Tse ka Hare
Nahana ka bophelo ba hau bo se nang khatello ea kelello. U ne u tla theola boima ba likâhilograma tse seng kae, u be le likamano tse ntle le ba haufi le uena, âme u be le pono e ntle haholoanyane ka bophelo. Ka makholo a lilemo litso tse fapaneng li sebelisitse litlama tsa tlhaho le litlhare ho thusa ho loants'a litlamorao tsa khatello ea maikutlo, 'me le uena u ka khona!
Ithute ho maemo a tlhaho a tlase a cortisol le matšoenyeho ho bonolo joalo ka ho bala sengoloa sena, le ho nka mehato eo o e hlokang ho o thusa ho khutlisetsa bophelo ba hau tseleng.
Cortisol ke karolo ea bohlokoa ea BOPHELO. E etselitsoe ho u thusa ho tsoha hoseng, le ho u thusa ho sebetsana le likotsi maemong a tšohanyetso a sokelang bophelo. Ha li-cortisol tsa hau li fihla sehlohlolong, mesifa e ntša leqhubu la li-amino acid, tsoekere ea sebete le mafura a mafura re a fuoang molapong oa mali e le hore re be le matla a ho sebetsana le litlhaselo tse joalo. maemo.
Leha ho le joalo, ho fihlela kajeno, karabelo ea khatello ea maikutlo e bakoa ke mabaka ohle a fosahetseng (ekaba ke ho noa kofi, ho bala koranta, ho khanna ka sephethe-phethe, jj.). Ha maemo ana a baka ho phatloha ha cortisol, boemo ba rona ba khatello ea maikutlo bo feta maemo ao ho nkoang a se a ntse a sithabetsa. Ka lebaka leo, litho tsa rÅna lia utloa bohloko, âme re fetoha phofu ea ntho e itseng eo re ka e khonang, ka mamello, ho nka taolo.
Liphello tsa khatello ea maikutlo 'meleng ha li na bofelo:
- E etsa hore re be lilemo (e tlatsetsa ho senyeheng ha lisele, ho senyeha ha mesifa, ho senyeha ha masapo, khatello ea mmele ea 'mele, khatello ea kelello)
- E etsa hore re be le boima ba 'mele (e tsosa takatso ea rona ea lijo tse tsoekere, tsa `` caloric' 'le tse teteaneng)
- E khothalletsa lefu la pelo le lefu la tsoekere (insulin resistance)
- E fokolisa sesole sa 'mele (e sitisa tlhahiso ea lisele tse tšoeu tsa mali
- E khothalletsa mathata a pampiri ea meno (e theola tlhahiso ea li-enzyme tse hlokahalang bakeng sa tšilo ea lijo, e hula matla hole le ts'ebetso ea tšilo ea lijo)
- E eketsa ho feto-fetoha ha maikutlo le khatello ea maikutlo
- E kenya letsoho mokhathala le ho hlobaela (ka ho kena-kenana le matla a 'mele a ho kena mekhahlelo ea 3 le ea 4 ea boroko)
Malebela a Mokhoa oa bophelo ho Fokotsa Cortisol:
1.Tima litaba, 'me u khaotse ho bala koranta (litaba li thehiloe tšabong' me li phahamisa maemo a cortisol)
Ho ikoetlisa khafetsa (ho khothalletsa lik'hemik'hale tse fokotsang matšoenyeho le khatello ea maikutlo)
3. Robala haholoanyane
4. Boloka maemo a tsoekere ea mali a tsitsitse (ho ja lijo tse bobebe, tse tloaelehileng le tse leka-lekaneng)
5. Thuisa (boikhathollo, ho thuisa, yoga, ho ikoetlisetsa bonono, ho taka mandalas)
6. Khaola k'hafeine (tsela e potlakileng ho feta ea ho thusa ho fokotsa tlhahiso ea cortisol)
Ja lijo 'me u noe litlama ho thusa ho theola cortisol (sheba ka tlase)
1-Basil e Halalelang
Basil e halalelang, eo hape e tsejoang e le Basil ea Tulsi, e tsejoa e le setlama sa adaptogenic, ho bolelang hore e thusa 'mele ho ikamahanya le khatello ea maikutlo.
Basil e halalelang e fokotsa tlhahiso ea lihormone tsa khatello ea maikutlo, mme e ntlafatsa tsela eo 'mele ea rona e itšoarang ka eona le ho arabela khatello ea maikutlo. U ka reka basil e halalelang, kapa basil ea Tulsi, joalo ka tee e entsoeng ka basil e halalelang, kapa u ka e ja e le foreshe, haeba u ka e fumana (hangata ke e fumana sebakeng sa heso sa bana ba manyolo,). Ke khothaletsa ho noa kopi e le 'ngoe ea tee ea bassi ea Tulsi ka letsatsi.
2-Sepinache
Magnesium ka spinach e lekanyetsa tlhahiso ea cortisol 'meleng. Joang? 'Kapa' Eng? Magnesium ke diminerale (eo nka eketsang, boholo ba rona ha re na letho) e khutsisang sistimi ea hau ea methapo mme e thibela ho eketseha ha cortisol e fetelletseng.
E boetse e thusa ho laola maemo a melatonin le khatello ea mali. Ho kenyelletsa spinach ho smoothies le lero la hau ke mokhoa o atlehang oa ho fokotsa khatello ea maikutlo.
Ho bala: Mokhoa oa ho thuisa
3-harese le linaoa
Phosphatidylserine ke tlatsetso e amoheloang e le e 'ngoe ea li-blocker tse ntle ka ho fetisisa tsa cortisol' marakeng. Ka lehlohonolo, re ka fumana motsoako ona lijong tsa 'nete tse felletseng, joalo ka harese le linaoa. Limela tsena tsa lijo tse nang le phosphatidylserine li thusa ho loants'a litlamorao tse mpe tsa cortisol, ho o etsa hore o se ts'oenyehe hape o be le khatello ea maikutlo.
4-Citrus
Kaofela rea ââtseba hore litholoana tsa citrus li na le vithamine C e ngata. Lilamunu, litholoana tsa morara, lime, lisirilamunu, kiwis le liphaenapole kaofela li na le maemo a holimo haholo a vithamine ena ea bohlokoa e loantÅ¡ang cortisol.
Liphuputso tse ngata li bontšitse hore vithamine C e hlile e thusa ho liehisa tlhahiso ea cortisol haholo-holo ka ho thibela li-enzyme tse amehang ho steroidogenesis (ho thehoa ha steroids ka adrenal cortex, testes le ovaries. Cortisone ke e 'ngoe ea lihlahisoa tsa ho qetela tsa ts'ebetso ena).
Ke 1 mg feela ea vithamine C ka letsatsi e thusang ho ntlafatsa bokhoni ba tšoelesa ea adrenal ho sebetsana le khatello ea maikutlo.
Ho bala: melemo ea mahapu
5-Libanana
Ke mang ea sa rateng libanana? Ke tšela a mang ka li-smoothies, ka holim'a ice cream, kapa ke a omisa ka metsi lihora tse 'maloa ho etsa banana e latsoang joaloka bohobe ba banana !
Ka lehlohonolo, litholoana tsena tse monate li ruile ka har'a motsoako oa tryptophan, o fetoloang ho serotonin bokong, 'me o etsa hore re thabe mme re se ke ra imeloa kelellong. Libanana li boetse li na le livithamini tsa B tse ngata, tse bohlokoa ho ts'ehetsa sistimi ea methapo (le maikutlo a khutsitseng).
6-Omega 3 fatty acids
Peo ea Chia, hemp, kapa folaxe, walnuts, limela tsa Brussels le cauliflower kaofela li na le ntho e le 'ngoe e tšoanang - li loantšana le ho ruruha ebile li na le mafura a mangata a omega-3 a theolelang cortisol. !
Mafura ana a kentse letsoho ho biochemistry, physiology le ts'ebetsong ea boko mme a bohlokoa ho thusa hippocampus (karolo ea boko ba rona) ho arabela ho cortisol e fetelletseng le corticosteroids.
Kenya peo ea chia kapa lipeo tsa hemp ho li-smoothie kapa lijo-thollo, le seneke se nang le linate le cauliflower ho kenyelletsa lijo tsena tse monate tse imollang khatello ea maikutlo lijong tsa hau!
Ho bala: Lefu la ho tšoenyeha ke eng?
Meroho e 7-Green e makhasi le letlobo le lenyane
Ha 'mele oa rona o monya livithamini, liminerale le limela tsa' mele, khatello ea maikutlo e fokotseha haholo. Ke ka lebaka lena meroho e makhasi a matala, haholo-holo mahlomela a manyenyane, a lokelang ho lula a monya ka ntle ho lijo tsa hau tsa letsatsi le letsatsi.
Mahlomela a manyenyane a na le limatlafatsi tse ngata ho feta tsa batho ba baholo, ka makhetlo a fetang 4-6 ho feta vithamine C e loantšang khatello ea kelello.
8-Lijo tse ruileng ka Zinc
Boithuto bo bontšitse hore lijo tse nang le zinki li thusa ho thibela lero la cortisol 'meleng oa rona. Diminerale ena, eo hape e leng ea bohlokoa bakeng sa masapo le bophelo bo botle ba 'mele ea ho itšireletsa mafung, e fumaneha ka bongata peo ea mokopu, peo ea sesame, lensisi, likhoho, li-cashews, quinoa, peo ea hemp, lialmonde, walnuts, lierekisi, peo ea chia le broccoli.
Ho bala: matlafatsa sesole sa hau sa 'mele
9-Menokotshwai
Li-monokotsoai ke e 'ngoe ea litholoana tse ntle ho thusa' mele oa hau ho monya li-antioxidants. Li-antioxidants li phetha karolo ea bohlokoa ho thusa ho fokotsa ho ruruha le ho liehisa tlhahiso ea cortisol.
Ke sistimi ea 'mele ea rona ea ho itšireletsa e leng moleng o ka pele khahlano le tšenyo ea sele e bakiloeng ke radicals ea mahala,' me e re thusa ho imolla khatello ea maikutlo. Kenyelletsa monokotsoai ha u etsa smoothie e ruileng ea antioxidant, kapa u e thabele joalo ka seneke!