Nawa ama-antidepressants emvelo ayishumi

Nawa ama-antidepressants emvelo ayishumi

ukwatapheya

Ukwatapheya ungomunye umthombo we-tryptophan, futhi unenqwaba yezinye izinzuzo zezempilo. Okungenani uhhafu kakotapheya ungadliwa nsuku zonke ukuze uthole umphumela owanelisayo.

Imifino enamahlamvu

Imifino eluhlaza okwesibhakabhaka isiza ukulwa nokucindezeleka nokukhathazeka. Iphinde isekele ukusebenza kahle kobuchopho futhi ivimbele ukuncipha kwengqondo.

u-anyanisi

U-anyanisi udlala indima ebalulekile ekuvimbeleni ezinye izinto ezivimba ukukhiqizwa kwe-serotonin emzimbeni. Ukukhiqizwa komzimba kwe-serotonin eyengeziwe kusiza ekufinyeleleni ukuphila kahle kwengqondo, ngakho ukudla u-anyanisi oluhlaza noma ophekiwe kuveza imiphumela emihle.

ikhowe

Amakhowe angasiza ekulweni nokucindezeleka nokukhathazeka ngenxa yezizathu ezimbili.Esokuqala ukuthi aqukethe i-potassium eningi, engasiza ekwelapheni ukukhathazeka. Isizathu sesibili ukuthi amakhowe anothile nge-antioxidant ebizwa nge-ergothioneine. Le antioxidant isiza ukunciphisa ukucindezeleka kwe-oxidative kuwo wonke amaseli, kuhlanganise nalawo asemqondweni. Ukuncipha kwengcindezi ye-oxidative kumangqamuzana obuchopho kungasiza ekunciphiseni imizwa yokukhathazeka nokudangala.

amajikijolo

Uma udla idlanzana lama-cranberries nsuku zonke, imizwa iyalawulwa futhi imizwa iyasimama. I-antioxidant flavonoid ebizwa ngokuthi i-anthocyanin itholakala kuma-cranberries. I-Flavonoids isiza ukunciphisa ukucindezeleka nokuvuvukala kuwo wonke umzimba.

okusanhlamvu

Imifino iqukethe amazinga anele e-amino acid tryptophan, kanye nenqwaba ye-magnesium, enomthelela omkhulu ekuthuthukiseni isimo sengqondo kanye nempilo yonke yengqondo.

utamatisi

Utamatisi ungasiza ekulweni nokulimala kokucindezeleka kwamangqamuzana ezinzwa ebuchosheni, njengoba equkethe i-carotenoid ebizwa ngokuthi i-antioxidant lycopene. Ochwepheshe bayeluleka ukuthi udle utamatisi okungenani kabili ngesonto ukusiza ukwelapha izimpawu zokucindezeleka.

 izinhlanzi ezinamafutha

Izinhlanzi ezinamafutha njenge-salmon ne-mackerel ziqukethe ama-omega-3 fatty acids amaningi. Umzimba uthola i-omega-3 fatty acids endaweni enamafutha. Ukuba nabaxhumanisi abaningi be-lipid egazini kungathuthukisa impilo yengqondo. Kodwa ochwepheshe batusa ukuba ugweme izinhlanzi ezinamafutha ngaphezu kokuphindwe kabili ngesonto ngoba iqukethe ne-mercury.

izinkukhu

Inkukhu ne-turkey kuqukethe i-tryptophan eningi, esetshenziswa umzimba ukwenza i-neurotransmitter serotonin. Uma umuntu engadli imifino, angadla izinkukhu nsuku zonke ukuze agcine ubuchopho bakhe busebenza nempilo yengqondo iqinile.

Imikhiqizo yobisi

Ukwengeza imikhiqizo yobisi ecebile ngama-probiotic njenge-yogurt ekudleni kusiza ukulwa nokucindezeleka, ukukhathazeka nokucindezeleka. Ama-probiotics, ama-microorganisms emikhiqizweni yobisi, akhuthaza ukukhiqizwa okuningi kwama-neurotransmitters athinta ngokuqondile imizwa nesifiso sokudla futhi athuthukise isigqi se-circadian.