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“Na yi rashin lafiya tare da kyakkyawan yanayi. Ba zan tafi hutun rashin lafiya ba Bari mutane su kamu da cutar. ”
Ba da daɗewa ba, wannan jumlar, wanda ba a san marubucinsa ba, ya bayyana a kan hanyar sadarwar kuma nan da nan ya shiga cikin jerin masu bautar gumaka. Tun daga wannan lokacin, sun canza kuma sun taimaka mata ta kowace hanya, sun sanya hannu kan hotunanta da hotunanta, sun sanya ta a cikin halaye a cikin zamantakewar jama'a. cibiyoyin sadarwar, an tattauna kuma an yi sharhi… Me yasa irin wannan ƙaruwar sha'awar kalmomin yau da kullun, kuke tambaya?
Duk abu mai sauki ne. Bayan duk wannan, kyakkyawan yanayi ba kawai ceto bane daga shuɗaɗɗen ciki da damuwa, amma kuma mabuɗin samun nasara ne a cikin aiki da kuma gaban kansa. Hakanan yanayin yanayin motsin rai ne, wanda ba tare da shi ba rayuwarmu gaba daya ba ta jin komai da ban sha'awa.
Gina jiki da yanayi
An dade da sanin cewa lafiyar jikin mutum da tunanin mutum kai tsaye ya dogara ne da kayan abinci. Duk da haka, har yanzu akwai muhawara game da dalilai da sakamakon irin wannan tasiri. Kuma, duk da haka, nutritionists da masana kimiyya sun rubuta littattafai a kan wannan batu, ci gaba da abinci da kuma nasu ka'idodin abinci mai gina jiki mai kyau, babban amfani wanda shine, watakila, dukiyarsu. Lalle ne, a cikin irin wannan dama mai yawa, kowa zai iya zaɓar wani abu mafi kyau ga kansa.
Mafi mashahuri da tasiri ana ɗaukar su kayan kwalliya, Rum na abinci Kuma "ba Abinci ba“, Wanda, a zahiri, ƙi ne ga kowane irin abinci. Kuma shahararrun littattafai ana gane su da “Abinci da yanayi"Kuma"Hanyar samun farin ciki ta hanyar abinci"Elizabeth Somer da"Abincin farin ciki»Drew Ramsey da Tyler Graham.
Alaƙar da ke tsakanin abinci da lafiyar ɗan adam
Abin lura ne cewa waɗannan da sauran marubutan sun sanya mahimman ma'ana a cikin wallafe-wallafensu, wanda ya faɗi kan gaskiyar cewa duk abin da mutum ya ci yana da tasirin gaske a cikin motsin zuciyar sa. Bayan haka, ba kawai jikinsa ba, har ma kwakwalwa tana cin abinci da ƙananan ƙwayoyin cuta waɗanda ke shiga jikin mutum tare da abinci.
Laura Paulak ta faɗi hakan da kyau a cikin littafinta “Brainwaƙwalwar yunwa"(Brain Brain):" Kwakwalwar mu a koyaushe tana kan rayuwa, wanda ke da alaƙa da neman jin daɗin abinci. "Bugu da ƙari, galibi yana son sukari, kitse da gishiri, tunda suna ba da gudummawa ga samar da hormone dopamine, wanda ake kira"hormone na farin ciki»Don tasiri kai tsaye kan aikin tsarin juyayi na tsakiya.
Af, wannan sananne ne ga kamfanonin da ke samun kuɗi a cikin masana'antar abinci kuma suna amfani da wannan ilimin gaba ɗaya a cikin aikinsu, a zahiri tilasta wa masu amfani da su sayen wasu kayayyaki akai-akai. Amma wannan ba ya nufin ko kaɗan cewa kwakwalwarmu makiyinmu ne. Kawai cewa koyaushe yana buƙatar abinci mai kalori mai ƙarfi da kuzari, waɗanda galibi galibi suke, kuma yana da kyakkyawan ƙwaƙwalwar ajiya don ɗanɗano ...
Koyaya, a zahiri, sukari, gishiri, da kitse sun yi nesa da waɗancan abinci, wanda cin su na iya inganta yanayin mutum da gaske. An rubuta duka “yarjejeniyoyin” game da haɗarin su. Amma ba tare da sanin wannan ba, da gangan mutane ke shigar da karin abincin su wanda ke haifar da jin daɗi na ɗan lokaci, sa'annan ya rikitar da wannan jin da yanayi mai kyau na gaske.
Hanya zuwa farin ciki ta hanyar serotonin
serotonin - wani abu mai aiki da ilimin halitta wanda yake sakata cikin jini kuma yana inganta yanayin mutum. Abin takaici, bil'adama ba zai iya amfani da shi a cikin tsarkakakkiyar sigarsa ba, sai dai watakila a zaman wani ɓangare na magungunan kashe ciki. Koyaya, kowa na iya taimakawa haɓaka haɓakar sa.
Don yin wannan, ya isa gabatarwa a cikin abincin abincinku mai wadata a cikin tryptophan, ba tare da abin da samar da serotonin ba zai yiwu ba.
- Abincin sunadarai: iri daban -daban na nama, musamman turkey, kaza da rago; cuku, kifi da abincin teku, kwayoyi, ƙwai.
- A cikin kayan lambu: iri daban -daban na kabeji, gami da teku, farin kabeji, broccoli, da sauransu; bishiyar asparagus, beets, turnips, tumatir, da dai sauransu.
- A cikin 'ya'yan itatuwa: ayaba, plum, abarba, avocados, kiwi, da sauransu.
- Bugu da kari, ana samun tryptophan a cikin 'ya'yan itace da tsaba.
Bayan nazarin waɗannan jerin abubuwan abinci, yana nuna cewa daidaitaccen abinci shine mabuɗin yanayi mai kyau. A zahiri, shi ne. Kuma masana harkar abinci a duniya suna faɗin haka. Haka kuma, don samar da sinadarin serotonin, bai isa ba kawai a ci ayaba tare da treptophan, saboda ba za a iya sha ba tare da kasancewar bitamin C, wanda aka samo, alal misali, a cikin 'ya'yan itacen Citrus da kwatangwalo. Miyagun halaye da barasa suma suna shafar matakin sa, don haka dole ne ku ma ku daina su.
Abinci don yanayi: abinci guda biyar don haɓaka yanayin ku
Wani lokaci yakan faru cewa mutumin da ya bi ka'idodin abinci mai gina jiki har yanzu yana farkawa cikin mummunan yanayi. Kuma wannan ba sabon abu ba ne, domin dukanmu mutane ne masu rai, ba mutum-mutumi ba. Yana da irin wannan lokacin da aka haɓaka jerin samfuran samfuran don yanayi mai kyau. Ya hada da:
Salmon da shrimp-sun ƙunshi omega-3 polyunsaturated acid, wanda ke kawar da bacin rai da haɓaka yanayin tunanin mutum;
Tumatir Cherry da kankana - suna da wadata a cikin lycopene na antioxidant na halitta, wanda ke hana jin bacin rai da damuwa;
Barkono barkono - lokacin ɗanɗano ɗanɗano, mutum yana jin daɗin ƙonawa, tare da akwai sakin endorphins, kwatankwacin abin da aka lura bayan dogon motsa jiki a cikin dakin motsa jiki;
Beets - suna ƙunshe da bitamin B, wanda yana da tasiri mai tasiri akan yanayi, ƙwaƙwalwar ajiya da hanyoyin tunani, sannan kuma yana ba da gudummawa ga samar da magungunan kashe kuɗu a jiki;
Tafarnuwa - Ya ƙunshi chromium, wanda ba wai kawai yana taimakawa daidaita matakan sukari na jini ba, har ma yana haɓaka samar da serotonin da norepinephrine.
Yanayi mai lalacewar abinci
A watan Maris na 2013, ma’aikata a Jami’ar Pennsylvania sun buga sakamakon binciken abin birgewa. Gwaje-gwaje, sun tabbatar da cewa mutanen da ke fama da baƙin ciki bai kamata su ci abinci mai ƙoshin lafiya ba - mai yawan kalori ba tare da wani abu mai amfani ba (kwakwalwan, zaƙi, hamburgers, pizza, soyayyen Faransa). Saboda yawan sukari da sauƙin abun cikin carbohydrates, yana haifar da ƙaruwa a cikin matakan glucose na jini, sannan kuma kaifi mai kaifi. A ƙarshe, abu iri ɗaya yake faruwa tare da yanayi, tare da banbancin kawai a wannan lokacin "zai faɗi har ma da ƙasa", wanda ke nufin cewa zai zama da wuya a ɗaga shi.
Barasa da kofi. Amfani da su don yanayi, da wuya ku ɗaga shi. Amma za ku rasa tabbas, kuna samun juyayi, bacin rai da rashin hankali.
Bugu da kari, masana ilimin halayyar dan adam sun dage kan ajiye abin da ake kira "littafin abinci" a lokuta da sau da yawa mutum yana fama da yanayin yanayi. Bayan haka, yin amfani da samfuran iri ɗaya na iya kawo gamsuwar ɗabi'a da amfani ga wani. Kuma ga wani - tashin zuciya, ciwon ciki ko lalacewar banal a cikin yanayi.
Menene kuma ƙayyade matakin serotonin
Babu shakka, wani lokacin gabatarwar abinci mai dacewa a cikin abincin bai isa ba, kuma mutumin da kansa ba kawai yana fuskantar ci gaba na baƙin ciki ba, amma kuma yana fara shan wahala daga baƙin ciki. A wannan yanayin, yana da mahimmanci a sake duba ra'ayoyin ku game da rayuwa. Bayan duk wannan, wasu abubuwan suma suna shafar yanayinmu, sune:
- rashin barci;
- rashin furotin a cikin abinci;
- rashin omega-3 acid, wanda yake cikin kifi;
- shan giya da kofi;
- rashin bitamin da abubuwan alaƙa.
Kyakkyawan yanayi ba kawai fashewar rai da ƙarfi ba ne. Wannan babban kayan aiki ne wanda yake buɗe ƙofofi kuma yana taimaka muku fuskantar ainihin jin daɗin rayuwa. Kar ka hana kanka wannan! Sakamakon yana da daraja!
Mun tattara mahimman bayanai game da abinci mai kyau don haɓaka yanayin ku kuma za mu yi godiya idan kuka raba hoto a kan hanyar sadarwar zamantakewa ko blog, tare da hanyar haɗi zuwa wannan shafin: