Imikhiqizo yokudla ye-TOP-10 engathuthukisa imizwa

Endabeni yokucindezeleka noma uma kunomqondo wokukhathazeka, akudingekile ukuba uye kumtholampilo bese ucela okuthile "kusuka emithonjeni". Ekusebenzeni kwezokwelapha, sekuyisikhathi eside kuqhathaniswa ubudlelwano obuqondile phakathi kokudla nokuzizwa. Eminye imikhiqizo ukuncintisana ngempumelelo amaphilisi okuvimbela i-antidepressants futhi njenge-agent evikelayo ingavikela ngisho nokuphindaphinda esikhathini eside. Izindlela zesayensi zazisetshenziselwa ukucacisa izizathu zalomphumela omuhle futhi zicacise ukuthi kungenzeka ukuthi basebenzise laba basizi bemvelo ezingeni lomndeni ngaphandle kokubhekana nokulimaza ekulwa nokucindezeleka. 1. Amajikijolo
Ama-antioxidants aqukethe amajikijolo asekela ukusebenza okujwayelekile kobuchopho futhi athuthukise ukusebenza kwengqondo. Ngenxa yalokhu, amajikijolo akwazi ukubhekana nokucindezeleka ngokuphumelelayo. Ngakho-ke, uma ubukela i-TV noma uma udabukile - faka i-popcorn yendabuko ngama-blueberries amaqhwa. Kuzokugcwalisa ngenjabulo, futhi kuvimbele ukuguga ngaphambi kwesikhathi.

2. Ushokoledi
Ushokoledi omnyama kusiza ubuchopho ukuthi bukhiqize i-endorphins, okwenza umuntu abe nomuzwa wenjabulo nenjabulo. Igama elithi "endorphin" lenziwa kusukela kumqondo wokuthi "i-morphine engapheli", okuwukuthi, eyenziwa ngaphakathi komzimba. Kuye kwaphawula ukuthi abantu abahluphekile noma abacasuliwe okuthile badla ukudla okuningi okubenza bajabule, okungukuthi, kwandisa izinga le-morphine. Amadoda amaningi angenangqondo, ethola intombazane yakhe izinyembezi, amnike ushokoledi, futhi yena, esewudlile, usuvele ehlekisayo. Ngakho ushokoledi akuyona nje ukunambitheka okumnandi, kodwa futhi nesidumbu esiphuthumayo. Umshokolethi omnyama, kungcono! Lokhu kwandisa izinga le-serotonin, okudala amahora ambalwa umuzwa wenhlalakahle. Ngesikhathi esifanayo, ukukhiqizwa kwama-hormone okucindezeleka kunciphisa, njengoba bethi, "kusukela emphefumulweni njengokungathi itshe lawa."

3. Ithi elihlaza
IziShayina ezihlakaniphile bezilokhu ziphuza itiye eluhlaza iminyaka eyizinkulungwane futhi ziyazi kahle izidakamizwa zayo. Iqukethe ama-antioxidants amaningi, ama-amino acids kanye ne-L-theanine, esevele ibhekwa njengethuluzi eliphumelelayo lokulwa nokucindezeleka nokukhathazeka okucindezelayo. Ukusetshenziswa njalo itiye eluhlaza kunikeza umuzwa wenhlalakahle. Kuyinto itiye eluhlaza, hhayi ikhofi eqinile, odokotela batusa labo labo umsebenzi wabo udinga ukunyuka kwengqondo, kuthuthukisa inkumbulo, kodwa okubaluleke kakhulu - kuthuthukisa ithoni nomoya.

4. Ubhanana
Inani labantu okuthiwa "ama-republics asebhanana", okuyinto ngaphandle kwebhanana kunento yokudla, ijabule kakhulu futhi inempilo. Futhi konke lokhu kubonga ukudla ubhanana nganoma yiluphi uhlobo nangenani elingenamkhawulo. Akuyona into ekhona kwimenyu kuzo zonke izidlo - azikho amakhalori, kodwa isimo sengqondo sihle kakhulu. I-Tryptophan, eningi ebhanana, iyadingeka ekuthuthukiseni "i-hormone yenjabulo" eyaziwayo - i-serotonin. E-pharmacology, i-tryptophan isetshenziselwa ukwakhiwa kwemithi yokwelashwa kokucindezeleka nokulala. Futhi lapha awudingi amaphilisi - ubhanana ngokwawo avuselela kakhulu, okwandisa imizwelo futhi axoshe ukuleleka. Ukudla kungaba ngendlela eluhlaza, futhi ku-cocktails ehlukahlukene, kodwa okubaluleke kakhulu - ukuthi bayasetshenziswa njalo.

5. AmaSardines
Kwaphawula ukuthi ukuntuleka kwamakhemikhali e-Omega-3 no-Omega-6 kwenza kube nokwehluleka okukhulu ukucindezeleka uma kuqhathaniswa nalabo abanezinga elivamile lama-fatty acids emzimbeni. Ama-sardine acebile kakhulu kuwo, ngokulandelana, ukusetshenziswa okuvamile kwalezi zinhlanzi ezihlwabusayo kunganikeza umsebenzi wobuchopho futhi kugcine isimo sengqondo esihle.

6. I-avovoc
Ukusetshenziswa kwe-avocado kuzo zonke izinhlobo zokudla ezikhulayo (ama-saladi, ama-cocktail, yebo nje ukudla ucezu!) Unomthelela omuhle enhlalakahleni futhi unikeza ukushayela kwamandla. Ama-avovoc aqukethe amafutha amaningi enempilo, aphakamisa izinga lama-hormone we-dopamine ne-endorphin. Okusho ukuthi, i-avocado isebenza ngokufana neshokoledi - idla ucezu futhi ijabule.

7. Inyoni
Ungathandi amabhanana - udle ucezu lwe-turkey noma inkukhu. Konke okufanayo, isimo sengqondo sizovuka. Njengebhanana, iqukethe i-tryptophan, okwandisa izinga le-serotonin. Ngaphezu kwalokho, e-turkey nenyama yenkukhu kukhona i-amino acid tyrosine, eyenza ukulwa nokucindezeleka okuphumelelayo. I-Tyrosine iyingxenye ye-neurotransmitter ebalulekile ye-norepinephrine ne-dopamine, ethinta imizwelo. I-dopamine efanayo inezitho zomsindo ezifana ne-amphetamine noma i-ecstasy. Ngakho sithola uchungechunge olulula lokusetshenziswa: sidla izinkukhu eziningi - sikwandisa ukusetshenziswa kwe-tyrosine futhi sikhulise izinga le-serotonin - siyakwandisa ngokuzenzekelayo isimo sethu sengqondo - sivimbela ukucindezeleka isikhathi eside.

8. Imifino yemifino
Ukudla ngokudla imifino kungasusa isimo esibi nokukhathala, kuzobeka eceleni konke ukukhathazeka okukhathazayo. Lokhu kugqugquzelwa yi-acids eminingi equkethe ama-greenery, isibonelo, ngo-anyanisi aluhlaza noma isipinashi. Okubaluleke kakhulu, imifino yemifino igcwele i-folic acid ne-magnesium. Abagcini nje kuphela ukuqinisekisa ukusebenza kahle kwezinzwa nemisipha, kodwa futhi balondoloza ubuncane obudingekayo be-magnesium emzimbeni, ngezansi lapho izinga le-serotonin liyokwehla khona, futhi lokhu kungabangela ukucindezeleka.

9. Amaqanda
Ungakwazi ukuvuselela ngosizo lwamaqanda. Iqukethe i-vitamin D eningi, evuselela ukukhiqizwa kwe "hormone yenjabulo" - i-serotonin. Lesi sithunzi esihle samaqanda sizosiza kakhulu ekulwa nokucindezeleka ngenkathi yasebusika, lapho ingxenye yabantu izongenelela kulesi sifo esibucayi, esibizwa ngokuthi "ubusika busika". Ukusetshenziswa kwamaqanda njalo kuzokwenza ngcono isimo sengqondo.

10. Ama-Walnuts
Lezi zinhlanzi ziyi-storehouse yama-amino acid kanye nezakhi zamakhemikhali ezidinga umzimba wethu. Kukhona uhlu lonke lwe-antioxidants nezinye izinto ezidingekayo ekuqaliseni ama-enzyme aphakamisa isimo sengqondo. Ama-walnuts angu-12 ngosuku anganciphisa i-cholesterol futhi athuthukise ukujikeleza kwegazi, okuyoba ukufaka okuhle kumzwelo wokuphila okubangelwa yibo.