Heano gumi echisikigo antidepressants

Heano gumi echisikigo antidepressants

avocado

Avocados zvakare imwe sosi ye tryptophan, pamwe nekuve nezviuru zvemamwe mabhenefiti ehutano. Inenge hafu yeavocado inogona kudyiwa zuva nezuva kuti uwane mhedzisiro inogutsa.

Muriwo wemashizha

Miriwo yemashizha yakasvibira inobatsira kurwisa kuora mwoyo uye kuzvidya mwoyo. Iyo zvakare inotsigira yakakwana kushanda kwehuropi uye inodzivirira kuderera kwekuziva.

hanyanisi

Hanyanisi inoita basa rakakosha mukuvharisa zvimwe zvinhu zvinovharisa kuburitswa kweserotonin mumuviri. Kugadzirwa kwemuviri kweserotonin yakawanda kunobatsira kuti pfungwa dzigare zvakanaka, saka kudya hanyanisi iri mbishi kana kubikwa kunoburitsa zvibereko zvakanaka.

howa

Howa hunogona kubatsira kurwisa kuora mwoyo uye kuzvidya mwoyo nekuda kwezvikonzero zviviri: Chekutanga ndechekuti hune potassium yakawanda, iyo inogona kubatsira kubata kuzvidya mwoyo. Chikonzero chechipiri ndechekuti howa dzakapfuma mune antioxidant inonzi ergothioneine. Iyi antioxidant inobatsira kuderedza oxidative kusagadzikana pamasero ese, kusanganisira ayo ari muuropi. Kuderera kweoxidative kusagadzikana pamasero europi kunogona kubatsira kuderedza manzwiro ekushushikana uye kuora mwoyo.

michero

Paunodya mashoma ecranberries zuva nezuva, manzwiro anodzorwa uye mafungiro anogadzikana. An antioxidant flavonoid inonzi anthocyanin inowanikwa mu cranberries. Flavonoids inobatsira kuderedza kuora mwoyo uye kuzvimba mumuviri wose.

nyemba

Legumes ine mazinga akakwana eamino acid tryptophan, pamwe chete nemagnesium yakawanda, iyo inobatsira zvakanyanya mukuvandudza mafungiro uye hutano hwepfungwa hwese.

madomasi

Madomasi anogona kubatsira kurwisa kukuvadzwa kwekushushikana kwemasero etsinga muuropi, sezvo aine carotenoid inonzi antioxidant lycopene. Nyanzvi dzinokurudzira kudya madomasi kanenge kaviri pasvondo kubatsira kurapa zviratidzo zvekuora mwoyo.

 hove dzine mafuta

Hove dzine mafuta dzakaita sesalmon ne mackerel dzine omega-3 fatty acids yakawanda. Muviri unogamuchira omega-3 fatty acids mumafuta svikiro. Kuve neakawanda lipid mediators muropa anogona kuwedzera hutano hwepfungwa. Asi nyanzvi dzinokurudzira kudzivirira hove dzine mafuta kanopfuura kaviri pasvondo nekuti ine mercury zvakare.

huku

Huku neTurkey zvine tryptophan yakawanda, iyo inoshandiswa nemuviri kugadzira neurotransmitter serotonin. Kana munhu asiri mudyandisi, anogona kudya huku zuva nezuva kuti pfungwa dzake dzirambe dzichishanda zvakanaka uye pfungwa dzake dzakasimba.

Zvigadzirwa zvemukaka

Kuwedzera mamwe maprobiotic-akapfuma zvigadzirwa zvemukaka senge yoghurt pakudya kunobatsira kurwisa kushushikana, kusagadzikana uye kushushikana. Probiotics, iwo tupukanana muzvigadzirwa zvemukaka, anokurudzira kugadzirwa kwakawanda kwemaurotransmitters ayo anokanganisa zvakananga mafungiro uye chishuwo uye anovandudza circadian rhythm.