Uyazi ukuthi isikhathi sakho sifikile ngoba awukwazi ukubeka phansi isikhwama sama-chips amazambane noma uvale lelo bhokisi lama-donuts? Ingabe unesifiso esinamandla sokudla kanye nemizwelo eguqukayo engxenyeni yesibili, noma isigaba se-luteal, somjikelezo wakho wokuya esikhathini?
Uma wenza kanjalo, ngokuqinisekile uzovuma ukuthi kukhona uxhumano oluqinile phakathi kwemizwa yakho nokudla. Kodwa ukuthi yini ongase ungayiqapheli ukuthi ubuchopho bakho bufuna ukudla okuthile ukuze bakwazi ukuyeka ukukhathazeka noma ukunciphisa ukucindezeleka, kokubili okungahambisane nenkathi yakho.
Isayensi Yenza Ukucindezeleka Ukudla
Kunesizathu sokuthi kungani ama-carrot noma irayisi amaqebelengwane angangeni engqondweni uma ucabanga ngezifiso zokudla. Njengoba unempilo njengoba lezi zikhetho zingase zibe, azikhiphi ubuchopho bakho obucindezelekile okudingayo. Eqinisweni, unzima kakhulu ukufisa lokho okubizwa ngokuthi ukudla okuthakazelisayo kakhulu-ukudla okunamafutha amaningi kanye noshukela.
Lolu hlobo lokudla luthonya izikhungo zakho zokuvuza zobuchopho. Kungaba nomphumela wokukhipha futhi wokuphakamisa imizwa ngokusebenza kwamakhemikhali nama-receptors ezingxenyeni ezithile zobuchopho bakho. Ngokuthakazelisayo, izikhungo zobuchopho ezibangelwa lolu hlobo lokudla yizikhungo ezifanayo ezibangelwa ukulutha kwezidakamizwa.
Nakuba imiphumela yezinto eziphilayo ezinamafutha aphezulu, ukudla okuyishukela okwephezulu angakulethela induduzo yesikhashana kanye nokukhululeka, imiphumela yesikhathi eside iphathelene ngempela. Ngokuhamba kwesikhathi, ukudla lokhu okungahlanzeki kakhulu kukuphonsa umzimba wakho ngokulinganisela.
Ukudla amafutha aphezulu kakhulu, ukudla okuyishukela okuphezulu kungakwenzela ukwedlula ukucindezeleka.
Lokhu kuzwela okwandisa ukucindezeleka kubangela ngisho nokunye "ukucindezeleka kokudla." Kanti lokhu kuholela emjikelezweni ononya oholela ekutheni uzuze isisindo nokukhuluphala, okungaholela ekucindezelekeni nasekucindezelekeni okwengeziwe.
Indlela Yokusingatha Ukukhanga Kwezokudla Okuphambili
Imoya yakho ithinta ukukhetha kwakho kokudla, kodwa okuphambene nakho kuyiqiniso-ukukhetha kwakho kokudla kungathinta inhliziyo yakho.
Cabanga ngalezi zindlela ezintathu zokwenza ngcono ukuphendula kwengqondo yakho ekucindezelekeni:
- Ake ubheke imikhuba yakho yokudla jikelele. Qinisekisa ukuthi ulandela izimiso eziyisisekelo zokudla okunempilo, okunempilo kahle.
- Yenza konke okusemandleni akho ukuqeda ukudla okunomusa kakhulu, okuphezulu, ushukela ophezulu, ukudla okusetshenzisiwe okuvela ekudleni kwakho. Funa izithakazelo ezinempilo ukwanelisa izifiso zakho ezimnandi. Izinketho zasekhaya eziphekwe ukuze ukwazi ukunciphisa ushukela namafutha kungenzeka izixazululo-gcina lezi zinto lapho izifiso zakho zesigaba se-luteal zifika.
- Yenza u-bargains ngokwesiqephu sokuqeda ukukhipha ubuchopho-imiphumela emihle yokudla okuthakazelisayo oyifunayo. Lokhu kuyoba nzima futhi kuthathe isikhathi. Kodwa, lokho okudingayo ukwenza kusebenze ama-chemicals akho ama-brain (ama-endorphins) aphile kahle. Ngakho-ke, ngaphambi kokuba uhlale embhedeni ngesidlo, zama umzuzu owodwa wokuzivocavoca kwe-cardio, njengokungena kwe-jack noma ukugijima-endaweni. Ngokuhamba kwesikhathi, uzokwenza isikhathi eside futhi wengeze ezinye izinhlobo zokuzivocavoca, futhi ekugcineni, uzothatha isikhundla sokudla okubi-ubuchopho-nokunciphisa imiphumela yokuvivinya umzimba.
Vumela Ukudla Kwakho Kukusize Umoya Wakho
Kunezinhlobo eziningi zokudla eziyaziwa ukuthi ziyithuthukisa imizwelo. Uma unenkinga yokuguquguquka kwangaphambili, qiniseka ukuthi uyadla lokhu kudla njalo.
Ngaphezu kwalokho, kukhona ubufakazi obubonisa ukuthi izinongo ezimbili ezivamile zingase zibe nenzuzo ekusizeni ubuchopho bakho buphathe izimpawu zemizwa ye-PMDD. Nakuba kwenziwa ucwaningo olwengeziwe ngaphambi kokuba kunconywe izincomo ezicacile, ukungeza lezi zinongo ekhikhini lakho kungase kukhulise imizwa yakho kanye nokudla kwakho.
I-Turmeric
Ucwaningo luye lwabonisa ukuthi into ebizwa ngokuthi i- curmine ebizwa ngokuthi i- curcumin iyasiza ngempela ukulawula amakhemikhali amabili abalulekile ebuchosheni bakho obangela isimo sakho se-serotonin ne-dopamine. Kuye kwaboniswa ukulwa nokuvuvukala nokusiza ukusekela i-BNDF (i-neurotrophic derived brain), iphrotheni ebuchosheni bakho esebenza ukugcina impilo yobuchopho.
I-Saffron
I-Saffron ingenye i-spice ene-stimulating power-stimulation. Ucwaningo lubonisa ukuthi i-safron ilawula amakhemikhali athile ebuchosheni bakho obhekene nokugcina isimo sakho sengqondo, ikakhulukazi i-serotonin. Imibiko iphinde ikhombise ukuthi i-safron ingase ibe nomthelela wokucindezeleka kwabesifazane abanokucindezeleka okunciphisa ukulinganisela. Ngaphezu kwalokho, i-safron inganciphisa futhi izimpawu ezithile zomzimba ze- PMS / PMDD .
Izwi elivela
Ukulawula ukuhlobana phakathi kwemizwa yakho kanye nokudla kungasiza ukusekela ubuchopho bakho nomphendvulo womzimba wakho ekucindezelekeni. Lokhu kubandakanya ukuzwela kwe-hormonal okubangela ukuguquka kwesimo sakho se-luteal phase.
Ukuthuthukisa amasu okufaka esikhundleni sokudla okudliwayo okungenampilo nokwethula izinketho zokuphucula ubuchopho kuzokusiza ukuba uphile futhi usebenze kangcono, ngisho nangesikhathi sesigamu sesibili somjikelezo wakho wokuya esikhathini.
> Imithombo:
> Agha-Hosseini, M., Kashani, L., Aleyaseen, A., Ghoreishi, A., Rahmanpour, H., Zarrinara, A. noAkhondzadeh, S. (2008), Crocus sativus L. (safoni) ukwelashwa kwe-premenstrual syndrome: inhlolovo elawulwa kabili-eyimpumputhe, engahleliwe kanye ne-placebo. I-BJOG: I-International Journal ye-Obstetrics & Gynecology, 115: 515-519. i-doi: 10.1111 / j.1471-0528.2007.01652.x
> Singh, M. (2014). Umoya, ukudla, nokukhuluphala. Imingcele ye-Psychology , 5 , 925. http://doi.org/10.3389/fpsyg.2014.00925