Mavitamini asanu ndi awiri ofunika kwambiri a antidepressant

Mavitamini asanu ndi awiri ofunika kwambiri a antidepressant

Mndandanda wa mavitamini omwe angathandize kupewa kapena kuchiza mwachibadwa zizindikiro za kuvutika maganizo ndi monga:

Vitamini D

Gwero lalikulu la vitamini D ndi kuwala kwa dzuwa, chomwe ndi chothandiza kwambiri chomwe chimatha kuchiza kuvutika maganizo, komanso matenda ena ambiri.

Vitamini D amadziwika kuti amalimbitsa zolandilira zina muubongo, motero amachulukitsa kuchuluka kwa serotonin. Pamene mlingo wa serotonin ufika pamlingo woyenera mu ubongo, zizindikiro za kuvutika maganizo zimatha kuchepetsedwa. Vitamini D imapezekanso mu dzira yolk, tchizi, ng'ombe, malalanje, nsomba ndi soya mkaka.

Vitamini B6

Zakudya zomwe zili ndi vitamini B6 ndi michere ina yomwe imatha kuthetsa zizindikiro za kupsinjika maganizo, chifukwa imapangitsa kuti mitsempha igwire ntchito mu ubongo komanso imathandizira kuthetsa kusamvana kwa mahomoni mu ubongo, zomwe zingayambitse kuvutika maganizo. Kuonjezera zakudya zokhala ndi vitamini B6, monga nkhuku, nsomba, mkate wa tirigu wonse, nyemba, mazira, masamba, ndi zina zotero, kungathandize kuti mukhale ndi vitamini B6 wokwanira.

Vitamini B3

Kuchepa kwa serotonin mu ubongo ndizomwe zimayambitsa kukhumudwa. Vitamini B3 ikhoza kuthandizira kulimbikitsa kupanga serotonin mu ubongo, motero kumathandiza kuchiza kuvutika maganizo. Zina mwazakudya zabwino kwambiri zokhala ndi vitamini B3 ndi bowa, mtedza, nandolo zobiriwira, nsomba, Turkey ndi nyama ya ng'ombe yodyetsedwa ndi udzu.

Vitamini B12

Kafukufuku wambiri wasonyeza kuti kudya zakudya zokhala ndi vitamini B12 kungathandize kukhazikika maganizo, kulimbitsa mphamvu zamaganizo, komanso kuchepetsa kuvutika maganizo, chifukwa vitamini imeneyi imatha kusunga ma neurotransmitters mu ubongo wathanzi. Mndandanda wa zakudya zokhala ndi vitamini B12 umaphatikizapo nyama ndi chiwindi kuchokera ku nkhuku, nkhono, nsomba, mkaka ndi mkaka.

Vitamini C

Vitamini C ndi imodzi mwazakudya zosunthika kwambiri zomwe zimakhala ndi thanzi labwino, zomwe zimaphatikizapo kuchiza kukhumudwa. Kafukufuku wopangidwa kwa zaka zambiri awonetsa kuti vitamini C imakhudza kwambiri kusintha kwa malingaliro ndi kuchepetsa zizindikiro zina za kuvutika maganizo, monga kusowa maganizo. Kafukufuku akuwonetsa kuti chifukwa chake ndi chifukwa vitamini C imatha kusunga maselo a muubongo. Zakudya zabwino kwambiri za vitamini C ndi malalanje, zipatso, kiwis, kolifulawa, broccoli, tomato, sipinachi, ndi masamba obiriwira.

Vitamini E

Kafukufuku akuwonetsa kuti kumwa vitamini E kudzera muzakudya kapena kumwa zowonjezera tsiku lililonse kumatha kuchepetsa kukhumudwa kwambiri, popeza vitamini E imatha kusunga ma neurotransmitters muubongo kukhala athanzi. Vitamini E angapezekenso mwa kudya mtedza, mtedza, nsomba, mafuta a nsomba, mpendadzuwa, masamba obiriwira a masamba, ma amondi, ndi mafuta a kokonati.

Vitamini B9

Vitamini B9 amadziwikanso kuti folic acid ndipo amabwera ndi maubwino angapo azaumoyo. Kupatsidwa folic acid ndi michere yofunika kwambiri pochiza kukhumudwa, chifukwa imatha kusintha kuchuluka kwa serotonin ndi dopamine muubongo, potero kuchepetsa zizindikiro za kupsinjika maganizo. Kuchuluka kwa vitamini B9 kumatha kusangalatsidwa mwa kuphatikiza magawo okwanira a mphodza, nyemba, nandolo, mapeyala, sipinachi, therere ndi zipatso za citrus muzakudya.

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