Mutane da suka cinye 'yan carbohydrates kadan, suna musun kansu da farin ciki, saboda hakan ya sa yanayin mutum ya ruguza da kuma rashin abubuwa.
Fana
Nazarin kimiyya sun nuna alamar haɗi tsakanin yanayin mutum da kuma rashin sunadarai da fure. Fiye da mutane 2000 sun shiga cikin gwaji. An gano cewa mutanen da suke amfani da ƙananan nau'i na wulakanci, hadarin rashin ciki yana da 67% mafi girma fiye da sauran. Folate yana inganta kira na S-adenosylmethylonin, sinadaran a cikin kwakwalwa, wanda shine magungunan antidepressant na halitta. Ana samun Vitamin B a cikin legumes na takin, ganye da ruwan 'ya'yan itace orange. Adadin da aka ba da shawarar yana da 400 mcg a kowace rana, amma zaka iya buƙatar sau biyu don kauce wa malancholy. Vitamin Bi2 (yawancin nama) yana taimakawa, yin amfani da ita yau da kullum zai iya samun irin wannan sakamako akan S-adenosylmethylonin da homosysteine.
Shekaru daya da suka wuce, cin abincinmu ya fi wadatawa a cikin ƙwayoyin omega-3, wanda mutane suka fito daga kifaye da nama maras nama da aka cinye tare da hatsi, kuma yawan ci gaban da ake ciki ya kasance sau 100 a yau. Sakamakon omega-6 zuwa omega-3 daga 5: 1 zuwa 10: 1 shine mafi kyau, a mafi yawan mutane wannan rabo ya fi kusa da 20: 1. Don ƙara yawan omega-6, kuna buƙatar cinye man fetur mai ƙanshin, kifi mai kifi, wanda nama yana dauke da adadi na mercury, alal misali, salmon da sardines. Akwai kifi sau ɗaya a wata bai isa ba. Wadannan kayayyakin dole ne a cinye akalla sau da yawa a mako. Abubuwan da ke dauke da fatsun omega-3 a cikin ganye leafy, a cikin flaxseed da man fetur daga gare ta. Rage yin amfani da waɗannan samfurori na iya zama wani abu mai mahimmanci a cikin rashin tunani, yanayin da rashin abubuwa - daya daga cikin nau'i na ciki wanda yakan faru a lokutan hunturu. Masu aikin gina jiki sun jawo hankali ga gaskiyar cewa a wadannan yankuna inda cin abinci na mutum ya ƙunshi kifi, ƙasa da yawan mutanen da ke shan wahala.
Kuna da wasu matsalolin lokacin da kake buƙatar saka hankali? Watakila yana da ƙarfe. Mutum yana amfani da baƙin ƙarfe kaɗan fiye da zama dole. Masana kimiyya sun gano cewa rashin ƙarfe a cikin mata na iya haifar da matsala cikin daidaito da kuma saurin aiki. Kwayar cututtuka ba koyaushe ba ne: yana iya zama malaise, mantawa, asarar ƙarfi kuma, a matsayin mulkin, rashin lafiya. Bincika matakin haemoglobin idan kuna zaton kuna da rashin ƙarfe, magana da likita wanda zai ƙayyade idan an buƙata ƙarfe. A hanyar, irin waɗannan mahaukaci kamar fats suna da mahimmancin yin aiki na kwakwalwa. Tare da yanayin mummunan mutum da rashin abubuwa, akwai haɗin tsakanin waɗannan kwayoyin, don haka ƙwaƙwalwar ajiya zata iya muni. Cin abinci mai dauke da ƙwayoyi, irin su qwai, man shanu madara, madara, yana tabbatar ka samu 420 MG da kake buƙatar rana.
Ma'adanai kuma yana shafar yanayin mutum da kuma rashin abubuwa. Rashin ciki, damuwa, spasms da ke haɗuwa da ciwon zuciya na farko, suna kama da alamun cututtuka na asibiti. A gaskiya ma, PMS na iya zama bayyanar rashin cin zarafi da kuma bitab D metabolism, wani wuri na nuna yiwuwar osteoporosis.
Calcium yana da tasiri mai tasiri akan hormones, "yana tsara" ciwo, domin yana rinjayar aikin mai kwakwalwa a kwakwalwa.
Calcium. Mace yana buƙatar kimanin 600 600 MG na alli a kowace rana, amma don sauke alamun bayyanar PMS, kana buƙatar 1000-1200 MG.
Magnesium na iya inganta yanayi. Nazarin ya nuna cewa yana ba da taimako ga mata waɗanda ke fama da ciwon kai a lokacin haila. Abincin yau da kullum na bitamin D (400 ME) da magnesium (400 MG) na iya rage PMS. Kayan alade, tofu, sunflower tsaba zai taimaka wajen cika kudi yau da kullum.