Shin kun taɓa lura cewa bayan cin abinci na musamman ko sha yanayin ku yana canzawa, ko kuma kun ƙara jin tsoro ba tare da wani dalili ba? Dangantakar da ke tsakanin abin da muke ci da jin daɗin tunaninmu yana da zurfi fiye da yadda muke tsammani. Abinci na iya zama abokin haɗin gwiwa wajen kiyaye kwanciyar hankali ko kuma, akasin haka, ya zama abin da ke jawo damuwa. A cikin shekarun da suka gabata, bincike daban-daban sun tabbatar da cewa akwai alaƙa ta gaske tsakanin abinci, matakan damuwa, da lafiyar hankali. Ba wai kawai don guje wa wasu abinci ba, amma game da fahimtar yadda abubuwan gina jiki ke shafar kwakwalwarmu da, don haka, yadda muke sarrafa damuwa na yau da kullun.
Bari mu shiga cikin duniyar abinci mai ban sha'awa wanda zai iya haifar da tashin hankali, duba waɗanne ne za mu guje wa, mu gano yadda cin abinci mai kyau zai iya taimaka mana mu ji daɗi a kowane matakai. Hakanan zaku koyi dabarun aiki da shawarwari masu sauƙi don canza abincin ku zuwa kayan aiki mai mahimmanci don jin daɗin rai.
Me yasa wasu abinci zasu iya ƙara damuwa?
Damuwa dabi'a ce ta dabi'ar jikinmu ga yanayi masu damuwa, amma idan ta ci gaba da aiki na yau da kullun, yana iya yin tasiri sosai ga lafiyar jiki da ta kwakwalwarmu. Wasu abubuwan da ke cikin abinci suna da ikon canza wannan ma'auni, ko dai ta hanyar ƙarfafa tsarin juyayi na tsakiya ko kuma ta hanyar samar da kololuwa da kwari a cikin matakan makamashi wanda a ƙarshe ya shafi yanayin mu.
Don yin aiki da kyau da kuma kula da kwanciyar hankali, ƙwaƙwalwa yana buƙatar samar da abinci na yau da kullun kamar bitamin, ma'adanai, da mahimman fatty acid. Koyaya, halaye na cin abinci na yanzu, waɗanda ke da wadatar abinci mai sarrafa gaske, ingantaccen sukari, da abubuwan motsa rai, na iya haifar da rashin daidaituwa a cikin mahimman ƙwayoyin jijiya kamar serotonin da dopamine. Wadannan rashin daidaituwa ba kawai suna shafar yanayin mu ba, amma kuma suna iya haifar da rashin tausayi, rashin natsuwa, ko ma rashin barci.
Bugu da ƙari, hanji yana taka muhimmiyar rawa wajen samar da hormones da ke da alaƙa da jin daɗin hankali. Alal misali, an kiyasta cewa fiye da 90% na serotonin ana samar da shi a cikin tsarin narkewa. A rage cin abinci low a cikin fiber da kuma arziki a cikin Additives Yana ba da gudummawa ga rashin daidaita flora na hanji, wanda kuma ya shafi tunaninmu.
Jerin abincin da zai iya haifar da tashin hankali ko kuma kara damuwa
Gano abincin da ke daɗa ƙarfi ko haifar da al'amuran damuwa shine matakin farko na rage tasirin su. Kwararru da ƙungiyoyin kiwon lafiya daban-daban sun yarda akan tsari na gama gari: ultra-processed, sugary, high-saturated-fat, ko stimulant abinci yawanci bayan yawancin sauye-sauyen yanayi.
- Abincin da aka sarrafa sosai da abinci mai sauri: Kayayyakin masana'antu irin su Abincin ciye-ciye mai gishiri, irin kek na masana'antu, tsiran alade, nama da aka warke, abincin da aka shirya don zafi da abin sha mai zaki Suna samar da kitse mai yawa, ƙari da sukari. Suna ƙara ƙumburi na kwakwalwa kuma suna iya kasancewa da alaƙa da alamun damuwa, fushi, da damuwa.
- Nagartaccen sukari da kuma ƙara: Yawan cin sukari yana haifar da kai tsaye makamashi spikes, amma waɗannan suna biye da digo mai kaifi waɗanda ke da alaƙa da gajiya, bacin rai, da tashin hankali. Bugu da kari, Irin wannan nau'in sukari yana ciyar da ƙwayoyin cuta marasa aminci a cikin hanji, canza kira na neurotransmitters da ƙara haɓaka zuwa mummunan yanayi da damuwa.
- Kafeyin: Gabatar a cikin Coffee, black tea, energy drinks, colas, and some supplementsDuk da yake maganin kafeyin na iya samar da haɓakar makamashi na wucin gadi, yin amfani da maganin kafeyin zai iya haifar da tachycardia, rawar jiki, rashin barci, ƙara yawan tashin hankali da damuwaAkwai musamman mutane masu hankali waɗanda ko da matsakaicin allurai na iya haifar da waɗannan alamun.
- barasa: Ko da yake da farko yana jin annashuwa, Barasa yana aiki a matsayin mai lalata tsarin juyayi na tsakiya. Yawan cin sa tsoma baki tare da matakai na restorative barci kuma, a cikin tsaka-tsakin lokaci, zai iya ƙara yawan jin tsoro, rashin jin daɗi da kuma sanannun 'sakamako na dawowa' ko karuwa a cikin alamun damuwa.
- Abubuwan sha na makamashi: Suna hada maganin kafeyin tare da sauran mahadi masu kara kuzari irin su taurine ko guarana, tsokana babban kunnawa wanda daga baya ya juya zuwa gajiya, rashin barci da damuwa.
- Carbohydrates mai ladabi: Como Farin burodi, farar shinkafa, taliya na al'ada ko hatsin da aka sarrafa, cewa Ba su da fiber da abubuwan gina jiki masu mahimmanci, dalili saurin tashi da faɗuwa cikin glucose na jini, canza ma'aunin motsin rai da haɓaka damuwa.
- Cikakkun kitse da kitse: Gaba musamman a Keken masana'antu, soyayyen abinci, kayan ciye-ciye, abinci mai sauri da kuma abincin daskararrun da aka shirya don ci. Wadannan kitsen su ne hade da kumburi kuma yana shafar ma'auni na masu daidaita yanayin yanayi.
- Abubuwan Abincin Abinci: Musamman, monosodium glutamate, cewa Yana da alaƙa da ciwon kai, damuwa na barci da jin tsoro a cikin mutane masu hankali..
- Abubuwan zaki na wucin gadi: Como aspartame da sauran masu maye gurbin sukari en abinci mai laushi abin sha da kayan ciye-ciye, cewa Suna iya rushe samar da serotonin na al'ada kuma suna haifar da fushi da damuwa..
- Abincin da abin sha mai yawan sodium: Como fakitin miya, tsiran alade, adanawa da kayan ciye-ciye masu gishiri, wanda zai iya canza ma'auni na electrolyte na jiki kuma yana motsa tsarin juyayi, yana ƙaruwa.
- Ginseng da sauran abubuwan kara kuzari: Ko da yake a wasu lokuta ana inganta su azaman adaptogens, a cikin mutane masu tsinkaya zai iya ƙara jin tsoro da jin dadi.
Yana da mahimmanci a fayyace cewa ba kowa bane ke amsa irin waɗannan abinci ba, amma an lura da kyakkyawar alaƙa tsakanin ci gaba da cin su da bayyanar ko tabarbarewar alamun damuwa.
Abinci da abubuwan gina jiki waɗanda ke inganta yanayin kwantar da hankali
Labari mai dadi shine cewa abinci zai iya zama abokin tarayya don kiyaye damuwa a bakin teku. Akwai wasu abincin da abun da ke ciki ke taimakawa wajen daidaita yanayi, inganta amsawar damuwa, har ma da hana tashin hankali.
- Ingatattun sunadaran: Haɗa cikin karin kumallo da abinci qwai, kifi, nama maras kyau, legumes yana taimakawa wajen kiyaye matakan glucose masu ƙarfi kuma yana bayarwa amino acid da ake buƙata don samar da serotonin da dopamine, neurotransmitters na jin daɗin rayuwa. Ƙarin bayani a cikin labarinmu akan abinci mai lafiya don gujewa damuwa.
- Hadadden carbohydrates: hatsi, quinoa, dukan hatsi da dukan gurasar alkama Suna da wadata a cikin fiber kuma suna taimakawa wajen kiyayewa daidaita matakan glucose na jini, inganta ingantaccen yanayi da kwanciyar hankali.
- Sabbin 'ya'yan itatuwa da kayan marmari: Su ne tushen tushen antioxidants na halitta, bitamin da ma'adanai masu mahimmanci ga kwakwalwa. Jajayen 'ya'yan itace, ayaba, avocados da 'ya'yan itatuwa citrus Suna ficewa musamman saboda tasirin su mai kyau akan tsarin tsarin serotonin.
- Omega-3 fatty acid: Gaba a kifi irin su salmon, tuna, sardines da goro irin su walnuts ko tsaban flaxOmega-3s Suna inganta sassaucin ƙwayoyin ƙwayoyin cuta da kuma inganta sadarwa tsakanin ƙwayoyin cuta.
- Kwayoyi da tsaba: Almonds, hazelnuts, kabewa da tsaba sunflower sune kyakkyawan tushen tushen magnesium da zinc, ma'adanai da Suna taimakawa wajen daidaita martanin danniya da haɓaka samar da ingantattun ƙwayoyin cuta. Don ƙarin cikakkun bayanai, da fatan za a tuntuɓi mu Jagora ga abinci mai ƙarancin magnesium.
- Probiotics da prebiotics: Yogurt na dabi'a, kefir, sauerkraut da sauran abinci mai ƙima, da fiber daga 'ya'yan itatuwa da legumes, taimaka wajen kiyaye lafiya gut microbiomeDaidaitaccen hanji yana shiga kai tsaye a cikin samar da serotonin kuma yana daidaita yanayi. Ziyarci labarinmu don ƙarin shawarwari: Zaɓuɓɓukan lafiya don haɓaka furen hanji.
- Rukunin bitamin B: A cikin nama maras nauyi, kifi, qwai, legumes da koren kayan lambu masu ganye, waɗannan bitamin Suna da mahimmanci don aikin da ya dace na tsarin jin tsoro da kuma samar da maɓalli masu mahimmanci.
- Dark cakulan (a matsakaici): Yana da wadata a cikin flavonoids da magnesium, yana iya rage damuwa hormone (cortisol) da kuma kara jin dadi idan an sha kadan.
- Anti-mai kumburi kayan yaji: Ginger da turmeric sun bambanta don kadarorin su magance matsalolin oxidative da inganta jin daɗin rayuwa gaba ɗaya.
- Green shayi: Ya ƙunshi L-theanineamino acid, wanda yana haifar da annashuwa ba tare da haifar da bacci ba.
Haɗa waɗannan abincin a cikin ayyukan yau da kullun, ba da fifiko iri-iri da daidaito, shine tushe don kwanciyar hankali da kwanciyar hankali da ƙarancin damuwa.
Matsayin hydration da salon rayuwa
Ko da yake sau da yawa ba a kula da shi, isasshen ruwa yana da mahimmanci don kiyaye daidaiton tunani. Nazari daban-daban sun nuna cewa ko kadan Rashin ruwa na iya canza yanayi, rage maida hankali, da kuma ƙara jin tsoro.. Ana bada shawara a sha ruwa akai-akai a tsawon yini kuma a guji maye gurbinsa da abubuwan sha masu zaki ko abubuwan sha masu kara kuzari.
Hakanan, tasirin daidaitaccen abinci akan damuwa yana haɓaka idan yana tare da halayen rayuwa mai kyau:
- Yi motsa jiki na yau da kullun: Yana inganta sakin endorphins, yana kawar da tashin hankali kuma yana da tasiri mai tasiri kai tsaye akan yanayi.
- Don hutawa lafiya: Un ingancin barci yana bawa kwakwalwa damar 'sake saita' kuma mafi kyawun sarrafa damuwa na yau da kullun.
- Kauce wa shan taba da miyagun ƙwayoyi: Wadannan abubuwa da farko tada hankali, amma ƙara damuwa a cikin matsakaici da kuma dogon lokaci.
- Yi dabarun shakatawa ko tunani: Koyi don abinci mai hankali taimaka wa Saurari siginar jikin ku kuma rage damuwa mai alaƙa da abinci.
Shawarwari masu dacewa don tsara abincin da ke kula da jin daɗin ku
Ba kwa buƙatar canza abincin ku na dare ɗaya, amma yana da matukar taimako don lura da yadda wasu abinci ke shafar ku da daidaita abincinku a hankali. Ga wasu matakai masu sauƙi don haɗawa:
- Yi lissafin abinci da abubuwan sha waɗanda ke sa damuwa da damuwa bayan cin abinci, kuma a hankali a rage su.
- Shirya menu na mako-mako wanda ke ba da fifiko ga sabo, abinci gabaɗayan abinci mai wadatar fiber da micronutrients.
- Ku ci ƙananan ɓangarorin goro ko 'ya'yan itace tsakanin abinci maimakon sarrafa abinci ko abun ciye-ciye.
- Shirya abinci mai lafiyayye (yanke 'ya'yan itace, yogurt na halitta, shayi na ganye) don guje wa yin amfani da zaɓi mara kyau lokacin da kuka ji tsoro ko ƙasa.
- Shirya cikakken karin kumallo wanda ya haɗa da furotin, hadaddun carbohydrates, da 'ya'yan itace; wannan yana taimakawa wajen daidaita matakan sukari na jini kuma yana rage damuwa da safe.
- Idan kuna fama da damuwa da rashin barci, iyakance maganin kafeyin da barasa, musamman da rana.
- Sannu a hankali gabatar da abinci mai arzikin magnesium da zinc don haɓaka juriyar damuwa.
- Kada ku damu akan kamala: mabuɗin shine daidaitawa da sauraron jikin ku.
Dangantaka tsakanin hanjin ku da lafiyar hankali
Ilimin kimiyya na yanzu yana haskaka dangantakar kai tsaye tsakanin hanjin ku da kwakwalwar ku, abin da ake kira 'gut-brain axis'. Microbiota mai lafiya yana haɓaka samar da ƙwayoyin cuta kamar serotonin, wanda aka sani don daidaita yanayi da damuwa. Don haka, kula da lafiyar ku ta hanyar abincin ku mai arziki a cikin prebiotics, probiotics da fiber yana daya daga cikin mafi inganci hanyoyin da za a kula da lafiyar kwakwalwarka. Duba kuma labarin mu akan Abincin da ke haifar da ƙwannafi da yadda ake inganta narkewa.
Don ci gaba da jujjuyawar yanayi, damuwa mai tsanani, ko alamun alamun jiki masu alaƙa, yana da kyau a tuntuɓi ƙwararre don cikakkiyar dabara: ilimin halin mutum, goyon bayan abinci mai gina jiki da kuma, inda ya cancanta, goyon bayan pharmacological.
