. "Ezinye izondlo zinokunyusa imood, ngelixa ukutya okunamafutha okunethezeka kunokukuhlisa emzimbeni kuba kunzima ukwetyisa," utshilo uMarisa Moore, R.D, ingcali yezondlo eAtlanta kunye nesithethi seAkhademi yeZondlo kunye neDietetics. Njengebhonasi, i-veggie ityebile kwiivithamini ze-B-kunye ne-vitamin D, i-folic acid, i-calcium, kunye ne-magnesium-i-combo platter yeempawu ezinceda umzimba ukuba uvelise i-mood-improving neurotransmitter serotonin.

7. I-Toast epheleleyo

Ewe kunjalo, ii-carbs aziphelelanga xa ufuna ukutya koxinzelelo. Kodwa ukuba unciphisa uhlobo olusulungekileyo (olumhlophe), umzimba wakho kunye nengqondo iya kukubulela. "Iicarbohydrates zinceda imizimba yethu ukuba yenze ihomoni yokuthomalalisa i-serotonin, kwaye isonka esipheleleyo sibonelela ngedosi esempilweni kunye neevithamini ze-B kwipunch enye yokuzola," utshilo uLanger. Ngexesha elizayo xa ubetha u-3 emva kwemini. islump, fikelela kumdlalo ophindwe kathathu wokutya olwa noxinzelelo: smash a quarter avocado on a slice of whole-grain toast and finish with a spoonful of couple of black beans. (BTW, nanku umahluko phakathi kwengqolowa kunye nengqolowa epheleleyo.)

8. Iimbotyi

Ngaba uyazi ukuba i-magnesium kunye noxinzelelo zidibene? Kuyinyani: "Abo bane-magnesium esezantsi kunokwenzeka ukuba baphakamise amanqanaba eprotein asebenzayo e-C," utshilo uCaspero-kwaye abaphandi bafumanisa ukuba ukubala okuphezulu kweprotheyini oku-C kunxulunyaniswa noxinzelelo kunye nomngcipheko omkhulu woxinzelelo. Ungayichazanga i-magnesium inceda ukulawula i-cortisol kunye noxinzelelo lwegazi, uyongeza. Isisombululo ke kukunyusa ukutya kwemagniziyam ngenxa yamatye oxinzelelo-enye yeembotyi. I-Pinto, i-lima, kunye neembotyi zezintso zimnandi kakhulu, ngoko ke yifumba i-scoop kwi-burrito yakho, ugxobhoze kwiisuphu, okanye uphose ngepasta.

9. Iziqhamo zeCitrus

I-apile ngosuku inokumgcina kude ugqirha, kodwa iiorenji zinokuthintela uxinzelelo. U-Caspero uthi: "Amanani aphezulu e-vithamini C abonakalisiwe ekunciphiseni uxinzelelo lwegazi, olunokuthi luvele ngexesha loxinzelelo," utshilo uCaspero. (Nazi iindlela ezisithoba zokugcwalisa ivithamin C ngeziqhamo zesitrasi.) Ukuze ufumane ukutya okungaphaya kokutya ukuze ufumane uxinzelelo, ukutya okutyiwa kuzo zonke iziqhamo kunokuba ugalele incindi yodwa, njengoko ijusi ihlala isusa iziqhamo zezakha mzimba. .

10. Iqunube

Kunokuba ufikelele kwibhokisi yeetshokolethi, thoba izinyo lakho elimnandi ngezilayi zamaqunube, utshilo uLanger. Ngaphandle kokuba ngumthombo weswekile yendalo (endaweni yokongeza ezinokubangela iswekile egazini), ikomityi yamaqunube ibonelela ngepesenti ezili-149 zexabiso lakho lemihla ngemihla elicetyiswayo lokulawula uxinzelelo lwevithamini C.

11. Ipasta yengqolowa iphela

Ukuba ujonge ukutya koxinzelelo, musa ukukhuphela ngaphandle konke ukutya okuthuthuzelayo. Ezinye iinketho, njengepasta, zonyusa amanqanaba okuzola kwe-serotonin, utshilo uCaspero. "Kwaye, ukutya okumnandi kukuziva ukutyile! Zikunika isiqabu sexeshana nakweyiphi na uxinzelelo njengoko ujonge kulonwabo lokutya endaweni yomthombo woxinzelelo lwethu," uyacacisa. Kodwa ayisiyiyo nje into ethobayo. Ipasta inokuyinyibilikisa imveliso ye-serotonin, kwaye ezo zenziwe nge-100% yomgubo wengqolowa ogcweleyo zinika ifayibha kunye neeprotein, ezinokukunceda ukugcina indlala isemngciphekweni. (Izinto eziNxulumeneyo: Izidlo ezili-10 zokuThuthuzelwa kwePaleo)

Uphengululo lwe