18 Abincin Abinci don Taimakawa Danniya

Wadatacce

• 1. Garin hoda
• 2. Chard na Switzerland
• 3. Dankali mai zaki
• 4. Kimchi
• 5. Artichokes
• 6. Naman ganyayyaki
• 7. Qwai
• 8. Shellfish
• 9. Acerola ceri foda
• 10. Kifi mai kitse
• 11. Faski
• 12. Tafarnuwa
• Yadda Ake Bare Tafarnuwa
• 13. Tahini
• 14. 'Ya'yan sunflower
• 15. Broccoli
• 16. Chickpeas
• 17. Shayin Chamomile
• 18. Shudaya
• Layin kasa

Idan kana jin damuwa, abu ne na dabi'a don neman sauki.

Yayinda yawan damuwa na lokaci-lokaci ke da wahalar gujewa, damuwa mai ɗorewa na iya ɗaukar mummunan lahani ga lafiyar jikinku da motsin zuciyarku. A zahiri, yana iya haɓaka haɗarinku na yanayi kamar cututtukan zuciya da damuwa (,,,).

Abin sha'awa, wasu abinci da abubuwan sha na iya samun halaye masu sauƙaƙa damuwa.

Anan akwai abinci mai sauƙin damuwa da abubuwan sha don ƙarawa zuwa abincinku.

1. Garin hoda

Wannan koren ruwan shayin mai kuzari ya shahara tsakanin masu sha'awar kiwon lafiya saboda yana da wadataccen L-theanine, amino acid mara ƙarancin furotin tare da kaddarorin da ke magance damuwa mai ƙarfi.

Matcha shine mafi kyawun tushen wannan amino acid fiye da sauran nau'ikan koren shayi, kamar yadda akeyi daga koren ganyen shayi wanda aka shuka a inuwa. Wannan aikin yana haɓaka abubuwan da ke cikin wasu mahadi, gami da L-theanine ().

Duk karatun mutum da na dabbobi ya nuna cewa matcha na iya rage damuwa idan abun ciki na L-theanine ya isa sosai kuma maganin kafeyin yayi kasa ().

Misali, a binciken da aka kwashe kwanaki 15 ana yi, mutane 36 sun ci cookies da ke dauke da gram 4.5 na hodar matcha a kowace rana. Sun sami raguwar aiki na alamun damuwa mai matukar damuwa alpha-amylase, idan aka kwatanta da rukunin wuribo ().

2. Chard na Switzerland

Chard na Switzerland shine kayan lambu mai ɗanɗano wanda yake cike da ƙwayoyi masu yaƙar damuwa.

Kwal 1 kawai (gram 175) na daɗaɗɗen chard na Switzerland ya ƙunshi 36% na ƙimar da aka ba da shawara don magnesium, wanda ke taka muhimmiyar rawa a cikin amsawar damuwar jikin ku (,).

Levelsananan matakan wannan ma'adinan suna da alaƙa da yanayi kamar damuwa da harin tsoro. Ari da haka, damuwa na yau da kullun na iya ƙare shagunan magnesium na jikinka, yana mai da wannan ma’adanai mahimmanci yayin da kake cikin damuwa ().

3. Dankali mai zaki

Cin abinci gaba ɗaya, tushen ƙwayoyin carb mai cike da abinci mai gina jiki kamar ɗanɗano mai ɗanɗano na iya taimakawa ƙananan matakan haɓakar damuwa na cortisol ().

Kodayake matakan cortisol an tsara su sosai, damuwa na yau da kullun na iya haifar da lalacewar cortisol, wanda zai iya haifar da kumburi, zafi, da sauran illoli ().

Nazarin mako 8 a cikin matan da ke da nauyin kiba ko kiba ya gano cewa waɗanda suka ci abinci mai wadataccen abinci, ɗakunan abinci mai gina jiki suna da ƙarancin matakan cortisol na salivary fiye da waɗanda suka bi tsarin abinci na Amurka wanda ke cike da ingantaccen carbs ().

Dankali mai ɗanɗano shine abinci cikakke wanda ke ba da kyakkyawan zaɓi na carb. Suna cike da abubuwan gina jiki waɗanda ke da mahimmanci don amsa damuwa, kamar bitamin C da potassium ().

4. Kimchi

Kimchi wani kayan lambu ne wanda aka kera shi da napa kabeji da daikon, nau'in radish. Abincin mai ƙanshi kamar kimchi suna cike da ƙwayoyin cuta masu amfani waɗanda ake kira probiotics kuma suna da ƙwayoyin bitamin, da ma'adanai, da kuma antioxidants ().

Bincike ya nuna cewa abinci mai daɗaɗa na iya taimakawa rage damuwa da damuwa. Misali, a cikin wani nazari a samari 710, waɗanda suka ci abinci mai daɗaɗa sau da yawa ba su da alamun alamun damuwa na zamantakewar jama'a ().

Yawancin sauran karatun suna nuna cewa kayan abinci na rigakafi da abinci mai wadataccen kwayoyi kamar kimchi suna da fa'idodi masu fa'ida ga lafiyar hankali. Wannan wataƙila saboda hulɗar su da ƙwayoyin hanjin ku, wanda ke shafar yanayin ku kai tsaye ().

5. Artichokes

Artichokes shine tushen ƙwayar fiber mai ƙima sosai kuma musamman mai wadataccen maganin rigakafi, wani nau'in zare wanda yake ciyar da ƙwayoyin cuta na cikin ku.

Nazarin dabba ya nuna cewa maganin rigakafi kamar fructooligosaccharides (FOSs), waɗanda ke mai da hankali a cikin artichokes, na iya taimakawa rage matakan damuwa ().

Bugu da ƙari, wani bita ya nuna cewa mutanen da suka ci 5 ko fiye gram na rigakafin rigakafi kowace rana sun sami ingantaccen damuwa da alamun rashin damuwa, kazalika da wannan ƙimar mai inganci, abinci mai cike da prebiotic na iya rage haɗarin damuwa ().

Artichokes kuma suna da yawa a cikin potassium, magnesium, da bitamin C da K, duk waɗannan suna da mahimmanci don amsar danniya mai lafiya (,).

6. Naman ganyayyaki

Naman ganyayyaki, waɗanda suka haɗa da zuciya, hanta, da kodar dabbobi kamar shanu da kaji, sune kyakkyawan tushen bitamin na B, musamman B12, B6, riboflavin, da folate, waɗanda suke da mahimmanci don shawo kan damuwa.

Misali, bitamin na B ya zama dole don samar da kwayar halitta kamar dopamine da serotonin, wadanda ke taimakawa wajen daidaita yanayin (,).

Ingara tare da bitamin B ko cin abinci kamar naman gabobi na iya taimakawa rage damuwa. Binciken nazarin 18 a cikin manya ya gano cewa abubuwan bitamin na B sun saukar da matakan damuwa kuma sun sami fa'ida sosai ().

Kawai yanki 1 (gram 85) na hanta naman sa yana ba da sama da 50% na Darajar Kullum (DV) don bitamin B6 da folate, sama da 200% na DV don riboflavin, kuma sama da 2,000% na DV don bitamin B12 ().

7. Qwai

Sau da yawa ana kiran ƙwai kamar multivitamin na yanayi saboda tasirinsu na gina jiki. Dukkanin ƙwai suna cike da bitamin, ma'adanai, amino acid, da antioxidants da ake buƙata don amsar damuwa mai kyau.

Cikakken ƙwai suna da wadata musamman a cikin ƙwaya, abinci mai gina jiki wanda aka samu cikin ɗimbin yawa a cikin 'yan abinci kaɗan. An nuna Choline yana taka muhimmiyar rawa a lafiyar kwakwalwa kuma yana iya karewa daga damuwa ().

Nazarin dabba ya lura cewa abubuwan haɓaka na yau da kullun na iya taimakawa ƙarfin damuwa da haɓaka yanayi ().

8. Shellfish

Shellfish, wanda ya haɗa da mussel, clams, da oysters, suna da yawan amino acid kamar taurine, wanda aka yi nazarinsa game da abubuwan haɓaka haɓaka yanayi ().

Ana buƙatar Taurine da sauran amino acid don samar da ƙwayoyin cuta irin su dopamine, waɗanda ke da mahimmanci don daidaita tasirin damuwa. A zahiri, karatun yana nuna cewa taurine na iya samun tasirin maganin damuwa ().

Shellfish ana kuma ɗora shi da bitamin B12, zinc, jan ƙarfe, manganese, da selenium, dukkansu na iya taimakawa haɓaka yanayi. Nazarin a cikin manya 2,089 na Jafananci sun haɗu da ƙananan zinc, jan ƙarfe, da manganese tare da ɓacin rai da alamun damuwa ().

9. Acerola ceri foda

Cherries Acerola sune ɗayan mahimman samfuran bitamin C. Suna alfahari da 50-100% fiye da bitamin C fiye da 'ya'yan itacen citrus kamar lemu da lemo ().

Vitamin C yana da hannu cikin amsa damuwa. Abin da ya fi haka, yawancin matakan bitamin C suna da alaƙa da haɓaka yanayi da ƙananan matakan baƙin ciki da fushi. Ari da, cin abinci mai wadataccen wannan bitamin na iya haɓaka yanayin gaba ɗaya (,,).

Kodayake ana iya jin daɗin sabo, cherries acerola suna da saurin lalacewa. Saboda haka, galibi ana sayar dasu azaman foda, wanda zaku iya ƙarawa zuwa abinci da abubuwan sha.

10. Kifi mai kitse

Kifi mai kama da mackerel, herring, salmon, da sardines suna da wadataccen mai a cikin ƙwayoyin omega-3 da bitamin D, abubuwan gina jiki waɗanda aka nuna don taimakawa rage ƙwanƙwasa matakan da haɓaka yanayi.

Omega-3s ba kawai yana da mahimmanci ga lafiyar kwakwalwa da yanayi ba amma kuma yana iya taimaka wa jikin ku magance damuwa. A zahiri, karancin omega-3 yana da alaƙa da ƙara damuwa da damuwa a cikin jama'ar Yammacin (,,).

Vitamin D shima yana taka muhimmiyar rawa a cikin lafiyar hankali da ƙayyadaddun tsari. Levelsananan matakan suna haɗuwa da haɗarin damuwa da damuwa (,).

11. Faski

Faski wani ciyayi ne mai gina jiki wanda yake cike da sinadarin antioxidants - mahaɗan da ke kawar da ƙwayoyin da ba su da ƙarfi da ake kira free radicals da kuma kariya daga gajiya mai kumburi.

Stressin damuwa mai haɗari yana haɗuwa da cututtuka da yawa, gami da rikicewar lafiyar hankali kamar damuwa da damuwa. Nazarin ya ba da shawarar cewa cin abinci mai cike da antioxidants na iya taimakawa hana damuwa da damuwa ().

Antioxidants na iya taimakawa rage ƙonewa, wanda yawanci yakan kasance cikin waɗanda ke da matsanancin damuwa ().

Faski yana da wadatar gaske a cikin carotenoids, flavonoids, da mai mai ƙamshi, dukansu suna da kaddarorin antioxidant masu ƙarfi ().

12. Tafarnuwa

Tafarnuwa tana da yawa a cikin sinadarin sulfur wanda ke taimakawa wajen kara yawan kayan abinci. Wannan antioxidant wani bangare ne na layin farko na jikinku na kariya daga damuwa ().

Abin da ya fi haka, nazarin dabba ya ba da shawarar cewa tafarnuwa na taimakawa wajen magance damuwa da rage alamun alamun damuwa da damuwa. Duk da haka, ana buƙatar ƙarin binciken ɗan adam (, 42).

Yadda Ake Bare Tafarnuwa

13. Tahini

Tahini wadataccen yaduwa ne wanda aka samu daga esan sesame, wanda shine kyakkyawan tushen amino acid L-tryptophan.

L-tryptophan shine farkon yanayin yanayin sarrafa kwayar halitta ta dopamine da serotonin. Biyan abinci mai yawa a cikin tryptophan na iya taimakawa haɓaka yanayi da sauƙaƙe alamun rashin damuwa da damuwa ().

A cikin nazarin kwanaki 4 a cikin samari 25, wani babban abinci na tryptophan ya haifar da yanayi mai kyau, rage damuwa, da kuma rage alamun bayyanar, idan aka kwatanta da rage cin abinci a cikin wannan amino acid ().

14. 'Ya'yan sunflower

'Ya'yan sunflower sune tushen tushen bitamin E. Wannan bitamin mai narkewa yana aiki azaman mai antioxidant mai ƙarfi kuma yana da mahimmanci ga lafiyar hankali.

Lowarancin cin wannan abincin yana haɗuwa da yanayin canji da ɓacin rai ().

Hakanan 'ya'yan sunflower suna da yawa a cikin sauran abubuwan gina jiki masu rage damuwa, gami da magnesium, manganese, selenium, zinc, bitamin B, da tagulla ().

15. Broccoli

Kayan marmari na gishiri kamar broccoli sanannu ne don fa'idodin lafiyarsu. Abincin mai wadataccen kayan marmari na gishiri na iya rage haɗarin wasu cututtukan daji, cututtukan zuciya, da cututtukan ƙwaƙwalwa kamar ɓacin rai (,,).

Kayan marmari masu gishiri kamar broccoli sune mafi mahimmancin tushen abinci na wasu abubuwan gina jiki - gami da magnesium, bitamin C, da folate - waɗanda aka tabbatar suna yaƙi da cututtukan ciki ().

Broccoli yana da wadataccen sulforaphane, mahaɗin sulfur wanda ke da kaddarorin neuroprotective kuma yana iya ba da natsuwa da kuma maganin damuwa (,,).

Bugu da ƙari, kofi 1 (gram 184) na dafaffiyar broccoli an shirya sama da 20% na DV don bitamin B6, haɓakar mafi girma wanda ke da alaƙa da ƙananan haɗarin damuwa da damuwa a cikin mata (,).

16. Chickpeas

Chickpeas suna cike da bitamin masu yaƙi da damuwa da ma'adanai, gami da magnesium, potassium, bitamin B, zinc, selenium, manganese, da jan ƙarfe.

Wadannan kyawawan kayan lefen kuma suna da wadataccen L-tryptophan, wanda jikin ku yake buƙata don samar da twayoyin sararin samaniya ().

Bincike ya gano cewa abincin da ke cike da sunadaran sunadarai kamar kaji na iya taimakawa haɓaka lafiyar kwakwalwa da haɓaka aikin tunani ().

A cikin binciken da aka yi a cikin mutane sama da 9,000, waɗanda suka bi abinci na Bahar Rum mai wadataccen abinci na tsire-tsire kamar legumes sun sami kyakkyawan yanayi da ƙarancin damuwa fiye da waɗanda suka bi tsarin abinci na Yammacin Turai mai wadataccen abinci mai sarrafawa ().

17. Shayin Chamomile

Chamomile wani ganye ne na magani wanda aka yi amfani dashi tun zamanin da azaman mai rage damuwa na halitta. An nuna shayinta da cirewa don inganta kwanciyar hankali da kuma rage alamun damuwa da damuwa (,).

Nazarin mako 8 a cikin mutane 45 tare da damuwa ya nuna cewa shan gram 1.5 na cirewar chamomile ya rage matakan cortisol na salivary da ingantaccen alamun tashin hankali ().

18. Shudaya

Blueberries suna da alaƙa da fa'idodi da yawa na lafiya, gami da haɓaka yanayi (,).

Wadannan berries suna da yawa a cikin antioxidants na flavonoid waɗanda ke da tasirin anti-mai kumburi da ƙwayoyin cuta. Suna iya taimakawa rage kumburi mai nasaba da damuwa da kariya daga lalacewar salula ().

Mene ne ƙari, nazarin ya nuna cewa cin abinci mai ƙoshin flavonoid kamar shuke-shuke na iya kiyayewa daga ɓacin rai da haɓaka yanayinka,,

Layin kasa

Yawancin abinci suna ƙunshe da abubuwan gina jiki waɗanda zasu iya taimaka maka rage damuwa.

Matcha foda, kifi mai mai, kimchi, tafarnuwa, shayi na chamomile, da broccoli kaɗan ne kawai waɗanda zasu iya taimakawa.

Gwada haɗawa da waɗancan abincin da abubuwan sha a cikin abincinku don inganta yanayin damuwa.