Izvi zvekudya zvemuviri mutete uye kurara kwakanaka

Izvi zvekudya zvemuviri mutete uye kurara kwakanaka

Kana munhu akatevedzera kudya kuti aderedze uremu asi akasawana nguva yakakwana yokurara, ipapo zvaanoedza kuita hazvina maturo, sezvo zvakabuda muongororo dzakawanda zvakaratidza kuti kushayikwa kwehope kunogona kukonzera uremu nokuti kana munhu akaneta, angangowedzera. kuita sarudzo dzakaipa dzekudya, Maererano nezvakabudiswa neBritish "The Mirror".

hope dzakanaka

Nyanzvi yezvekudya zvine mukurumbira Dr. Michael Mosley, mugadziri wekudya kwe5: 2, akaburitsa kuburikidza newebhusaiti yake yeFast 800 kuti pane sarudzo nhatu dzechikafu dzinogona kubatsira kurara zvakanaka, izvo zvinowedzera mukana wekuita sarudzo dzakakodzera dzekudya kune hutano. Zuva, rinotevera.

Iyo hormone ghrelin

Dr. Moseley akatsanangura kuti kushaikwa kwehope kunokonzera kuwedzera kwehomoni yeghrelin, iyo inovanzwa nemudumbu, izvo zvinoreva kuti munhu akarara zvakanaka anogona kuwedzera kuwanda, achiratidza kuti anogadzirira mvura inopisa. munhu asati aenda kunorara, uye kupedza nguva shoma ari paA screen [foni kana kombiyuta] uye mukamuri make muine rima ndiyo imwe yenzira dzokunakidzwa nokurara murunyararo.

Akawedzera kuti, "Kunyange zvazvo zviri pachena kuti hutano hwekurara hune simba pane izvo munhu anodya, zvinopesana ndezvechokwadi, sezvo hutano hwekudya uye tsika dzekudya zvinogona kukanganisa kurara uye maitiro."

3 zvokudya zvingasarudzwa

Dr. Moseley vakabva varatidza zvokudya zvitatu zvingangokubatsira kurara zvakanaka: "hove dzine mafuta, nzungu, mhodzi, nemiriwo."

"Hove dzine mafuta dzakapfuma mune zvese zviri zviviri omega-3 fatty acids uye vhitamini D, izvo zvese zvinobatsira mukuwedzera mazinga eeurotransmitter serotonin, iyo inozoshandurwa kuita melatonin, hormone yekurara," akadaro Mosley.

Uye akawedzera, "Nzungu uye mbeu dzakapfuma mu magnesium, iyo inowanzonzi [se] 'hope mineral', nokuti inobatsira kuderedza adrenaline mazinga uye kuzorodza uropi."

Dr. Moseley akapedzisa zano rake nokutaura kuti rondedzero yemiriwo, iyo inobatsira mukugadzirwa kwe melatonin zvakasikwa, inosanganisira broccoli, asparagus uye cucumber, saka unofanira kudya miriwo yakawanda mukudya.

Kudya kweMediterranean

Achitaura nezvechidzidzo che2019, Dr. Moseley akaburitsa kuti avo vanotevera chikafu cheMedithera, uye ari fan mukuru wekudya kweMediterranean, vanorara zviri nani.

Muchidzidzo chacho, rimwe boka rakatevera kudya kweMediterranean pakati pevatori vechikamu vakatevera zvimwe zvekudya. Mhedzisiro yacho yakaratidza kuti boka rekudya reMediterranean rakapetwa kaviri kugona kurara zvakanaka kupfuura vamwe vatori vechikamu.

"Shanduko diki dzinoita mutsauko."

Mune imwe nguva pfupi yapfuura paFast 800, Dr. Moseley akasimbisa huwandu hwezvimwe zvekudya zvinogona kubatsira kune avo vanoda kuderedza uremu, vachitsanangura kuti kiyi dzekudya ndedzimwe shanduko dziri nyore dzinogona "kuita mutsauko." , semuenzaniso, sekutsiva kudya kwako mbatatisi nemuriwo usina sitachi sebroccoli, sipinachi, cauliflower, uye cucumber.

Moseley akakurudzirawo kudya mapuroteni akaonda sehove, turkey uye zamu rehuku.

Maguy Farah's horoscope kufanotaura kwegore ra2023