Beha li-antidepressants tsa hau ka thoko 'me u je lijo tsena

Beha li-antidepressants tsa hau ka thoko 'me u je lijo tsena

Lijo tse kang monokotšoai le salmon li na le limatlafatsi tse ngata tse ka thusang ho imolla matšoenyeho le ho fokotsa khatello ea maikutlo, 'me ho kenyelletsa lijo le lino tsena lijong tse leka-lekaneng ka tsela ea tlhaho ho thusa ho phekola matšoao a ho tšoenyeha le ho ba le phello e ntle bophelong ba kelello, ho se phatlalalitsoeng ke webosaete ea Deseret News.

Litsebi li tiisa hore lijo le lino tse latelang li ipakile li sebetsa hantle ho phekoleng matšoao a ho tšoenyeha le khatello ea maikutlo, li lemosa hore li ke ke tsa phekola mafu a kelello, a latelang:

1. Chamomile

Ho ea ka tlaleho e hatisitsoeng ke Healthline, seno-mapholi sa chamomile, setlama se tsebahalang, se thusa ho kokobetsa matšoenyeho hobane se na le antioxidant le anti-inflammatory properties, e leng se fokotsang ho ruruha ho amanang le ho tšoenyeha. Hape ho nahanoa hore Chamomile e thusa ho laola li-neurotransmitters tse amanang le maikutlo, tse kang dopamine le serotonin. Ho ea ka liphetho tsa phuputso e entsoeng ka 2017, ho nka 1500 milligrams ea chamomile letsatsi le leng le le leng ho fokotsa haholo matšoao a khatello ea kelello le matšoenyeho.

2. Salmon

Salmon e na le limatlafatsi le liminerale tse amanang le bophelo bo botle ba boko, joalo ka vithamine D, omega-3 fatty acids, docosahexaenoic acid (DHA) le eicosapentaenoic acid (EPA). Ho ea ka litlaleho tse hatisitsoeng ke Healthline, limatlafatsi tsena li thusa ho laola dopamine le serotonin, e amang maikutlo le ho imolla matšoenyeho.

3. Chokolete e lefifi

Chokolete e lefifi e fana ka melemo e mengata ea bophelo bo botle 'me e nkoa e le lijo tse monate haholo, hobane e tletse fiber, tšepe, magnesium le antioxidants. Ho ea ka tlaleho ea American Psychiatric Association, chokolete e lefifi e amahanngoa le liphello tse ntle maikutlong le bophelo bo botle ba kelello. Phuputso ea 2019 e entsoeng ke bafuputsi Univesithing ea London London e fumane hore batho ba jang chokolete e lefifi ba na le menyetla e tlase haholo ea ho tlaleha matšoao a khatello ea maikutlo ho feta ba sa je chokolete ho hang.

4. Li-Blueberries

Ho ea ka WebMD, li-blueberries li na le li-antioxidants tse ngata, tse tsejoang ka ho thusa ho imolla matšoenyeho le ho kokobetsa maikutlo a ho tepella maikutlong. Liphetho tsa phuputso ea 2020 li senotse hore nakong ea khoeli, bacha ba nkileng li-supplement tsa cranberry ba tlaleha matšoao a fokolang a khatello ea maikutlo. Kahoo, lijo tse nang le phepo e nepahetseng le litholoana, monokotsoai le meroho li thusa ho thibela matšoao a ho tšoenyeha le ho tepella maikutlong.

5. Linate

Linate ke lijo tse monate tse tletseng bophelo bo botle ba kelello, 'me ho ja linate tse seng kae letsatsi le leng le le leng ho amahanngoa le kotsi e fokolang ea ho tepella maikutlong. 17% kotsi e tlase ea ho tepella maikutlong.

Bafuputsi ba fumane hore batho ba baholo ba lilemong tse bohareng le ba hōlileng ba neng ba ja ligrama tse 30 tsa linate, tse kang lialmonde, walnuts, makotomane, pistachios kapa cashews, ba ne ba sa khone ho nka li-antidepressants kapa ho tepella maikutlong.

Likhakanyo tsa linaleli tsa Maguy Farah tsa selemo sa 2023