Wedzera mafungiro ako nezvokudya izvi

Wedzera mafungiro ako nezvokudya izvi

Muzvinafundo Austin Perlmutter anoti: “Mamiriro ehuropi hwedu chiratidzo chezvatinoisa mumiviri yedu, uye imwe yenzira dzinonyanya kukosha yatinozvifurira nayo kunaka kwezvatinodya,” anodaro Muzvinafundo Austin Perlmutter mukutsigira uropi uye kunyanya utano hwepfungwa kuburikidza. nzira dzinobva kune neurotransmitters kuenda kuzvimba kune gut-brain axis. "

Muzvinafundo Perlmutter vakataura nezveboka reongororo rinosimbisa kuti chikamu che95% cheserotonin (hormone yekufara) inogadzirwa muura, inounganidza tsinga nemasero etsinga, saka zvinoitika mudumbu zvinogona kukanganisa kunaka kwemuviri. Saka hunhu hunovandudzika kana dumbu rikadyiswa nezvinhu zvakanaka nekuti rinopawo pfungwa.

Muzvinafundo Perlmutter anokurudzira zvinovaka muviri zvitatu zvikuru izvo vanhu vanoda kuvandudza mafungiro avo:

Omega-3 mafuta

Zvinonzi omega-3 fatty acids ndiyo inonyanya kukosha pakati pemafuta acids. Maererano naProfessor Perlmutter, kubatanidza zvakawanda zvacho muzvokudya zvinogona kumutsiridza pfungwa zvinoshamisa.

Purofesa Perlmutter akatsanangura kuti: “Omega-3 mafuta anogona kuwanikwa mukudya kwezvirimwa zvakaita senzungu nemhodzi, asi omega-3s akanakisa ayo akadzidziswa nezvehukama hwavo nehutano hwepfungwa ndeyeDHA uye kunyanya EPA, iyo inowanikwa muhuwandu hwakanyanya. hove dzemvura inotonhora dzakadai sesalmon nesardines. uye mackerel, herring uye anchovies, pamwe chete nemafomu ekuwedzera.

Pane zvakare humbowo hwekuti omega-3s inogona kubatsira kuderedza kushushikana uye inogona kudzoreredza zviratidzo zvekuora mwoyo, kunyangwe tsvakurudzo yakawedzerwa ichidiwa. Omega-3 fatty acids inosimudzirawo kuyerera kweropa, inovandudza hutano hweganda, uye inobatsira kune hutano hwese hwesero membranes.

polyphenols

Purofesa Perlmutter akatsanangura kuti “mapolyphenols iboka guru rezviuru zvemamorekuru ezvirimwa.” Kudya mamwe marudzi epolyphenols akapfuma mune antioxidants kwave kwakabatanidzwa kune yakaderera njodzi yekuora mwoyo, nepo kumwe kutsvagisa kunoratidza kuti kudya akawanda polyphenols kazhinji kunogona kubatsira kune yako yese mamiriro epfungwa uye kudzivirira huropi kune mamwe marudzi edementia.

Polyphenols anowanzo kuwanikwa mumichero nemiriwo (kunyanya mumabheri uye tsvuku hanyanisi), uyewo mukofi, tii, chokoreti yakasviba, uye zvinonhuwira zvakadai seturmeric uye cloves.

Probiotics

Kunyangwe maprobiotics ari matsva kutsvagurudzo yesainzi, iwo chikafu chinogona kubatsira zvakanyanya kuhuropi.

Muzvinafundo Perlmutter akati: “Ongororo dzichangobva kuitika dzinoratidza kuti imwe yenzira dzakanyanya kukosha dzatingapesvedzera huropi hwedu kuburikidza nehutano hwematumbo edu, kusanganisira probiotics. Izvi zvinokonzerwa nekuti mudumbu ndimo mune ruzhinji rwe immune system. ”

Purofesa Perlmutter akataura kuti munhu anogona kuedza kusimudzira hukama hwakanaka pakati pehutu uye uropi nekudya zvakawanda zvekudya zvine probiotics, kana chikafu chinodyisa mabhakitiriya akanaka mumatumbo.

Kunyanya kukosha kweprobiotics miriwo yemashizha, zviyo, gariki, hanyanisi uye leeks.