11 Abincin da Zai Iya Sauƙaƙe Damuwa

Wadatacce

• 1. Avocados
• 2. Salmon
• 3. Tart Cherry Juice
• 4. Broccoli
• 5. Almonds
• 6. Edamame
• 7. Gurasar Gurasar Abinci
• 8. Wake
• 9. 'Ya'yan Citrus
• 10. Strawberries
• 11. Taliya Mai Alkama
• Bita don

Lokacin da kuke jin damuwa, mai yiwuwa ba za ku yi zaɓin cin abinci mafi koshin lafiya ba. Abby Langer, RD, mai Abby Langer Nutrition a Toronto ya ce "Lokacin da muke cikin damuwa, muna son cire tunanin mu daga abin da ke faruwa, don haka mu juya zuwa abinci saboda yana sa mu ji daɗi kuma yana shagaltar da mu." Wasu abincin da kuka ji daɗin lokacin yaro, a ce, cakulan, guntun dankalin turawa, ko kajin kaji, na iya haifar da abubuwan tunawa masu daɗi, don haka mu ci su don mu mayar da kanmu cikin wannan wurin farin ciki, in ji ta.

Amma wannan zai iya ƙara tsananta matsalar. "Ice cream da kwakwalwan kwamfuta na iya sa ku ji daɗi a cikin ɗan gajeren lokaci, amma a cikin dogon lokaci, a zahiri za su iya inganta lafiyar ku-da damuwa," in ji Abby Langer, RD, mai Abby Langer Nutrition a Toronto. "Lokacin da kuke jin haushi, kuna buƙatar kula da jikin ku, kada ku doke shi da abinci mara nauyi."

Don sauka zuwa cikakkun bayanai na ilimin lissafin jiki, jiki yana da amsa ta jiki sosai ga damuwa (tunanin: tashin hankali na tsoka, ciwon sukari na jini, canjin numfashi, zuciya mai tsere) kamar hormones na damuwa kamar adrenaline, noradrenaline, da cortisol famfo ta hanyar tsarin ku. Ƙara ciki mai ɓacin rai da canje -canjen ci, kuma kun sami kanku mummunan biki.

Bisa ga American M Association, wannan "yaki ko jirgin" mayar da martani ne mai nazarin halittu aiwatar da cewa mai yiwuwa amfani da wuri a cikin tsarin juyin halitta-amma ba sosai ga zamani stressors kamar zirga-zirga, m deadlines, kuma Dating matsaloli. Saboda damuwa na yau da kullun na iya haifar da al'amuran kiwon lafiya na yau da kullun, yana da mahimmanci a sami kulawa akan shi ASAP.

Maimakon yin nishaɗi har zuwa Ben & Jerry, gwada waɗannan lafiyayyun abinci don damuwa don haifar da kwanciyar hankali daga ciki zuwa waje.

1. Avocados

Wannan 'ya'yan itace mai mahimmanci shine kyakkyawan tushen bitamin B6, wanda aka nuna don rage damuwa ta hanyar taimakawa wajen kula da tsarin jin dadi mai kyau. Avocado kuma yana ba da abinci mai lafiyayyen zuciya na potassium (avocado ɗaya yana da 975mg, yayin da ayaba ke da 422mg kawai), wanda ke taimakawa daidaita hawan jini. Don samun madaidaicin wannan babban abincin don damuwa, toka toast avocado toast ko haɗa tare da kwanon guacamole. (PS Anan ga yadda ake yanke avocado daidai.)

2. Salmon

Wannan kifin nama yana da yawa a cikin kitse na omega-3, wanda bincike ya nuna yana haɓaka yanayin yanayi. Bugu da ƙari, omega-3s na taimakawa wajen kare zuciyar ku, wanda ke da mahimmanci lokacin da ake biyan ku haraji. Damuwa yana haifar da hormone cortisol ya tashi, kuma idan matakan sun kasance masu girma, zai iya haifar da lalacewa ga tsarin zuciya na zuciya (ba tare da ambaton haifar da kumburi ba). Salmon shima babban sashi ne na abincin Rum, tsarin cin abinci wanda a kodayaushe yana ɗaya daga cikin mafi kyawun godiya ga fa'idodin lafiyar sa.

3. Tart Cherry Juice

Ba wai kawai game da cin abinci don damuwa ba - abubuwan sha na iya taimakawa, suma. Wannan shine dalilin da ya sa Alex Caspero, RD, mahaliccin Ilimin Delish, ya ba da shawarar saukar da ruwan 'ya'yan itacen ceri idan kuna jin daɗi musamman. "Sugary da abinci da abubuwan sha masu cike da kafeyin na iya ƙara jin daɗi da haɓaka matakan sukari na jini, wanda zai iya shafar yanayin ku," in ji ta.

Amma ruwan 'ya'yan itace ceri yana ba da gyare-gyaren melatonin wanda ba zai iya taimakawa kawai kwantar da hankalin ku ba amma yana ƙarfafa tsarin barci mai kyau. Sip a kan gilashi da yamma, ko gama aikinku tare da gilashin 8-ounce, saboda yana iya hanzarta dawo da motsa jiki.

4. Broccoli

Kofi ɗaya na dafaffen broccoli ya ƙunshi bitamin C sau biyu a matsayin matsakaicin lemu, wanda ke taimakawa sarrafa hawan jini da matakan cortisol. Hakanan yana ƙarfafa tsarin rigakafi, wanda zai iya raunana ta hanyar damuwa (yana sa ku zama masu saurin kamuwa da mura). Haɗa broccoli a cikin omelet na safe, ko tsoma shi cikin hummus don cin abincin rana. (Kuna iya gwada waɗannan girke-girke na Thai masu lafiya cike da yawancin abinci mafi kyau don damuwa.)

5. Almonds

Servingaya daga cikin hidimar wannan ƙwaya mai ƙoshin lafiya ya ƙunshi kashi 20 na ƙimar ku na yau da kullun da aka ba da shawarar magnesium, ma'adinai wanda kuma yana taimakawa sarrafa matakan cortisol. Nazarin ya kuma nuna cewa magnesium yana da tasirin kwantar da hankali akan tsarin juyayi kuma yana iya haɓaka bacci mai kyau. "Bugu da ƙari, dukkanmu muna son ƙuntatawa kan wani abu lokacin da muke damuwa, daidai ne?" In ji Langer. Ajiye tarkacen wannan babban abincin don damuwa kusa da, kuma a raba zuwa kashi-kashi ɗaya (kimanin girman gilashin harbi) don yin kullun a cikin yini.

6. Edamame

Tsallake soyayyen appetizers kuma kuyi odar zagaye na dafamame na gaba a lokacin da kuka buga mashaya sushi. "Wasu abubuwan gina jiki na iya haɓaka yanayi, yayin da abinci mai daɗi mai daɗi zai iya saukar da ku cikin jiki saboda suna da wuyar narkewa," in ji Marisa Moore, R.D., masanin abinci mai gina jiki a Atlanta kuma mai magana da yawun Cibiyar Nutrition da Dietetics. A matsayin kari, veggie yana da wadata a cikin bitamin B-tare da bitamin D, folic acid, calcium, da magnesium-wani nau'in nau'in nau'i na halayen da ke taimakawa jiki ya samar da serotonin mai inganta yanayin neurotransmitter.

7. Gurasar Gurasar Abinci

Haka ne, carbohydrates ba su da iyaka lokacin da kake neman abinci don damuwa. Amma idan kun iyakance iri iri (fararen) iri, jikinku da kwakwalwarku za su gode muku. "Carbohydrates na taimaka wa jikinmu don samar da serotonin na kwantar da hankali, kuma gurasar hatsi gabaɗaya tana ba da lafiyayyen kashi tare da bitamin B don naushi ɗaya da biyu na kwanciyar hankali," in ji Langer. Lokaci na gaba za ku buga karfe 3 na yamma. slump, kai don wasan sau uku na abinci waɗanda ke yaƙar damuwa: fasa avocado kwata-kwata a kan yanki na ƙoshin hatsi kuma ku gama da cokali biyu na baƙar fata. (BTW, ga banbanci tsakanin alkama da hatsi duka.)

8. Wake

Shin kun san cewa magnesium da damuwa suna da alaƙa? Gaskiya ne: "Waɗanda ke da ƙarancin magnesium suna iya samun matakan furotin na C-reactive," in ji Caspero-kuma masu bincike sun gano cewa ƙididdigar furotin na C-reactive yana da alaƙa da ƙarin damuwa da haɗarin rashin damuwa. Ba a ma maganar magnesium yana taimakawa wajen sarrafa cortisol da hawan jini, in ji ta. Maganin, to, shine ya ƙona abinci na magnesium don dutsen damuwa - ɗayan ɗayan shine wake. Pinto, lima, da wake koda suna da kyau musamman, don haka ku tara burrito ɗinku, ku motsa cikin miya, ko ku yayyafa da taliya.

9. 'Ya'yan Citrus

Tuffa a rana na iya nisantar da likita, amma lemu na iya kawar da damuwa. Caspero ya ce "An nuna allurai masu yawa na bitamin C don rage hawan jini, wanda ke iya haɓaka yayin lokacin damuwa," in ji Caspero. (A nan akwai hanyoyi guda tara don samun cikar bitamin C tare da 'ya'yan itatuwa citrus.) Don ƙarin fiber na yaki da yunwa daga wannan abinci mafi kyau don damuwa, abun ciye-ciye a kan dukan 'ya'yan itace maimakon gulping a kan ruwan 'ya'yan itace kadai, kamar yadda juicing sau da yawa tube 'ya'yan itatuwa na gina jiki. .

10. Strawberries

Maimakon isa ga kwalin cakulan, kwantar da haƙoran ku mai daɗi tare da yanka strawberry, in ji Langer. Bayan kasancewa tushen sukari na halitta (maimakon abubuwan da zasu iya haifar da ciwon sukari na jini), kofi na strawberries yana ba da kashi 149 na ƙimar shawarar yau da kullun na bitamin C mai sarrafa hawan jini.

11. Taliya Mai Alkama

Idan kana neman abinci don damuwa, kada ka yi watsi da shi duka abinci mai dadi. Wasu zaɓuɓɓuka, kamar taliya, suna haɓaka matakan kwantar da hankalin serotonin, in ji Caspero. "Bugu da ƙari, abinci masu jin daɗi kawai suna jin daɗin ci! Suna ba ku sauƙi na ɗan lokaci daga duk abin da ke damuwa yayin da kuke mai da hankali kan jin daɗin cin abinci maimakon tushen matsalolinmu, "in ji ta. Amma ba kawai game da abin da ke kwantar da hankali ba. Taliya kuma na iya ƙunsar samar da serotonin, kuma waɗanda aka yi da 100 bisa ɗari gabaɗayan garin alkama suna ba da fiber da furotin, wanda zai iya taimakawa wajen hana yunwa. (Mai dangantaka: 10 Paleo-Friendly Comfort Commercial Dinners)

Bita don