Bella Adams
Kaka ya bambanta sosai. Da farko, takan zaburar da mu da launin ruwan zinari, tsatsa, da ƙamshi, sannan yana sa mu baƙin ciki da hazo, damina, da sanyi. Akwai ƙarancin hasken rana, rana ta fi guntu, kuma yanayi yana raguwa a cikin al'adar launin toka-toka. Za mu iya ma magana game da wani exacerbation na ciki ko farkon da kaka blues.
Duk da haka, ana iya rage irin wannan raguwa, idan ba a ci nasara ba, ta hanyar sake fasalin abincin. Don haka menene ilimin sunadarai na ciki na yanayin mu kuma waɗanne kayan abinci da samfuran ke aiki azaman antidepressants?
Mai samar da motsin rai a cikin kwakwalwa shine hadaddun tsarin da ke aiki ta hanyar musayar neurotransmitters - ƙananan mahadi waɗanda ke watsa sigina daga wannan tantanin halitta zuwa wani. Muna ba da jin daɗin jin daɗinmu ga dopamine da norepinephrine, abubuwan da aka samo daga amino acid tyrosine, wanda jikinmu ke samarwa da abinci (naman sa, kaji, kayan kiwo). Serotonin, wanda aka samo shi daga amino acid tryptophan, wanda jikinmu ba zai iya samar da kansa ba amma yana karba daga abinci, yana taka muhimmiyar rawa wajen samar da yanayi mai kyau.
Don haka, abinci mai arzikin tryptophan yakamata ya kasance koyaushe akan tebur. Waɗannan su ne turkey, kaza, da jita-jita.
Ya kamata mu ci goro, ayaba, cuku mai kauri, madara, soya, da cakulan duhu. Samuwar da aikin serotonin suna haɓaka ta hanyar omega-3 unsaturated fatty acids, waɗanda suka fi yawa a cikin kifin ruwa (salmon, herring, tuna), da tsaba na flax.
An nuna cewa tryptophan ya fi dacewa da hadaddun carbohydrates, don haka yana da kyau a wadatar da abinci tare da hatsi gaba ɗaya, burodi, da oatmeal. Nazarin ya nuna cewa turmeric da saffron suna rage jinkirin sake dawo da serotonin ta ƙwayoyin kwakwalwa, don haka ya tsawaita tasirinsa. Bitamin B (musamman B6 da folic acid) da magnesium kuma suna aiki azaman antidepressants na halitta da abubuwan motsa jiki na samar da serotonin. Ya kamata mu ci abinci mai yawa na kaka mai wadata a cikin waɗannan mahadi - kabewa, apples, wake, da alayyafo, broccoli, da albasarta. Chromium, wanda ke da yawa a cikin naman sa, zuma, da dankali, da abinci mai ƙarancin glycemic index zai taimaka wajen hana sauye-sauyen yanayi, wanda sau da yawa yana da alaƙa da haɓakar matakan glucose na jini.
Kamar yadda kake gani, kewayon abincin da zai iya kiyaye ku cikin yanayi mai kyau a cikin yanayin faɗuwa yana da faɗi sosai.
Kuna iya ƙirƙirar abincin da aka mayar da hankali kan fifikon furotin, kazalika da menu mai girma a cikin hadaddun carbohydrates da kifi. Yi dadi kuma tabbatacce fall!
