Abinci don yaƙar Damuwa da Damuwa

Wadatacce

• 1. Abincin da ke dauke da Vitamin B
• 2. Tryptophan mai wadataccen abinci
• 3. Kayan lambu da ‘ya’yan itace
• 4. Abincin da ke cike da omega-3
• 5. Shayin ganyen sha'awa
• Menu don yaki da damuwa

Abinci don magance damuwa ya kasance mai wadataccen abinci tare da kaddarorin da ke taimakawa sarrafa damuwa da ƙara jin daɗin rayuwa, irin su gyada, ayaba, hatsi da shayi ganye mai ɗanɗano, alal misali.

Baya ga inganta yanayi da rage fargaba, yawan cin wadannan abinci a kai a kai na taimakawa kare jiki daga lalacewar da damuwa ta haifar, kamar ciwon kai, zubar gashi, kiba da tsufa da wuri. Don haka, cin abincin danniya ya kamata ya hada da abinci masu zuwa:

1. Abincin da ke dauke da Vitamin B

Vitamin B yana nan a cikin abinci kamar su latas, avocado, gyada, goro, goro da kuma hatsi duka, waɗanda suka haɗa da burodi mai ruwan kasa, shinkafa da taliyar alkama gaba ɗaya, da oats.

B bitamin suna shiga cikin samar da makamashi a cikin jiki kuma suna taimakawa wajen inganta aikin tsarin mai juyayi, yana taimakawa shakatawa.

2. Tryptophan mai wadataccen abinci

Abincin mai ɗanɗano na tryptophan yana taimakawa yaƙar damuwa saboda suna haɓaka samar da serotonin, wani homon da aka yi a cikin kwakwalwa wanda zai ba ku damar jin daɗin rayuwa kuma yana taimaka muku shakatawa. Ana iya samun Tryptophan a cikin abinci kamar ayaba, cakulan mai duhu, koko, hatsi, cuku, gyada, kaza da kwai. Duba cikakken jerin anan.

3. Kayan lambu da ‘ya’yan itace

Kayan lambu da 'ya'yan itatuwa suna da wadataccen bitamin, ma'adanai da flavonoids, waxanda abubuwa ne da ke da qarfi sosai kuma suna taimakawa wajen rage hawan jini, suna taimakawa shakata da yakar damuwa. Babban abinci a cikin wannan rukuni wanda ke taimakawa don kauce wa damuwa shine 'ya'yan itace masu ɗaci, wiki, lemu, ceri da kayan lambu masu duhu masu duhu, kamar kale, alayyaho da broccoli.

4. Abincin da ke cike da omega-3

Omega-3s ana iya samun sa a cikin abinci kamar su tuna, kifin kifi, sardines, flaxseed da chia tsaba, goro da kwai kwai. Nau'in kitsen mai mai kyau wanda ke taimakawa rage kumburi a cikin jiki da matakan sarrafa cortisol, hormone damuwa.

Bugu da ƙari, yana shiga cikin samuwar jijiyoyi kuma yana da mahimmanci don watsa ƙwayoyin jijiyoyi, yana taimakawa inganta ƙwaƙwalwar ajiya da hana cututtuka kamar Alzheimer, Parkinson's da matsalolin zuciya da jijiyoyin jini. Koyi duk fa'idodin omega-3.

5. Shayin ganyen sha'awa

Fiye da fruita fruitan itace kanta, fruita fruitan itace fruita fruitan itace suna taimakawa shakatawa da yaƙar damuwa ta hanyar wadata a cikin alkaloids da flavonoids, abubuwan da ke taimakawa kwantar da hankali da kuma jujjuya tsokoki, ban da yin aiki azaman analgesic.

Shan kofi 1 na shayin 'ya'yan itace mai zafin rai da daddare yana taimakawa inganta numfashi, sanyaya bugun zuciya, hana ciwan kai da yaki da rashin bacci, wanda ke fifita shakatawa da ake buƙata don samun kyakkyawan bacci. Duba Yadda ake amfani da fruita passionan itacen so don bacci mafi kyau.

Yana da mahimmanci a tuna cewa don samun fa'idodi na rage damuwa da damuwa, dole ne a ci waɗannan abinci koyaushe a cikin tsarin cin abinci mai ƙoshin lafiya. Bugu da kari, ya kamata a guji amfani da abinci mai wadataccen kitse, sukari, soyayyen abinci da abinci da aka sarrafa, kamar su tsiran alade, naman alade, biskit da kuma romon naman shanu.

Menu don yaki da damuwa

Tebur mai zuwa yana nuna misali na menu mai ƙarancin abinci mai cin gajiyar damuwa na kwanaki 3.

Baya ga yin canje-canje ga abincinku, motsa jiki na yau da kullun yana taimakawa rage rage damuwa da ƙara samar da homonu waɗanda ke ba ku jin daɗin rayuwa.

Don koyon yadda ake haɗa waɗannan abincin a cikin abincinku, kalli bidiyo mai zuwa daga masaninmu na gina jiki: