5 cov khoom noj los txhawb koj lub siab thiab tawm tsam kev nyuaj siab

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Muaj coob tus neeg txeeb kev ntxhov siab nrog cov khoom qab zib tom qab ib hnub nyuaj, tab sis nyob rau hauv ntau qhov nws yog teeb meem. Tsis tas li ntawd, nws yuav tsis pab cov uas nyuaj siab lossis ntxhov siab. Tab sis cov kws tshawb fawb tau pom tias qee yam khoom noj muaj txiaj ntsig zoo rau lub hlwb ua haujlwm thiab tawm tsam kev xav phem.

1. Cov nplej tag nrho

Tag nrho cov nplej muaj siab hauv tryptophan, amino acid tseem ceeb rau kev tsim cov tshuaj hormones serotonin thiab melatonin. Serotonin txhim kho kev xav thiab so kom txaus, thaum melatonin tswj kev pw tsaug zog. Kev noj zaub mov ntau hauv cov nplej tag nrho, nrog rau txiv hmab txiv ntoo thiab zaub, tau pom tias yuav pab txo qis kev ntxhov siab, ntxhov siab, thiab kev nyuaj siab, raws li kev tshawb fawb.

2. Ceev

Walnuts thiab pecans yog nplua nuj nyob rau hauv anti-inflammatory fatty acids uas yuav txo tau cov tsos mob ntawm kev ntxhov siab vim thiab kev nyuaj siab. Raw ceev yog tshwj xeeb tshaj yog pab tau, raws li cov as-ham lawv muaj nyob rau hauv zoo.

Biochemist thiab noj zaub mov Barry Sears pom zoo noj almonds thiab walnuts vim hais tias lawv muaj magnesium, uas muaj ib tug calming nyhuv.

Cashews tsis tshua muaj txiaj ntsig: lawv muaj hlau, magnesium, vitamin B6, proteins, amino acids thiab omega-3 fatty acids. Cashews kuj muaj tryptophan, uas yog qhov tseem ceeb rau kev tsim thiab nqus ntawm serotonin.

3. Blueberries

Ua tsaug rau lub xub ntiag ntawm antioxidants, blueberries tiv thaiv kev ntxhov siab thiab kev nyuaj siab. Nws kuj tseem muaj vitamin C, uas tuaj yeem txo cov qib cortisol, uas tuaj yeem pab txo kev ntxhov siab. Raws li kev tshawb fawb tsis ntev los no, blueberry noj txawm tias qeeb ntawm caj ces thiab biochemical stimulants ntawm kev nyuaj siab thiab txo qis kev xav tua tus kheej hauv cov neeg muaj PTSD.

4. Cov khoom siv mis nyuj

Kev xav ntawm kev ntxhov siab feem ntau cuam tshuam nrog cov ntshav qab zib tsawg. Tab sis qhov no tsis txhais hais tias koj yuav tsum noj cov khoom qab zib. Nws yog qhov zoo tshaj plaws los xaiv cov khoom noj uas tsis muaj qab zib xws li yogurt tsis muaj qab zib. Nws muaj qhov sib piv ntawm cov protein rau carbohydrates los pab coj cov suab thaj rov qab mus rau qhov qub.

Tus kws kho mob puas siab puas ntsws Fran Walfish, tus kws kho mob tshwj xeeb hauv kev ua haujlwm nrog menyuam yaus thiab cov niam txiv, xav kom nws cov neeg mob haus cov mis nyuj, cheese, yogurt thiab ice cream los tiv thaiv kev ntxhov siab. Yog li ntawd nws tsis yog rau tsis muaj dab tsi uas peb pog tau hais kom haus ib khob mis nyuj sov ua ntej yuav mus pw. Tag nrho cov khoom siv mis nyuj muaj tryptophan, uas tuaj yeem pab koj so thiab so tsis muaj tshuaj.

5. Qab zib chocolate

Tsaus Chocolate yog qhov zoo tshaj plaws antidepressant. Nws muaj cov amino acid tyrosine, los ntawm cov neurotransmitter dopamine ces tsim. Thiab dopamine paub tias muaj feem cuam tshuam ncaj qha rau peb lub siab lub ntsws, raws li nws txhawb nqa qhov chaw txaus siab hauv lub hlwb.

Cocoa hauv chocolate txhawb kev tsim cov serotonin, uas txhim kho kev xav. Tsis tas li ntawd, chocolate tsaus txo qis cov qib cortisol, uas kuj txo cov kev ntxhov siab thiab kev nyuaj siab.