Ngaba uyazi ukuba ixesha lakho lizayo ngenxa yokuba awukwazi ukubeka phantsi isikhwama seepatata okanye ukuvala loo bhokisi ye-donuts? Ngaba unesifiso esinamandla sokutya kunye nokutshintsha kwemizwelo kwisiqingatha sesibini, okanye isigaba se-luteal, umjikelezo wakho wokuya esikhathini?
Ukuba wenza, ngoko uyavuma ukuba kukho uxhulumano oluqinileyo phakathi kwemoya yakho kunye nokutya. Kodwa into enokuba ungayiqondi kukuba ubuchopho bakho bunqwenela ukutya okuthe xaxa ngenxa yokukwazi ukuzinza uxhalaba okanye ukunciphisa uxinzelelo, zombini ezo zihamba kunye nexesha lakho.
Inzululwazi Yenza Ukunyamezela Ukutya
Kukho isizathu sokuba iinqatyi okanye iilisi zeerayisi zingabuyi ngokukhawuleza engqondweni xa ucinga ngezinto zokutya. Njengoko unempiliso njengoko ezi zikhethiweyo zikhona, abayikunika ingqondo yakho egxininisekile. Enyanisweni, unzima ukukhanga into eyaziwayo njengokutya okunomdla kakhulu-ukutya okuphezulu kwioli kunye noshukela.
Olu hlobo lokutya luthonya amaziko akho okuvuza ngengqondo. Ingaba nempembelelo ephakamileyo kunye nokuphakamisa imizwa ngokusebenza kwiikhemikhali kunye nama-receptors kwiindawo ezithile zobuchopho bakho. Ngokuthakazelisayo, amaziko eengqondo aphethwe yilo hlobo lokutya yilezi ziko ezifanayo ezibangelwa ukuxhatshazwa kweziyobisi.
Nangona imiphumo ye-biochemical of fat high, ishukela ephezulu yondlo ingakulethela induduzo yesikhashana kunye nokukhululeka, imiphumo yexesha elide ngokuphatheleleyo. Emva kwexesha, ukutya ukutya okungahambi kakuhle kukuphosa umzimba wakho ukulinganisela.
Ukusebenzisa amanqatha amaninzi kakhulu, ukutya okushukela okwenene okunokwenene kunokukunceda ukhathazeke ngakumbi.
Ukuvakala kwenyameko ekubandezelekeni kubangela ngakumbi "ukutya okuxinzelelekileyo." Ngako oko, oku kukhokelela kumjikelezo onobungozi obangela ukufumana ubunzima obukhulu kunye nokukhuluphala, ekugqibeleni kunokukhokelela ekudakaleni nokuxhalabisa.
Indlela yokuLawula ukuKhusela kokuPhambi kokuQala
Iimoya zakho zichaphazela ukhetho lwakho lokutya, kodwa ukutshintsha kwakhona kuyinyaniso-ukhetho lwakho lokutya lunokuchaphazela indlela yakho yokutya.
Cinga ezi zicwangciso ezintathu zokuphucula impendulo yengqondo yakho kwingcinezelo:
- Jonga kakuhle indlela yakho yokutya jikelele. Qinisekisa ukuba ulandela imigaqo-siseko yokutya okunempilo, okunokulinganisela.
- Yenza okusemandleni akho ukuphelisa i-sugar, ephezulu, ishukela ephezulu, ukutya okucutshulweyo ekudleni kwakho. Khangela abathinteli bezempilo ukuze banelise izifiso zenu ezintle. Izinketho eziphambili zekhaya ukuze unqande umlinganiselo weshukela kunye namafutha anako isisombululo-gcina lezi zixhobo xa iinqununu zakho zesigaba se-luteal ziza.
- Yenza i-bargains ngokwakho kwisigaba esilungileyo ukucima i-brain--othing effects yezinto ezidliwayo kakhulu ezinqwenelekayo ozifunayo. Oku kuya kuba nzima kwaye kuthathe ixesha. Kodwa, oko kufuneka uyenze kusebenze ngokwakho impilo ephilileyo-ezintle iikhemikhali zengqondo (endorphins). Ngoko, ngaphambi kokuba uhlale embhedeni ngesincoko, zama enye ngomzuzu wokuzivocavoca kwe-cardio elula, njengokungxuma kweejack okanye ukugijima-endaweni. Ngexesha elide, uza kwenza ixesha elide kwaye ungeze ezinye iintlobo zokuzilolonga kwaye, ekugqibeleni, uza kutshintsha indawo engalunganga-yokutya-ubuchopho-neengxaki ezikhuselekileyo zokuzivocavoca.
Ukutya Kwenu makuze Uncede Umoya Wakho
Kukho ukutya okuninzi owaziwa ngokuba yizinto zokuvuselela. Ukuba unengxaki yokuguquka kwangaphambili, qiniseka ukuba udla oku kutya rhoqo.
Ukongezelela, kukho ubungqina bokubonisa ukuba iziqholo ezimbini eziqhelekileyo zinokufumana inzuzo ekuncediseni ingqondo yakho ukulawula iimpawu ze-PMDD. Nangona uphando olongezelelweyo lufunekayo phambi kokuba kwenziwe iingcebiso ezicacileyo, ukongeza ezi ziqholo ekhitshini lakho kunokunyusa imizwa yakho kunye nokutya kwakho.
I-Turmeric
Uphando luye lwabonisa ukuba inkunkuma ebizwa ngokuthi i- curcumin ikunceda ukulawula ezimbini iikhemikhali ezibalulekileyo engqondweni yakho ezixanduva lwakho lwe-serotonin kunye ne-dopamine. Kuye kwaboniswa ukulwa nokuvuvukala kwaye kuncedise inkxaso ye-BNDF (i-brain-derived neurotrophic factor), iprotheyini yengqondo yakho esebenza ukugcina impilo yengqondo.
Saffron
I-Saffron enye enye i-spice ene-mood-stimosting power. Uphando lubonisa ukuba i-safari ilawula iikhemikhali ezithile kwiingqondo zakho ezijongene nokugcina isimo sakho sengqondo, ngakumbi i-serotonin. Iingxelo ziye zabonisa ukuba i-safron ingaba nefuthe lokudandathelanisa kwabasetyhini abanokudakumba okukhulu. Ngaphezu koko, i-safironi inokunciphisa ezinye iimpawu zomzimba ze- PMS / PMDD .
ILizwi
Ukulawula ulwalamano phakathi kwesimo sakho sengqondo kunye nokutya kunokunceda ukuxhasa ubuchopho bakho kunye nokuphendula komzimba wakho ukuxinezeleka. Oku kubandakanya ukukhathazeka kwe-hormonal okubangela ukuba utshintsho lweemeko zesimo sakho sigaba.
Ukuphuhlisa izicwangciso zokutshintsha ukutya okungenakudla ngokutya kunye nokwazisa ukhetho oluphucula ubuchopho luya kukunceda uphile kwaye usebenze bhetele, kwanaxa isiqingatha sesibini somjikelezo wakho wokuya esikhathini.
> Imithombo:
> Agha-Hosseini, M., Kashani, L., Aleyaseen, A., Ghoreishi, A., Rahmanpour, H., Zarrinara, A. kunye noAkhondzadeh, S. (2008), iCrocus sativus L. (isafroni) unyango lwe-premenstrual syndrome: uvavanyo olunokulawulwa kabini, olungenangqiqo kunye 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). Iimoya, ukutya kunye nokunyanya. Iimida kwi-Psychology , 5 , 925. Http://doi.org/10.3389/fpsyg.2014.00925