txheem
Xav txog koj lub neej tsis muaj kev ntxhov siab. Koj yuav plam ob peb phaus, muaj kev sib raug zoo nrog cov neeg nyob ze koj, thiab koj yuav muaj lub zeem muag zoo rau lub neej. Tau ntau pua xyoo kab lis kev cai sib txawv tau siv tshuaj ntsuab thiab tshuaj los pab tiv thaiv kev cuam tshuam ntawm kev ntxhov siab, thiab tam sim no koj tuaj yeem ua ib yam nkaus!
Kawm kom paub ib txwm qis dua cortisol thiab qib kev ntxhov siab yog ib qho yooj yim raws li nyeem kab ntawv no, thiab ua cov kauj ruam uas koj xav tau los pab ua kom koj lub neej rov qab zoo.
Cortisol yog ib feem tsim nyog ntawm lub neej. Nws tau tsim los pab koj kom sawv ntxov thaum sawv ntxov, thiab pab koj daws cov kev phom sij thaum muaj xwm txheej txaus ntshai rau lub neej. Thaum koj cov qib cortisol nce mus txog qhov siab tshaj plaws, cov leeg tso tawm ntau pawg ntawm cov amino acids, cov piam thaj hauv lub siab, thiab cov rog rog tau muab rau peb hauv cov ntshav kom peb muaj lub zog los daws qhov kev tawm tsam no. xwm txheej.
Txawm li cas los xij, raws li niaj hnub no, kev ntxhov siab tau tshwm sim rau txhua qhov laj thawj tsis raug (txawm nws haus kas fes, nyeem ntawv xov xwm, tsav tsheb, thiab lwm yam). Thaum cov xwm txheej no ua rau cortisol jerk, peb lub xeev kev ntxhov siab dhau qhov xwm txheej uas tau txiav txim siab tias twb muaj kev ntxhov siab lawm. Vim li ntawd, peb lub nruab nrog cev raug kev txom nyem, thiab peb dhau los ua neeg raug tsim txom ntawm qee yam uas peb tuaj yeem, nrog kev ua siab ntev, tswj hwm.
Cov Teeb Meem Ntawm Kev Nyuaj Siab Rau Lub Cev Tsis Txaus:
- Nws ua rau peb hnub nyoog (koom nrog kev puas tsuaj ntawm cov ntaub so ntswg, cov leeg nqaij poob, pob txha poob qis, kev tiv thaiv kab mob tsis zoo, lub paj hlwb poob qis)
- Nws ua rau peb nce phaus (txhawb peb qhov kev ntshaw rau qab zib, calories, zaub mov ntom)
- Nws txhawb kev mob plawv thiab ntshav qab zib (insulin tsis kam)
- Nws ua rau lub cev tsis muaj zog (txwv tsis pub tsim cov qe ntshav dawb
- Nws txhawb nqa teeb meem ntawm txoj hnyuv (txo qis kev tsim cov enzymes tsim nyog rau kev zom zaub mov, rub lub zog kom deb ntawm cov zom zaub mov)
- Nws ua rau lub siab hloov pauv thiab kev nyuaj siab
- Nws ua rau qaug zog thiab pw tsis tsaug zog (los ntawm kev cuam tshuam nrog lub cev lub peev xwm nkag mus rau theem 3 thiab 4 ntawm kev pw tsaug zog)
Cov Lus Qhia Ua Neej Kom Txo Cortisol:
1. Tua cov xov xwm, thiab tsis txhob nyeem ntawv xov xwm (xov xwm yog kev ntshai thiab nce qib cortisol)
2. Ua haujlwm tsis tu ncua (txhawb nqa cov tshuaj uas txo kev ntxhov siab thiab kev nyuaj siab)
3. Pw tsaug zog ntau dua
4. Ua kom cov ntshav qab zib nyob ruaj khov (noj zaub mov zoo, tsis tu ncua thiab noj zaub mov zoo)
5. Ua tib zoo xav (so kom txaus, ua tib zoo xav, yoga, xyaum kos duab, kos duab mandalas)
6. Txiav tawm caffeine (txoj kev nrawm tshaj plaws los pab txo qis cortisol)
7. Noj zaub mov thiab siv tshuaj ntsuab los pab txo qis cortisol (saib hauv qab)
1- Dawb huv basil
Basil dawb huv, tseem hu ua Tulsi basil, tau txheeb xyuas tias yog tshuaj ntsuab hloov pauv, uas txhais tau tias nws pab lub cev hloov pauv rau kev ntxhov siab.
Basil dawb huv txo qis kev tsim cov tshuaj hormones kev nyuaj siab, thiab txhim kho txoj kev uas peb lub cev hnov thiab teb rau kev ntxhov siab. Koj tuaj yeem yuav cov zaub basil dawb, lossis Tulsi basil, raws li tshuaj yej ua nrog cov zaub basil, lossis koj tuaj yeem noj nws tshiab, yog tias koj tuaj yeem pom nws (Kuv feem ntau pom nws hauv kuv qhov chaw zov me nyuam organic,). Kuv pom zoo kom haus ib khob ntawm Tulsi basil tshuaj yej ib hnub.
2-Zaub ntsuab
Magnesium hauv cov zaub ntsuab sib npaug tsim cov cortisol hauv lub cev. Yuav ua li cas? 'Los yog' Dab tsi? Magnesium yog cov ntxhia (uas, kuv yuav ntxiv, feem ntau ntawm peb muaj qhov tsis txaus) uas ua rau koj lub paj hlwb nyob ruaj khov thiab tiv thaiv kev sib sau ntawm cortisol ntau dhau.
Nws kuj tseem pab tswj hwm peb cov qib melatonin thiab ntshav siab. Nrog rau cov zaub ntsuab hauv koj cov smoothies thiab kua txiv hmab txiv ntoo yog qhov txo qis kev ntxhov siab.
Nyeem: Yuav xav li cas
3-Barley thiab taum
Phosphatidylserine yog ib qho ntxiv lees paub tias yog ib qho zoo tshaj plaws cortisol blockers hauv khw. Hmoov zoo, peb tuaj yeem pom qhov sib xyaw no hauv cov khoom noj tag nrho, zoo li barley thiab taum. Cov zaub zaub no nplua nuj hauv phosphatidylserine pab tiv thaiv qhov tsis zoo ntawm cortisol, ua rau koj tsis txhawj xeeb thiab ntxhov siab.
4 - Citrus
Peb txhua tus paub citrus txiv hmab txiv ntoo muaj cov vitamin C. txiv kab ntxwv, txiv kab ntxwv qaub, txiv qaub, txiv qaub, txiv qaub, kiwis, thiab pineapples txhua tus muaj qib siab ntawm cov vitamin tseem ceeb no uas tseem tiv thaiv cortisol.
Ntau cov kev tshawb fawb tau pom tias cov vitamin C tiag pab ua kom qeeb ntawm kev tsim cov cortisol feem ntau los ntawm inhibiting cov enzymes koom nrog hauv steroidogenesis (kev tsim cov steroids los ntawm adrenal cortex, testes thiab zes qe menyuam. Cortisone yog ib qho khoom kawg ntawm cov txheej txheem no).
Tsuas yog 1 mg ntawm vitamin C ib hnub pab txhim kho cov qog adrenal lub peev xwm los daws kev ntxhov siab.
Txhawm rau nyeem: cov txiaj ntsig ntawm dib liab
5-Txiv tsawb
Leej twg tsis nyiam txiv tsawb? Kuv muab qee yam tso rau hauv smoothies, mis nyuj khov, lossis kuv lub cev qhuav dej rau ob peb teev kom ua txiv tsawb uas qab li txiv tsawb ncuav !
Hmoov zoo, cov txiv hmab txiv ntoo qab zib no muaj nplua nuj nyob hauv cov tryptophan, uas hloov pauv mus rau hauv serotonin hauv lub hlwb, thiab ua rau peb zoo siab thiab tsis nyuab siab. Txiv tsawb kuj yog nplua nuj nyob hauv cov vitamins B, uas yog qhov tseem ceeb rau kev txhawb nqa lub paj hlwb (thiab ua rau lub siab nyob zoo).
6-Omega 3 fatty acids
Chia, hemp, lossis flax noob, walnuts, Brussels sprouts, thiab zaub paj paj txhua yam muaj ib yam zoo ib yam-lawv tiv thaiv kev mob thiab muaj cov roj omega-3 siab uas qis cortisol. !
Cov rog no koom nrog hauv biochemistry, physiology, thiab ua haujlwm ntawm lub hlwb thiab tseem ceeb hauv kev pab hippocampus (ib feem ntawm peb lub hlwb) teb rau cortisol ntau thiab corticosteroids.
Ntxiv cov noob chia lossis cov noob hemp rau koj cov smoothies lossis cereal, thiab khoom noj txom ncauj nrog cov txiv ntseej thiab zaub paj kom suav nrog cov kev txaus ntshai txaus-txo superfoods hauv koj cov zaub mov!
Txhawm rau nyeem: Dab tsi yog kev ntxhov siab?
7-Ntsuab Leafy Zaub thiab Hluas Hluas
Thaum peb lub cev nqus cov vitamins, cov zaub mov, thiab phytonutrients, cov lus teb kev ntxhov siab tau txo qis. Qhov no yog qhov laj thawj yog vim li cas zaub nplooj ntsuab, thiab tshwj xeeb tshaj yog cov tub ntxhais hluas tua, yuav tsum tau nqus tag nrho sab nraum koj cov zaub mov noj txhua hnub.
Cov tub ntxhais hluas tua yog cov khoom noj muaj txiaj ntsig ntau dua li lawv cov neeg laus, nrog ntau dua 4-6 npaug ntawm kev tiv thaiv kev nyuaj siab vitamin C.
8-Zaub Mov nplua nuj nyob hauv Zinc
Cov kev tshawb fawb tau pom tias cov zaub mov nplua nuj nyob hauv zinc pab tiv thaiv kev zais cortisol hauv peb lub cev. Cov ntxhia no, uas tseem ceeb rau cov pob txha thiab kev tiv thaiv kab mob, muaj nyob hauv cov noob taub dag, noob hnav, taum paj, taum paj, taum paj, cashews, quinoa, noob hemp, almonds, walnuts, peas, chia noob thiab zaub paj.
Txhawm rau nyeem: txhawb koj lub cev tiv thaiv kab mob
9-Lub Berries
Berries yog ib qho txiv hmab txiv ntoo zoo tshaj plaws rau kev pab koj lub cev nqus tau cov txiaj ntsig antioxidants. Cov tshuaj tua kab mob antioxidants ua lub luag haujlwm tseem ceeb hauv kev pab txo qis kev mob thiab ua kom qeeb ntawm kev tsim cov cortisol.
Nws yog peb lub cev tiv thaiv kab mob uas nyob ntawm kab ua ntej tiv thaiv kev puas tsuaj ntawm tes los ntawm cov dawb radicals, thiab lawv pab peb de-stress. Suav nrog cov txiv ntoo thaum ua cov tshuaj tua kab mob antioxidant-nplua nuj, lossis txaus siab rau lawv ib yam li khoom noj txom ncauj!