Hanya 3 Hari, Diet Ini Ampuh Mengurangi Nafsu Makan

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Diet bahagia.

Suasana hati dan depresi adalah masalah umum bagi banyak orang dari segala umur, terutama mereka yang sibuk dengan pekerjaannya.

Jika Anda mulai terserang perasaan depresi, kehilangan motivasi dan antusiasme, atau jika Anda mengalami kesulitan untuk menemukan kegembiraan dalam kehidupan sehari-hari, inilah saatnya untuk memikirkan kembali makanan Anda.

Pola makan dan gaya hidup kita, dapat memiliki efek mendalam pada suasana hati. Dan penelitian mengungkapkan, ada hubungan langsung antara apa yang kita makan dan bagaimana perasaan kita. Bahkan kegemukan. Mari kita lihat lebih jauh lagi.

Dikutip dari Daily Mail, faktanya, penelitian menunjukkan orang dengan depresi sering membuat pilihan makanan yang sebenarnya bisa membuat mereka merasa lebih buruk yang menyebabkan kegemukan.

Untungnya, ada banyak makanan yang bisa membuat senyuman di wajah Anda kembali dan membuat tubuh Anda terasa luar biasa.

Makanan ini memberi Anda nutrisi atau faktor pendukung yang tepat, yang dibutuhkan tubuh untuk menghasilkan neurotransmiter - pembawa pesan kimia.

Depresi sendiri mempengaruhi sekitar satu dari 10 orang dewasa, dengan perkiraan bahwa hingga 50 persen populasi akan mengalami setidaknya satu episode depresi selama hidup mereka.

Penelitian saat ini menunjukkan, bahwa depresi sebenarnya terkait dengan serangkaian faktor mendasar termasuk peradangan, resistensi insulin, stres oksidatif, metilasi yang buruk dan ketidakseimbangan hormon.

Dengan mengatasi ketidakseimbangan mendasar ini, Anda dapat memperbaiki kesehatan otak secara keseluruhan, dan juga meningkatkan mood.

Inilah dasar buku Nutrisi Fisiologis dan Chef Christine Bailey yang berjudul The Brain Boost Diet.

Dengan menggunakan penelitian berbasis bukti tentang kesehatan otak dan gaya hidup proaktif dan perubahan pola makan, Anda dapat membuat perbedaan besar pada bagaimana Anda berpikir dan merasakan apapun di usia Anda.

6 strategi makan sehat untuk meningkatkan mood Anda

1. Hindari makanan olahan

Menghindari ketidakseimbangan gula darah adalah salah satu cara tercepat untuk memperhatikan peningkatan mood.

Ini berarti membuang karbohidrat manis halus, pati putih, jus buah dan smoothies manis dan bukannya mendasarkan makanan Anda pada protein tanpa lemak, lemak sehat (seperti ikan berminyak, alpukat, buah zaitun, kacang-kacangan dan biji-bijian) dan banyak sayuran kaya antioksidan.

2. Berhenti menjadi fobia gemuk

Sekitar 60 persen otak Anda gemuk - kebanyakan terdiri dari lemak fosfolipid dan omega 3. Menghindari tubuh dari lemak sehat akan menyebabkan fokus, konsentrasi dan suasana hati bertambah buruk.

Lemak sehat sangat bermanfaat bagi otak dan Anda bisa mendapatkannya dari tiga minyak berbeda seperti minyak zaitun, minyak kelapa, dan minyak kaya omega 3 seperti ikan berminyak.

Minyak zaitun extra-virgin, yang merupakan sumber polifenol dan lemak tak jenuh tunggal membantu melindungi sel otak dan menurunkan peradangan.

Minyak kelapa kaya akan lemak khusus yang disebut MCT atau trigliserida rantai menengah, yang bisa memperbaiki fungsi otak Anda.

Lemak omega-3 penting hadir pada ikan berminyak (misalnya ikan sarden, ikan tenggiri, salmon, trout, halibut, anchovy), kacang kenari, biji rami dan biji chia telah ditunjukkan dalam penelitian untuk meningkatkan mood dan mengatasi depresi.

3. Minum teh hijau

Jika Anda merasa stres, maka ambil secangkir teh hijau. Teh hijau mengandung antioksidan kuat termasuk catechin yang diketahui melindungi otak dan juga theanine L yang terbukti meningkatkan fokus dan konsentrasi dan menurunkan respons stres.

4. Makan makanan kaya vitamin D

Tingkat rendah vitamin D dikaitkan dengan mood rendah dan depresi. Sulit untuk mendapatkan cukup vitamin D di musim dingin karena sumber utamanya adalah sinar matahari. Hal ini ditemukan dalam jumlah kecil di jamur, hati, kuning telur, susu berlemak penuh dan ikan berminyak, namun Anda mungkin perlu minum suplemen selama musim dingin.

5. Sertakan makanan fermentasi setiap hari

Penelitian terbaru mengungkapkan pentingnya flora usus sehat terhadap mood. Meningkatkan kadar bakteri usus yang menguntungkan telah terbukti membantu tubuh mengatasi stres, mengurangi kecemasan dan memperbaiki mood. Cobalah sertakan makanan fermentasi setiap hari seperti yogurt, kefir, asinan kubis, kimchi, kombucha dan miso. Mungkin juga bermanfaat untuk mendapatkan suplemen probiotik berkualitas baik.

6. Cobalah magnesium

Saat kita stres, olahraga teratur, minum alkohol berlebihan atau mengkonsumsi terlalu banyak makanan manis, kita menghabiskan cadangan magnesium tubuh kita.

Magnesium adalah mineral pelepas yang kuat, sangat bermanfaat jika Anda menderita stres, kegelisahan atau tidur yang buruk.

RENCANA 3 HARI DIET BAHAGIA

Berikut daftar makanan untuk menjaga dan meningkatkan mood Anda

HARI 1

Sarapan
Protein dalam semangkuk kacang atau pisang. Pisang mengandung asam amino triptofan serta vitamin A, B6 dan C, serat, potasium, fosfor, zat besi dan karbohidrat. Karbohidrat yang meningkatkan mood membantu penyerapan tryptophan di otak. Vitamin B6 membantu mengonversi triptofan menjadi hormon serotonin penguat mood, membantu meningkatkan mood Anda

Makan siang
Semangkuk burrito ayam

Manfaat:
Ayam adalah sumber protein ramping yang baik, dan juga mengandung kolin dan vitamin B6 dan B12 untuk membantu menjaga kadar homosistein yang sehat.
Kolin dan vitamin B telah terbukti memainkan peran penting dalam kognisi sehat dan memberikan manfaat perlindungan saraf.
Kolin adalah blok bangunan penting dalam asetilkolin, zat kimia otak yang membantu daya ingat

Camilan
Hancurkan alpukat dengan oat atau kue beras bebas gluten

Manfaat:
Alpukat dikenal dengan lemak sehat bagi jantung, dengan kandungan lemak tak jenuh tunggal yang diketahui menurunkan peradangan (pembengkakan dapat mengganggu tingkat mood yang meningkatkan neurotransmiter seperti dopamin dan serotonin).
Alpukat juga mengandung tirosin, asam amino yang membantu tubuh menghasilkan dopamin, yang membantu meningkatkan perasaan dan motivasi.

Makan malam
Pie ikan dibuat dengan ikan campuran termasuk salmon dan udang dan atasnya dengan kentang manis. Sajikan dengan sayuran kukus atau salad.

Manfaat:
Salmon yang tertangkap liar adalah salah satu makanan terbaik untuk kesehatan dan kesehatan otak Anda.
Sumber protein ini kaya akan vitamin B12 yang telah terbukti mengurangi perasaan depresi.
Ikan juga mengandung banyak lemak omega 3 yang membantu mengoptimalkan fungsi otak, dan produksi neurotransmiter.
Salmon juga kaya akan Tryptophan, asam amino yang dibutuhkan untuk meningkatkan kadar serotonin.

HARI KE-2

Sarapan
Telur orak-arik dengan shittake mushrooms dan bayam.

Manfaat:
Protein dalam telur, terutama kuning telur dapat secara signifikan meningkatkan kadar triptofan dan tirosin plasma darah Anda - blok bangunan ke neurotransmiter mood.
Mereka juga mengandung kolin dan asam lemak omega-3, yang juga bisa meningkatkan daya ingat.
Jamur shittake kaya akan energi vitamin B terutama B6
Karena vitamin B6 mempengaruhi produksi serotonin dan neurotransmiter lainnya, tingkat B6 yang sehat dikaitkan dengan suasana hati yang positif dan mengurangi stres secara alami.

Makan siang
Lemon tahini layu kale salad dengan buncis

Manfaat:
Kale dikemas dengan vitamin B, folat dan magnesium, yang penting untuk produksi neurotransmitter termasuk meningkatkan mood serotonin dan dopamin.
Tahini mengandung lemak sehat, seng dan vitamin E, yang semuanya memiliki peran penting dalam fungsi kognitif

Camilan
Kefir smoothie - campurkan kefir dengan satu sendok bubuk protein dan tambahkan secangkir buah segar atau beku.

Manfaat:
Makanan kaya probiotik seperti yogurt dan kefir adalah makanan penting bagi otak yang sehat.
Dikemas dengan bakteri, peneliti telah menemukan probiotik dapat membantu melawan depresi dan kecemasan.
Diperkirakan bakteri bisa menurunkan peradangan di tubuh dan meningkatkan kadar tryptophan.
Berries diisi dengan antioksidan termasuk antosianidin, yang dikenal dapat meningkatkan fungsi otak dan meningkatkan kesehatan sistem otak dan saraf.
Berries juga rendah gula dan kalori, yang dikemas dengan serat untuk membantu menyeimbangkan kadar gula darah dan energi

Makan malam
Cabai Turki dengan nasi gandum dan brokoli

Manfaat:
Cabai Turki adalah protein yang dikemas dengan makanan kaya tryptophan, yang digunakan tubuh untuk membuat serotonin.
Juga mengandung asam amino lain yang disebut tyrosine, yang dapat membantu mengurangi gejala depresi dan meningkatkan motivasi dengan meningkatkan kadar dopamin juga.

HARI 3

Sarapan
Bullet-Proof Mocha Jamur Smoothie

Manfaat:
Jamur adalah obat-obatan yang telah terbukti sangat bermanfaat bagi kesehatan otak.
Mereka bersifat adaptogenik - membantu tubuh mengatasi stres sehari-hari.

Makan siang
Makarel salad dengan asinan kubis mentah atau kimchi

Manfaat:
Kimchi adalah makanan mengandung probiotik, yang baik bagi bakteri di dalam usus, juga bisa memperbaiki fokus dan mood Anda

Camilan
Ambik segenggam kacang dan dua kotak cokelat hitam

Manfaat:
Ada lebih dari 300 zat kimia alami dalam coklat, dan beberapa di antaranya dapat mempengaruhi otak manusia melalui pelepasan neurotransmitter tertentu, yang mempengaruhi bagaimana kita berpikir dan merasakan.
Phenylethylamine kadang disebut 'the love drug', karena membangkitkan perasaan yang sama dengan yang terjadi saat seseorang sedang jatuh cinta.
Bahan kimia lain yang ditemukan dalam cokelat yang dikenal sebagai tryptophan, menyebabkan pelepasan nuansa serotonin neurotransmitter yang baik.
Sebuah studi baru-baru ini menemukan bahwa makan 40 gram coklat gelap setiap hari selama dua minggu, mengurangi tingkat hormon stres pada individu yang sangat stres dan cemas.
Para peneliti menemukan, bahwa senyawa dalam coklat hitam mempengaruhi bakteri usus bermanfaat yang mengubah metabolisme hormon stres yang mengurangi kecemasan secara keseluruhan.
Kacang-kacangan penuh dengan serotonin, bahan kimia yang terasa baik yang kekurangan pasokan saat Anda mengalami depresi.
Kacang juga mengandung antioksidan dan lemak sehat - nutrisi penting untuk mengoptimalkan kesehatan otak

Makan malam:
Domba panggang dengan chimichurri terong & chimichurri mint dengan campuran salad

Manfaat:
Daging domba adalah sumber kaya protein berkualitas tinggi, penting untuk produksi neurotransmiter.
Ini juga merupakan sumber yang luar biasa dari banyak vitamin dan mineral, termasuk zat besi, seng dan vitamin B12, yang kesemuanya penting untuk fungsi kognitif.
Daging domba merupakan sumber taurine yang baik, asam amino pelindung neuro kuat yang juga bisa memperbaiki pola tidur dan fungsi kognitif secara keseluruhan.

Untuk informasi lebih lanjut, belilah buku The Brain Boost Diet Plan: 4 minggu untuk mengoptimalkan mood, memori dan kesehatan otak Anda seumur hidup atau kunjungi situs Christine Bailey.

Foto: dailymail.co.uk

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