Zakudya Zowopsa za 18 Zokuthandizani Kuthetsa Kupanikizika

Zamkati

• 1. Matcha ufa
• 2. Swiss chard
• 3. Mbatata
• 4. Kimchi
• 5. Artichoke
• 6. Zakudya zam'thupi
• 7. Mazira
• 8. Nkhono
• 9. Acerola ufa wa chitumbuwa
• 10. Nsomba zamafuta
• 11. Parsley
• 12. Garlic
• Momwe Mungasamalire Garlic
• 13. Tahini
• 14. Mbewu za mpendadzuwa
• 15. Broccoli
• 16. Nkhuku
• 17. Tiyi wa Chamomile
• 18. Mabulosi abuluu
• Mfundo yofunika

Ngati mukumva kuti mwapanikizika, ndizachilengedwe kufunafuna mpumulo.

Ngakhale kuti nthawi zina kupanikizika kumakhala kovuta kupewa, kupsinjika kwakanthawi kumatha kuwononga thanzi lanu komanso thanzi lanu. M'malo mwake, zitha kukulitsa chiopsezo chanu ngati matenda amtima komanso kukhumudwa (,,,).

Chosangalatsa ndichakuti, zakudya ndi zakumwa zina zimatha kukhala ndi nkhawa.

Nazi zakudya ndi zakumwa 18 zothetsa nkhawa zomwe mungawonjezere pa zakudya zanu.

1. Matcha ufa

Ufa wonyezimira wobiriwira wa tiyi ndi wotchuka pakati pa okonda zaumoyo chifukwa ndi wolemera mu L-theanine, non-protein protein amino acid with powerful stress-reliothing properties.

Matcha ndi gwero labwino la amino acid kuposa mitundu ina ya tiyi wobiriwira, chifukwa amapangidwa kuchokera ku masamba a tiyi wobiriwira omwe amakhala mumthunzi. Njirayi imakulitsa zomwe zimapezeka munthawi zina, kuphatikiza L-theanine ().

Kafukufuku waumunthu ndi nyama akuwonetsa kuti matcha amatha kuchepetsa nkhawa ngati zomwe zili mu L-theanine ndizokwera komanso caffeine yake ndiyotsika ().

Mwachitsanzo, mu kafukufuku wamasiku 15, anthu 36 adya makeke okhala ndi magalamu 4.5 a ufa wa matcha tsiku lililonse. Adakumana ndi zochepetsedwa kwambiri pazomwe zimayambitsa kupsinjika kwa alpha-amylase, poyerekeza ndi gulu la placebo ().

2. Swiss chard

Swiss chard ndi masamba obiriwira obiriwira omwe amakhala ndi michere yolimbana ndi kupsinjika.

Chikho chimodzi chokha (175 magalamu) chophika chophika ku Switzerland chokhala ndi 36% yazakudya zoyenera za magnesium, yomwe imagwira gawo lofunikira pakuyankha kwamavuto amthupi lanu (,).

Mchere wotsika umalumikizidwa ndimikhalidwe monga nkhawa komanso mantha. Kuphatikiza apo, kupsinjika kwakanthawi kumatha kumaliza malo ogulitsira thupi lanu, ndikupangitsa mchere kukhala wofunikira makamaka mukapanikizika ().

3. Mbatata

Kudya chakudya chamafuta onse okhala ndi michere yambiri monga mbatata zitha kuthandiza kutsika kwa mahomoni opsinjika a cortisol ().

Ngakhale milingo ya cortisol imayendetsedwa bwino, kupsinjika kwakanthawi kumatha kubweretsa kusokonekera kwa cortisol, komwe kumatha kuyambitsa kutupa, kupweteka, ndi zovuta zina ().

Kafukufuku wamasabata asanu ndi atatu mwa azimayi olemera kwambiri kapena onenepa kwambiri adapeza kuti iwo omwe amadya zakudya zopatsa thanzi, zopatsa thanzi zimakhala ndi mafuta ochepa kwambiri kuposa omwe amatsata zakudya zaku America zomwe zili ndi carbs woyenga kwambiri ().

Mbatata ndi chakudya chonse chomwe chimapanga carb yabwino kwambiri. Zodzaza ndi michere yomwe ndi yofunika poyankha kupsinjika, monga vitamini C ndi potaziyamu ().

4. Kimchi

Kimchi ndi mbale yothira masamba yomwe nthawi zambiri imapangidwa ndi napa kabichi ndi daikon, mtundu wa radish. Zakudya zopangidwa ndi thovu ngati kimchi zimadzaza ndi mabakiteriya opindulitsa otchedwa maantibiotiki komanso mavitamini, michere, ndi ma antioxidants ().

Kafukufuku akuwonetsa kuti zakudya zofufumitsa zitha kuchepetsa nkhawa komanso nkhawa. Mwachitsanzo, kafukufuku wina wachinyamata wa 710, omwe amadya zakudya zonunkhira nthawi zambiri samakhala ndi zisonyezo zochepa zamagulu ().

Kafukufuku wina wambiri akuwonetsa kuti zowonjezerapo ma probiotic ndi zakudya zopatsa thanzi monga ma kimchi zimathandizira paumoyo wamaganizidwe. Izi ndichifukwa choti amalumikizana ndi m'matumbo mabakiteriya, omwe amakhudza momwe mukumvera ().

5. Artichoke

Artichokes ndi gwero labwino kwambiri la fiber komanso makamaka ma prebiotic, mtundu wa fiber womwe umadyetsa mabakiteriya ochezeka m'matumbo mwanu ().

Kafukufuku wazinyama akuwonetsa kuti ma prebiotic monga fructooligosaccharides (FOSs), omwe amakhala mu artichokes, atha kuthandiza kuchepetsa kupsinjika ().

Kuphatikiza apo, kuwunika kwina kunawonetsa kuti anthu omwe amadya magalamu 5 kapena kupitilira apo ma prebiotic patsiku amakhala ndi nkhawa komanso zizindikiritso zakukhumudwa, komanso mtundu wapamwamba kwambiri, zakudya zopatsa prebiotic zitha kuchepetsa chiopsezo chanu chapanikizika ().

Artichokes imakhalanso ndi potaziyamu, magnesium, ndi mavitamini C ndi K, zonse zomwe ndizofunikira kuti athane ndi nkhawa (,).

6. Zakudya zam'thupi

Zakudya zamagulu, zomwe zimaphatikizapo mtima, chiwindi, ndi impso za nyama monga ng'ombe ndi nkhuku, ndizofunikira kwambiri mavitamini a B, makamaka B12, B6, riboflavin, ndi folate, zomwe ndizofunikira pakuchepetsa nkhawa.

Mwachitsanzo, mavitamini a B amafunikira kuti apange ma neurotransmitters monga dopamine ndi serotonin, omwe amathandiza kuwongolera kusintha kwa malingaliro (,).

Kuwonjezeka ndi mavitamini a B kapena kudya zakudya monga ziwalo zanyama kungathandize kuchepetsa nkhawa. Kuwunikanso kwamaphunziro 18 mwa achikulire kunapeza kuti mavitamini a B amathandizira kuchepetsa nkhawa komanso kupindulitsa kwambiri ().

Kagawo 1 (85 magalamu) a chiwindi cha ng'ombe chimapereka 50% ya Daily Value (DV) ya vitamini B6 ndi folate, kuposa 200% ya DV ya riboflavin, komanso yopitilira 2,000% ya DV ya vitamini B12 ().

7. Mazira

Mazira nthawi zambiri amatchedwa multivitamin yachilengedwe chifukwa cha michere yawo yodabwitsa. Mazira athunthu amakhala ndi mavitamini, michere, ma amino acid, ndi ma antioxidants omwe amafunikira kuti athane ndi nkhawa.

Mazira athunthu amakhala olemera kwambiri mu choline, michere yomwe imapezeka yambiri muzakudya zochepa chabe. Choline adawonetsedwa kuti amatenga gawo lofunikira muumoyo waubongo ndipo amatha kuteteza ku kupsinjika ().

Kafukufuku wazinyama akuwona kuti zowonjezera za choline zitha kuthandizira kuyankha kwamankhwala ndikulimbikitsa mtima ().

8. Nkhono

Nkhono, zomwe zimaphatikizapo mussels, ziphuphu, ndi oyster, zili ndi ma amino acid monga taurine, omwe adaphunziridwa chifukwa cha zinthu zomwe zingalimbikitse ().

Taurine ndi ma amino acid ena amafunikira kuti apange ma neurotransmitters ngati dopamine, omwe ndi ofunikira pakuthana ndi nkhawa. M'malo mwake, kafukufuku akuwonetsa kuti taurine itha kukhala ndi zovuta zowononga ().

A Shellfish amakhalanso ndi vitamini B12, zinki, mkuwa, manganese, ndi selenium, zonse zomwe zimathandizira kulimbitsa mtima. Kafukufuku mwa achikulire a 2,089 aku Japan adalumikiza kuchuluka kwa zinc, mkuwa, ndi manganese ndimavuto azisoni ().

9. Acerola ufa wa chitumbuwa

Acerola yamatcheri ndi amodzi mwa magwero a vitamini C. Amadzitama ndi 50-100% ya vitamini C kuposa zipatso za zipatso monga malalanje ndi mandimu ().

Vitamini C imakhudzidwa poyankha kupsinjika. Kuphatikiza apo, mavitamini C okwera kwambiri amalumikizidwa ndi kukwera kwamphamvu komanso kutsika kwa kukhumudwa ndi mkwiyo. Kuphatikiza apo, kudya zakudya zokhala ndi mavitamini awa kumatha kusintha malingaliro (,,).

Ngakhale amatha kusangalala ndi mwatsopano, yamatcheri a acerola amatha kuwonongeka kwambiri. Mwakutero, nthawi zambiri amagulitsidwa ngati ufa, womwe mutha kuwonjezera pazakudya ndi zakumwa.

10. Nsomba zamafuta

Nsomba zamafuta ngati mackerel, hering'i, saumoni, ndi sardini ndi olemera modabwitsa mu mafuta a omega-3 ndi vitamini D, michere yomwe yasonyezedwa kuti ithandizira kuchepetsa kupsinjika ndikusintha malingaliro.

Omega-3s siofunikira kokha kuti ubongo ukhale wathanzi komanso imathandizanso kuthana ndi nkhawa. M'malo mwake, kudya kochepa kwa omega-3 kumalumikizidwa ndi nkhawa komanso kukhumudwa kwa anthu akumadzulo (,,).

Vitamini D imathandizanso kwambiri pamavuto amisala komanso kupsinjika. Magulu otsika amalumikizidwa ndi chiopsezo chowonjezeka cha nkhawa komanso kukhumudwa (,).

11. Parsley

Parsley ndi zitsamba zopatsa thanzi zomwe zimadzaza ndi ma antioxidants - mankhwala omwe amalepheretsa mamolekyulu osakhazikika omwe amatchedwa ma radicals aulere komanso amateteza kupsinjika kwa okosijeni.

Kupsinjika kwa oxidative kumalumikizidwa ndi matenda ambiri, kuphatikiza matenda amisala monga kukhumudwa ndi nkhawa. Kafukufuku akuwonetsa kuti chakudya chokhala ndi ma antioxidants chingathandize kupewa kupsinjika ndi nkhawa ().

Ma antioxidants amathanso kuthandizira kuchepetsa kutupa, komwe nthawi zambiri kumakhala kwakukulu mwa iwo omwe amakhala ndi nkhawa ().

Parsley ndi wolemera kwambiri ma carotenoids, flavonoids, ndi mafuta osakhazikika, onse omwe ali ndi zida zamphamvu za antioxidant ().

12. Garlic

Garlic ili ndi mankhwala ambiri a sulfa omwe amathandiza kuwonjezera kuchuluka kwa glutathione. Antioxidant iyi ndi gawo limodzi lodzitchinjiriza thupi lanu kupsinjika ().

Kuphatikiza apo, kafukufuku wazinyama akuwonetsa kuti adyo amathandizira kuthana ndi kupsinjika ndikuchepetsa zizindikilo za nkhawa komanso kukhumudwa. Komabe, kufufuza kwina kwaumunthu kumafunikira (, 42).

Momwe Mungasamalire Garlic

13. Tahini

Tahini ndi kufalikira kolemera kopangidwa kuchokera ku nthangala za sesame, zomwe ndi gwero labwino kwambiri la amino acid L-tryptophan.

L-tryptophan ndiyotsogola kwa zomwe zimayendetsa ma neurotransmitters dopamine ndi serotonin. Kutsata chakudya chambiri mu tryptophan kumatha kuthandizira kukulitsa kusinthasintha ndikuchepetsa zizindikilo zakukhumudwa ndi nkhawa ().

Pakafukufuku wamasiku anayi mwa achinyamata 25, kudya kwambiri kwa tryptophan kunapangitsa kuti munthu akhale ndi nkhawa, kuchepa nkhawa, komanso kuchepetsa nkhawa, poyerekeza ndi zakudya zochepa mu amino acid ().

14. Mbewu za mpendadzuwa

Mbeu za mpendadzuwa ndizochokera ku vitamini E. Vitamini wosungunuka wamafuta uyu amakhala ngati antioxidant wamphamvu ndipo ndiwofunikira pamaumoyo amisala.

Kudya kochepa kwa michereyi kumalumikizidwa ndi kusintha kwa malingaliro ndi kukhumudwa ().

Mbeu za mpendadzuwa zimakhalanso ndi zinthu zina zomwe zimachepetsa nkhawa, kuphatikiza magnesium, manganese, selenium, zinc, mavitamini a B, ndi mkuwa ().

15. Broccoli

Masamba a Cruciferous monga broccoli amadziwika ndi thanzi lawo. Kudya zakudya zamasamba otchedwa cruciferous kungachepetse chiopsezo chanu cha khansa, matenda amtima, komanso matenda amisala monga kukhumudwa (,,).

Masamba a Cruciferous monga broccoli ndi ena mwazakudya zopatsa thanzi kwambiri kuphatikiza magnesium, vitamini C, ndi folate - zomwe zatsimikizika kuti zimalimbana ndi zipsinjo ().

Broccoli imakhalanso ndi sulforaphane, mankhwala a sulfa omwe amakhala ndi zoteteza ku neuroprotective ndipo amatha kupewetsa nkhawa komanso kuponderezana (,,).

Kuphatikiza apo, 1 chikho (184 magalamu) a mapaketi ophika a broccoli opitilira 20% a DV ya vitamini B6, kudya kwakukulu komwe kumamangiriridwa pachiwopsezo chochepa cha nkhawa komanso kukhumudwa mwa akazi (,).

16. Nkhuku

Nkhuku zodzaza ndi mavitamini ndi michere yolimbana ndi nkhawa, kuphatikiza magnesium, potaziyamu, mavitamini a B, zinc, selenium, manganese, ndi mkuwa.

Nyemba zokoma izi zimakhalanso ndi L-tryptophan, yomwe thupi lanu limafunikira kupanga ma neurotransmitters ().

Kafukufuku wapeza kuti zakudya zomwe zili ndi mapuloteni azomera monga nsawawa zingathandize kulimbitsa thanzi laubongo ndikuwongolera magwiridwe antchito am'mutu ().

Pakafukufuku mwa anthu opitilira 9,000, omwe adatsata zakudya za ku Mediterranean zokhala ndi zakudya zamasamba monga nyemba zamasamba adakhala ndi nkhawa komanso kupsinjika pang'ono kuposa omwe amatsata zakudya zakumadzulo zomwe zili ndi zakudya zopangidwa ().

17. Tiyi wa Chamomile

Chamomile ndi zitsamba zamankhwala zomwe zakhala zikugwiritsidwa ntchito kuyambira nthawi zakale ngati chochepetsera kupsinjika kwachilengedwe. Tiyi ndi chotsitsa chake chawonetsedwa kuti chimalimbikitsa kugona mokwanira ndikuchepetsa zizindikilo za nkhawa komanso kukhumudwa (,).

Kafukufuku wamasabata asanu ndi atatu mwa anthu a 45 omwe ali ndi nkhawa adawonetsa kuti kutenga 1.5 magalamu amtundu wa chamomile kumachepetsa milingo ya cortisol yamatenda ndikulimbitsa nkhawa ().

18. Mabulosi abuluu

Mabulosi abuluu amalumikizidwa ndi maubwino angapo azaumoyo, kuphatikiza kusintha kwa malingaliro (,).

Mitengoyi imakhala ndi ma flavonoid antioxidants ambiri omwe ali ndi mphamvu zotsutsana ndi zotupa komanso zoteteza ku minyewa. Zitha kuthandiza kuchepetsa kutupa kwokhudzana ndi kupsinjika ndi kuteteza kuwonongeka kwama cell ().

Kuphatikiza apo, kafukufuku wasonyeza kuti kudya zakudya zokhala ndi flavonoid monga mabulosi abulu kumateteza ku kukhumudwa ndikulimbikitsa mtima wanu,,).

Mfundo yofunika

Zakudya zambiri zimakhala ndi michere yomwe ingakuthandizeni kuchepetsa nkhawa.

Matcha ufa, nsomba zamafuta, kimchi, adyo, tiyi wa chamomile, ndi broccoli ndi ochepa chabe omwe angathandize.

Yesani kuphatikiza zakudya ndi zakumwa izi muzakudya zanu kuti mwachilengedwe mulimbikitse kupumula.