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Matenda okhumudwa ndi matenda amisala omwe amatha kusokoneza moyo wa munthu watsiku ndi tsiku. Zitha kuchitika kwa aliyense chifukwa cha zoyambitsa zingapo, monga mbiri ya banja, kuwonongeka kwaubongo, kuvulala kwaubwana, zovuta zamankhwala, mavuto azachuma kapena zovuta zaubwenzi.
Chakudya chabwino chimatha kukhudza kwambiri zizindikilo za kukhumudwa ndikuthandizira kuzisamalira. Ngakhale kasamalidwe ka zamankhwala ndi upangiri ndiye njira zabwino zothanirana ndi kukhumudwa, kusintha kadyedwe kumathandizanso kuti munthu akhale ndi thanzi labwino pakapita nthawi. Onani zakudya zingapo zopindulitsa zomwe zimathandiza kuthana ndi kukhumudwa.
1. Apple
Kafukufuku akuwonetsa kuti kudya zipatso ndi ndiwo zamasamba zochulukirapo kumalumikizana ndi mavuto azaumoyo monga nkhawa, kusinthasintha kwa malingaliro ndi kupsinjika. Amathandizira kulimbitsa thanzi lathu lamaganizidwe chifukwa chakupezeka kwa michere yofunikira. Popeza apulo ali ndi thanzi labwino, zimatha kuthana ndi kukhumudwa. [1]
Zoyenera kuchita: Phatikizani apulo pazakudya zanu kangapo pamlungu. Mutha kuwathira ku oatmeal, saladi yazipatso, zikondamoyo kapena yoghurt.
2. nthochi
Amayi atha kukhala okhumudwa kuposa amuna chifukwa cha kusintha kwa mahomoni m'mimba ndi zina. [ziwiri] Kafukufuku wopingasa awonetsa kuti kumwa nthochi kwambiri kumawonetsa phindu pakuchepa kwachisoni mwa akazi, poyerekeza ndi amuna. [3] Banana ali ndi potaziyamu wambiri komanso ma antioxidants.
Zoyenera kuchita: Mutha kuphatikiza nthochi monga ma smoothies, milkshakes, muffins kapena kungowonjezera pambale wazipatso.
3. Chivwende
Chivwende ndi chakudya chokhala ndi antioxidant chomwe chingakhale chothandiza paumoyo waubongo. Lili ndi mavitamini C awiri omwe ali ndi ma antioxidant komanso ma lycopene omwe amateteza ma cell amubongo ndikuchepetsa kuyambika kwa matenda osachiritsika monga dementia. Vitamini B6 mu chivwende chimathandizanso kukweza magwiridwe antchito aubongo. Chifukwa chake chivwende chimatha kukhala chakudya chabwino chomwe chimathandizira kupsinjika.
Zoyenera kuchita: Mutha kuphatikiza chivwende mumadyedwe anu monga msuzi kapena kuwaphatikizira mumtsuko wazipatso.
4. Kiwi
Kiwi ali ndi vitamini C yemwe ndi antioxidant wamphamvu. Kugwiritsa ntchito Kiwi kumatha kuthandizira kukulitsa chisangalalo cha munthu yemwe ali ndi zosokoneza pang'ono, kukuwonetsa kafukufuku. Amakhudzidwanso ndi kuchepa kwa zizindikilo monga kutopa, kukhumudwa komanso kukwiya komwe kumalumikizidwa ndi kuchepa kwa vitamini C. [4]
Zoyenera kuchita: Njira yabwino ndikudya kiwi molunjika mutachotsa khungu kapena kuphatikizira pakudya mu saladi.
5. Peyala
Avocado ili ndi michere yambiri monga vitamini B6, vitamini C, folate, vitamini K ndi monounsaturated fatty acis. Ntchito yotsutsa-kutupa ya mafuta acid imathandizira kuchepetsa kutupa muubongo ndikusungabe magwiridwe antchito a ma neurotransmitters. Avocado ndi imodzi mwazakudya zabwino kwambiri zomwe zimathandizira kukhumudwa.
Zoyenera kuchita: Sangalalani ndi ma avocado powaza mchere pang'ono. Muthanso kuwonjezera pa msuzi wanu kapena konzekerani kuvala saladi pogwiritsa ntchito peyala.
6. Kaloti
Pakafukufuku wofufuza, zidapezeka kuti zipatso ndi ndiwo zamasamba zosaphika monga kaloti zimathandizira kuchepetsa zizindikilo zakukhumudwa ndikukhala ndi malingaliro okhutira ndikukhala ndi moyo, poyerekeza ndi zipatso ndi ndiwo zamasamba zophika / zokonzedwa kapena zamzitini. [5]
Zoyenera kuchita: Onjezani kaloti wosaphika waiwisi ku saladi kapena idyani yaiwisi ndikudyetsa yogurt.
7. Strawberry
Strawberry imakhala pamndandanda wazipatso zopewetsa kupsinjika ndi chakudya cha Antidepressant (AFS) cha 31%. AFS ndi njira yolembetsera michere yomwe idapangidwa kuti ipereke malingaliro azakudya pazovuta zokhudzana ndi thanzi lam'mutu. [6] Chipatsocho chili ndi vitamini C wambiri yemwe amathandizira pakuwongolera ma endorphins, mahomoni omwe amapangitsa munthu kukhala wosangalala komanso amakhala ndi thanzi labwino.
Zoyenera kuchita: Pangani sitiroberi yosalala kapena kuwonjezera pa mbale yazipatso, mchere kapena zikondamoyo.
8. Zolemba
Cashews amakhala ndi michere yolimbitsa thupi monga magnesium, vitamini B6 ndi vitamini B3. Zakudyazi zimathandizira kupanga serotonin, mankhwala osangalala omwe amalimbana ndi zipsinjo zokhumudwitsa. Komanso, ma antioxidants mu cashew amateteza ma cell amubongo kuti asawonongeke chifukwa cha kupsinjika kwa oxidative.
Zoyenera kuchita: Onjezerani ma cashews ku smoothies anu kapena mbale yazipatso.
9. Nutmeg
Kafukufuku wasonyeza kuti mtedza umatha kukhala wopanikizika. Zikuwonetsa zabwino kwambiri pamitsempha yapakati (CNS) yomwe imaphatikizapo ubongo ndi msana. Chifukwa chake, nutmeg imatha kuthandizira kuthana ndi kukhumudwa komanso kuda nkhawa. [7]
Zoyenera kuchita: Onjezani mkaka wa nutmeg kuma oats anu, zikondamoyo kapena zipatso zosaphika monga maapulo.
10. Mbewu zamphesa
Mbeu zamchere zimakhala ndi omega-3 fatty acids ambiri omwe amakhala ndi nkhawa. Kafukufuku wasonyeza zotsatira zabwino za kubadwa kwa matenda obwera m'mimba pambuyo pobereka, kuda nkhawa, kutopa, kupweteka mutu komanso kusintha kwamaganizidwe. Omega-3 fatty acids amathandizira kuwongolera ma neurotransmitters, kukanika komwe kumayambitsa kukhumudwa. [8]
Zoyenera kuchita: Onjezerani mbewu zamakedzana m'ma smoothies anu, perekani pamwamba pa saladi kapena onjezerani pazinthu zophika.
11. Cardamom
Ngakhale kafukufuku wambiri pamomwe cardamom imalimbikira kukhumudwa sikuchitika, kafukufuku wambiri akuwonetsa kuti zonunkhira monga Cardamom, zomwe timagwiritsa ntchito kuphika tsiku ndi tsiku, zimakhudza thanzi lam'mutu. Ma phytochemicals omwe amapezeka mu cardamom amathetsa mavuto okhudzana ndi mitsempha yapakatikati monga kukhumudwa, nkhawa komanso khunyu. Chifukwa chake, cardamom ikhoza kukhala njira yanyumba yothetsera kukhumudwa. [9]
Zoyenera kuchita: Konzani tiyi wa cardamom kapena muzigwiritsa ntchito pophika masamba ndi ma curry.
12. Katsitsumzukwa
Mavitamini ochepa a vitamini B ndi folic acid m'thupi amalumikizidwa ndi kukhumudwa. Katsitsumzukwa kadzaza ndi mavitamini a folate ndi B omwe ndiabwino kuthana ndi kukhumudwa kapena zofooka komanso kutulutsa nkhawa.
Zoyenera kuchita: Katsitsumzukwa kakhoza kudyedwa ngati mawonekedwe achangu. Pewani kumwa mopitirira muyeso chifukwa zingayambitse kuphulika.
13. Broccoli
Kupanga ma neurotransmitters a ntchito zosiyanasiyana zamaubongo kumafunikira zokwanira michere. Kusalinganika kwa michere kumalumikizidwa ndi kukhumudwa ndi matenda ena amisala. Broccoli ili ndi michere yambiri monga vitamini C, iron, potaziyamu, fiber ndi zina zambiri. Chifukwa chake, broccoli itha kutenga gawo laling'ono koma lofunikira popewa kukhumudwa. [10]
Zoyenera kuchita: Konzani masamba powonjezera broccoli kapena onjezani pasitala kapena msuzi wanu.
14. Dzungu
Dzungu limakhazikitsa thanzi lamisala. Kukhalapo kwa magnesium, fiber ndi antioxidants kumathandizira kuwongolera ma neurotransmitters, kumachepetsa kuwonongeka kwaubongo ndikusintha zovuta zamaganizidwe monga kukhumudwa, kusokonezeka kwa malingaliro ndi kupsinjika.
Zoyenera kuchita: Idyani nthanga za dzungu ngati chotupitsa kapena ponyani mu mbale yanu yazipatso.
15. Masamba
Nyemba monga nyemba zakuda, nyemba za impso, nandolo ndi nyemba za moong zimawerengedwa kuti ndi chakudya chambiri chomwe chimapindulitsa pamavuto amisala. Kafukufuku wasonyeza kuti nyemba zimathandiza kuthana ndi zipsinjo, makamaka mwa azimayi a perimenopausal. Amanenedwa kuti azidya zakudya zochepa za nyemba kuti ateteze ku nkhawa zomwe zimakhudza amayi omwe ali ndi vuto lakumapeto kwa nthawi. [khumi ndi chimodzi]
Zoyenera kuchita: Konzani msuzi kapena ndiwo zamasamba powonjezera nyemba.
16. Sipinachi
Sipinachi imadziwika chifukwa chamaganizidwe amthupi komanso thanzi. Kafukufuku wasonyeza kuti sipinachi ili ndi zotsutsana ndi kukhumudwa komanso kuthana ndi nkhawa. Amachepetsa kuchuluka kwa magazi a corticosterone (kuchuluka kwake komwe kumayambitsa kupsinjika) ndikuwonjezera milingo ya glutamine ndi glutamate, amino acid omwe amathandiza muubongo kugwira ntchito. [12]
Zoyenera kuchita: Ndibwino kuti muzidya pafupifupi theka la chikho cha sipinachi yophika patsiku.
17. Tiyi Wazitsamba
Ma tiyi azitsamba monga chamomile, wobiriwira, wort wa St. John ndi ashwagandha atha kuthana ndi zofooka. Kuchuluka kwa ma antioxidants ndi zinthu zina zofunika mu ma teas zimayang'anira kutulutsa kwa dopamine ndi serotonin ndikusintha magwiridwe antchito aubongo.
Zoyenera kuchita: Idyani chamomile / wobiriwira / ashwagandha kapena mitundu ina yazitsamba monga zakumwa.
18. Zogulitsa Mkaka Wochepa
Kafukufuku amalankhula zakuchepetsa kwa zofooka nthawi yapakati ndikudya mkaka ndi calcium. [13] Zakudya za mkaka wopanda mafuta ambiri ndi yoghurt zimathandiza kuchepetsa zizindikilo zokhumudwitsa ndikukweza chisangalalo chathanzi labwino.
Zoyenera kuchita: Phatikizani kuchuluka kwa mkaka (mkaka, yoghurt, tchizi, batala) muzakudya zanu tsiku lililonse.
19. Nyama Yotsamira
Zakudya zotsamira ndizochokera ku vitamini B12 ndi folate zomwe zimathandizira kupitiliza kugwira ntchito kwa CNS komwe kumaphatikizaponso ubongo. Zakudya zam'thupi monga chiwindi ndizolemera mu selenium ndipo ndizotheka kuthana ndi zipsinjo komanso kusinthasintha kwamaganizidwe. Chifukwa chake, nyama zowonda komanso nyama zamagulu zimatha kuthana ndi kukhumudwa. [19]
Zoyenera kuchita: Phatikizani nyama yambiri yopanda mafuta muzakudya zanu. Chifuwa cha nkhuku chimadziwika kuti ndi imodzi mwa nyama zabwino kwambiri. Mutha kuziwonjezera pasitala, masangweji, Zakudyazi kapena kukonzekera nyemba.
20. Mbewu Zonse
Kafukufuku angapo akuwonetsa kuti mbewu zonse monga mpunga wabulauni, oats, quinoa, tirigu ndi balere zili ndi ma carbs ambiri omwe amathandizira kuyambitsa ma neurotransmitters a ubongo (serotonin ndi tryptophan) zomwe ndizofunikira polimbikitsa thanzi ndikuchepetsa nkhawa. Amapereka mphamvu zochepa koma zokhalitsa muubongo.
Zoyenera kuchita: Idyani mbewu zonse zomwe tatchulazi. Chenjezo: Ena mwa njerezi sangakhale oyenera ngati muli ndi vuto la gluteni.
21. Mafuta Ofunika
Mafuta ofunikira monga lavender, bergamot ndi rose amathandizira kutsitsa kukhumudwa ndi nkhawa zikagwiritsidwa ntchito mu aromatherapy. Amathandizira dongosolo la serotonergic, amalimbikitsa kupumula ndikusintha malingaliro. [makumi awiri]
Zoyenera kuchita: Thirani madontho ochepa a 2-3 amafuta aliwonse ofunikira m'madzi ofunda. Phimbani mutu ndi thaulo ndikupumira mpweya.
