Nawa ma antidepressants khumi achilengedwe

Nawa ma antidepressants khumi achilengedwe

peyala

Mapeyala alinso gwero lina la tryptophan, komanso kukhala ndi miyandamiyanda ya maubwino ena azaumoyo. Osachepera theka la mapeyala amatha kudyedwa tsiku lililonse kuti akwaniritse zotsatira zake.

Zamasamba zamasamba

Zamasamba zobiriwira zamasamba zimathandiza kulimbana ndi kupsinjika maganizo ndi nkhawa. Imathandiziranso kugwira ntchito bwino kwaubongo ndikuletsa kuchepa kwa chidziwitso.

anyezi

Anyezi amagwira ntchito yofunika kwambiri poletsa zinthu zina zomwe zimalepheretsa kupanga serotonin m'thupi. Kupanga kwa thupi kwa serotonin yambiri kumathandizira kukhala ndi thanzi labwino m'maganizo, kotero kudya anyezi osaphika kapena ophika kumabweretsa zotsatira zabwino.

bowa

Bowa angathandize kulimbana ndi kuvutika maganizo ndi nkhawa pazifukwa ziwiri: Choyamba n’chakuti ali ndi potaziyamu wambiri, amene amathandiza kuthetsa nkhawa. Chifukwa chachiwiri ndi chakuti bowa ndi wolemera mu antioxidant wotchedwa ergothioneine. Antioxidant iyi imathandizira kuchepetsa kupsinjika kwa okosijeni pama cell onse, kuphatikiza omwe ali muubongo. Kuchepetsa kupsinjika kwa okosijeni pama cell a ubongo kungathandize kuchepetsa nkhawa komanso kukhumudwa.

zipatso

Mukadya ma cranberries ochepa tsiku lililonse, malingaliro amawongolera ndipo malingaliro amakhazikika. Antioxidant flavonoid yotchedwa anthocyanin imapezeka mu cranberries. Flavonoids amathandizira kuchepetsa kukhumudwa komanso kutupa mthupi lonse.

nyemba

Mbeu za nyemba zimakhala ndi tryptophan yokwanira ya amino acid, komanso magnesium yambiri, yomwe imathandizira kwambiri kuwongolera malingaliro ndi thanzi labwino.

tomato

Tomato angathandize kuthana ndi kupsinjika kwa ma cell a mitsempha muubongo, chifukwa ali ndi carotenoid yotchedwa antioxidant lycopene. Akatswiri amalangiza kudya tomato osachepera kawiri pa sabata kuti athetse zizindikiro za kuvutika maganizo.

 nsomba zamafuta

Nsomba zamafuta monga salmon ndi mackerel zili ndi omega-3 fatty acids ambiri. Thupi limalandira omega-3 fatty acids mu sing'anga yamafuta. Kukhala ndi oyimira pakati pa lipid m'magazi kumatha kulimbikitsa thanzi lamalingaliro. Koma akatswiri amalimbikitsa kupewa nsomba zamafuta kawiri pa sabata chifukwa zimakhalanso ndi mercury.

nkhuku

Nkhuku ndi Turkey zili ndi tryptophan yambiri, yomwe thupi limagwiritsa ntchito kupanga neurotransmitter serotonin. Ngati munthu sadya zamasamba, amatha kudya nkhuku tsiku lililonse kuti ubongo wake ukhale wogwira ntchito komanso kuti maganizo ake akhale olimba.

Zamkaka

Kuonjezera zakudya zamkaka zokhala ndi ma probiotic monga yogurt pazakudya kumathandiza kuthana ndi nkhawa, nkhawa komanso kukhumudwa. Ma Probiotics, tizilombo tating'onoting'ono tomwe timapanga mkaka, timalimbikitsa kupanga ma neurotransmitters ambiri omwe amakhudza mwachindunji malingaliro ndi chilakolako komanso kusintha kayimbidwe ka circadian.