Tashin hankali-yaƙar abinci

Wadatacce

• Abinci da abinci mai gina jiki waɗanda ya kamata a sha
• 1. Omega-3
• 2. Magnesium
• 3. Tryptophan
• 4. B bitamin
• 5. Vitamin C da flavonoids
• 6. Fibers
• 7. Kwayoyin cuta
• Abincin da Zai Guji
• Tashin hankali Menu

Abincin don ragewa da sarrafa damuwa ya hada da abinci mai wadataccen magnesium, omega-3, fiber, probiotics da tryptophan, kuma yana da ban sha'awa a sha ayaba da cakulan cakulan, misali.

Waɗannan abubuwan gina jiki suna taimakawa wajen daidaita fure na ciki da haɓaka samar da serotonin, wanda aka fi sani da hormone na farin ciki, inganta hutu da kuma taimakawa wajen yaƙar damuwa.

Bugu da kari, yana da mahimmanci a rage yawan cin abinci mai dumbin sugars da garin alkama, tunda suna da alaƙa da canje-canje a cikin glucose na jini da kuma samar da serotonin.

Tashin hankali wani yanayi ne na tunanin mutum wanda mutum yake cikin yanayin fargaba mara dadi, wanda hakan ke haifar da damuwa fiye da yadda halin yake bukata.

Wannan halin na iya haifar da alamun jiki da na kwakwalwa, kamar ciwon kai, ciwon kirji, rashin natsuwa da kuma yawan sha'awar cin abinci, koda kuwa babu yunwa. Ga yadda ake gane alamun damuwa.

Abinci da abinci mai gina jiki waɗanda ya kamata a sha

Don taimakawa magance tashin hankali, ya kamata ku ƙara yawan abincin ku masu zuwa:

1. Omega-3

Omega-3 mai kyau ne mai wadataccen EPA da DHA, mai ƙanshi wanda ke inganta aikin kwakwalwa da rage damuwa. Wasu nazarin sun gano cewa shan karamin omega-3 na iya zama alaƙa da wasu cututtuka, gami da ɓacin rai da damuwa.

Sabili da haka, yana da mahimmanci a ci abinci mai wadataccen omega-3s irin su tuna, kifi, sardines, flaxseed, chia, kirji, da avocado. A wasu lokuta, yana iya zama dole don cinye karin omega-3, wanda dole ne likita ko mai gina jiki su nuna shi.

2. Magnesium

Wasu nazarin suna nuna cewa magnesium na iya taimakawa wajen magance damuwa da damuwa, yayin da suke inganta aikin kwakwalwa, duk da haka ana buƙatar ƙarin karatu don tabbatar da wannan alaƙar.

Wannan ma'adinan yana nan a cikin abinci kamar su hatsi, ayaba, alayyaho, 'ya'yan kabewa, ridi, flaxseed da chia, kuma a cikin busassun' ya'yan itace irin su nutsan Brazil, almond da gyada.

3. Tryptophan

Tryptophan shine amino acid wanda ke taimakawa wajen samar da serotonin, wanda shine muhimmin hormone don hana damuwa, damuwa, damuwa da rashin bacci.

Ana iya samun wannan amino acid din a cikin abinci kamar nama, kaza, kifi, kwai, ayaba, cuku, koko, tofu, abarba, kifin kifi, cakulan mai duhu da busasshen fruitsa inan baki ɗaya, kamar su goro, goro da almon. Duba cikakken jerin wadatattun kayan abinci na tryptophan.

4. B bitamin

B-bitamin na B, musamman B6, B12 da folic acid, sune mahimman masu kula da tsarin juyayi, kuma suna shiga cikin samar da serotonin. Ana iya samun wadannan bitamin a cikin cikakkun hatsi, kamar shinkafar launin ruwan kasa, biredi mai ɗanɗano da hatsi, da kuma a cikin wasu abinci kamar ayaba, alayyafo da sauran kayan lambu kore.

5. Vitamin C da flavonoids

Vitamin C da flavonoids sune antioxidants waɗanda ke rage damuwa da damuwa, suna taimakawa wajen sarrafa haɓakar hormone. Babban abincinsa shine 'ya'yan itacen citrus, kamar su lemu, abarba da tangerine, cakulan da sabbin kayan lambu.

6. Fibers

Amfani da abinci mai wadataccen fiber yana inganta lafiyar hanji, ban da taimakawa wajen daidaita matakan sukarin jini da haɓaka jin ƙoshin lafiya, kasancewa kyakkyawan zaɓi ga mutanen da ke da damuwa.

Wasu daga cikin abinci mai yawa shine 'ya'yan itace, kayan marmari, kayan abinci gaba ɗaya, ɗanyun wake, da sauransu.

7. Kwayoyin cuta

Wasu karatuttukan kimiyya sun nuna cewa dysbiosis, wanda shine rashin daidaiton kwayar halittar, da kumburin hanji na iya zama yana da alaƙa da canje-canje na motsin rai, kamar damuwa da damuwa. Sabili da haka, yin amfani da maganin rigakafi na iya taimakawa don dawo da daidaitaccen ƙarancin ƙwayar cuta kuma saboda haka yana iya samun tasiri akan jiyya da rigakafin damuwa da damuwa.

Ana iya shayar da rigakafin rigakafi ta hanyar abinci mai ƙanshi, kamar yogurt na halitta, kefir, tempeh da kombucha, duk da haka ana iya cinye shi ta hanyar abubuwan kari waɗanda za'a iya siyan su a shagunan magani.

Ara koyo game da maganin rigakafi da fa'idodin su:

Abincin da Zai Guji

Abincin da ya kamata a guji don taimakawa wajen magance damuwa sune:

• Sugarda kuma kayan zaki a gaba daya;
• Sugary yanã shã, kamar ruwan inabi na masana'antu, abubuwan sha mai laushi da abin sha na makamashi;
• Farin farin, waina, kukis, kayan ciye-ciye da gurasar fari;
• Maganin kafeyin, ba a cikin kofi, abokin shayi, koren shayi da baƙin shayi;
• Abin sha na giya;
• Mai tsabtace hatsi, kamar su farar shinkafa da farin taliya;
• Abubuwa marasa kyau, kamar waɗanda ake samu a tsiran alade, tsiran alade, naman alade, bologna, nono na turkey, dafaffen cookies, abinci mai sauri da kuma daskararren abinci.

Damuwa na iya hana mutum yin yanke shawara daidai har ma ya shanye shi a yayin fuskantar wani yanayi, amma daidaitaccen abinci da yawan motsa jiki na ayyukan jiki na taimakawa wajen sarrafa damuwa da damuwa.

Tashin hankali Menu

Tebur mai zuwa yana nuna misalin menu na kwanaki 3 don magance damuwa:

Adadin da aka nuna akan menu ya bambanta gwargwadon shekaru, jima'i, motsa jiki da kasancewar cuta, don haka abin da ya fi dacewa shi ne a nemi masaniyar gina jiki don a gudanar da cikakken kima kuma, don haka, tsarin abinci mai dacewa da bukatun za a iya fadada.