Be hoat dong tot, nao cua ban can co chat beo! N eu ban lay di du’dng ch at th ie t yeu nay cua nao, nao se hoat dong kern di. Be nao bo luon dap lai nhufng thinh cau cua ban, ma khong bao gid nhan nho trUdc cong viec, ban hay hoc cach cung cap cho no cai ma no can.
Cac neuron thich chat
beOaaa
Be tranh bi nhufc dau, nen ndm lay moi ca may ma ban
co dtfgc. M ot bo nao di/gc nuoi diiofng tot va diioc tifoi du se it gay kho khan, r&c roi cho ban. Ma nao bo lai tieu thu rat nhieu axit beo quan trong. Nhufng axit dirge dong hoa tri/c tiep nay, co trong chat beo thiTc pham, la nhufng thanh phan chinh cua mang neuron. Ngo khi cac te bao nao thieu axit beo, chung se cufng lai va lam cho thong tin di qua nao cham hon. Vay thi, de cai thien tri nhd va sii tap trung dong thdi giam bdt tinh trang stress va sif
m et moi cua tri oc, von la nhufng tac nhan gay nhufc dau, ban nen an du chat beo, dCfng lam kho nhu cau can bang chat beo cua co the ban.
... nhung khong phai bat cu* chat beo nao cung duttc dau nhe!
Cac chat beo thufc pham khong giong nhau, ma trai lai rat khac nhau. Cac chat beo co nguon goc dong vat (bo, pho m at beo, thit mo va thiTc pham lam tti thit) rat giau axit beo bao hoa, loai axit tao ra cholesterol. Ngifo'c iai, ca va cac loai dau thtfc vat chuTa cac don axit beo ehtfa bao hoa va cac da axit beo chiia bao hoa, cac loai axit nuoi diTOng m ang te bao ma khong gay nguy co bit dong mach.
• Hay giam viec tieu thu thit m3 (thit lifcm bo, thit heo, thit cifu non...).
• Nen chon an thit gia cam, von it mtf hon, va nhat la nen chon an ca.
• Hay thay the bo bang dau thtfc vat (o liu, cai dau, b£p, hat nho...). Ban co the thay doi lien tuc cac loai dau thiTc vat de tan hiidng nhufng mui vi cung nhu’ nhufng lo'i ich dinh dtfong khac nhau cua chung.
• K h on g nen dun n on g dau thtfc vat: cac axit b eo quan tro n g thiiomg k h on g ben vtfng va bi m at di khi dun nong.
• • • DE BIET THEM
> Mot so loai dau la nhQng vi thuoc thQc sQ. NgQdi ta khong the tron chung vao mon salad vi vi cua chung khong hop va gia thanh lai qua cao, nhQng ngQdi ta co the uong chung dQdi dang vien nang hoac uong m ot thia ca phe vao budi sang. Co the dung dau vj thuoc theo nhQng dot cach nhau chQng ba, bon tuan. Dau vi thuoc co the la dau ca hoac dau thQc vat (chiet xuat tQ cay can va cay mo hoi).
> Dau vi thuoc co ham iQOng axit beo chQa bao hoa cao.
TOM LAI
■ De hoat dong tot, nao cua ban can m ot so chat beo. ■ Tranh dung cac chat beo dong vat (bo, thit do tQOi, thit
heo, thit cQu) ma nen dung ca va cac loai dau thQc vat chQa nau chin.
■ Ban cung co the thQc hien deu dan cac dot uong dau can hoac dau mo hoi di/di dang vien nang.
dung dat set
Chufng nhufc dau doi khi do sU tich tu doc to trong cd the gay nen. Cd the bj dong can khi no khong the th£i bo cac can ba nhanh chong va triet de nhUyeu cau. De giup dd no, hay nghT den dat set.
Su* trd ve vdri dat
Ca the chung ta hoat dong giong nha bat ki chiec may nao
co suf dung nang liTofng: no can nhien lieu va co chat thai. Chung ta co cac co quan bai tiet de bai xuat chat thai: gan, than, phoi, da.. Cac co quan nay doi khi phai lam viec qua mtfc khien chung ta an kem di, chung ta bi stress, chung ta trd thanh nhufng ke ru ru a nha, nhufng ke thay cong viec khong d i dang vori minh. Ket qua: mot co the bi dong can. No se bieu hien ra ngoai bang stf met moi, sir mat ngu, trang thai bi kich thich va... nhufng con nhufc dau.
TCr hang nghin nam nay, ngifc/i ta van dung dat set de loc va giai doc co the. Loai dat nay co kha nang tham hut dac biet: no hut cac doc to va thai ra ngoai. Dat set mau do, mau tr^ng hay mau xanh deu co the dung de chufa tri.
Dat set lam thufc uong
Cach chufa tri hieu qua nhat la dung “sufa” dat set. Trong vong hai hoac ba tuan, moi toi ban chuan bi mot ly nude
loc (nutfc It khoang hoa), roi cho vao do mot thia bot dfi’t set. De ngam nhu vay qua dem. Sang horn sau, ban co the uong ly nUdc do, nhor dQng khuay len, vi ban dem dat da lang dan xuong day ly. Neu ban thay can dam, hay khuay ly nUofc len trade khi uong. Nha vay se cong hieu|
hon, nhang m ot so ngudi khong chiu duoc mui cua dat.
It thi mot quy m ot lan, ban nen lap lai cach chaa tri nay. Cach lam do vtfa giai phong doc to giup ban khong bi nhufc dau vQa nap them cac khoang chat da tra chu yeu. Chu y: dang bao gift suf dung cac do dung bang kim loai (thia, ly...) khi pha che mon nUdc nay.
• • • DE BIET THEM '________________________________ .
> Neu y tudng ve viec uong nUcfc dat set lam cho ban chan ngay, ban hay tron bot dat set vdi m ot it nude loc de co daoc mot thuf bot sen set, sau do vo thanh nhQng vien nho nha hat dau Ha Lan.
> Dem phoi kho cac vien dat set nay dUcfi anh nang mat trdi. Thay vl uong mot ly sQa dat set, ban hay dung bon vien dat set nho va uong nha uong m ot vien nen tac la uong vdi m ot ly nude.
TOM LAI
■ Sa tich tu doc to trong co the doi khi gay ra chang nhQc dau. ■ De giup cd the tay sach ben trong, nen thQc hien deu dan
cac dc(t uong nadc dat set.
■ Neu ban khong chiu daoc mui cua dat, nen che dat set thanh nhufng vien tron nho va dung chung nha nhQng vien nen.
an dung gid
Cd the chung ta cd nhjp dieu rieng cua no. Ngu, thufc, an uong... Mdi mot hoat dong can dUdc thUc hien vao gid giac thich hdp, co vay cd the mdi hoan thanh tot moi nhiem vu cua minh.
Dem hay ngay? Cor the chung ta phai thiic hien vo so' chufc nang. De hoan thanh nhiem vu, no phai difofc to chufc. Hocmon, dich vi, dan truyen than kinh... la nhufng chat hoat dong theo thfti diem ifa thich cua chung, dem hoac ngay, sang hoac toi. Han la, neu ban doi hoi co the cung cap nhufng chat dac biet ngoai gift hoat dong cua no, no cung se cung cap. Nhi/ng vfti liiong it hon, theo cach cham chap hon.
Gid giac du’ofc ton trong, thufc an dtfdc dong hoa tot hdn... Dieu nay dac biet dung khi noi ve viec an uong: sif tiet dich vi cung co gift ifu tien. Neu ban khong de y den dieu do, su- tieu hoa cua ban se cham hon, sQ kiem soat diiftng se kem hieu qua hon (xem lfti khuyen 4), stf dong hoa nhufng thufc an dong hoa true tiep se kem di. Va lai, nhufng sii cham tre do trong tieu hoa va chuyen hoa co the gay nhufc dau.
De tranh nguy co nay, hay hoc cach lang nghe co the ban. Co' gang ton trong nhufng dieu ma co the noi vfti ban. Va nen tranh nhufng gift giac that thiiftng.
• • • DE BIET THEM
> Mot so ngudi sinh hoat khong dung gid giac. CcJ the hQ khi do phai n6 Itfc Idn de thich nghi va ve sau kho thich nghi trd lai. Bi/ng doi hoi cd the ban phai chuyen mot cach dot ngot tif nhip sinh hoc nay sang nhip sinh hoc khac vad dip cuoi tuan hoac ki nghi. B ieu do lam cho cd the met moi ma chang fch gi.
TOM LAI
■ Cd the chung ta song theo nhip dieu cua no. Neu ban lam trai nhip dieu cua no, no se phan ufng lai bang cach gay nhtfc dau.
■ Co gang xac djnh nhOng gid thi'ch hdp nhat cho ti/ng hoat dong cua cd the.
tranh nhin an
Khi nhjn an hdn mot ngay, ngudi ta se cam thay nhieu dieu kho chju, trong do cd chufng nhufc dau. Khi thieu thufc an, cd the phai thay doi cach hoat dong cua no. Be khdng mac nguy cd nay, hay tranh nhjn an.
Cd the hoat dong vdi nhip do cham: khi phai nhin an qua lau, co the tien hanh viec trUftc tien la suf dung cac chat dong hoa trUc tiep co s in trong no. Sau do no hoat dong vfti nhip do cham va chi lay ra trong kho da truf nhufng chat he't sufc can thiet. Cung trong luc do, no giai phong doc to' tich tu trong ruot. Cac doc to' nay di vao trong mau thay vi bi thai ra ngoai theo cac daftng thong thuftng. No bieu hien ra nha mot sa ngo doc nhe khong tram trong. Ngoai ra sa giai phong doc to' nay con gay nhUc dau 0 mot so' ngafti.
Hay tranh de thieu an: vay thi de tranh moi nguy co
bi nhftc dau, nen tranh de co the trong tinh trang thieu
an. Nhin an khong phai la viec ma ngafti bi nhac dau nha ban nen nghi den.
Hay an dung gift giac va chuan bi s in do an nhe da tra phong khi ban*phai bo qua mot bfta an chinh.
• • • DE BIET THEM
> Neu mot luc nao do, du da rat than trong, ban buoc ph&i bo mot hay nhieu bufa, hay giup cd the thai cac doc to bang thi/c vat (cay bondo, cay cam quy...) hoac bang nude dat set.
TOM LAI
■ Khi cd the khong di/dc nuoi di/dng, nd giai phdng vao mau cac doc to ti'ch tu trong ruot.
■ Sa ngo doc nay gay nhL/c dau.'
■ Be tranh dieu nay, khong nen bo bOa va khong nen nhin an.
an chat xcf
d mot so ngudi, chufng nhufc dau g in lien vdi sU can bang cua ruot. Khi bj tao bon, ho se bj nhufc dau. De tranh van de nay, neTT 'Chu y an du chat xO.
Kho tieu, nhung can thiet
Khi chung ta tieu thu cac loai thiic vat, mot so phan se dtfpc tieu hoa va chuyen hoa, mot so phan khac thi khong; cac phan con lai do la chat xo. Phan chat xo nay khong vi the ma trd nen vo ich. No anh htfdng rat ldn den he tieu hoa va lifc/ng phan thai ra. Neu li/ong chat xo khong du, se khong co du luong chat thai di qua he tieu hoa de den ruot ket. Phan trd nen cufng, kho va kho thai ra ngoai. Nhif vay la da bi tao bon va cung vdi no la nhufng con nhufc dau.
Hon nufa, chat xo con co kha nang hut nifdc va hap thu cac chat beo du thtta. Khi an mot bufa co qua nhieu chat beo, nen dung kem mon co nhieu chat xo de tranh bi uf ruot, vi tinh trang bi d ruot cung la mot nhan to gay nhdc dau.
40 g mdi ngay
Vay thi, hay chu y an du chat xo. Dudi day la cac thufc an chufa nhieu chat xo nhat:
• cac loai dau: dau nanh, dau lang, dau tam, dau mo, dau van (17g chat xo trong lOOg).
• cac loai ngu c o c nguyen cam: banh mi lam tif bot nguyen cam, ngo, ke, mach ba goc, lua mach den (lOg chat xo trong lOOg).
• hoa qua kho: cha la kho, man kho, mo kho, nho kho, va kho (lOg chat xo trong 100 g).
• qua hoac hat co dau: oliu, lac (dau phong), dao lac, qua hanh, qua phi (8g chat xo trong lOOg). Co g&ng an khoang 40g chat xo m6i ngay.
• • • DE BIET THEM__________________________________________
> Neu thadng ngay ban an uong rat ngheo chat xd, thi di/ng thay doi khau phan an uong mot cach qua dot ngot, dieu do co the lam dau ruot.
> Chang han, ban co the bo sung chat xd theo tang nac bang cach them 10g chat xd mdi ngay, trong suot mot tuan, tuan tiep theo lai them 10g nQa. CU lam nha vay cho den khi khau phan an hang ngay cua ban cung cap dUdc lUdng chat xd hdp ly. > Tot hdn la nen tranh bo sung vao viec an uong nhQng
chat xd dadi dang thuoc phien hoac vien nen vi chung co the lam dau ruot, cha khdng nha chat xd thQc pham.
s--- --- ■
TOM LAI
■ Mot so ngadi bi nhac dau ngay khi ruot cua ho trd nen yeu dt.
■ Can an du chat xd thuc pham de khdng bj t§c ruot.
■ Chat xd cd trong cac loai ngu coc, cac loai dau, cac loai hoa qua kho.
A A ciing chieu vi khuan
I I du’dng ruot cua ban
Du’dng ruot hoat dong hieu qua cung nhd he vi khuan
6 trong tinh trang tot. Cac vi khuan trong ruot se hoan thanh tot cong viec neu chung ta khong de cho chung qua khon kho. Hay hoc cach cUng chieu chung, nhat la neu ban bj nhufc dau do van de dUdng ruot.
Cac vi khuan du'dng ruot rat yeu tft
Trong ruot chung ta co hang ty con vi khuan tham gia vao viec lam cho bo may tieu hoa hoat dong tot. Chung sinh soi nay nd trong ong tieu hoa va d do de bien doi va tieu hoa thufc an. Nhufng giong nhu moi co quan song khac, chung rat yeu dt. Sir cang thang qua mufc, mot dot dieu tri bang khang sinh, stf an uong khong can bang co the lam giam so lutong vi khuan. Sii tieu hoa se trd nen cham hon, lam cho viec thai phan cung cham lai. Dieu do gay ra chufng nhufc dau d nhufng ngirdi nhay cam.
An sffa chua
De tranh nhufng dieu kho chiu nay, ban nen cham chut cho cac vi khuan di/dng ruot nhtf mot ngiicfi chu nhan tif. • M6i ngay ban hay an mot hoac hai hop sufa chua: sufa
chua se cay cac vi khuan bifidus co trong thanh phan cua no vao he vi khuan cua ban.
• Thinh thoang, ban hay chon cac loai sufa chua “gi&u vi khuan bifldus”.
• Khong nen bo nude sufa (chat long trong md thinh thoang ngudi ta van thay d tren be mat sufa chua), vi he vi khuan can cac thanh phan cua nUdc sufa de nuoi dUdng no.
• Nhufng san pham co suf dung probiotics, nha sufa tifcfi dong hop ch&ng han, s&n sang cung cap vi khuan axit lactic cho he tieu hoa va h6 trd cac vi khuan co ich dang lam viec trong ruot.
• • • DE BIET THEM _________________________________________
> Nude sQa cung can dadc sif dung lam nhieu ddt. NQdc sQa co dang tifdi, dang bot va dang vien com.
> N adc sOa chufa nhieu d ifd n g ch a t can th ie t, giup toan bo cd the hoat dong tot, nhat la bo m ay tie u hoa va he dUdng rupt.
> Mot ddt dung nadc sQa thadng keo dai ba tuan (ba thang nen dung lai m et ddt).
TOM LAI
■ Ruot chi lam viec tot neu vi khuan trong ruot dUdc cham soc chu dao.
■ Mdi ngay, nen an hai hop sufa chua.
■ DUng bo nadc sOa di, cac vi khuan ruot me mon do llm .