Beka eceleni ama-antidepressants akho futhi udle lokhu kudla

Beka eceleni ama-antidepressants akho futhi udle lokhu kudla

Ukudla okufana namajikijolo kanye ne-salmon kucebile ngemisoco engasiza ekudambiseni ukukhathazeka nokunciphisa ukucindezeleka, futhi ukufaka lokhu kudla neziphuzo ekudleni okunomsoco ngendlela engokwemvelo kuphumelela ukusiza ukwelapha izimpawu zokukhathazeka futhi kube nomthelela omuhle empilweni yengqondo, ngokusho kulokho okushicilelwe isizindalwazi seDeseret News.

Ochwepheshe bayaqinisekisa ukuthi lokhu kudla neziphuzo ezilandelayo kubonakale kuphumelela ekwelapheni izimpawu zokukhathazeka nokudangala, bexwayisa ngokuthi abakwazi ukwelapha ukuphazamiseka kwengqondo, okuyilezi ezilandelayo:

1. I-Chamomile

Ngokombiko oshicilelwe abeHealthline, isiphuzo se-chamomile, isitshalo esaziwayo, sisiza ukudambisa ukukhathazeka ngoba sine-antioxidant ne-anti-inflammatory, ebuye yehlise ukuvuvuka okuhambisana nokukhathazeka. I-Chamomile kucatshangwa ukuthi iyasiza ukulawula ama-neurotransmitters ahlobene nemizwelo, njenge-dopamine ne-serotonin. Ngokwemiphumela yocwaningo olwenziwe ngo-2017, ukuthatha i-1500 milligrams ye-chamomile ekhishwe nsuku zonke kunciphisa kakhulu izimpawu zokucindezeleka nokukhathazeka.

2. Isamoni

I-Salmon iqukethe izakhamzimba namaminerali ahambisana nempilo yobuchopho, njenge-vitamin D, i-omega-3 fatty acids, i-docosahexaenoic acid (DHA) ne-eicosapentaenoic acid (EPA). Ngokwemibiko eshicilelwe yi-Healthline, lezi zakhi zomsoco zisiza ukulawula i-dopamine ne-serotonin, ethinta isimo sengqondo futhi ikhulule ukukhathazeka.

3. Ushokoledi omnyama

Ushokoledi omnyama unikeza izinzuzo eziningi zezempilo futhi ubhekwa njengokudla okuphezulu, ngoba ugcwele i-fiber, insimbi, i-magnesium nama-antioxidants. Ngokombiko we-American Psychiatric Association, ushokoledi omnyama uhlotshaniswa nemiphumela emihle emizweni nasengqondweni. Ucwaningo lwango-2019 olwenziwa abacwaningi e-University College London luthole ukuthi abantu abadle ushokoledi omnyama babenethuba eliphansi kakhulu lokubika izimpawu zokudangala kunalabo abangawudlanga nhlobo ushokoledi.

4. Amajikijolo

Ngokusho kweWebMD, amajikijolo acebile ngama-antioxidants, aziwa ngokusiza ukukhulula ukukhathazeka nokudambisa imizwa yokucindezeleka. Imiphumela yocwaningo lwango-2020 iveze ukuthi phakathi nenyanga, intsha ethathe izithasiselo ze-cranberry ibike izimpawu ezimbalwa zokudangala. Ngakho-ke, ukudla okulinganiselayo okunezithelo, amajikijolo nemifino kusiza ukuvimbela izimpawu zokukhathazeka nokucindezeleka.

5. Amantongomane

Amantongomane awukudla okunamandla okugcwele izinzuzo zempilo yengqondo, futhi ukudla amantongomane ambalwa nsuku zonke kuhlotshaniswa nengozi ephansi yokudangala.Ucwaningo lwakamuva, olushicilelwe kuyi-Journal of Clinical Nutrition, luthole ukuthi ukudla amantongomane ayingcosana nsuku zonke kuhlotshaniswa ne 17% ingozi ephansi yokucindezeleka.

Abacwaningi bathola ukuthi abantu abadala abaneminyaka ephakathi nasebekhulile abadla amagremu angu-30 amantongomane, njengama-alimondi, ama-walnuts, ama-hazelnuts, ama-pistachios noma ama-cashews, babengenakuthatha izidakamizwa zokucindezeleka noma ukuthuthukisa ukucindezeleka.

Izibikezelo ze-horoscope zika-Maguy Farah zonyaka ka-2023