N’zosakayikitsa kuti kwa anthu ambiri mankhwala abwino kwambiri oletsa kuvutika maganizo ndi chakudya chimene chimasintha maganizo. Izi ndi zoona. Nthawi zambiri, pakakhala kusakhazikika kwamalingaliro, timafikira maswiti, ndipo zakhala zikhulupiliro zofala kuti chokoleti ndiye antidepressant yabwino kwambiri. Komabe, maswiti ndi yankho labwino kwa kamphindi kokha, chifukwa shuga wosavuta wopanda thanzi amawononga zambiri kuposa zabwino kwa thupi lathu. Natural antidepressants ndi njira yabwinoko.
Natural antidepressants makamaka ndi zinthu zomwe zimapatsa thupi chakudya cham'thupi chofunikira kuti zigwire bwino ntchito, koma sizimayambitsa kusintha mwachangu kwa shuga m'magazi. Kusinthasintha kumeneku ndi komwe kumayambitsa kusinthasintha kwamalingaliro pafupipafupi.
Choyamba, maswiti wathanzi
Choyamba, ndikofunikira kulabadira zinthu zomwe zili ndi kukoma komwe timakonda, koma mu mawonekedwe a shuga wathanzi. Pali zambiri zolowa m'malo mwachilengedwe za shuga woyera woyengedwa (wotchedwa "woyera wakupha"). Kutsekemera kwathanzi kumapezeka muzotsekemera zachilengedwe monga:
- uchi, womwe umakhalanso gwero la mchere wambiri;
- madzi a mapulo (odziwika bwino ndi anthu aku Canada);
- mphesa, monga mpunga, balere;
- birch shuga xylitol;
- madzi a agave, gwero lotsekemera la ma probiotics achilengedwe;
- madzi a deti okhala ndi mavitamini ambiri;
- stevia - chomera chokoma mpaka 300 kuposa shuga woyera;
- liquorice zochokera muzu wa licorice;
- nzimbe, beet kapena carob molasses.
Tikakhala pansi, ndikofunikira kuti tipeze zinthu zomwe ndi zokoma ndipo zingayambitse kutulutsa kwa endorphins (otchedwa "hormone ya chisangalalo"), monga chokoleti chodziwika bwino, koma popanda zotsatirapo za kudya shuga mu shuga. mawonekedwe opanda thanzi. Ma antidepressants achilengedwe omwe tawatchulawa ndi abwino - komanso koposa zonse athanzi - zosiyanasiyana za thupi lolakalaka maswiti.
Kachiwiri, dzuwa
Mankhwala achilengedwe oletsa kuvutika maganizo ali ponseponse, ndipo imodzi mwa izo ndi dzuwa. Kafukufuku amasonyeza kuti pa nthawi ya tchuthi, pakakhala dzuwa lochuluka, mlingo wa enkephalins (ma peptides omwe amagwira ntchito mofanana ndi endorphins, okhala ndi mphamvu zowonjezera zochepetsera ululu) amawonjezeka. Zinthu izi zimathandiza kwambiri pakukula kwa thanzi. Komabe, mlingo wapamwamba wa enkephalins sizinthu zonse zomwe timapeza ndi kuwala kwa dzuwa. Kuwotchera dzuwa pafupipafupi ndi mankhwala osokoneza bongo omwe amathandizira kuti chitetezo chamthupi chizigwira ntchito komanso chimapangitsa kupanga vitamini D pakhungu.
Chachitatu, unsaturated mafuta zidulo
Anthu omwe amapezeka ndi kupsinjika maganizo amavutika ndi kuchepa kwa omega-3 fatty acids m'thupi. Choncho ndi bwino kusamalira nsomba zambiri muzakudya zanu. Pali chifukwa cha anthu omwe amadya nsomba zambiri ndi nsomba - mwachitsanzo, pakati pa anthu okhala ku Japan - pali zochitika zochepa kwambiri za kuvutika maganizo. Nsomba zatsopano, zomwe zimayenera kudyedwa 2-3 pa sabata, zimakhala ndi mafuta ambiri osakanizidwa.
Ndikoyenera kukumbukira kuti kuvutika maganizo ndi matenda omwe sitiyenera kupeputsa. Kuonetsetsa kuchuluka kwa mavitamini, ma microelements ndi mlingo woyenera wa mahomoni m'thupi ndi shuga wamagazi ndiko kupewa bwino.