Babu shakka cewa ga mutane da yawa mafi kyawun maganin damuwa shine abincin da ke inganta yanayi. Wannan hakika gaskiya ne. Sau da yawa, a cikin lokutan rashin kwanciyar hankali, muna isa ga sweets, kuma ya riga ya zama imani na kowa cewa cakulan shine mafi kyawun maganin damuwa. Duk da haka, sweets ne mai kyau bayani kawai na dan lokaci, saboda marasa lafiya sauki sugars kawo mafi cutarwa fiye da kyau ga jikin mu. Maganin maganin damuwa na halitta shine mafita mafi kyau.
Magungunan antidepressants na dabi'a sune samfuran da ke samar da jiki tare da carbohydrates masu mahimmanci don aiki mai kyau, amma ba sa saurin canje-canje a cikin matakan sukari na jini. Waɗannan sauye-sauyen ne ke haifar da sauyin yanayi akai-akai, mara kyau.
Na farko, lafiyayyen zaki
Da farko, yana da daraja a kula da samfurori da ke dauke da zaƙi da muke so, amma a cikin nau'i na masu ciwon sukari. Akwai da yawa na halitta maye gurbin mai ladabi farin sugar (wanda ake kira "farar killer"). Ana iya samun lafiyayyen zaƙi a cikin kayan zaki na halitta kamar:
- zuma, wanda kuma shi ne tushen ma'adanai masu yawa;
- maple syrup (sanannen Kanada);
- hatsi malts, misali shinkafa, sha'ir;
- Birch sugar xylitol;
- agave syrup, mai dadi tushen probiotics na halitta;
- kwanan syrup tare da babban abun ciki na bitamin;
- stevia - shuka har zuwa sau 300 mai zaki fiye da farin sukari;
- barasa bisa tushen tushen licorice;
- karas, gwoza ko carob molasses.
Lokacin da muke ƙasa, yana da daraja isa ga samfuran da ke da daɗi kuma suna iya haifar da ɓoyewar endorphins (abin da ake kira "hormone farin ciki"), kamar sanannun cakulan, amma ba tare da sakamako masu illa na cin sukari a cikin wani abu ba. sifar mara lafiya. Abubuwan da aka ambata a sama suna da kyau - kuma sama da duka lafiya - iri-iri don sha'awar jiki don zaki.
Na biyu, rana
Magungunan antidepressants na halitta suna kewaye da mu, kuma ɗayan su shine rana. Nazarin ya nuna cewa a lokacin hutu, lokacin da akwai karin rana, matakin enkephalins (peptides aiki kama da endorphins, yana da ƙarin abubuwan rage raɗaɗi) yana ƙaruwa. Wadannan abubuwa suna ba da gudummawa ga babban matsayi don inganta jin daɗin rayuwa. Koyaya, matakin mafi girma na enkephalin ba shine duk abin da muke samu tare da haskoki na rana ba. Yawan wankan rana akai-akai shine maganin rage damuwa na halitta wanda ke tallafawa aikin tsarin rigakafi kuma yana ƙarfafa samar da bitamin D a cikin fata.
Na uku, acid fatty mara kyau
Mutanen da aka gano suna da damuwa suna fama da raguwar matakan omega-3 fatty acid a jiki. Don haka yana da kyau a kula da ƙarin kifi a cikin abincin ku. Akwai dalili ga mutanen da suke cin kifi da abincin teku - alal misali, a cikin mazaunan Japan - akwai ƙananan lokuta na damuwa. Fresh kifi, wanda ya kamata a ci sau 2-3 a mako, yana da wadata a cikin fatty acids.
Yana da kyau a tuna cewa baƙin ciki cuta ce da bai kamata a yi la'akari da ita ba. Tabbatar da adadin adadin bitamin, microelements da daidaitattun matakan hormones a cikin jiki da sukarin jini shine mafi kyawun rigakafi.