1. Chokoleti chakuda Ngati mukumva kusangalala nthawi zonse mukagunda chokoleti chakuda, musaganize kuti ndi ngozi. Chokoleti chakuda chimayambitsa kusintha kwamankhwala m'thupi lotchedwa anandamide: ubongo umatulutsa cannabinoid neurotransmitter yomwe imalepheretsa kwakanthawi kumva kuwawa komanso kukhumudwa. Mawu oti "anandamide" amachokera ku liwu la Sanskrit "ananda" - chisangalalo. Kuphatikiza apo, chokoleti chakuda chimakhala ndi zinthu zina zomwe zimatalikitsa "kumva bwino" chifukwa cha anandamide. Asayansi adatcha chokoleti chakuda "njira yatsopano yothetsera nkhawa."
Kafukufuku wofalitsidwa mu Journal of Psychopharmacology anapeza kuti anthu omwe amamwa chakumwa cha chokoleti chokhala ndi antioxidant (chofanana ndi magalamu 42 a chokoleti chakuda) tsiku ndi tsiku amakhala odekha kuposa omwe sanatero.
2. Zakudya zokhala ndi mapuloteni ambiri
Zakudya zokhala ndi mapuloteni ambiri, monga tchizi cha Gouda ndi amondi, zimakhazikika m'magazi a shuga, zomwe zimatipangitsa kukhala amphamvu komanso osangalala.
3. nthochi
Nthochi zili ndi dopamine, chinthu chachilengedwe chomwe chimalimbikitsa maganizo, ndipo ndi gwero labwino la mavitamini a B (kuphatikizapo vitamini B6), omwe amatsitsimula dongosolo lamanjenje, ndi magnesium. Magnesium ndi chinthu china "chabwino". Komabe, ngati thupi lanu silimva insulin kapena leptin, nthochi si zanu.
4. Khofi
Khofi imakhudza ma neurotransmitters angapo omwe amachititsa kuti munthu azisangalala, choncho kumwa kapu ya khofi m'mawa kungathe kutisangalatsa. Kafukufuku wasonyeza kuti khofi imayambitsa kuyankha muubongo komwe kumayambitsa ubongo-derived neurotrophic factor (BDNF): ma neuroni atsopano amawonekera kuchokera ku maselo a ubongo, ndipo izi zimapangitsa kuti ubongo ugwire ntchito. Chosangalatsa ndichakuti, kafukufuku akuwonetsanso kuti milingo yotsika ya BDNF ingayambitse kukhumudwa, ndipo kuyambitsa njira za neurogenesis kumakhala ndi antidepressant!
5. Turmeric (curcumin)
Curcumin, pigment yomwe imapatsa turmeric mtundu wake wachikasu-lalanje, imakhala ndi machiritso ambiri ndipo imatengedwa ngati antidepressant yachilengedwe.
6. Zipatso zofiirira
Anthocyanins ndi inki yomwe imapatsa zipatso monga mabulosi abulu ndi mabulosi akuda mtundu wofiirira. Ma antioxidants awa amathandizira ubongo kupanga dopamine, mankhwala omwe amathandizira kulumikizana, kukumbukira, komanso malingaliro.
Idyani zakudya zoyenera ndikumwetulira pafupipafupi!
Chitsime: articles.mercola.com Translation: Lakshmi