Ikani pambali mankhwala anu ovutika maganizo ndikudya zakudya izi

Ikani pambali mankhwala anu ovutika maganizo ndikudya zakudya izi

Zakudya monga zipatso ndi nsomba za salimoni zili ndi michere yambiri yomwe ingathandize kuthetsa nkhawa komanso kuchepetsa kupsinjika maganizo, komanso kuphatikiza zakudya ndi zakumwa izi muzakudya zolimbitsa thupi mwachilengedwe ndizothandiza pochiza zizindikiro za nkhawa komanso kukhala ndi zotsatira zabwino pamaganizo, ku zomwe zidasindikizidwa ndi tsamba la Deseret News.

Akatswiri amatsimikizira kuti zakudya ndi zakumwa zotsatirazi zakhala zothandiza pochiza zizindikiro za nkhawa ndi kupsinjika maganizo, kuchenjeza kuti sangathe kuchiza matenda a maganizo, omwe ndi awa:

1. Chamomile

Malinga ndi lipoti lofalitsidwa ndi Healthline, chakumwa cha chamomile, therere lodziwika bwino, chimathandizira kuchepetsa nkhawa chifukwa chimakhala ndi antioxidant komanso anti-inflammatory properties, zomwe zimachepetsa kutupa komwe kumakhudzana ndi nkhawa. Chamomile imaganiziridwanso kuti imathandizira kuwongolera ma neurotransmitters okhudzana ndi malingaliro, monga dopamine ndi serotonin. Malinga ndi zotsatira za kafukufuku yemwe adachitika mu 2017, kutenga ma milligrams 1500 a chamomile tsiku lililonse kumachepetsa kwambiri zizindikiro za nkhawa komanso nkhawa.

2. Salmoni

Salmoni ili ndi zakudya ndi mchere wokhudzana ndi thanzi la ubongo, monga vitamini D, omega-3 fatty acids, docosahexaenoic acid (DHA) ndi eicosapentaenoic acid (EPA). Malinga ndi malipoti ofalitsidwa ndi Healthline, zakudya izi zimathandizira kuwongolera dopamine ndi serotonin, zomwe zimakhudza kusinthasintha komanso kuthetsa nkhawa.

3. Chokoleti chakuda

Chokoleti chakuda chimakhala ndi ubwino wambiri wathanzi ndipo chimatengedwa ngati chakudya chapamwamba, chifukwa chimakhala ndi fiber, iron, magnesium ndi antioxidants. Malinga ndi lipoti la American Psychiatric Association, chokoleti chakuda chimakhala ndi zotsatira zabwino pamalingaliro ndi thanzi. Kafukufuku wa 2019 wopangidwa ndi ofufuza ku University College London adapeza kuti anthu omwe amadya chokoleti chakuda anali ndi mwayi wochepa kwambiri wowonetsa kupsinjika maganizo kuposa omwe sanadye chokoleti konse.

4. Zipatso za Blueberries

Malinga ndi WebMD, mabulosi abuluu ali ndi ma antioxidants ambiri, omwe amadziwika kuti amathandizira kuthetsa nkhawa komanso kuchepetsa kukhumudwa. Zotsatira za kafukufuku wa 2020 zidawonetsa kuti m'mwezi umodzi, achinyamata omwe adamwa ma kiranberi adawonetsa kuti ali ndi zizindikiro zochepa zakukhumudwa. Chifukwa chake, zakudya zopatsa thanzi ndi zipatso, zipatso ndi ndiwo zamasamba zimathandiza kupewa zizindikiro za nkhawa komanso kupsinjika maganizo.

5. Mtedza

Mtedza ndi chakudya chapamwamba chodzaza ndi thanzi labwino, ndipo kudya mtedza wochuluka tsiku ndi tsiku kumagwirizana ndi chiopsezo chochepa cha kuvutika maganizo. 17% chiopsezo chochepa cha kukhumudwa.

Ofufuzawa adapeza kuti akuluakulu azaka zapakati ndi achikulire omwe amadya 30 magalamu a mtedza, monga amondi, walnuts, hazelnuts, pistachios kapena cashews, sakanatha kutenga antidepressants kapena kuvutika maganizo.

Maulosi a horoscope a Maguy Farah a chaka cha 2023