Abinci don haɓaka serotonin da dopamine kuma ɗaga ruhun ku

A waɗannan lokutan da damuwa ya kasance sosai, yana da mahimmanci a yi duk mai yuwuwa don samun kyakkyawan yanayin tunani kuma don haka a sami yanayin walwala. Don yin wannan, zamu iya taimakon kanmu da abubuwa daban-daban kamar wasanni, zamantakewar jama'a ko abinci.

A cikin labarin yau za mu bayar da shawarar abinci daban-daban da ke taimakawa wajen samar da sinadarin serotonin da na dopamine, dukkansu suna da mahimmanci don samun kyakkyawan yanayi, rage damuwa, damuwa da sauran abubuwan yanayi waɗanda zasu iya cutar da mu a yau.

Menene serotonin da dopamine?

Serotonin da dopamine su biyu ne neurotransmitters wanda ke inganta ingancin hutun mu yayin bacci, daidaita hawan jini da samar mana da wasu matakai na kuzari da walwala. Tare da endorphins da oxytocin an san su da homonin farin ciki.

Kasancewa da wadataccen abinci mai gina jiki, kyauta daga abubuwa masu cutarwa kuma tare da abincin da ke tallafawa samar da serotonin da dopamine, yana bamu damar kasancewa cikin kyakkyawan yanayi ko kuma aƙalla fama da sanyin gwiwa.

Matakan Serotonin da na dopamine sun canza a jikin mu saboda dalilai daban-daban kamar yadda zasu iya zama:

  • Damuwa
  • Abincin da ke wadataccen mai, sugars, mai sarrafawa, da sauransu.
  • Cututtukan da suka shafi glandar thyroid.
  • Amfani da wasu magunguna.

Saboda haka, dole ne mu rage waɗannan abubuwa huɗu gwargwadon iko. Babu shakka akwai wasu kamar na ƙarshe waɗanda zasu iya zama da rikitarwa, amma muna ba da shawarar yin duk abin da zai yiwu don kauce wa wahala daga su.

Wataƙila kuna iya sha'awar:

Abincin da ke taimakawa haɓaka serotonin da matakan dopamine

Akwai abinci wanda, saboda yanayin abincinsu, suna samun tagomashi da haɓaka aikin kwakwalwa da jihohi na baƙin ciki ko sanyin gwiwa. Waɗannan abinci suna nan ga kowa kuma sun haɗa da su a cikin abincinmu na iya kawo mana fa'idodi da yawa fiye da ƙarar matakan waɗannan ƙwayoyin cuta guda biyu na farin ciki da walwala.

Chocolate

Chocolate don fata

Ba tare da wata shakka ba ɗayan abincin da ake buƙata a cikin amfani. Koyaya, dole ne mu tuna cewa duhu cakulan, mai tsabta kamar yadda ya yiwu kuma ba tare da sukari ba. Idan muka sha wannan nau'in cakulan za mu samu fa'idodi da yawa ga jikinmu, daga ciki akwai ƙara serotonin da dopamine. Hakanan yana samar da sinadarin exorphin wanda yake magance ciwo da theobromine wanda yake bamu kuzari. 

Wataƙila kuna iya sha'awar: Cakulan: menene kuma yaushe za mu ci da kuma amfanin sa ga lafiyar mu

Oats

Oats

Oats da aka cinye yadda ya kamata (ma'ana, mai yisti, mun bar muku labarin a ƙarshen wannan ɓangaren kan yadda ake cin hatsi), shi ne lafiyayyen carbohydrate wanda ke da tasiri ga kwakwalwarmu. Ya fi dacewa da samar da tryptophan, wanda shine muhimmin amino acid wanda ake hada shirotonin. 

Baya ga wannan, hatsi yana samar mana da sunadarai da sauran muhimman amino acid. Yana da kyau a fara kyakkyawan karin kumallo tare da wannan abincin. Tabbas, cinye shi yadda yakamata don kaucewa abubuwan ci gaba.

Wataƙila kuna iya sha'awar: Oatmeal: yadda ake amfani dashi kuma me yasa

Banana

Ayaba don abin rufe fuska

Abinci ne wanda yayi fice dangane da wadatar da mu da kwatankwacin kuzari da walwala. Bugu da ƙari muna fuskantar abinci cewa yana taimakawa wajen samar da tryptophan, amma kuma yana samar mana da bitamin masu yawa waɗanda ke taimakawa cikin haɗuwa da haɗuwa da ƙwayoyin cuta daban-daban daga cikinsu akwai serotonin da dopamine.

Qwai

Yawan cin kwan mu yana taimakawa tare da samar da tryptophan da bitamin B6, waɗanda suke da mahimmanci don samar da serotonin da dopamine. 

Idan kana daya daga cikin wadanda ke tsoron cin kwai saboda yawan cholesterol, muna bada shawarar karanta labari na gaba inda muke bayanin wannan kwai Suna taimaka wa lafiyarmu tunda cholesterol da suka haɗu da shi yana da kyau. 

Wataƙila kuna iya sha'awar: Kwai nawa za ku iya ci?

Salmon

Salmon

Ba kawai kifin kifin ba, amma duk shuɗin kifi, Suna da wadataccen bitamin na B da omega-3s, duka suna da mahimmanci ga kwakwalwar mu. Ba wai kawai suna son ƙwaƙwalwarmu da kulawa ba ne kawai amma suna tasiri kyakkyawan yanayi. Saboda haka ana ba da shawarar sosai don cinye waɗannan kifin kowane mako.

Barkono

Red barkono

Barkono, musamman ja, sune wani abincin da ke taimakawa haɓaka waɗannan ƙwayoyin cuta guda biyu na farin ciki. Hakanan suna ba mu babbar gudummawar antioxidants.

Jin dadin da ake samu daga capsaicin yana kara samar da endorphins sabili da haka lafiyarmu.

Chickpeas

Kaji ɗanɗano mai ɗanɗano

Wannan legume yana da daraja ƙwarai don haɓaka serotonin da dopamine. Abin da ya sa ke nan ana cinye shi a ƙasashe da yawa tun zamanin da. Muna ba da shawarar cinye su da sanyi, ko dai a cikin salati ko a cikin hummus.

Abarba

Yanyan itace

Abarba tana daya daga cikin abincin da bai kamata a rasa a abincin mu na mako ba tunda mu yana ba da fa'idodi da yawa kamar: 

  • Vitamina C
  • Ofirƙirar melatonin, wato, hormone mai bacci. Don haka zaɓi ne mai kyau don ɗaukar wannan 'ya'yan itacen da daddare.
  • Babban aboki ne don sauƙin damuwa.
  • Yana da anti-mai kumburi
  • Yana da cutar buguwa don haka yana taimakawa tare da riƙe ruwa.
  • Yana lalata jiki.
  • Hakanan yana samar mana da yawancin bitamin (B1, B6, E) da kuma ma'adanai (magnesium, iodine, potassium, folic acid ...)

Sunflower tsaba ko sunflower tsaba

sunflower tsaba

Wadannan bututun sune mai arziki a cikin tryptophan, wani muhimmin amino acid wanda mun riga munyi magana akansa a cikin wasu abinci kafin. Suna kuma da yawancin antioxidants da magnesium. 

Tabbas, manufa shine cinye su ta halitta, ba tare da gishiri ba. Tare da handfulan handfulan hannu da aka sanya a cikin salatinmu, tsarkakakkun, burodin da muke yi a gida, santsu ko duk abin da muke tunani, za mu riga mu ba jikinmu babbar gudummawar abinci.

Wataƙila kuna iya sha'awar:

Kamar kowane canji a cikin yanayin rayuwa, ya zama dole a haɗa shi ta tsawan lokaci don iya lura da tasirinsa. Sabili da haka, shawarwarin shine a haɗa waɗannan abincin kuma adana su cikin abincinmu na mako.


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