ABINCI MAI FARIN CIKI: CIKAKKEN JAGORA GA ABINCIN DA ZAI IYA STARFAFA YOURWAYAR KU - PAMPEREDPEOPLENY.COM

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Ga yawancinmu, kalmar 'abinci' ita kaɗai ita ce haɓaka ƙarfin yanayi ta tsohuwa, musamman ma lokacin da kuke jin rauni. Ba lallai ba ne ka ɗaga halinka ta hanyar yin binging a kan kwakwalwan kwamfuta da mayuka masu sikari saboda me ya sa za ka yi hakan lokacin da za ka iya zaɓar lafiyayyun abinci waɗanda za su iya inganta yanayinka.

Dukkanmu muna sane da cewa abinci da yanayinku suna haɗe da juna. Jikin jikin mutum yana amsawa ga nau'ikan abinci iri daban daban wato, akwai alaƙa kai tsaye tsakanin abin da kuke ci da yadda kuke ji.

Misali, idan abincinka ba shi da kyau, zai iya lalata halinka. Kuma mummunan yanayi na iya lalata tsarin garkuwar ku a zahiri, rage ayyukan yunƙurin asarar ku da haifar da ciwon kai na tashin hankali.

Wannan labarin ya ƙunshi abubuwa masu zuwa:

Ta Yaya Abinci Zai Iya Youraukaka Mwayar ku?
Waɗanne Hormon ne zasu iya inganta yanayin ku?
Abincin da Zai Iya Booarfafa Yourwayar ku
Abinci Don Yanayi daban-daban

Abincin Da Kuke Ci Da Kuma Yanayinku: Ta Yaya Abinci Zai Iya Youraukaka oodawarku?

Kasancewa cikin yanayi mai kyau yana da tasiri mai tasiri a kanka, da kuma mutanen da ke kusa da ku! Idan kun kasance cikin mummunan yanayi, ɓacin rai ko ɓarna, yana iya ɓata ranarku duka kuma ya zo hanyar aikinku, ayyukan zamantakewar ku, da sauransu Rashin dopamine ko serotonin na iya sa mutum ya ji haushi, damuwa, da sauransu. yana da mahimmanci don ciyar da kwakwalwarka tare da wasu abinci waɗanda zasu iya taimakawa haɓaka haɓakar waɗannan kwayoyin don inganta yanayin ku [1] .

Da kyau, yawancinmu muna danganta farin ciki da 'babban hawan' ko 'babban maganin kafeyin'. A zahiri, dogaro da maganin kafeyin ko sukari don 'tsayi' nan da nan ba hikima ba ce da rashin lafiya. Babban abin da suke bayarwa na ɗan lokaci ne, yana sa ku je wani farin ciki [biyu] . A gefe guda kuma, idan kun cinye wasu abinci waɗanda ke haɓaka yanayi da kuzari, ba kwa buƙatar damuwa da 'haɗarin sukari' ko 'jaraba.'

Dalilin jin kasala yawanci raguwar kwayoyin dopamine da serotonin, kwayoyin halittar guda biyu da aka samar a kwakwalwarka wadanda ke da alhakin tabbatuwa da samun farin ciki. Akwai abinci don inganta ƙwaƙwalwar ku, abinci don rage ciwo. Hakanan, akwai nau'ikan abinci na yau da kullun waɗanda zasu iya haɓaka yanayin ku ta hanyar sakin wasu abubuwan jin daɗi a cikin kwakwalwar ku [3] [4] .

Bincike ya nuna cewa kwayoyin halittar da ke cikin tsirrai suna taka rawa wajen daidaita yanayi mai kyau. Wataƙila wannan shine dalilin da ya sa kuke jin daɗi lokacin da kuke cin abincin ƙasa [5] . Nazarin kuma ya ce asid, dandano da sinadaran da ke cikin abincin da aka jera a kasa za su kara muku karfi. Hakanan yana taka muhimmiyar rawa a cikin lafiyar kwakwalwarka.

Waɗanne Hormon ne zasu iya inganta yanayin ku?

Kafin mu shiga cikin jerin abinci, anan ga wani ɗan taƙaitaccen bayani akan homonin da ke da alhakin sunadarai huɗu na farko a cikin ƙwaƙwalwa waɗanda ke da alhakin kiyaye ku cikin farin ciki sune dopamine, serotonin, endorphins da oxytocin [6].

1. Serotonin : Neurotransmitter wanda aka fi sani da sarrafawa da sarrafa alamun rashin ciki.

2. Dopamine : Wani mai ba da fassarar kwayar halitta wanda ake kira shi 'sinadarin sakamako'. Misali, lokacin da kuka cimma buri ko cimma wani aiki ko kuma nuna kirki ga wasu, wannan sinadarin hormone yana ɓoye.

3. Endorphins : Su ne neuropeptides na opioid, kuma an samar dasu ta hanyar tsarin kulawa na tsakiya don taimaka muku magance ciwo na jiki.

4. Oxytocin : Wannan hormone yana motsa dopamine da serotonin yayin rage damuwa.

olivia colman fina-finai da shirye-shiryen talabijin

Don haka, lafiyayyen abinci na iya taimakawa haɓaka yanayin ku gaba ɗaya, amma waɗannan takamaiman abincin suna nufin inganta halayen ku ta hanyar al'ada.

Abincin da Zai Iya Booarfafa Yourwayar ku

1. Ayaba

Ayaba yana da wadataccen potassium da magnesium, dukkansu suna aiki ne a matsayin masu haɓaka yanayin yanayi, yayin da suke inganta matakan serotonin a cikin kwakwalwa. Ban da wadannan, ayaba tushen arziki ne na bitamin A, B6 da C, kuma amino acid tryptophan mai karfafa yanayi [7] . Ganyen ayaba yana da kyau ga lafiyar hanjin ka domin yana taimakawa ciyar da kwayoyin cuta na cikin hanji, wanda ke taimakawa hana duk wata cuta ta yanayi.

2. Hatsi

Kyakkyawan tushen fiber, hatsi shine babban haɓaka yanayin [8] . Duk wannan hatsi na karin kumallo na iya samar da zare, potassium, magnesium, furotin da bitamin. Fiber a cikin oats yana taimakawa daidaita matakan sukarin jini da haɓaka yanayin ku, ban da wannan kuma, suna da baƙin ƙarfe, wanda zai iya inganta alamun alamun yanayi a cikin waɗanda ke fama da karancin ƙarfe na rashin ƙarfe.

3. Dark Chocolate

Cakulan yana daya daga cikin abinci wanda zai iya warkar da halin ɗacin rai ko yanayin damuwa. Duhun cakulan yana da dukiya don haɓaka homonin 'yanayi mai kyau' a cikin jiki ta hanyar rage ƙwayoyin cuta masu haifar da damuwa. Nazarin ya gano cewa kawai cin oza 1.4 na cakulan mai duhu yana da iko mai ƙarfi don rage ƙwayoyin damuwa na cortisol da catecholamines a cikin jiki, don haka rage damuwar ku [9] .

fungal kamuwa da cuta a kan fatar kan mutum magunguna

4. Berry

Cin 'ya'yan itatuwa da kayan marmari a ɗabi'a yana da tasiri mai kyau a kan lafiyar ku gaba ɗaya, kuma cin abinci mai wadataccen antioxidants na iya taimakawa sarrafa kumburin da ke tattare da baƙin ciki da sauran rikicewar yanayi [10] . Berries, ba tare da la'akari da nau'ikan su ba, duk suna cike da nau'o'in antioxidants da mahaɗan phenolic, waɗanda ke taka muhimmiyar rawa wajen yaƙi da matsi na rashin ƙarfi. Anan akwai nau'ikan 'ya'yan itacen berry waɗanda zasu iya taimaka haɓaka yanayin ku:

Strawberry : Strawberries suna ɗaya daga cikin ƙaunatattun abinci masu haɓaka yanayi domin suna da wadataccen bitamin da kuma ma'adanai kamar bitamin A, bitamin C da manganese. Wadannan muhimman abubuwan gina jiki suna taimakawa wajen bunkasa sinadaran farin ciki a kwakwalwar ku.
Goji Berry : 'Ya'yan Goji suna ƙara ƙarfin jiki don magance damuwa da tallafawa yanayi mai kyau, tunani da ƙwaƙwalwa. 'Ya'yan itace sune cikakken tushen furotin da amino acid kuma suna da wadata sosai a cikin antioxidants suma.
Guzberi : Da Guzberi na Indiya ko Amla yana da sauƙin samu kuma yana taimakawa canza yanayin ku saboda Amla babbar haɓaka yanayi ne saboda yalwar bitamin C.

5. Kwayoyi

An ɗora kwayoyi da lafiyayyun ƙwayoyi waɗanda zasu sa ku murmushi. An cushe su da serotonin, wani kyakkyawan sinadari wanda ke karancin lokacin da kake cikin damuwa. Kwayoyi suna da yawa a cikin sunadaran sunadarai da ƙoshin lafiya kuma suna ba da tryptophan, amino acid da ke da alhakin samar da serotonin mai haɓaka yanayi [goma sha] . Suna da wadataccen mai mai omega-3 da magnesium. Magnesium yana da mahimmanci wajen inganta lafiyar ƙwaƙwalwar ajiya gabaɗaya kuma muhimmin abu ne wanda ke hana baƙin ciki. Ga nau'ikan kwayoyi waɗanda zasu iya taimakawa haɓaka yanayin ku:

Cashew : Sunada bitamin B, protein da iron. Kiyaye fewan nutsan kwaya masu sauƙin ƙarfi lokacin da kuka ji rauni kaɗan kuma nan da nan kuzari.
Almond : Almond suna da wadataccen bitamin wanda zai kara muku kuzari. Lafiyayyen abinci ne na kwakwalwa kuma. Handfulaɗan almond za su taimaka matuka wurin haɓaka yanayin ku.
Gyada : Handfulan gyada na goro kowace rana na iya taimakawa inganta lafiyar jikinku da lafiyarku.
Goro na Brazil : Kwayoyin Brazil suna dauke da sinadarin selenium, wanda na iya taimakawa wajen inganta yanayi ta hanyar rage kumburi.

6. Tsaba

Kamar kwayoyi, iri daban-daban suma suna da amfani wajen inganta yanayin ku ta hanyar haɓaka aikin serotonin [12] . Bincike ya gano cewa mutanen da ke yawan cin lafiyayyun tsirrai koyaushe suna da haɗarin ɓacin rai da rikicewar yanayi. Anan ga wasu tsaba masu lafiya waɗanda zasu iya taimakawa haɓaka yanayin ku:

'Ya'yan Sesame : 'Ya'yan Sesame taimaka inganta yanayin ku nan take. Amino acid din da yake cikin kwayayen sesame yana kara karfin kwayar dopamine, yana cajin ka cikin cikakken kayan aiki. Zaku iya yayyafa wasu ƙwayoyin sesame a cikin salatin ku da santsi.
Flaxseed : Flaxseed kuma yana da wadataccen omega-3 acid mai, wanda zai iya haɓaka samar da matakan serotonin da dopamine a cikin ƙwaƙwalwa don haɓaka yanayin ku.
'Ya'yan kabewa : Mai arziki a cikin omega-3 fatty acid, kinan kabewa suna taimakawa wajen haɓaka samar da endorphins waɗanda daga baya ake sakasu cikin jini don taimakawa inganta yanayin ku, samar da sauƙin damuwa da haɓaka ni'ima.

7. Wake

Wake shine tushen tushen fiber da furotin mai tushen tsire-tsire, da abinci mai ƙoshin lafiya kamar bitamin B. Yin amfani da wake a cikin yanayin sarrafawa na iya taimakawa inganta yanayi ta hanyar ƙara ƙwayoyin cuta kamar serotonin, dopamine, norepinephrine, da gamma-aminobutyric acid (GABA), masu mahimmanci don haɓaka yanayin ku [13] . Chickpeas, waken wake, wake baƙi, wake na wake, wake na borlotti, wake cannellini, da sauransu, suna cike da kayan abinci masu inganta yanayi (folate, calcium, copper, magnesium, iron, and zinc).

Kamar wake, lentil na iya taimakawa inganta yanayin ku saboda su ma ingantattun hanyoyin samun ƙwarin jiki ne, musamman bitamin na B [14] .

8. Fermented Foods

Abincin mai ƙanshi na iya taimakawa inganta lafiyar hanji. Tsarin aikin ferment yana ba da kwayar cuta mai rai don ƙirƙirar ƙwayoyin cuta a cikin hanjinku, wanda ke tallafawa ci gaban ƙwayoyin ƙwayoyin cuta a cikin hanjinku kuma na iya ƙara matakan serotonin. Serotonin yana da alaƙa kai tsaye da halayen mutane daban-daban kamar yanayi, amsawar danniya, ci, da kuma sha'awar jima'i. Nazarin ya kuma nuna cewa ƙwayoyin cuta masu ƙoshin lafiya da ƙananan raunin ciki suna haɗuwa [goma sha biyar] . Mentionedasan da aka ambata wasu lafiyayyun abinci ne waɗanda zasu iya inganta yanayin ku:

Yoghurt : Kwayoyin da ke ciki yoghurt na iya taimakawa rage matakin damuwa da damuwa. Yana sakewa da kyau-masu canzawar jijiyoyin jiki wanda ke sanya ku farin ciki da ɗaga yanayin ku.
Kimchi : Wasu nazarin suna ba da shawarar cewa cin abinci kamar su kimchi na iya rage matakan damuwar jama'a ko zamantakewar al'umma.
Kefir : Kefir an rarraba shi azaman psychobiotics, ma'ana, microbes waɗanda ke tasiri lafiyar hankali da yanayi. Kuna iya sha kefir a kowane lokaci na rana, kamar yadda kuka fi so. Kodayake, mafi kyawun lokacin sha ana ɗaukar su awanni 1-2 kafin lokacin kwanciya domin hakan na iya inganta bacci
Kombucha : Kombucha yana dauke da bitamin B1 (thiamine), B6, da B12, dukkansu wadanda aka sansu suna taimakawa jiki wajen yakar bakin ciki da daidaita yanayin.
sauerkraut : Wannan abinci mai narkewa yana ba da maganin rigakafi da bitamin K2 kuma yana inganta ƙoshin lafiya mai ƙoshin lafiya, kuma yana iya ƙara shayar da ma'adinai masu daidaita yanayi daga abincinku.

Lura : Ba duk abinci keɓaɓɓe ba ne manyan hanyoyin maganin rigakafi, kamar su batun giya, ɗan burodi, da ruwan inabi.

9. Kifi Mai kitse

Amfani da kifi a kai a kai na iya taimakawa inganta haɓakar serotonin a cikin kwakwalwa, kulawa da rage alamun alamun rashin damuwa. Haka kuma, kasancewar omega-3 mai mai Har ila yau, ya dace da wannan fa'idar. Kodayake ana buƙatar ƙarin nazari, nazari ɗaya na gwaji na asibiti ya nuna cewa a cikin wasu nazarin, cinye omega-3 a cikin nau'in kifin na iya taimakawa rage baƙin ciki. Kifi mai ƙoshin lafiya mai ƙoshin lafiya wanda zai iya taimakawa haɓaka halayenku kamar haka [16] :

Kifi : Salmon babban abinci ne mai kara kuzari wanda aka ɗora shi da mahimmin mai mai omega-3. Ana buƙatar wannan muhimmin sinadarin don samar da makamashi, aikin kwakwalwa da zagayawa. Wani nau'in kifin da zai iya taimakawa yanayin ka shine tuna.

10. Kofi

Ee, ee, mun sani cewa kofi ba shine mashahurin abin sha a wajen ba, amma yana iya taimakawa haɓaka yanayin ku. Maganin kafeyin a cikin kofi yana hana haɗuwa da yanayi wanda ake kira adenosine daga haɗuwa ga masu karɓar kwakwalwa wanda ke inganta gajiya da haɓaka sakin ƙwayoyin cuta masu haɓaka yanayi, kamar su dopamine da norepinephrine [17] . Karatuttukan sun danganta jin daɗin-kofi ga phenan adam da yawa, kamar chlorogenic acid. Kuna iya sa kofi ya ɗan sami lafiya ta hanyar zaɓar kayan alamomi, guji abubuwan ƙanshi na wucin gadi, sanya shi baƙar kofi (kuma ba ƙara madara ba) da sauransu.

11. Ruwa

Rashin ruwa, har ma da ƙananan matakan, an san shi yana tasiri mummunan yanayi saboda yana iya zubar da kyawawan kwayar dopamine da ma'aunin serotonin a cikin kwakwalwa. Wadannan sunadarai na halitta zasu iya haɓaka / tasiri cikin damuwa da damuwa. Shan gilashi (ko biyu) na ruwa zai iya taimakawa inganta yanayin ku [18] .

Anan akwai wasu karin abincin da suka nuna abubuwan haɓaka haɓaka yanayi duk da haka, ana buƙatar ƙarin karatu:

12. Broccoli

An san shi daya daga cikin abinci mafi koshin lafiya a duniya, Broccoli yana da wadataccen folic acid da chromium. Dukansu sanannu ne don haɓaka yanayi da sanya ku jin daɗi. Broccoli yana da fa'idodi da ban mamaki ga lafiyar jiki, gami da hana bayyanar nau'o'in kansar da yawa [19] .

yadda ake gyaran fuska gwanda

13. Alayyafo

Koren kayan lambu suna da wadata a cikin sinadarin magnesium da iron, dukkansu suna taimakawa wajen samun lafiyar kwakwalwa. Magnesium sananne ne don amfanin jiki a cikin hanyoyi sama da 300 binciken likita ya tabbatar. Alayyafo kuma yana dauke da omega-3 acid mai, wanda aka sake alakantashi da aikin kwakwalwa mafi kyau.

14. Bishiyar aspara

Bishiyar asparagus tana dauke da sinadarin folic acid da kuma tryptophan, wanda yake matukar taimakawa wajen samun lafiya da farin ciki. Waɗannan suna da mahimmanci ga jikin ku don samar da ƙwayoyin neurotransmitters waɗanda ke kula da halayenku da halayenku [ashirin] .

15. Kwakwa

Shin kun san dalilin da yasa ake kiran kwakwa da abinci mai kara kuzari? Ruwan da aka samo a cikin kwakwa cike yake da wutan lantarki wanda zai haɓaka halinka nan take. Hakan ba yana nufin cewa ruwan ya isa kawai don haɓaka zuciyar ku. Naman kwakwa da kansa yana da kyau ƙwarin gwiwa na yanayi [ashirin da daya] .

16. Quinoa

Quinoa yana da wadataccen amino acid har ana ɗaukarsa cikakken tushen furotin, furolate, magnesium, phosphorous da manganese. Wadannan sanannun ma'adanai sanannu ne don haɓaka halinka ta halitta [22] .

17. Lafiyayyun Mai

Ciki har da mai mai lafiya a cikin abincinku yana taimakawa gland. Man da ke da kayan mai kamar mai na kwakwa, man zaitun, mai daga iri, kwayoyi kamar gyada, almond, da kuma cashew nuts wasu misalai ne. Wadannan mayukan suna sa mutum yaji ya gamsu kuma ya gamsu. Tunanin ma'ana shine mafi kyawu lokacin da akwai wadatuwa - koda a ƙananan matakan [2. 3] .

18. Ashwagandha

Lokacin da aka cinye tare da rayuwa mai kyau, ashwagandha na iya fara tasirin lafiyar hankalin ku da lafiyar ku. Wannan tsire-tsire na halitta yana da mahimmanci don ƙaƙƙarfan tsarin damuwa. Yana ba da damar jiki don gina ƙaƙƙarfan tsarin juyayi yayin tallafawa glandon adrenal da aikinsu. Wannan ganye an fi amfani da shi ta hanyar allunan [24] .

19. Chyavanprash

Wannan kyauta ce wacce ta fi kowane maganin lafiya kyau. Ya ƙunshi abubuwa masu mahimmanci kamar giya ta shanu, gishirin Indiya, da shuke-shuke, wannan sihiri ɗin ayurvedic ya kasance al'adun gargajiyar Indiya tun zamanin da. Idan kun damu da rashin nutsuwa, yawan cin Chyavanprash na iya taimakawa inganta yanayin ku.

20. Tumatir

Tumatir yana dauke da sinadarin lycopene wanda zai iya taimakawa haɓaka halayyar ka. Tumatir yana dauke da abubuwan kara kuzari irin su fure, magnesium da iron, wadanda ke samarda masu watsa yanayi mai daidaita yanayin serotonin da dopamine. Masu bincike sun gano cewa daya daga cikin manya-manyan fa'idodin lycopene a cikin rigakafin gina wasu sinadarai masu saurin kumburi wadanda ke da nasaba da damuwa [25] .

21. Avocado

Avocados ya ƙunshi omega-3 fatty acid, waɗanda aka danganta da lafiyar kwakwalwa da daidaita yanayin. Wannan 'ya'yan itacen kuma yana dauke da sinadarin bitamin B3 mai kara karfin serotonin kuma masu daidaita sinadarin halitta ne, suna tabbatar kwakwalwarka ta saki sinadaran da suka dace don jin dadin ka.

22. Apple

Tuffa suna da pectin, wanda ke daidaita yanayinku. Abubuwan antioxidants waɗanda suke cikin apples suna da mahimmin matsayi wajen ciyar da ƙwayoyin cuta da ke cikin kwakwalwar ku. Hakanan, zasu iya rage ƙonewa. Gabaɗaya, apples na iya zama abinci mai sanya damuwa [26] .

yadda ake rage ciki ta hanyar motsa jiki

23. Madara

Duk da yake wannan bazai shafi kowa da kowa ba (ba san dalilin ba), madara na iya inganta yanayin ku. An san madara don haɓaka yanayin ku saboda yana ƙunshe da wani fili wanda ake kira tryptophan, wanda ke canzawa zuwa serotonin, wanda shine farin cikin farin ciki wanda ke daidaita yanayin ku. Wani furotin da aka samo a cikin madara wanda aka sani da lactium yana da tasirin nutsuwa a jiki [27] .

24. Saffron

Saffron, ko kesari, wani sinadari ne na halitta don haɓaka yanayin ku, kamar yadda ya zo tare da kaddarorin anti-depressant. Hakanan zai iya taimakawa rage saurin canjin yanayi yayin PMS zuwa adadi mai yawa [28] .

25. Gwoza

Raw beetroot ba kawai zai taimaka wa waɗanda ke da jini ba amma ga waɗanda ke cikin mummunan yanayi ma. Raw beetroots with dash of salt and barkono abinci ne mai ƙoshin lafiya don haɓaka halinka.

26. Ruwan lemon tsami

Wani sabon kofi na ruwan lemon tsami zai taimaka wajen yin abubuwan al'ajabi don mummunan yanayin canjinku. Nazarin ya nuna lemun tsami na iya haɓaka yanayi tare da aromatherapy.

27. Naman kaza

Namomin kaza suna dauke da mahimman bitamin kamar bitamin B6 wanda ke tasiri kan samar da serotonin da neurotransmitters. Wannan lafiyayyen bitamin yana hade da samar da yanayi mai kyau, kuma yana iya taimakawa rage danniya ta dabi'a [29] .

28. Inabi

'Ya'yan inabi suna cike da antioxidants kuma abinci ne mai ɗanɗano don jin daɗinku. Inabi ya ƙunshi flavonoids, waɗanda aka gano suna shafar yanayin ku da ƙananan baƙin ciki. Don haka, shirya waɗannan inabin mai ɗanɗano azaman ɗan ciye ciye don haɓaka yanayin ku [30] .

Yanzu da mun rufe babban jerin abincin da zasu iya haɓaka yanayin ku gaba ɗaya, a nan akwai wasu abinci waɗanda zaku iya cinyewa saboda takamaiman dalilai . Yi kallo.

Abinci Don Yanayi daban-daban

1. Cakulan don damuwa : Cakulan na daya daga cikin abinci wanda ke maganin wulakanci ko wani yanayi na damuwa. Masana sun ce cakulan mai duhu yana taimakawa wajen rage homonin damuwa wanda ke yawo a jikin ku. Masu bincike sun gano cewa kawai cin oza 1.4 na cakulan mai duhu yana da iko mai ƙarfi don rage homon ɗin damuwa na cortisol da catecholamines a cikin jiki, don haka rage damuwar ku.

2. Salatin alayyahu don yanayin kasala : Idan baza ku iya maida hankali ba kuma baza ku iya buɗe idanunku ba, tsallake kofi kuma ku sami kwano na alayyafo alayyafo maimakon. Sinadarin folic acid ko folate da ke jikin alayyahu na taimaka wa tsarin jikin ka da kuma rage matakan homocysteine, wanda ke kawo cikas ga kwararar jini da abinci zuwa kwakwalwa. Wannan gurɓataccen kwararar jini na iya sa ku jin kasala da bacci.

3. Green shayi don yanayin haushi : Ta yaya koren shayi ke magance matsalolin fushi? Green tea yana dauke da sinadarin theanine, wanda ke sanyaya zuciyar ka kuma ya kara mai da hankali kuma ya taimaka maka wajen samun nutsuwa. Baya ga koren shayi, ana iya cin abinci kamar bishiyar asparagus, 'ya'yan itacen C mai wadataccen abinci da wadataccen zinc saboda waɗannan suna da nutsuwa ga hankali da jiki.

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(4) Man shanu na Apple + na man gyada don yanayin damuwa : Crankiness na iya zama alama cewa jikinka yana buƙatar mai. Crankiness na iya ba ku yanayi mai ɓacin rai, kuma ku daina jin daɗin halinku, samun haɗin abinci a kowane abinci da abun ciye-ciye zai yi abin dabara. Abubuwan haɗin abinci suna ƙunshe da carbohydrate a haɗe tare da waɗansu abinci mai mai ko na furotin, kuma carbs shine tushen makamashi mai sauri wanda ke ƙonewa. Shigar da kitse da furotin cikin abincinku zai rage saurin narkewar abinci, wanda hakan yana taimakawa ci gaba da sukarinku da matakan kuzarinku.

(5) Kifi don yanayin damuwa : Kifi kamar kifin kifi, mackerel, da tuna suna dauke da sinadaran omega-uku wadanda zasu taimaka wajen rage damuwar ka. Bincike ya kuma gano cewa asid mai-omega-uku yana taimakawa rage fushi da bacin rai. Omega 3 fatty acid shima yana taimakawa wajen ma'amala da sauran al'amuran kiwon lafiya, kamar damuwa ga asma, komai.

(6) Sandwich ɗin ƙwai don sauyin yanayi na PMS : Yana da kyau kowace mace ta fara sha'awar sinadarin carbohydrates kafin lokacin al'ada. Kamar yadda carbohydrates ke taimakawa jiki don haɓaka matakan serotonin, yana taimakawa inganta da haɓaka halinka. Koyaya, guji maiko mai mai da yawa mai ƙwanƙwan sukari kamar kek, kwakwalwan kwamfuta, da donuts, wanda zai iya barin halinku na jin kunci. Nemi burodin hatsi, ƙwai, da ayaba wanda zai haɓaka fitowar tirinptophan. Maimakon mayonnaise, sami kitse mai ƙyama, yogot Girka mai kyau.

(7) Cikakken hatsi tare da madara mai mai mai don yanayi na baƙin ciki : Jin bakin ciki a koyaushe na iya zama saboda karancin bitamin D a cikin abincinka. Vitamin D yana da matsayi da yawa da zai taka a cikin jiki, daga ciki shine don taimakawa samar da serotonin. Serotonin an san shi azaman hormone mai jin daɗi wanda ke daidaita yanayin ku kuma ya rage ji / alamomin ɓacin rai.

A Bayanin Karshe…

Abincin da kuke ci na iya haɓaka yanayinku a zahiri, komai inda kuka kasance kuma a kowane lokaci. Canje-canjen abinci na kawo canje-canje a cikin tsarin kwakwalwa, wanda zai haifar da sauya hali.

Abu ne na dabi'a a garemu muyi ta maza game da wadataccen kalori, abinci mai sukari kamar ice cream ko cookies don ɗaga hankalinmu. Duk da yake zaku iya yin kuskuren saurin sukari don ‘farin ciki na gaske,’ duk abin da yake yi yana cutar da lafiyarku gaba ɗaya. Lokaci na gaba da jin kasala, zabi wasu masu karfafa yanayi mai kyau.

Tambayoyi akai-akai

1. Waɗanne hanyoyi ne don haɓaka haɓakar farin ciki?

Shekaru: Dariya wata hanya ce ta sakin farin ciki. Yana fitar da sinadarai masu kyau na kwakwalwa wadanda ke rage radadin jiki. Ko da na mintina 20, motsa jiki yau da kullun suna fitar da farin ciki na homonin, serotonin, don sanya wasu kaɗan. Samun tausa yana rage yawan sinadarin cortisol da kashi 31 cikin dari kuma yana kara sinadarin serotonin da na dopamine da kashi 28 da kashi 31 cikin dari, a cewar masu binciken. Yi tunani sosai yana ƙaruwa dopamine da kashi 65 cikin ɗari, a cewar wani binciken.

2. Wanne ‘ya’yan itace ne yake da kyau don damuwa?

Shekaru: Kamar yadda bincike ya nuna, an gano danyen kayan marmari da kayan marmari wadanda ke da alaƙa da ƙoshin lafiyar ƙwaƙwalwa da ƙananan alamun rashin damuwa. Wadannan sun hada da karas, ganye mai duhu irin su alayyafo, latas, kokwamba, apụl, ayaba, 'ya'yan inabi, sauran' ya'yan itacen citta, 'ya'yan itacen sabo, da kiwi.

3. Me ke taimakawa inganta yanayi?

Shekaru: Ayyukan motsa jiki kamar tafiya, yin wasanni ƙungiya ko lokaci a dakin motsa jiki na iya inganta yanayin ku. Hakanan abinci yana taka muhimmiyar rawa wajen kiyaye lafiyar motsin rai. Tabbatar cin abinci mai wadataccen hatsi, nama mai laushi, kayan lambu, 'ya'yan itatuwa, wake da kwayoyi. Tattaunawa da wasu na iya taimakawa haɓaka halayen mutum.

4. Shin madara na da kyau ga damuwa?

Shekaru: Madarar skim, yoghurt, cuku-mai mai mai mai yawa, da sauran kayan kiwo suna da wadataccen sinadarin calcium, bitamin D, da furotin kuma suna da kyau ga jikin ku saboda dalilai da yawa, gami da yakar bakin ciki.

wrinkles karkashin ido maganin gida

5. Shin ayaba na da kyau ga damuwa?

Shekaru: Mutane da yawa da ke fama da baƙin ciki an nuna cewa ba su da baƙin ciki bayan sun ci ayaba. Wannan na iya kasancewa saboda ayaba tana dauke da sinadarin tryptophan, wani furotin wanda jiki yake canzawa zuwa serotonin mai dauke hankali.

Abinci Mai Farin Ciki: Cikakken Jagora Ga Abincin Da Zai Iya Yourarfafa Yourwayar ku

Mafi Kyawun Sunaye Ga Yara