Ajiye magungunan rage damuwa kuma ku ci waɗannan abincin

Ajiye magungunan rage damuwa kuma ku ci waɗannan abincin

Abinci kamar berries da salmon suna da wadataccen abinci mai gina jiki waɗanda zasu iya taimakawa rage damuwa da rage damuwa, kuma haɗa waɗannan abinci da abubuwan sha cikin daidaitaccen abinci ta hanyar dabi'a yana da tasiri don taimakawa wajen magance alamun damuwa kuma yana da tasiri mai kyau akan lafiyar hankali, a cewar ga abin da gidan yanar gizon Deseret News ya buga.

Masana sun tabbatar da cewa wadannan abinci da abubuwan sha sun tabbatar da tasiri wajen magance alamun damuwa da damuwa, inda suka yi gargadin cewa ba za su iya magance matsalar tabin hankali ba, kamar haka.

1. Chamomile

A cewar wani rahoto da Healthline ta buga, abin sha na chamomile, sanannen ganye, yana taimakawa kwantar da hankali saboda yana da sinadarin antioxidant da anti-inflammatory, wanda hakan ke rage kumburin da ke tattare da damuwa. Ana kuma tunanin chamomile don taimakawa wajen daidaita abubuwan da ke da alaƙa da yanayi, kamar dopamine da serotonin. Bisa ga sakamakon binciken da aka gudanar a shekara ta 2017, shan miligram 1500 na chamomile a kowace rana yana rage alamun damuwa da damuwa.

2. Salmon

Salmon ya ƙunshi sinadarai da ma'adanai masu alaƙa da lafiyar kwakwalwa, kamar bitamin D, omega-3 fatty acids, docosahexaenoic acid (DHA) da eicosapentaenoic acid (EPA). A cewar rahoton Healthline da aka buga, waɗannan sinadarai suna taimakawa wajen daidaita dopamine da serotonin, wanda ke shafar yanayi kuma yana kawar da damuwa.

3. Dark cakulan

Dark cakulan yana ba da fa'idodin kiwon lafiya da yawa kuma ana ɗaukarsa babban abinci, saboda yana cike da fiber, iron, magnesium da antioxidants. A cewar wani rahoto na Ƙungiyar Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Chocolate yana da alaƙa da tasiri mai kyau akan yanayi da lafiyar kwakwalwa. Wani bincike na 2019 da masu bincike a Jami'ar College London suka gudanar ya gano cewa mutanen da suka ci cakulan cakulan suna da ƙarancin rashin daidaituwa na ba da rahoton alamun baƙin ciki fiye da waɗanda ba sa cin cakulan kwata-kwata.

4. blueberries

A cewar WebMD, blueberries suna da wadata a cikin antioxidants, waɗanda aka sani don taimakawa wajen kawar da damuwa da sauƙi na damuwa. Sakamako na wani bincike na 2020 ya nuna cewa a cikin tsawon wata guda, matasa waɗanda suka sha kariyar cranberry sun ba da rahoton ƙarancin alamun damuwa. Don haka, daidaita cin abinci tare da 'ya'yan itatuwa, berries da kayan lambu suna taimakawa wajen hana alamun damuwa da damuwa.

5. Kwayoyi

Kwaya abinci ne mai cike da fa'idar lafiyar kwakwalwa, kuma cin 'ya'yan goro a kullum yana da alaka da rage kasadar damuwa.Wani bincike na baya-bayan nan, da aka buga a mujallar Clinical Nutrition, ya gano cewa cin 'ya'yan goro a kullum yana da alaka da. 17% ƙananan haɗarin ciki.

Masu binciken sun gano cewa masu matsakaicin shekaru da tsofaffi wadanda suka ci gram 30 na goro, irin su almonds, gyada, hazelnuts, pistachios ko cashews, ba su da yuwuwar shan magungunan kashe-kashe ko kuma samun damuwa.

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