Abinci don damuwa

Oatmeal don damuwa

Shin yana muku wahala ku tuna lokacin ƙarshe da kuka gama nutsuwa kwata-kwata? A wannan yanayin, kuna da sha'awar kallon mafi kyawun abinci don damuwa.

Waɗannan sune lafiyayyun abinci waɗanda zasu iya kwantar da hankalin ku a hankali. Zabi yan kadan, wadanda kuka fi so, kuma cinye su a kai a kai ko lokacin da gaggawa kuke buƙatar kawar da damuwar ku.

Oats

Godiya ga kaddarorin hatsi, zaku iya fara sarrafa matakan damuwa daga farkon abin da safe. Tunda sunadaran carbohydrates ne, suna wakiltar wadataccen samar da makamashi, wanda ke da mahimmanci don kada yanayin ya sauka. Amma fa'idodin yanayinta ba ya ƙare a can, kamar yadda hatsi na iya haifar da aikin serotonin.

Bayas

Dadi da sauƙin ci, 'ya'yan itace na iya magance damuwa da baƙin ciki godiya ga wadatarta a cikin antioxidants. Kuna da zaɓuɓɓuka da yawa: strawberries, raspberries, blueberries, blackberries ...

Rasberi

Kayan lambu Leafy

Shin kun san cewa wannan rukunin abincin yana daya daga cikin masu tasirin gaske yayin da suka kai ku ga yanayin nutsuwa da walwala? Wannan saboda, a tsakanin sauran abubuwa, zuwa ga gudummawar ban sha'awa na magnesium. Abinci kamar alayyafo da kale ba kawai yana yaƙi da damuwa ba, amma kuma yana da sauran fa'idodi da yawa, don haka kara su zuwa abincinku babban tunani ne duk inda kuka kalla.

Black cakulan

An ba da cakulan mai duhu tare da fa'idodi da yawa, gami da rage matakan damuwa. Kamar yadda yake da 'ya'yan itace, sirrin yana cikin antioxidants, a wannan yanayin wani nau'in da ake kira flavonoids. Ya kamata a lura cewa, duk da cewa yana ƙunshe da ƙaramin sukari fiye da sauran nau'o'in, ya zama dole a cinye shi cikin matsakaici. Piecearamin abu a rana ya isa don samun damar fa'idodinsa na kiwon lafiya da kuma kawar da lahaninsa, gami da yawan mai da kafeyin (wanda a cikin manyan allurai na iya haifar da alamun damuwa).

Black cakulan

Kwai

Kwai yana samar da folic acid, mai kyau ga yanayi da kuzari. Sauran hanyoyin ban sha'awa na bitamin B sune kifi da kaza.

Kwai kuma yana ba da wasu abubuwan gina jiki masu ban sha'awa a jikinka, kamar su tutiya. Wannan ma'adinan yana taka muhimmiyar rawa wajen kula da damuwa, amma ba kasafai ake samun mutanen da basa shan isasshen abin sha ba. Naman sa, farin nama, da kawa shima yana dauke da tutiya. Idan kun kasance mai cin ganyayyaki ko maras cin nama, zaku iya samun wannan ma'adinan a cikin abincin da ba na dabba ba, kamar su cashews.

Orange

Karin kumallo, abincin rana, abun ciye-ciye ko azaman kayan zaki. Kowane lokaci lokaci ne mai kyau don cin lemu da more rayuwar bitamin C. A cewar bincike, ɗayan waɗancan fa'idodin shine kulawar damuwa. Don haka Idan kuna neman abinci don damuwa, lemu shine, ba tare da wata shakka ba, ɗayan waɗanda yakamata kuyi la'akari dasu.

Yadda ake shan bitamin C

Kalli labarin: Abinci tare da bitamin C. A can za ku sami zaɓin abinci wanda zai taimaka muku ƙara kasancewar wannan muhimmin bitamin a cikin abincinku.

cafe

Kofi na iya zama da amfani ga damuwa yayin da yake haɓaka yanayi da matakan kuzari. Koyaya, dole ne mutum yayi taka tsantsan, saboda shima yana iya cutarwa dangane da yawan abincin da aka sha da kuma haƙurin kowane mutum zuwa maganin kafeyin. Idan kuna son gabatar da shi a cikin abincinku don magance rikice-rikicen da ke damun mu a wannan lokacin, fara da ƙananan ƙwayoyi don tabbatar da kauce wa illolin da zai iya haifarwa. Idan kun jure sosai, zaku iya ƙara adadin kadan da kadan in kuna so. Masana galibi suna sanya iyaka a kofi hudu a rana.

Kofin kofi a kan tebur

Salmon

Daga cikin abinci don damuwa zamu sami zaɓuɓɓuka don kowane ɗanɗano, kifi ma. Kifin Salmon da sauran kifin mai (sardines, mackerel, tuna ...) zai iya taimaka muku yaƙi da baƙin ciki da damuwa saboda aikin anti-inflammatory na omega 3 fatty acid.

Harshen Chamomile

Wasu shayi na ganye suna da tasiri sosai wajen sauƙaƙa damuwa, kuma da alama kun riga kun sami abin da kuka fi so. Yana iya zama shayi (abin sha tare da muhimmin aikin kwantar da hankali), amma akwai wasu tsire-tsire da yawa waɗanda suka cancanci sani. Ofayan su shine chamomile, amma kuma zaku iya gwada valerian ko linden. Duk abin da ya kasance, gina ƙaramin ibada a kusa da shi don ƙara tasirin shakatawa. Cewa jikinka ya danganta shi da aan mintocin katsewa, an keɓe shi daga damuwa da ke kewaye da kai, yana taimakawa haɓaka fa'idojinsa don damuwa.

Red giya

Red giya da sauran abubuwan sha na giya (ee, haka ma giya) yana taimaka wa mutane da yawa su shakata bayan wahala a ofishin. Halitta, kar a wulaƙanta amfani da shi, kasancewar ƙimar da masana suka sha yau da kullun.


Abubuwan da ke cikin labarin suna bin ka'idodinmu na ka'idojin edita. Don yin rahoton kuskure danna a nan.

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