Lijo le limatlafatsi tsa Mania le khatello ea maikutlo

Litaba

• 1. Lithollo kaofela
• 2. Omega-3 mafura acid
• 3. Lijo tse nonneng Selenium
• 4. Turkey
• 5. Linaoa
• 6. Linate
• 7. Li-probiotics
• 8. Tee ea litlama
• 9. Tsokolate e lefifi
• 10. safrone
• Lijo tseo u lokelang ho li qoba
• Tsela

Boemo bo phahameng le bo tlase ba lefu la ho ferekana kelellong

Bothata ba ho ferekana kelellong ke boemo ba bophelo bo botle ba kelello bo tšoauoang ke ho fetoha ha maikutlo, joalo ka maemo a fapaneng a phahameng (a tsejoang ka hore ke mania) le maemo a tlase (a tsejoang e le khatello ea maikutlo). Meriana le kalafo e tsitsisang maikutlo e ka thusa ho sebetsana le liphetoho tsena maikutlong.

Ho etsa liphetoho tse 'maloa lijong tsa hau ke tsela e' ngoe e ka thusang ho laola likarolo tsa manic. Le hoja lijo li ke ke tsa phekola bohlanya, ho khetha tse nepahetseng ho ka ’na ha u etsa hore u ikutloe hamolemo le ho u thusa ho sebetsana le boemo ba hao hamolemo.

1. Lithollo kaofela

Lihlahisoa tsohle ha li ntle feela bakeng sa pelo ea hau le sistimi ea tšilo ea lijo. Li kanna tsa ba le phello e khutsitseng kelellong ea hau.

Ho nahanoa hore lik'habohaedreite li matlafatsa tlhahiso ea boko ba hau ea serotonin. Khemik'hale ena ea boko e ikutloang hantle e thusa ho kokobetsa matšoenyeho 'me e ka u siea u ikutloa u le taolong.

Kahoo, nakong e tlang ha u ikutloa u le jittery kapa u sithabetse, ts'oara li-crackers tse felletseng hore u li je. Likhetho tse ling tse ntle li kenyelletsa:

• toast ea lijo-thollo kaofela
• pasta ea lijo-thollo kaofela
• oatmeal
• raese e sootho
• Quinoa

2. Omega-3 mafura acid

Omega-3 fatty acids eicosapentaenoic acid (EPA) le docosahexaenoic acid (DHA) e bapala karolo ea bohlokoa bokong ba hau. Ke karolo ea bohlokoa ea lisele tsa methapo mme li thusa ho tsamaisa ho tšoaea pakeng tsa lisele tseo.

Bafuputsi ba ntse ba ithuta hore na omega-3s e ka thusa ho sebetsana le khatello ea maikutlo, lefu la ho ferekana kelellong le maemo a mang a bophelo bo botle ba kelello.

Ho fihla hajoale, sephetho sa omega-3 se tlatsetsang bakeng sa lefu la ho ferekana kelellong se bile teng. Ho eketsa li-omega-3 ho li-stabilizers tsa maikutlo ho bonahala ho thusa ka matšoao a khatello ea maikutlo, leha e sena phello e kholo ho bohlanya.

Hobane omega-3 fatty acids e phetse hantle bokong le pelong ka kakaretso, li bohlokoa ho li kenyelletsa lijong tsa hau. Litlhapi tsa metsi a batang li na le limatlafatsi tse ngata ka ho fetisisa.

Mehloli e meng e metle ea lijo e kenyelletsa:

• salemone
• tuna
• mackerel
• herring
• trout
• Halibut
• litlhapi
• folaxe le oli ea tsona
• mahe

3. Lijo tse nonneng Selenium

Tuna, halibut le sardine le tsona ke mehloli e mengata ea selenium, e leng karolo ea bohlokoa ea bohlokoa bakeng sa boko bo phetseng hantle.

Lipatlisiso li fumane hore selenium e thusa ho tsitsisa maikutlo. Ho haella ha Selenium e bile khatello ea maikutlo le matšoenyeho.

Batho ba baholo ba hloka bonyane li-micrograms tse 55 (mcg) tsa selenium letsatsi le letsatsi, tseo u ka li fumanang lijong tse kang:

• Linate tsa Brazil
• tuna
• Halibut
• litlhapi
• hemo
• shrimp
• nama ea kolobe
• kalakuni
• nama ea sebete

4. Turkey

Turkey e phahame ka amino acid tryptophan, e seng e tšoana le maikutlo a boroko a tlang ho uena kamora lijo tsa mantsiboea tsa Thanksgiving.

Ntle le litla-morao tsa eona tse nahanang hore li thusa ho robala, tryptophan e thusa 'mele oa hau ho etsa serotonin - k'hemik'hale ea boko e amehang.

Ho phahamisa serotonin ho ka thusa nakong ea linako tse nyahamisang. Hape ho na le bopaki ba hore tryptophan e ka ntlafatsa matšoao a mania.

Haeba u batla ho leka tryptophan empa u se fan e kholo ea Turkey, u tla e fumana lijong tse kang mahe, tofu le chisi.

5. Linaoa

Linaoa tse ntšo, linaoa tsa lima, likhekhe, linaoa tsa soya le lensisi li tšoana ka eng? Kaofela ke litho tsa lelapa la legume, 'me kaofela ke mehloli e ruileng ea magnesium.

Phuputso ea pele e bontša hore magnesium e ka fokotsa matšoao a mania ho batho ba nang le lefu la ho ferekana kelellong. Ho ntse ho hlokahala lipatlisiso tse ling ho netefatsa hore na lijo tse nang le magnesium li ntlafatsa maikutlo.

Khabareng, ho eketsa linaoa tse nang le fiber le limatlafatsi lijong tsa hau ho ka etsahala hore ho se utloise bohloko. Linaoa li ka u etsa gassy ha u qala ho li eketsa lijong tsa hau, empa seo sea fokotseha haeba u ntse u li ja.

6. Linate

Lialmonde, li-cashews le linate le tsona li na le magnesium e ngata. Ntle le lipatlisiso tse fanang ka maikutlo a hore e na le phello e ntle ho mania, magnesium e thusa ho khutsisa tsamaiso ea methapo e fetelletseng mme e bapala karolo ea ho laola khatello ea maikutlo ea 'mele ka ho boloka maemo a cortisol a le maemong.

Hoo e ka bang halofo ea Maamerika ha ba fumane magnesium e lekaneng lijong tsa bona, mme khaello ena e ka ama maemo a bona a khatello ea maikutlo ka lebaka leo. Kamohelo ea letsatsi le letsatsi ea batho ba baholo ke limiligrama tse 400-420 (mg) bakeng sa banna le 310-320 mg bakeng sa basali.

7. Li-probiotics

Mpa ea motho e tletse libaktheria tse limilione. Ba bang ba phela ka kutloano le rona, ha ba bang ba re kulisa.

Mala ana a microbiome a ntse a etsa lipatlisiso hona joale. Bo-rasaense ba leka ho utloisisa hamolemo hore na libaktheria tse phetseng hantle li khothaletsa bophelo bo botle le boits'ireletso ba mmele joang, ho kenyelletsa le ho fokotsa ho ruruha. Batho ba nang le khatello ea maikutlo ba na le maemo a phahameng a ho ruruha.

Ka ho eketsehileng, bafuputsi ba fumana hore mefuta ena ea libaktheria e lutseng ka hare ho rona e thusa ho laola boemo ba bophelo ba rona ba maikutlo. Libaktheria tse ling li ntša lihormone tsa khatello ea maikutlo tse kang norepinephrine, ha tse ling li ntša lik'hemik'hale tse khutsitseng tse kang serotonin.

Tsela e 'ngoe ea ho fana ka chelete e leka-lekaneng molemong oa libaktheria tse phetseng hantle ke ka ho ja li-probiotic - lijo tse nang le libaktheria tse phelang. Tsena li kenyelletsa:

• yogurt
• kefir
• kombucha
• sauerkraut
• kimchi
• miso

8. Tee ea litlama

Chamomile e sebelisitsoe ka makholo a lilemo e le pheko ea setso ea ho ferekana mpeng, ho tšoenyeha le ho hlobaela. Patlisiso ea pele ea hore sehlahisoa sa chamomile se ka thusa ho imolla khatello ea maikutlo le matšoenyeho.

Le ha hona ho so pakoe, haeba u fumana hore ho monya ntho e chesang ho kokobetsa kelello ea hau, ho ka se utloise bohloko ho noa tee ea chamomile.

9. Tsokolate e lefifi

Tsokolate ke lijo tsa mantlha tse tšelisang - 'me chokolete e lefifi e khutsisa haholo. Ho ts'oara chokolete e lefifi ka nako e le 'ngoe le halofo ho ka thusa ho fokotsa khatello ea maikutlo, ho latela phuputso ea 2009.

Ithute hore na ke lisebelisoa life tseo u ka li batlang ha u reka chokolete e lefifi.

10. safrone

Linoko tsena tse khubelu tse kang khoele ke lijo tsa mantlha lijaneng tse tsoang India le Mediterranean. Ho tsa bongaka, safrone e ithutiloe ka ts'ebetso ea eona ea ho khutsisa le thepa ea ho imeloa kelellong.

ba fumane lesela la safrone le sebetsa khahlano le khatello ea maikutlo joalo ka li-anti-depressing tse kang fluoxetine (Prozac).

Lijo tseo u lokelang ho li qoba

Hase lijo tsohle tse etsang hore u ikutloe u le betere. Ha u ikutloa u le mohala, lijo le lino tse ling li ka u hlasimolla le ho feta, ho kenyeletsoa le tse nang le k'hafeine kapa joala bo bongata.

Caffeine ke ntho e susumetsang e ka hlahisang maikutlo a jittery. E ka eketsa maemo a matšoenyeho a hau mme ea u thatafalletsa ho robala bosiu.

U kanna oa nahana hore joala bo tla felisa ketsahalo ea manic ebe bo u khatholla, empa ho noa lino tse 'maloa ho ka u utloisa bohloko le ho feta. Joala bo ka baka le ho felloa ke metsi 'meleng, ho ka amang maikutlo a hau hampe. E ka boela ea kena-kenana le meriana.

Lijo tse ling ha li kopane hantle le meriana ea lefu la ho ferekana kelellong. Haeba u nka monoamine oxidase inhibitors (MAOIs), qoba tyramine. MAOIs a ka baka maemo a amino acid ena hore e nyolohe, e leng se ka lebisang ho phahama ho kotsi ha khatello ea mali.

Tyramine e fumanoa ho:

• chisi tse tsofetseng
• folisa, ho sebetsoa le ho tsuba nama
• lijo tse lomositsoeng tse kang sauerkraut le kimchi
• linaoa tsa soya
• litholoana tse omisitsoeng

Hape fokotsa lijo tse nang le mafura a mangata le tse tsoekere, haholo-holo tse ntlafalitsoeng kapa tse sebetsoang. Ntle le ho se phele hantle ka kakaretso, lijo tsena li ka lebisa ho nona.

Lipatlisiso li fumana hore boima bo eketsehileng bo ka etsa hore kalafo ea lefu la ho ferekana kelellong e se ke ea sebetsa hantle.

Botsa ngaka ea hau hore na u hloka ho qoba litholoana tsa morara le lero la litholoana tsa morara. Tholoana ena ea citrus e tsejoa hore e sebelisana le meriana e mengata e fapaneng, ho kenyeletsoa e sebelisetsoang ho phekola lefu la ho ferekana kelellong.

Tsela

Lijo tse ling li ka thusa ho khutsisa likelello tsa hau, empa ha li nkele sebaka leano la kalafo le laetsoeng ke ngaka ea hau.

Se ke oa etsa liphetoho ho kalafo ea hau e tloaelehileng ntle le ho bua le ngaka pele. Sebakeng seo, nahana ka ho eketsa lijo tse amohelang maikutlo a hau lijong tsa hau ho tlatselletsa maano a hau a mang a kalafo.

Etsa bonnete ba hore o botsa ngaka ea hau ka lijo life kapa life tseo u lokelang ho li qoba tse ka sebelisanang le meriana ea hajoale.