6 qhov tseeb txuas cov zaub mov thiab lub siab xav
Yog tias koj noj zaub mov tsis zoo, ua qias tuaj, ces koj yuav xav tias muaj kev tsim txom. Cov zaub mov noj qab nyob zoo qhib lub neej uas muaj qhov kaj. Yuav ua li cas koj yuav tsum paub kom ib txwm nyob rau hauv lub siab zoo?
Muaj ob hom carbohydrates: complex thiab refined. Complex carbohydrates muaj nyob rau hauv zaub, txiv hmab txiv ntoo, thiab ib co txiv ntoo thiab noob. Refined carbohydrates muaj nyob rau hauv cov zaub mov ua tiav, uas feem ntau muaj refined qab zib. Cov carbohydrates zoo li no tsis muaj txiaj ntsig zoo, ua rau muaj kab mob hauv cov hlab ntsha, ua rau cov ntshav qab zib nce ntxiv thiab ua rau cov tshuaj insulin tsis txaus. Tsis tas li ntawd, ua kom zoo dua cov carbohydrates los ntawm cov piam thaj dawb, hmoov nplej dawb, lossis pob kws phoov ua rau lub hlwb ua haujlwm tsis zoo los ntawm kev cuam tshuam nrog kev tso tawm ntawm cov neurotransmitters.
Ua tsaug rau cov carbohydrates, lub cev tsim cov serotonin, uas yog lub luag haujlwm rau lub siab zoo thiab tswj kev pw tsaug zog thiab wakefulness. Carbohydrates los ntawm zaub, txiv hmab txiv ntoo, gluten-dawb nplej zoo li quinoa thiab buckwheat yog qhov zoo tagnrho rau lub hlwb ua haujlwm thiab mus ob peb vas.
Gluten yog ib qho protein uas tsis tuaj yeem pom hauv cov nplej. Puas yog gluten-dawb daim ntawv lo tsuas yog kev lag luam lossis lwm yam ntxiv? Ntau tus neeg tsis txaus siab rau gluten, uas ua rau lawv lub siab hloov pauv. Vim li cas qhov no tshwm sim?
Cov kev tshawb fawb hais tias gluten tuaj yeem txo cov qib tryptophan hauv lub hlwb. Tryptophan yog ib qho tseem ceeb amino acid thiab tseem ceeb heev rau kev tsim cov serotonin thiab melatonin. Ob leeg ntawm cov neurotransmitters no ua lub luag haujlwm ncaj qha hauv kev xav sib npaug. Gluten kuj cuam tshuam rau cov thyroid, thiab hormonal imbalances thiab mus ob peb vas hloov mus rau hauv tes. Nws yog qhov zoo tshaj kom tsis txhob gluten thiab xaiv cov nplej xws li quinoa thiab buckwheat.
lob ib khob kas fes thaum koj sawv los kom koj lub hlwb ua haujlwm? Txawm hais tias ntau tus neeg ntseeg tias caffeine yuav ua rau lawv muaj zog, qhov no tsis muaj tseeb. Calories tsuas yog lub zog xwb. Kev noj ntau dhau ntawm caffeine tsuas yog ua rau qaug zog.
Txawm hais tias kas fes tuaj yeem ua rau lub siab xav tau ib ntus, nws txoj kev tsim txom ua rau muaj kev cuam tshuam - ntxhov siab thiab ntxhov siab. Raws li cov tshuaj psychotropic, kas fes blocks adenosine receptors hauv lub hlwb thiab ua rau cov tsos mob tsis zoo, mus txog rau kev nyuaj siab.
Txhawm rau kom tsaug zog, koj yuav tsum tau pw txaus, tawm dag zog, thiab noj zaub mov zoo.
Yog tias koj tab tom noj cov zaub mov ua lag luam, tsis txhob xav tsis thoob yog tias koj nyob rau hauv lub siab phem. Cov zaub mov no tsis muaj cov vitamins, minerals, thiab antioxidants. Tag nrho cov zaub mov muaj mob heev tsis muaj kev noj haus ntawm tib neeg. Tab sis lawv yog nplua nuj nyob rau hauv cov as-ham thiab uplifting.
Cov thyroid caj pas tswj hwm cov tshuaj hormones, suav nrog cov luag haujlwm rau kev xav. Kev tu siab tuaj yeem yog cov tsos mob ntawm cov teeb meem thyroid. Vim yog cov kab mob no, ntau txhiab tus neeg raug kev nyuaj siab. Cov khoom tseem ceeb tshaj plaws uas txhawb nqa cov thyroid caj pas yog iodine. Tab sis cov neeg feem coob raug kev txom nyem los ntawm qhov tsis muaj iodine hauv lawv cov zaub mov. Yog li ntawd, nws yog ib qho tsim nyog yuav tau noj cov tshuaj iodine kom muaj lub siab zoo.
Ua ntej cem koj tus menyuam kom nrhiav tau cov khoom qab zib, nco ntsoov tias cov qhob noom xim kasfes noj qab nyob zoo. Koj tsuas yog yuav tsum xaiv qhov ntau yam. Organic tsaus chocolate, nrog tsawg kawg 65-70% cocoa cov ntsiab lus, yog nplua nuj nyob rau hauv antioxidants thiab tseem ceeb rau lub hlwb stimulation. Nws kuj muaj tyramine thiab phenethylamine, ob lub zog sib txuas uas pom zoo rau cov neeg muaj kev nyuaj siab.
Lub cev loj hlob ntawm kev tshawb fawb yog taw qhia rau kev sib txuas ntawm cov khoom noj thiab lub siab xav. Cov tshuaj tsis yog ib txwm tsim nyog rau kev kho mob ntawm kev puas siab puas ntsws. Nws yog txaus tsuas yog xaiv cov khoom noj uas yuav muab lub hlwb tag nrho cov ntsiab lus tsim nyog kom ua tau zoo.