Abinci don baƙin ciki, kwanaki 7, -2 kg

Rashin nauyi har zuwa kilogiram 2 cikin kwanaki 7.

Matsakaicin abun cikin kalori na yau da kullun shine 970 Kcal.

Shin kun taɓa yin tunani game da gaskiyar cewa yanayinmu ya dogara da irin abincin da muke ci? Kuma da gaske ne. Kwararru sun kirkiro wani abinci na musamman wanda ke ba da gudummawa don ci gaba da kasancewa mai amfani. A yau za mu gabatar muku da tsarin abinci don damuwa. Kuma ba lallai bane ku jira baƙin ciki da dogon buri don shawo kanku. Zai fi kyau a hana wannan matsalar ta bin ƙa'idodin da ke ƙasa. Don haka, menene kuke buƙatar ci domin, kamar yadda suke faɗa, don zama cikin baƙar fata?

Abincin da ake buƙata don baƙin ciki

Ya kamata a lura nan da nan cewa idan akwai mummunan damuwa, alas, abinci kawai bai isa ba. Tare da mummunan nau'i na wannan cuta, a matsayin mai mulkin, sha'awar rayuwa gaba ɗaya tana ɓacewa, banda ambaton ci. Wannan yana buƙatar taimakon ƙwararren likitan kwakwalwa.

Yawancin mutane suna fuskantar wani ɗan ƙaramin nau'i na baƙin ciki wanda yawanci sha'awar ba ya raguwa. Akasin haka, ana jawo mu zuwa ga abinci mai zaki, mai mai, sitaci da sauran haɗari masu daɗi ko abubuwan sha masu ɗauke da barasa. Amma wannan zaɓi na abinci da abin sha ba a so sosai. Dukansu sweets da barasa (wanda, ba shakka, sun fi cutarwa sosai) suna aiki iri ɗaya. Suna motsa sakin abin da ake kira hormones farin ciki a cikin kwakwalwarmu. Amma wannan tasirin baya dadewa. Ba da daɗewa ba, idan mutum ya kama ko ya sha damuwa, blues ya sake dawowa, kuma an sake jawo mu zuwa "'ya'yan itacen da aka haramta". Wannan hanyar magance bakin ciki ba zai iya magance matsalar ba. Yana da kyau idan wannan "farkon" bai kara tsananta matsalar ba kuma baya haifar da kiba. Bugu da ƙari, jiki ya yi aiki tuƙuru don sarrafa yawan sukarin da aka kawo. A cikin tsari, ana kashe ajiyar bitamin B da chromium, rashin abin da zai iya haifar da karuwa mai mahimmanci a cikin yanayin damuwa. Saboda haka, yana da kyau a yi farin ciki da abinci mai wadata a cikin waɗannan abubuwan. Har ila yau, samfurori da ke dauke da omega-3 fatty acids, selenium, tryptophan suna da tasiri mai kyau wajen magance wannan matsala.

Don ƙarin fahimtar yadda abubuwa ke aiki, bari mu koma ga kimiyya. Ba tare da isasshen chromium a cikin jiki ba, insulin, wanda ke taimakawa kula da sukari a matakan al'ada, ba zai iya aiki yadda yakamata ba. A cewar masana, ana daidaita yanayin idan kun cinye aƙalla 150 (kuma zai fi kusan 200) mcg na chromium kowace rana. Ana iya samun adadi mai yawa a cikin abinci kamar naman sa, albasa, dankali, zuma na halitta, apples, tumatur, karas, letas romaine, lemu da ayaba.

Serotonin ana ɗauka ɗayan mafi inganci hormones na farin ciki. An hada shi a cikin kwakwalwar mutum daga amino acid da ake kira tryptophan. Don aikin al'ada na jiki, yana da kyau mata su cinye aƙalla 320 MG na tryptophan kowace rana, kuma don jima'i mai ƙarfi - duka 390. Duk da haka, wannan adadin yana da sauƙin samu ta hanyar samar da abincinku tare da turkey da filletin kaji. , naman alade, abincin teku daban -daban, kifi (wato kwari da tuna) da goro. Haɗuwa da tryptophan yana ƙaruwa da ci a cikin kamfanin hadaddun carbohydrates. Zai yi kyau idan kun ci abinci, alal misali, wani yanki na dafaffen ƙirjin kaji da wani ɓangare na buckwheat.

Yana ba da gudummawa ga samar da jiki na serotonin da omega-3 fatty acid. Ana samun su a cikin man flax, kabewa da tsaba na sunflower, ganye daban -daban da kwayoyi (musamman gyada). Kuma zakara a cikin abin da ke cikin su shine kifin mai.

Wani maganin antidepressant na halitta shine selenium. Tare da rashinsa, akwai babban haɗarin saduwa tare da ƙara damuwa, bacin rai, gajiya da sauran nesa da yanayi mai daɗi. Dabbobi daban -daban, kwakwa, tafarnuwa da cuku suna da arziki a cikin selenium.

Gabatar da filletin naman sa, cuku mai wuya, ƙwai kaza, ganyen letas, almonds da walnuts, strawberries, Brussels sprouts da farin kabeji, legumes da kefir a cikin abinci na iya rama rashin ƙarancin bitamin B da yawa.

Masana har ma sun ware wani nau'i saman antidepressant kayayyakinwannan yana taimakawa wajen jimre wa yanayi mai baƙin ciki mara daɗi da sauri kuma rage damar fuskantar ta. 8 sinadaran girke-girke suna saman. Bari mu duba tasirin kowannensu a jikin mu.

Fish

Omega-3 mai mai mai da aka samo a cikin kifi yana taimakawa dukkan jiki suyi aiki yadda ya kamata. Hakanan a cikin kifi akwai wuri da yawa don bitamin D da tryptophan, wanda ke ƙaruwa rigakafi kuma yana ba da yanayi mai kyau.

qwai

Sun ƙunshi abubuwa masu mahimmanci mai ƙima, da kuma bitamin A, B, E, D. gswai babban ma'aji ne na abubuwa masu amfani waɗanda, ban da samun fa'ida mai amfani a yanayinmu, ƙarfafa haƙori da ƙashin ƙashi, suna da cutar kansa tasiri da tallafawa tsarin zuciya da jijiyoyin jini.

'Ya'yan itaciya ja da lemu

Lemu, tangerines, kabewa, gwoza, barkono mai kararrawa, karas da sauran kyaututtukan yanayi, waɗanda suke da launi mai haske, suna cajin mu da kyakkyawan yanayi. Wannan yana faruwa ne galibi saboda suna ɗauke da adadi mai yawa na bitamin C. Lokacin da ya shiga cikin jiki, yana inganta sarrafa amino acid a cikin sunadaran dabbobi zuwa serotonin, sanannen hormone na farin ciki.

Seafood

Wadannan mazaunan teku, musamman jatan lande, suna dauke da sinadarin iodine cikin wadatattun abubuwa, ba tare da hakan ba, a cewar likitocin, ingantacciyar kwayar halitta ba zata yuwu ba. Hakanan, iodine yana da tasiri mai tasiri akan aikin kwakwalwa kuma yana ƙaruwa aikin tunani da na jiki.

ganyen kicin

Cardamom, nutmeg, star anise da sauran kayan ƙamshi ba kawai zasu iya sanya muku ɗumi sosai ba a lokacin sanyi, amma kuma zasu taimaka ƙirƙirar yanayi mai daɗi da jin daɗi, shakatawa da rage fitowar damuwa. Amma yana da mahimmanci kar a cika su da su. Yayan tsinken yaji da aka kara akan abin sha ko akushi ya isa.

Chocolate

Waken koko yana dauke da tryptophan da yawa. Ba don komai ba ne abin sha da samfuran da aka dogara da su suna buƙatar buƙata a cikin fall, lokacin da sanyin sanyi da canjin yanayi ke sa mu baƙin ciki. Matsakaicin matsakaicin cakulan ba zai yi mummunan tasiri akan adadi ba, amma tabbas zai ɗaga yanayin. A cewar masana, 30 g na cakulan a rana ya isa haka.

bugun jini

Peas, wake da sauran lemun tsami suna daya daga cikin tushen tushen bitamin B. Kasancewar su wadatacce a cikin abincin yana taimakawa wajen inganta tsarin tsarin juyayi, yana da sakamako mai kyau akan yanayi kuma yana kiyayewa daga rashin bacci.

ayaba

Ayaba yana dauke da wani abu da ake kira harman alkaloid, wanda a dabi'ance yana haifar da jin dadi da murna. Kuma yawan bitamin B6 yana sanya wannan fruita veryan itace mai amfani sosai ga gajiya mai sauri da kuma raunin jiki gabaɗaya.

Don haka, a lokacin da ake shirya abinci don damuwa, ana ba da shawarar mayar da hankali kan samfuran da ke sama.

RAYUWA, ƙi (ko kuma aƙalla rage rage amfani) kuna buƙata daga:

- kowane samfurin da ke dauke da sukari;

- taliya mai laushi;

- pickles daban-daban (gami da kifi da goro tare da ƙarin gishiri);

- farin gurasa;

- abinci mai yaji sosai;

- tsiran alade mai ƙanshi;

- kayan abinci mai sauri;

- kofi mai karfi;

- barasa;

- abubuwan sha makamashi.

Kuna buƙatar cin abinci mai cin abinci mai rage sau 5 a rana. Da fari dai, abincin da aka raba ya fi dacewa ga aikin ɓangaren hanji kuma, idan ya cancanta, taimakawa rage nauyi ta hanzarta saurin kumburi. Abu na biyu, ƙaramin tazara tsakanin abinci yana sauƙaƙe mana yunwa, wanda zai iya haifar da damuwa har ma da fushi, wanda ba shi da kyau a yanzu.

Ya kamata a lissafa yawan abinci dangane da abubuwan da kuka fi so. Yi ƙoƙari ka sami ƙasa ta tsakiya - girman jita-jita waɗanda zasu taimaka maka ka wadatar da jiki, amma a lokaci guda ka guji yawan cin abinci.

Game da tsawon lokacin cin abinci don bakin ciki, bisa ga masu haɓakawa, sakamako na farko mai kyau a cikin yanayin ingantaccen yanayi ya kamata ya bayyana a cikin fewan kwanaki bayan farkon rayuwa bisa ga ƙa'idodinta. Babu cikakken iyakantaccen lokacin don bin shawarwarin hanyar marubucin.

Idan kiyaye dokokin wannan fasahar ba zai ba ku damuwa ba, zaku iya tsayawa kan manyan har tsawon lokacin da kuke so. Lafiyayyen abinci ya kamata ya taimaka muku kuyi bacci mafi kyau, ku zama marasa jin haushi game da abubuwan ƙanana, kuma ku yaƙi baƙin ciki.

Tsarin abinci na baƙin ciki

Misali na abincin abinci don ɓacin rai na mako guda

Day 1

Abincin karin kumallo: shinkafa porridge tare da cherries.

Abun ciye-ciye: salatin yankakken dafa ko karas da aka dafa, cilantro da ɗan gyada.

Abincin rana: kwanon farin kabeji da broccoli puree soup; wani yanki na Boiled fillet fillet da buckwheat porridge tare da ganye.

Lafiya, apple.

Abincin dare: salatin dafaffen namomin kaza, wake da arugula.

Day 2

Abincin karin kumallo: wani yanki ne na hatsi, wanda za'a dafa shi a cikin madara, tare da ƙari na ƙwayoyin cuta na alkama da kwayoyi da kuka fi so.

Abun ciye-ciye: gilashin koren santsi.

Abincin rana: dankakken dankalin turawa da miyar taushe.

Bayan abincin dare: casserole na cuku da bishiyoyi.

Abincin dare: risotto tare da namomin kaza.

Day 3

Karin kumallo: bulgur tare da apricot guda da tsinken kirfa.

Abun ciye-ciye: burodin hatsi duka tare da pate mai naman kaza mai ƙanshi.

Abincin rana: kwanon miyar wake; gasa salmon da ganyen salati.

Abincin cin abincin maraice: karamin dunƙulen hatsi duka tare da cuku na gida ko kuma ɗan cuku kaɗan na gida tare da 'ya'yan itace.

Abincin dare: gasa broccoli da salatin apple.

Day 4

Karin kumallo: shinkafa tare da ayaba.

Abun ciye-ciye: Wasu yankakku ko kukis na oatmeal.

Abincin rana: Boiled kabeji (zaka iya amfani da nau'ikan kabeji don ba da ɗanɗano mai ban sha'awa) tare da grated mai wuya, pistachios, ganye ko kayan yaji.

Abun ciye-ciye: Yankakken kwakwa da za a tsoma a cikin cakulan mai duhu mai wuya, ko kuma wani ɗan babban koko cakulan.

Abincin dare: gasa dafaffen kaza da salatin tumatir, mozzarella da ganye.

Day 5

Karin kumallo: oatmeal tare da strawberries da alan almon.

Abun ciye-ciye: kore mai laushi.

Abincin rana: filletin kaza da aka dafa a cikin yogurt na halitta ko kirim mai tsami mai mai mai mai; da vinaigrette.

Kayan abincin dare: wasu buckwheat pancakes, wanda za'a iya wadatar dasu da ɗan zuma na halitta.

Abincin dare: cutlets fillet ɗin nama da kokwamba da salatin tumatir.

Day 6

Karin kumallo: omelet na ƙwai kaza biyu da yankakken tumatir tare da ganyen da kuka fi so; 1-2 dukan burodin hatsi.

Abun ciye-ciye: plum 3-4.

Abincin rana: kwano na borscht mai cin ganyayyaki.

Abincin dare da yamma: gurasar gurasa gabaɗaya tare da yanki cuku da tumatir.

Abincin dare: salatin namomin kaza, dafaffen wake da ganye.

Day 7

Abincin karin kumallo: ayaba da pistachios da aka keɓaɓɓe tare da yogurt ta halitta ba tare da ƙari ba.

Abun ciye-ciye: kumburin tushen gwoza; dintsi na walnuts.

Abincin rana: seleri da miyar wake; steamed kifin yankakken nama da ganyen latas.

Kayan cin abincin maraice: kamar cokali biyu na zuma da koren shayi, ko kawai ku ci 'ya'yan itacen da kuka fi so.

Abincin dare: stew kayan lambu da apple.

Contraindications na abinci don rashin ciki

  • Idan babu matsaloli masu tsanani na kiwon lafiya ko halaye na jiki waɗanda ke buƙatar abinci na musamman daban, za ku iya bin abincin rage bakin ciki da aka ba da shawara a sama.
  • A zahiri, bai kamata ku yi amfani da ɗayan samfuran da aka ba da shawarar ba idan kuna rashin lafiyan su.

Fa'idodin Abincin Cutar Baƙin ciki

Abincin abinci don damuwa yana da fa'idodi da yawa.

  1. Baya ga gaskiyar cewa yana taimakawa magance babban matsalar ƙwaƙwalwa, jiki yana karɓar duk abubuwan da ake buƙata, fara aiki daidai, kuma ƙarfafa lafiyar gaba ɗaya.
  2. Sananne ne cewa abinci mai gina jiki yana shafar yanayin fata, gashi, kusoshi, da dai sauransu. Lafiyayyun abinci waɗanda ke zama tushen abincin ga ɓacin rai suna taimakawa sosai wajen inganta bayyanar.
  3. Lokacin gyara abun cikin kuzari na abincin, wannan abincin zai iya taimakawa duka rasa da haɓaka nauyi idan kuna bin ɗaya daga cikin waɗannan burin.
  4. Ta hanyar shirya abincinku bisa ga waɗannan ƙa'idodi na abinci, ba lallai ne ku fuskanci rauni, ƙarar gajiya da sauran abubuwan ban sha'awa ba, waɗanda ba su da kyau musamman idan akwai alamun alamun ɓacin rai. Akasin haka, dabarar tana ba da ƙarfi da kuzari, wanda ke ba ku damar shiga don wasanni kuma gabaɗaya jagorantar cikakken salon rayuwa. Motsa jiki kuma sanannu ne don sakin homonon da zai sa ku ji daɗi.
  5. Abincin abinci mai gina jiki akan abinci don damuwa yana da daɗi kuma ya bambanta. Tabbas kowa zai samu a cikin jerin samfuran da aka bayar waɗanda suke so, kuma za su iya ƙirƙirar abinci bisa abubuwan da suke so.

Rashin abinci ga bakin ciki

Babban lahani a cikin maganin rage baƙin ciki yana da wuyar samu. Haka ne, yana iya zama da sauƙi a daina wasu abincin da kuka fi so. Amma babu wani tsarin samar da wutar da zai iya yi ba tare da wasu takunkumi ba.

Sake-dieting don bakin ciki

Kuna iya komawa zuwa bin dokokin cin abinci don ɓacin rai a kowane lokaci (ba shakka, in babu sabani masu alaƙa da yanayin kiwon lafiya).

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