Dark cakulan
Mutane da yawa sukan fi son kama wahala da cakulan ƙamshi mai daɗi. Sai ya zama cewa kimiyya na kan su. An yi la'akari da cakulan a matsayin mai kyau antidepressant. Nazarin ya nuna cewa yana rage matakan hormones na damuwa - cortisol da catecholamines. Abubuwan da ke ƙarƙashin matsanancin damuwa sun sami ci gaba bayan makonni biyu na shan cakulan duhu. Tsarin yau da kullun shine 40 g yayin gwajin. Yana da mahimmanci cewa cakulan ya zama kwayoyin halitta kuma ya ƙunshi ɗan ƙaramin sukari kamar yadda zai yiwu.
Walnuts
Ɗaya daga cikin alamun ilimin lissafin jiki na damuwa shine hauhawar jini. Yawan alpha-linolenic acid a cikin walnuts yana taimakawa wajen daidaita hawan jini. Abubuwan fatty acid ɗin polyunsaturated waɗanda gyada ke da wadata a ciki suma suna da fa'ida ga al'adar wurare dabam dabam da juriya ga damuwa na zuciya.
Tafarnuwa
Tafarnuwa yana rage matakan cortisol, yana hana jiki haɓaka sarkar amsawar damuwa. Allicin da ke cikin tafarnuwa kuma yana ƙarfafa tsarin zuciya da jijiyoyin jini, yana daidaita hawan jini da matakan cholesterol.
Fig
Sabo ko bushe, ɓaure tushen bitamin, ma'adanai da antioxidants. Har ila yau, mai samar da potassium, calcium da magnesium, yana da mahimmanci ga hawan jini na al'ada da aikin tsoka. Godiya ga waɗannan kaddarorin, ɓaure suna yaƙi da damuwa na oxidative wanda ke faruwa saboda rashin abinci mara kyau, shan taba da gurɓataccen muhalli.
oatmeal
Wannan hatsi shine tushen fiber kuma yana ba da jin daɗin jin daɗi na dogon lokaci. Oatmeal ya ƙunshi hadaddun carbohydrates, suna haɓaka matakin serotonin, kuma, saboda haka, yanayi.
kabewa tsaba
Abubuwan da aka fi so a kaka shine tsaba na kabewa - sun ƙunshi wadataccen omega-3 fatty acids, magnesium, zinc da potassium. Hakanan da ƙarin phenols, waɗanda ke aiki azaman antioxidants. Wadannan abubuwa suna kare kariya daga matsin lamba kuma suna rage yawan damuwa.
Chard
Kayan lambu mai duhu koren ganye yana cike da mahimman bitamin mai-mai narkewa (A, C, E, da K) da ma'adanai irin su calcium, iron, magnesium, da potassium. Chard ya ƙunshi nau'in antioxidants da aka sani da betalains. Wannan kariya ce daga tsuntsaye biyu tare da dutse ɗaya, tare da damuwa - hawan jini da hauhawar jini.
Marigayi Algae
Baya ga fa'idodin da aka lissafa a sama, rayuwar ruwa ta ƙunshi yawancin iodine, wanda ya zama dole don glandon thyroid don samar da hormones. Don haka, ruwan teku yana daidaita ma'aunin hormonal kuma yana ƙara juriya ga damuwa.
Citrus
Shekaru aru-aru, an yi amfani da ƙamshin 'ya'yan itacen citrus don rage tashin hankali. Baya ga wari, kuna buƙatar tunawa da babban adadin ascorbic acid a cikin lemu da innabi. A cikin binciken daya, an bai wa yara masu kiba da ke fama da matsananciyar hankali isassun 'ya'yan itatuwa citrus. A karshen gwajin, hawan jininsu bai fi na kananan yara da ba su fuskanci damuwa ba.
Wanene zai yi tunanin cewa za ku iya kawar da sakamakon damuwa ba tare da taimakon kwayoyi ba, amma kawai ta hanyar yin gyare-gyare ga abincin ku. Abincin da ya dace shine lafiyayyen hankali kuma mai ƙarfi, kuma babu wata matsala da zata iya girgiza ƙarfin jiki.