Dukanmu mun fuskanci sha'awar wani samfuri na bazata. Da zaran irin wannan tunani mai ban tsoro ya zo a zuciya, ya zama kusan ba zai yiwu a tsayayya da wannan "harin" ba zato ba tsammani, kuma mun kai ga cakulan ko kwakwalwan kwamfuta. Sha'awar na iya tasowa, da farko, saboda tsofaffin halaye ko abubuwan tunawa: alal misali, wannan kuki, wanda kuka gani a kan tebur, ba zato ba tsammani yayi kama da kayan gasa na kakar ku. Kuma cukuwar da ake sayar da ita a kasuwa yana wari kamar ka dawo a wata karamar gona ta Faransa da ka taba ziyarta. Kuma da gaske kuna son gwada shi nan da nan! Duk da haka, yi imani da shi ko a'a, akwai lokuta lokacin da sha'awar cin fries ba za a iya jurewa ba tare da rashin abinci mai gina jiki. Yadda za a ƙayyade abin da micronutrients jiki ya rasa, da kuma yadda za a maye gurbin abinci mai sauri don biyan bukatun jiki, karanta a cikin wannan kayan.
Ci abinci wani abu ne na yaudara, kuma har yanzu ba a zo da abinci ba. Wani lokaci yakan faru cewa yayin kallon fim, muna ganin hamburger a kan teburin cin abinci na jarumi kuma mu fahimci cewa idan ba ku ci daya ba a yanzu, wani abu mai ban tsoro zai faru. Amma ba kwa buƙatar faɗaɗa ga jaraba: wannan zai sauƙaƙe yanayin ku na ɗan lokaci, amma ba zai kawar da matsalar ba.
“Wace matsala kuma? Ina so in ci wannan hamburger tare da cutlet mai tsami! "- ka ce. Amma ta wannan hanya, jikinka yana ba da alamun cewa jiki yana da rashin daidaituwa na bitamin, abubuwan gina jiki da abubuwan gano abubuwa, kuma al'amarin yana buƙatar gyara ba ta hanyar cin abinci ba.
Amma daga ina ne wannan mummunan ci ya fito, kuma me yasa wani lokaci kuna son wani abu mai gishiri, da sauran lokuta - mai dadi?
Idan kana so:
Chocolate
Na farko, ku tuna da yaushe ya kamata ku fara al'ada? Mata sukan so cakulan a lokacin al'ada, saboda koko yana dauke da ma'adanai mai yawa na magnesium: wannan shine ainihin abin da ke ɓacewa da yawa tare da jini.
A cewar wani binciken da American Chemical Society, mutanen da suke da damuwa ko tawayar kuma iya kullum sha'awar cakulan: yana kara matakan serotonin (da" farin ciki hormone "), dopamine ("jin-kyau hormone") da oxytocin (da" soyayya hormone”), wanda aka saki a lokacin runguma, sumbata da jima`i. Kuma mafi mahimmanci, saboda abun ciki na magnesium da theobromine, zaki yana rage matakin cortisol - "hormone damuwa".
Kada ku doke kanku don ƴan ƴan sanda bayan mummunan hirar aiki ko munanan zance da shugaban ku.
Babu ɗayan abubuwan da ke sama da ya shafe ku, amma har yanzu hannunku yana kaiwa ga tayal? Mafi mahimmanci, jikinka ba shi da magnesium iri ɗaya, chromium, bitamin B da mahimman fatty acid. Yawan kokon koko a cikin cakulan, mafi yawan magnesium yana ƙunshe da shi.
An kiyasta cewa kusan kashi 80% na al'ummar Rasha ba sa cin isasshen magnesium.
Alamar alama ba wai kawai tana goyan bayan tsarin rigakafi ba kuma yana hana kumburi daban-daban, amma kuma yana taka muhimmiyar rawa a cikin aikin tsarin juyayi kuma yana shafar ingancin kasusuwa. Baya ga cakulan, ana samun magnesium a cikin kifi, koren kayan lambu, goro, wake, da buckwheat.
cuku
Ƙara cuku a kusan duk jita-jita kuma ku ci don karin kumallo, abincin rana da abincin dare? Wataƙila kuna fuskantar matsalolin ƙwaƙwalwa da wahalar tattarawa. Wani bincike da masana kimiya na Amurka suka gudanar ya nuna cewa mutanen da ke fama da matsalar rashin hankali (ADHD) sun fi samun sha'awar cuku fiye da masu lafiya.
Bugu da ƙari, cuku, kamar cakulan, yana inganta yanayi kuma yana inganta shakatawa: amma wannan lokacin godiya ga abun ciki na L-tryptophan.
Wataƙila jikinka ba shi da sinadarin calcium. Shin ke mace ce da ta fi son abinci mai ƙiba fiye da wanda ya ƙunshi aƙalla adadin mai? Likitoci suna yin ƙararrawa: saboda gaskiyar cewa abinci mai ƙarancin kitse ya ƙunshi kusan babu alli, a zamanin yau, yawancin mata suna da osteoporosis a cikin shekaru 40-50! Don haka kada ku hana kanku jin daɗin cin ƴan cizo na Cheddar da kuka fi so. Cuku yana da yawa a cikin calcium, wanda ke tallafawa lafiyar hakora, ƙasusuwa, tsokoki, zuciya da tsarin juyayi.
Kashi 90% na al'ummar Rasha suna da karancin bitamin D, saboda tsawon watanni shida da kyar muke ganin rana. Rashin wannan abu mai aiki na halitta, zaka iya cika, wanda zai yi tunani, kuma tare da taimakon cuku!
Sai dai itace cewa cuku ne superfood, domin jiki yana bukatar isasshen adadin bitamin D don sarrafa alli: nan da nan abubuwa biyu hulda, da kuma shi ya sa alli ya fi kyau tunawa daga wannan kiwo samfurin.
Kuna oda taliya tare da kashi biyu na Parmesan, kuma za ku iya samun nau'in cuku da yawa a cikin firiji, kuyi tunani: watakila kuna rasa "bitamin sunshine"?
Idan kana zaune a ofis tun safe har zuwa dare, kana zaune a cikin yanayi mai sanyi, kuma a karshen mako kana shagaltuwa da ayyukan gida ta yadda ba ka da isasshen kuzari don yawo, to jikinka ba shi da isasshen bitamin D. Gwada don fita waje sau da yawa a ranakun rana, kuma idan wannan zaɓin ba a gare ku ba ne, ku ci yawancin kifi mai mai, man shanu, kwai yolks da chanterelles ban da cuku.
Sweets
Yana game da "son abu mai dadi." Sauti saba? Muna faɗin wannan furci ga kanmu a duk lokacin da matakin damuwa ya tashi: lokacin ƙarshe ya ƙare, motar ta lalace, kuma babu wanda zai ɗauke yaron daga makarantar kindergarten. Don haka mukan zauna a teburin mu, muna cin alewa daya bayan daya. Amma kada ku yi gaggawar zargi kanku: sukari yana kunna tsakiyar kwakwalwar ku, wanda ke taimaka muku mai da hankali kan abin da ke faruwa na ɗan lokaci. Don haka daga ra'ayi na ilimin lissafi, komai yana da ma'ana sosai, amma yana haifar da tsalle a cikin matakan sukari na jini, wanda ke haifar da ƙarin alewa. Gabaɗaya, muguwar da'ira.
Amma idan rayuwa ta kasance gaba ɗaya a kwantar da hankula, kuma hannayenku har yanzu suna kaiwa ga alewa? Menene kuma jikinku yake ƙoƙarin gaya muku? Wataƙila mai laifi shine rashi na chromium, wanda "aiki" tare da insulin don sauƙaƙe ɗaukar glucose daga jini zuwa sel na jiki. Ku ci naman gabobin da ke da chrome, naman sa, kaza, karas, dankali, broccoli, bishiyar asparagus, dukan hatsi, da ƙwai maimakon zaƙi.
nama
Sha'awar nama na iya zama sakamakon rashin ingancin furotin da kuke cinyewa, rashin shi (idan kai mai cin ganyayyaki ne), da kuma rashin mahimman ma'adanai masu mahimmanci waɗanda ke cikin furotin dabba: zinc, iron, B12 da Omega-3. .
Idan da gaske kuna sha'awar burger tare da cutlet mai ɗanɗano, amma lokacin rairayin bakin teku yana kan hanci, menene za ku yi? Dogara akan kifi da kaji - suna da yawa a cikin ƙarfe da ƙananan adadin kuzari
Haka kuma jiki na iya rasa sinadarin zinc, wanda ke da alhakin lafiyar fata, gashi, da kusoshi. Ba wai kawai jan nama ya ƙunshi adadi mai yawa na wannan ma'adinai ba, har ma da kifi da cuku.
Duk da cewa jan nama shine mafi girma tushen baƙin ƙarfe da zinc, wannan ba yana nufin cewa abincin masu cin ganyayyaki bai isa ba: a wannan yanayin, don cin abinci mai daidaitacce, kuna buƙatar ba da ƙarin lokaci don haɓakawa. abincin ku. Alal misali, baƙin ƙarfe yana da yawa a cikin tofu, namomin kaza, dankali, legumes, goro, iri, da busassun 'ya'yan itatuwa. Akwai zinc da yawa a cikin lentil, alayyahu, 'ya'yan kabewa da burodin gama gari.
Ƙarfin kayan lambu yana sha sau da yawa fiye da dabba, don haka hada waɗannan abinci tare da wadanda ke dauke da bitamin C ('ya'yan itatuwa citrus, sauerkraut, barkono, currants), saboda yana inganta ingantaccen aiki.
Kukis, taliya, burodi, shinkafa
Tsawon mako guda ka yi mafarkin croissant kuma kawai ba za ka iya samun wuri don kanka ba: a nan yana haskakawa a kan counter, sabo da m. Tunani game da shi bai bar ku ba har tsawon sa'a guda: kwakwalwar gaggawa ta bukaci wani abu carbohydrate! A gaskiya, wannan ba kome ba ne face sha'awar sukari.
Masana kimiyya sun yi iƙirarin cewa bayan irin wannan abinci ya wuce duk masu karɓa a cikin harshe, jiki yana gane shi kamar alewa.
Sha'awar carbohydrates masu sauƙi na iya nuna hypoglycemia (canzawar matakan sukari na jini) da rashi na chromium, wanda ke haifar da matsananciyar gajiya da saurin gajiya. Don gyara rashi na micronutrient, ku ci ayaba, apples, apricots, paprika, alayyahu, beets, avocados, broccoli, da karas.
Har ila yau, kwatsam sha'awar abinci mai sitaci yana magana game da rashi na tryptophan - amino acid da ke da alhakin haɓakar serotonin - "hormone na farin ciki." Don haka babu wani abin mamaki a cikin gaskiyar cewa, alal misali, bayan rabuwa da ƙaunataccenmu, mun fara dogara ga kukis na cakulan, wanda muka yi tafiya kusan kilomita daya da farko.
Jiki yana rage yawan samar da serotonin (kuma, daidai da haka, tryptophan), muna baƙin ciki da damuwa, wanda shine dalilin da ya sa jiki ke neman "tallafi" daga waje kuma ya same shi a cikin gari. Rashin amino acid yana haifar da mummunan yanayi, damuwa da matsalar barci. Ingantattun tushen tryptophan sune turkey, madara, qwai, cashews, walnuts, cuku gida, da ayaba.
Chips, pickles
Na farko, jikinka ya bushe. Sau da yawa muna kuskuren ƙishirwa ga yunwa, don haka sha'awar gishiri, wanda ke taimakawa wajen kiyaye ruwa, yana iya nufin cewa ba ka shan isasshen ruwa ko kuma ka rasa mai yawa (misali, idan ka yi amai, zawo, ko yawan gumi).
Na biyu, sha'awar abinci mai gishiri na iya zama alamar ƙarancin electrolyte.
Alal misali, in ji wani bincike na kimiyya, matan da suka ba da rahoton cewa suna da sha’awar cin wani abu mai gishiri sun yi kasala a cikin calcium, sodium, magnesium, da zinc.
Wadannan ma'adanai suna da mahimmanci don aiki na yau da kullum na zuciya, tsokoki da jijiyoyi, da kuma kiyaye matakan da ya dace na hydration na nama. Rashin electrolytes na iya haifar da ciwon ciki, ciwon kai, da ciwon kai. Madadin lafiya zuwa guntuwar gishiri sune goro, iri, legumes, busasshen 'ya'yan itace, avocados, da kayan lambu masu kore.
croutons, crackers, kwayoyi, kintsattse
Kuna son murkushe wani abu? Masana abinci mai gina jiki sun gano dalilai biyu. Na farko, kuna cikin damuwa: crunching yana taimakawa dan rage tashin hankali. Na biyu - asali, kuna cin abinci mai ruwa (smoothies, miya, yoghurts), da glandan salivary da jaws, wanda ake kira "ya gundura". Bayan kwana ɗaya ko biyu, suna buƙatar ƙarfafawa - don haka sha'awar abinci mai ƙarfi.
Ice cream, yoghurt
Wataƙila dalilin shine ƙwannafi ko ciwon acid: likitoci sun ce abinci tare da rubutun kirim yana kwantar da hanzari mai fushi, wanda shine ainihin abin da jiki ke bukata a wannan lokacin. Hakanan sha'awar ice cream ko yoghurt na iya haifar da ... soyayyar ku ga masu rage radadi! Magungunan anti-inflammatory marasa steroidal na iya zama marasa lahani, amma suna iya haifar da kumburi a cikin ciki, kuma sha'awar wani abu "mai laushi" alama ce daga jiki don daidaitawa kadan kadan.
Soyayyen dankali ko soya
Neman soyayyen abinci ba komai ba ne illa kukan da ake yi daga jiki na neman taimako. Yiwuwa shine, kuna kan cin abinci kuma kuna rage mai. Ta yadda jiki ya daina kula da inda zai samu: daga abinci masu lafiya (kwaya, avocado, zaituni) ko kuma daga abinci masu kitse (soyayyen faransa ɗaya ne daga cikinsu). Yadda za a magance wannan matsala? Ku ci karin kitse "mai kyau": kifi mai kitse, goro, iri, man zaitun, da avocados. Kuna jin ba za ku rayu ko da daƙiƙa ɗaya ba tare da dankali? Gasa tushen kayan lambu mai zaki tare da ganye a cikin tanda kuma kuyi hidima tare da salatin kayan lambu, wanda aka yayyafa shi da man zaitun - ta wannan hanyar zaku gamsar da yunwar motsin rai (sha'awar cin dankali a kowane farashi) da yunwa ta jiki (buƙatun mai). .
Abincin yaji: salsa, paprika, burrito, curry
Babban dalilin da yasa kuke sha'awar abinci mai yaji shine saboda jikin ku yana buƙatar sanyaya. Me ya sa, alal misali, abincin Mexica, Indiyawa da Caribbean suka shahara saboda yawan jita-jita? Wannan shi ne saboda a yanayin zafi, jiki mai zafi yana buƙatar yin sanyi, kuma hanya mafi sauƙi don yin haka ita ce ta hanyar kayan yaji da ke inganta samar da gumi. Yana kuma sanyaya jiki.
Wani dalili na iya zama matsalolin thyroid. Capsaicin, wanda aka samo a cikin abinci mai yaji, yana hanzarta metabolism. Idan thyroid gland shine "takalma", zai iya haifar da raguwa a cikin metabolism, kuma jiki zai nemi gaggawa ta hanyar cin irin wannan abinci.
Don haka, idan daga lokaci zuwa lokaci kuna da sha'awar cin abinci mai yaji ko salsa, la'akari da ziyartar endocrinologist.
Kuma, ba shakka, inda ba tare da endorphins ba. Abincin yaji yana haifar da sakin “hormones na farin ciki”, don haka akwai madadin sanannen mashaya cakulan!
Soda mai dadi
Mutane da yawa ba sa son soda: ma cloying da rashin lafiya. Koyaya, wani lokacin abubuwan da kuke so na yau da kullun sun ɓace cikin bango, kuma kuna sha'awar fara sha'awar sha wannan abin sha mai cutarwa: nan da yanzu, ba tare da bata lokaci ba. Yiwuwa shine, kuna buƙatar maganin kafeyin: guda ɗaya na cola ya ƙunshi MG 30 na sa - ya isa ya ba ku kuzari kuma yana taimaka muku kuzari.
Wani dalili na sha'awar shine ƙarancin calcium. Matsayinsa a cikin rayuwa yana da mahimmanci wanda lokacin da jiki ya fara rasa wannan sinadari, jiki ya fara amfani da calcium daga kashi. Ta yaya soda zai iya shafar wannan tsari? Acid phosphoric da ke ƙunshe da shi yana fitar da sinadari daga cikin kasusuwa ta yadda jiki zai iya shanye shi, duk da haka. Kamar yadda zaku iya tsammani, wannan yana haifar da mummunar lalacewa ga ƙasusuwa kuma, a cikin dogon lokaci, yana haifar da osteoporosis da wuri.
Avocado, kwayoyi, tsaba, mai
A kallo na farko, sha'awar cin irin wannan abinci mai lafiya ba zai iya nufin komai ba: da kyau, kuna so ku zubar da fakitin cashews ko ƙara ƙarin kabewa sau 2 a cikin salatin. Suna da amfani! Ba mu jayayya: cin avocado ya fi fakitin soyayyen Faransa, amma a wannan yanayin, sha'awar sha'awa kuma yana nuna rashin aiki a cikin jiki. Da farko, yana nuna ƙarancin kalori, rashin kitse kuma, a sakamakon haka, rashin ƙarfi. Mata sukan rage yawan kitsen da suke ci ba tare da gangan ba, wanda babu makawa yakan haifar da cikas a cikin tsarin hormonal. Don haka idan kun kasance a kan m rage cin abinci, kuma ba zato ba tsammani so ku ci dintsi na kwayoyi, kada ku yi tsayayya, domin wannan ba whim, amma bukatar.
Lemun tsami, sauerkraut, pickled cucumbers
Kuna buƙatar buɗe kwalban gherkins pickled a tsakiyar dare? Dalilin wannan yunƙurin mara lahani na iya kasancewa ƙarancin abun ciki na ciki. Yawancin abincin da aka ɗora da acidic sune ƙwayoyin rigakafi na halitta wanda jiki ya rasa a cikin wannan halin. Ciwon ciki shine muhimmin layin kariya na jiki, yana tsaftacewa da narkar da abinci. Idan an rushe samar da shi, ana haifar da jerin hanyoyin da ke haifar da cututtuka na tsarin narkewa, allergies, rashin abinci mai gina jiki da maƙarƙashiya.