Zakudya zolimbana ndi nkhawa

Zamkati

• Zakudya ndi michere yomwe imayenera kudyedwa
• 1. Omega-3
• 2. Magnesium
• 3. Tryptophan
• 4. Mavitamini B
• 5. Vitamini C ndi flavonoids
• 6. Nsalu
• 7. Mapuloteni
• Zakudya Zomwe Muyenera Kupewa
• Menyu Y nkhawa

Zakudya zochepetsa ndikuchepetsa nkhawa ziyenera kuphatikiza zakudya zokhala ndi magnesium, omega-3, fiber, maantibiotiki ndi tryptophan, ndipo ndizosangalatsa kudya nthochi ndi chokoleti chakuda, mwachitsanzo.

Zakudyazi zimathandizira kuwongolera masamba am'mimba ndikuwonjezera kupanga kwa serotonin, yomwe imadziwikanso kuti hormone yachisangalalo, yolimbikitsa kupumula ndikuthandizira kuthana ndi nkhawa.

Kuphatikiza apo, ndikofunikanso kuchepetsa kudya zakudya zokhala ndi shuga ndi ufa wa tirigu, chifukwa zimakhudzana ndikusintha kwa magazi m'magazi komanso kupanga serotonin.

Kuda nkhawa ndi mkhalidwe wamaganizidwe momwe munthu amakhala mumantha osasangalatsa, zomwe zimabweretsa nkhawa yayikulu kuposa momwe zimakhalira.

Izi zitha kubweretsa zizindikiritso zakuthupi ndi zamaganizidwe, monga kupweteka mutu, kupweteka pachifuwa, kusowa kwa chidwi komanso chidwi chofuna kudya, ngakhale kulibe njala. Umu ndi momwe mungazindikire zizindikiro za nkhawa.

Zakudya ndi michere yomwe imayenera kudyedwa

Pofuna kuthana ndi nkhawa, muyenera kuwonjezera zomwe mumadya:

1. Omega-3

Omega-3 ndi mafuta abwino olemera mu EPA ndi DHA, mafuta acids omwe amathandizira ubongo kugwira ntchito ndikuchepetsa nkhawa. Kafukufuku wina apeza kuti kumwa pang'ono omega-3 kumatha kukhala kokhudzana ndi matenda ena, kuphatikiza kukhumudwa ndi nkhawa.

Chifukwa chake, ndikofunikira kudya zakudya zokhala ndi omega-3s monga tuna, salimoni, sardini, fulakesi, chia, mabokosi, ndi peyala. Nthawi zina, kungafunikirenso kumwa omega-3 zowonjezera, zomwe ziyenera kuwonetsedwa ndi dokotala kapena katswiri wazakudya.

2. Magnesium

Kafukufuku wina akuwonetsa kuti magnesium ikhoza kuthandizira pakuthana ndi nkhawa komanso nkhawa, chifukwa zimathandizira magwiridwe antchito aubongo, komabe maphunziro ena amafunika kutsimikizira ubalewu.

Mchere uwu umapezeka mu zakudya monga oats, nthochi, sipinachi, nthanga za dzungu, zitsamba, fulakesi ndi chia, komanso zipatso zouma monga mtedza waku Brazil, maamondi ndi mtedza.

3. Tryptophan

Tryptophan ndi amino acid yomwe imathandizira kupanga serotonin, yomwe ndi mahomoni ofunikira kuti muchepetse nkhawa, kupsinjika, kukhumudwa komanso kugona tulo.

Amino acid uyu amatha kupezeka muzakudya monga nyama, nkhuku, nsomba, mazira, nthochi, tchizi, koko, tofu, chinanazi, nsomba, chokoleti chakuda ndi zipatso zouma, monga mtedza, mtedza ndi maamondi. Onani mndandanda wathunthu wazakudya za tryptophan.

4. Mavitamini B

Mavitamini a B, makamaka B6, B12 ndi folic acid, ndiofunikira pakuwongolera dongosolo lamanjenje, ndipo amatenga nawo gawo pakupanga serotonin. Mavitaminiwa amatha kupezeka m'minda yonse, monga mpunga wofiirira, buledi wofiirira ndi oats, komanso zakudya zina monga nthochi, sipinachi ndi masamba ena obiriwira.

5. Vitamini C ndi flavonoids

Vitamini C ndi flavonoids ndi ma antioxidants omwe amachepetsa kupsinjika ndi nkhawa, kumathandiza kuwongolera kupanga kwa mahomoni. Zakudya zake zazikulu ndi zipatso za zipatso, monga lalanje, chinanazi ndi tangerine, chokoleti ndi masamba atsopano.

6. Nsalu

Kugwiritsa ntchito zakudya zokhala ndi michere yambiri kumalimbikitsa thanzi la m'mimba, kuphatikiza pakuthandizira kuwongolera shuga wamagazi ndikuwonjezera kukhuta, kukhala njira yabwino kwambiri kwa anthu omwe ali ndi nkhawa.

Zina mwazakudya zapamwamba kwambiri ndi zipatso, ndiwo zamasamba, zakudya zonse, nyemba, ndi zina.

7. Mapuloteni

Kafukufuku wina wasonyeza kuti dysbiosis, yomwe ndi kusalinganika kwa m'mimba microbiota, ndi kutupa m'matumbo kumatha kukhala kokhudzana ndi kusintha kwamalingaliro, monga kuda nkhawa komanso kukhumudwa. Chifukwa chake, kugwiritsa ntchito maantibiotiki kumatha kuthandizanso kuyambiranso kuchuluka kwa tizilombo tating'onoting'ono motero titha kuthandizira kuchiza komanso kupewa nkhawa ndi kukhumudwa.

Maantibayotiki amatha kuyamwa kudzera muzakudya zofufumitsa, monga yogurt wachilengedwe, kefir, tempeh ndi kombucha, komabe amathanso kudyedwa ngati zowonjezera zomwe zitha kugulidwa kuma pharmacies.

Dziwani zambiri za maantibiotiki ndi maubwino ake:

Zakudya Zomwe Muyenera Kupewa

Zakudya zomwe ziyenera kupewedwa kuthana ndi nkhawa ndi izi:

• Shugandi maswiti ambiri;
• Zakumwa zosakaniza, monga timadziti tamakampani, zakumwa zozizilitsa kukhosi ndi zakumwa zamagetsi;
• Ufa woyera, makeke, makeke, zokhwasula-khwasula ndi buledi woyera;
• Kafeini, tengani khofi, tiyi mnzake, tiyi wobiriwira ndi tiyi wakuda;
• Zakumwa zoledzeretsa;
• Mbewu zoyengedwa, monga mpunga woyera ndi Zakudyazi zoyera;
• Mafuta oyipa, monga omwe amapezeka mu soseji, soseji, nyama, bologna, bere la Turkey, ma cookie odzaza, zakudya zachangu ndi zakudya zokonzeka ndi mazira.

Kuda nkhawa kumatha kulepheretsa munthu kupanga zisankho zolondola ngakhale kumufoola akakumana ndi zovuta, koma kudya moyenera komanso kuchita masewera olimbitsa thupi pafupipafupi kumathandiza kuchepetsa nkhawa komanso nkhawa.

Menyu Y nkhawa

Tebulo lotsatirali likuwonetsa zitsanzo zamasiku atatu kuti athane ndi nkhawa:

Ndalama zomwe zawonetsedwa pazosankhazi zimasiyana malinga ndi msinkhu, kugonana, zolimbitsa thupi komanso kupezeka kwa matenda, kotero choyenera ndichakuti wothandizirayo afunsidwe kuti athe kuwunika kwathunthu, motero, dongosolo lazakudya loyenera zosowa zitha kufotokozedwa.