He aha kāu e ʻike ai e pili ana i ka ʻAi Kūpale Kūpale

Anter

• Nā Rula 8 o ka ʻAi ʻAi-Anxiety Diet
• 1. Kū ka kō.
• 2. E ʻai i nā meaʻai me ka tryptophan.
• 3. Pāʻina i ka iʻa.
• 4. Prioritize i nā mea hū.
• 5. Hoʻohui me ka turmeric.
• 6. ʻAi i nā momona momona.
• 7. ʻOhi nā lau nahele lau.
• 8. Sip iwi broth
• No laila, hana paha ka Anti-Anxiance Diet?
• Pono ʻoe e hoʻāʻo i ka meaʻai anti-anxiety?
• Nānā no

Loaʻa paha ʻoe i kahi hakakā pilikino me ka hopohopo a i ʻole ʻike i kekahi mea i loaʻa. ʻO ia no ka mea e pili ana ka hopohopo i 40 miliona mau mākua ma ʻAmelika Hui Pū ʻIa i kēlā me kēia makahiki, a ma kahi o 30 pakeneka o nā kānaka e ʻike i ka hopohopo i kekahi manawa o ko lākou ola. Nui nā ala e hōʻike ai ka hopohopo iā ia iho-ka weliweli weliweli, ʻeha o ka ʻōpū, nā maʻi autoimmune, a me ka huehue, e inoa wale i kekahi-akā hoʻololi pinepine i ke ola. (PS Eia ke kumu e kū ai ʻoe i ka ʻōlelo ʻana he hopohopo kou inā ʻaʻole ʻoe maoli.)

Me ka nui o ka poʻe e ʻeha nei, ua hoʻonui ʻia ka nānā ʻana i ka ʻimi ʻana i kahi hopena no ka hopohopo. ʻO Sarah Wilson, kahi guru ʻai maʻemaʻe i kaulana loa no kāna ʻoihana multi-platform ʻo I Quit Sugar, ke hui pū nei me nā ʻepekema a me nā ʻoihana olakino noʻonoʻo i kā lākou hakakā no ke olakino noʻonoʻo maikaʻi.

I ʻApelila, ua hoʻokuʻu ʻo Wilson i kahi memo e pili ana i kona hopohopo ponoʻī, i kapa ʻia Hana mua mākou i ka holoholona nani, kahi e wehewehe ai i kāna hakakā ponoʻī a wehewehe i nā hoʻolālā hoʻoponopono i hana iā ia. Ma kahi o ka memoir, ua hoʻokuʻu ʻo ia i kahi papahana ʻelua pule a hoʻolālā i waho i kēia manawa ma ke ʻano he puke e-āna i kāhea ai ʻO ka meaʻai anti-anxiety. (No ka pale ʻana i ka huikau, pono e haʻi ʻia ua hoʻokuʻu ʻo Ali Miller, RD i kāna ʻano ponoʻī o ka meaʻai anti-anxiety-e hoʻohana ana i kahi ala ʻokoʻa ma mua o Wilson. ʻO kekahi o nā protocol anti-inflammatory i hōʻike ʻia e Wilson ma lalo nei, akā koi pū kekahi i kāna poʻe hahai e hoʻohana i nā alakaʻi meaʻai keto.)

Ua wehewehe ʻo Wilson e pili ana kāna hoʻolālā i ka hoʻopiʻi i kākoʻo ʻia e ka noiʻi ʻaʻole ka hopohopo wale nō kahi kaulike ʻole o ka lolo i ka lolo, akā ʻo ia kahi hopena o ka mumū a me ke kaulike ʻole i ka ʻōpū. "Hōʻike ka noiʻi e pili nui nā maʻi maʻi i kāu mau ʻano nohona a me nā mea āu e ʻai ai," i ʻōlelo ai ʻo ia. "ʻO kēia ka manaʻo o ka" hoʻoponopono "no ka hopohopo ʻaʻole paha (ʻo wale nō) ka lāʻau a me ka therapy, akā ʻo kekahi o nā papaʻai meaʻai kūpono e loli pū kekahi."

ʻOiaʻiʻo kani koi-akā ua lawa anei ka detox kōpaʻa ʻelua pule e hōʻemi i ka hopohopo? Ma lalo iho nei, wehewehe ʻo Wilson i nā hoʻololi meaʻai ʻewalu āna i ʻōlelo ai e hiki ke kōkua i ka hōʻemi ʻana i nā hōʻailona o ka hopohopo. Eia kekahi, e wehewehe mākou inā hana lākou a ʻaʻole paha, e like me ka noiʻi a me nā loea ʻē aʻe.

Nā Rula 8 o ka ʻAi ʻAi-Anxiety Diet

ʻAʻole hoʻokumu ʻia ka meaʻai anti-anxiety a Wilson ma ka helu ʻana i nā calorie a i ʻole macronutrients, ʻaʻole hoʻi kāna pahuhopu e kōkua i ka pohō kaumaha (ʻoiai he hopena hauʻoli ia no ka poʻe e ʻai nei i ka "ʻai maʻamau ʻAmelika"). Akā, ukali ka papaʻai i nā lula maʻalahi ʻewalu.

ʻO ka hoʻomaka ʻana o ka ʻoihana ʻo OG ʻo Wilson-ʻo ke kānāwai mua e ʻoki i ke kō (ʻoi aku ka nui ma lalo). Eia naʻe, ua hoʻokūpaʻa ʻo ia "ʻaʻole pili kēia meaʻai i ka mea hiki ʻole ke ʻai, no ka mea hiki iā ʻoe ke ʻai." ʻO nā kānāwai ʻehiku e pili ana i ka mea e ʻai ai hou aku o ka.

ʻO ia, ua ʻōlelo ʻo ia, he ʻekolu mau hana nui a kēia mau lula (ʻo ia mau mea āpau e hōʻemi ai i ka hopohopo): Kōkua e hoʻopilikia i ke kō a me ke kō ʻana o ka kō kō, e hoʻoliʻiliʻi i ka mumū, a hoʻoponopono i kou ʻōpala microbiota.

1. Kū ka kō.

ʻO ka haʻalele ʻana i ke kō-ʻekahi o nā mea kūlohelohe ʻehiku i hoʻohui ʻia - he rula ʻekahi. "Hiki i kekahi ke pōmaikaʻi mai ka ʻoki ʻana a i ʻole ka haʻalele ʻana i ke kō," wahi a Wilson. "Akā inā hopohopo ʻoe, pono e hoʻemi i ke kō i kāu meaʻai." ʻO kaʻoiaʻiʻo, aia nā haʻawina e hōʻike ana i ka pilina ma waena o ka hopohopo a me nā meaʻai kiʻekiʻe-koi.

ʻO ia ke kumu o ka hoʻokokoke ʻana o Wilson e ʻohi i nā mea ʻino (ko) me nā mea maikaʻi. Kūlike kāna ʻōlelo aʻoaʻo me nā ʻōlelo aʻoaʻo a ka World Health Organization e ʻai nā wahine makua ma mua o 6 teaspoon o ke kō i hoʻohui ʻia i kēlā me kēia lā. (Manaʻo: Inā ʻaʻole ʻoe ʻike pehea e ʻike ai i ka helu o nā kīʻaha o ke kō i hoʻohui ʻia i loko o kahi lawelawe, e puʻunaue i ka helu o ke kō i helu ʻia ma ka lepili me 4.2.)

2. E ʻai i nā meaʻai me ka tryptophan.

ʻAe, e like me ka amino acid i loko o ka turkey e hiamoe ai ʻoe.

No ke aha mai? Hana ʻia nā neurotransmitters i kou lolo a me kou kino mai nā amino acid i hiki ke loaʻa iā ʻoe ma o ka protein protein wale nō. "Inā ʻaʻole lawa ʻoe i kēia mau aminos-ʻo ka tryptophan-ʻaʻole lawa ka synthesize serotonin, norepinephrine, a me ka dopamine, i hiki ai ke alakaʻi i nā pilikia o ke ʻano," wehewehe ʻo ia. A, ʻae, hōʻike ka noiʻi he ʻoiaʻiʻo kēia. (FYI: ʻO Serotonin, norepinephrine, a me dopamine nā neurotransmitters āpau i mea nui no ke ʻano o ka naʻau.)

ʻO kāna manaʻo e ʻai i ʻekolu mau lawelawe o ka protein e like me ka pākeke, ka moa, ka tī, ka soy, nā hua, a me ka waiūpaka, i ka lā. ʻO ka hōʻailona wale nō ke koho ʻana i nā huahana holoholona hānai mauʻu a manuahi paha inā hiki no ka mea ua hōʻike ʻia ka ʻiʻo hānai mauʻu i nā kiʻekiʻe kiʻekiʻe o ka omega-3s, e hoʻemi ana i ka mumū.

3. Pāʻina i ka iʻa.

Ua hōʻike ʻia kahi noiʻi ʻo kekahi o nā hemahema nutrient maʻamau o nā mea maʻi me nā maʻi noʻonoʻo ʻole ka nele o ka omega-3 fatty acid, wahi a Wilson. ʻAʻole maopopo iā mākou inā he kumu a i ʻole ka hopena o ka pilikia o ka noʻonoʻo o ka omega-3, akā manaʻo ʻo ia e hoʻohui i nā iʻa momona-acid-waiwai lōʻihi e like me ka anchovies, herring, salmon, a me ka trout i kāu ʻai ʻelua a ʻekolu. manawa i ka pule. (Inā ʻaʻole ʻoe he mea ʻai, hāʻawi kēia mau meaʻai ʻai ʻole i ka lāʻau olakino o ka omega-3 fatty acid.)

4. Prioritize i nā mea hū.

I kēia manawa, ua lohe paha ʻoe i nā meaʻai fermented i loko o nā probiotics maikaʻi no kou ʻōpū. Akā, ua ʻike anei ʻoe ua ʻike ka poʻe i ʻai i nā meaʻai fermented he liʻiliʻi nā hōʻailona o ka hopohopo pili kanaka? ʻO ia ke kumu i manaʻo ai ʻo Wilson e ʻai i hoʻokahi kīʻaha o ka yogurt piha momona a i ʻole 1/2 kīʻaha sauerkraut i kēlā me kēia lā. (E hoʻomanaʻo: Hoʻopili wale ʻia kekahi sauerkraut i ka vīnega, no laila e hoʻomaopopo ʻoe inā e kiʻi ana ʻoe i ka kraut kūʻai ʻia i ka hale kūʻai, ua fermented.)

5. Hoʻohui me ka turmeric.

ʻIke ʻia ʻo Turmeric no kāna mau mana anti-inflammatory. ʻO ia ke kumu e ʻōlelo ai ʻo Wilson e ʻai i 3 mau teaspoon o ka turmeric lepo i ka lā. (Eia kekahi mau pono olakino o ka turmeric).

"ʻO ke ala maikaʻi loa e ʻai ai i ka turmeric me kahi kumu momona e like me ka aila niu no ka bio-availability a me ka pepa ʻeleʻele e kōkua i ka absorption," wahi āna. ʻO kēia alakaʻi e pili ana pehea e hoʻohui ai i ka turmeric i nā meaʻai āpau ke kōkua iā ʻoe e loaʻa ka mea nui mai ka mea ʻala.

6. ʻAi i nā momona momona.

ʻO ka manawa hope loa i loaʻa kahi nele i ka avocado, hoʻomaka ka makaʻu ākea. No laila, ua ʻai mua ʻoe kekahi momona momona. Akā makemake ʻo Wilson iā ʻoe e ʻai i nā momona olakino hou aʻe-ma ke ʻano o ka ʻaila ʻoliva, ka pata, ka aila niu, nā nati, a me nā ʻanoʻano. (E pili ana: 11 mau meaʻai momona kiʻekiʻe he meaʻai olakino e hoʻokomo mau ʻia)

ʻO ia no ka mea i ʻike ʻia kahi haʻawina i ka wā i ʻai ai nā kāne i ka meaʻai momona momona (me ka 41 ka nui o kā lākou calorie e hele mai ana mai ka momona), ua hōʻike lākou i nā mea liʻiliʻi o ka hopohopo ma mua o ka hui ʻē aʻe. ʻOi aku ka momona, emi ke kaumaha? Kūʻai.

7. ʻOhi nā lau nahele lau.

Maopopo mua iā ʻoe he mau koina o nā keu i ka loaʻa ʻana o kāu lawelawe i nā hua ʻai i kēlā me kēia lā. ʻĀ, ma ka inoa o ka maikaʻi o ke olakino noʻonoʻo, manaʻo ʻo Wilson e kiʻi i ʻehiku a ʻeiwa mau lawelawe i kēlā lā i kēia lā (o nā lau nahele ʻōmaʻomaʻo, kikoʻī). (Hoʻonāukiuki hou aʻe: ʻ Sciencelelo ka ʻepekema ʻo ka ʻai ʻana i nā hua hou a me nā mea kanu hiki ke hōʻoliʻoli iā ʻoe)

"ʻO Kale, spinach, chard, parsley, bok choy, a me nā greens ʻĀsia ʻē aʻe piha i nā wikamina b a me nā antioxidant a he koho maikaʻi loa ia," i ʻōlelo ʻo ia.

8. Sip iwi broth

ʻO nā pōmaikaʻi o ka broth iwi ka mea i ʻike nui ʻia a kūpono i ke kani. ʻO ia ke kumu i ʻōlelo aku ai ʻo Wilson iā ʻoe "e inu i hoʻokahi kīʻaha o ka lāʻau e kōkua i ka hoʻomaikaʻi ʻana i ka ʻai ʻana, hoʻemi i ka mumū, a hoʻemi i ke kaumaha."

No laila, hana paha ka Anti-Anxiance Diet?

ʻO nā kulekele maʻamau-ʻai ʻole i ke kō, akā e hoʻokūpaʻa i ka tryptophan, turmeric, nā momona momona, nā iʻa, nā meaʻai hū, nā lau lau, a me ka palaha iwi-me he mea maʻalahi a olakino hoʻi. Akā hiki i ka hahai ʻana iā lākou ke kōkua maoli i ka hōʻemi ʻana i ka hopohopo? Wahi a nā loea ʻē aʻe, malia paha.

"Ke manaʻoʻiʻo nei au ʻoi aku ka maikaʻi o ka lāʻau lapaʻau-ʻo ka hoʻomaʻamaʻa ʻana i ka ʻai meaʻai e mālama ai a pale aku i ka maʻi a hoʻomaikaʻi i ke olakino kino a me ka noʻonoʻo - i kekahi manawa ʻoi aku ka maikaʻi ma mua o ka lāʻau lapaʻau kuʻuna," wahi a ka mea ʻai meaʻai ʻo Kristen Mancinelli, R.D.N., mea kākau o E lele i ka hoʻomaka Ketosis.

A manaʻoʻiʻo ʻo Dave Asprey, ka mea nāna i hoʻokumu a me ka Luna Nui o Bulletproof, ʻo ia ka meaʻai e hakakā i ka hopohopo, ʻoiai: "He ʻoiaʻiʻo inā ʻaʻole kaulike kāu ʻōpū, hoʻouna ʻo ia i nā hōʻailona i kou lolo ma o ka ʻōnaehana nerve waena. , kahi e hoʻonāukiuki ai i kou ʻano a alakaʻi i nā ʻano maʻi, "i ʻōlelo ʻo ia. ʻO ia ke kumu i ʻōlelo ai ʻo ia e pili pono ka ʻōpū olakino i kāu pae hopohopo-a no ke aha e hoʻopau ai i ke kō, ʻai ʻana i nā mea anti-inflammatory, a me ka ʻai ʻana i nā momona momona nā ʻōlelo āpau o kāna Bulletproof Diet, kahi i ʻōlelo ʻia e hōʻoluʻolu i ka hopohopo. (BTW: Nā mea a pau e pono ai ʻoe e ʻike e pili ana i ka biohacking i kou kino)

Eia ka mea: ʻAʻohe aʻo ʻia ʻo Wilson i ka meaʻai, ka meaʻai, a i ʻole ka meaʻai, a ʻaʻole ʻo ia i laikini psychologist. A i kēia manawa, ʻaʻohe noiʻi kikoʻī e pili ana i ka hoʻolālā anti-hopohopo a Wilson (a i ʻole nā ​​papaʻai kikoʻī ʻē aʻe e ʻoki ana a e hoʻohiki ana e hōʻemi i nā ʻōuli o ka hopohopo). Ka noiʻi hana e hōʻoiaʻiʻo naʻe, aia paha nā pōmaikaʻi hoʻohaʻahaʻa hopohopo a me ke olakino ʻōpū i kēlā me kēia lula i kāna papahana. Inā ʻole, ʻo nā pōmaikaʻi hōʻemi hopohopo o kahi hoʻolālā ʻelua mau pule he anecdotal.

Pono ʻoe e hoʻāʻo i ka meaʻai anti-anxiety?

ʻO ka hope loa, ʻo ka ʻimi ʻana i ka mea kūpono loa iā ʻoe ke kī. Inā manaʻo ʻoe e pilikia ana ʻoe i ka hopohopo (a i ʻole kekahi pilikia noʻonoʻo noʻonoʻo), ʻo kāu lālani pale mua a me ka koho maikaʻi loa ʻo ka ʻimi ʻana i kahi mea mālama ola kino e kamaʻilio ai i hiki iā ʻoe ke hana i kahi papa hana. Hiki iā ʻoe ke ʻae ʻo ka hoʻoponopono ʻana i ka hopohopo ma o ka hoʻololi ʻana i ka meaʻai he ʻāpana o ka puʻupuʻu i ke olakino noʻonoʻo maikaʻi. (ʻO kēia mau ʻikepili hōʻemi kaumaha no nā Traps Hopohopo maʻamau ke kōkua pū kekahi.)

Nānā no