Akwai abincin da ke taimaka muku farin ciki. Wannan magana na iya zama kamar baƙon abu, babu wanda ya yi mamakin mahimmancin cin abinci lafiya don samun lafiyar jiki, amma kuma Abinci mai gina jiki yana da mahimmanci a cikin yanayin mu.
A yau za mu mai da hankali ne kan fa'idodin wasu abinci don samun ci gaba da yanayin farin ciki da gujewa ko rage matsaloli kamar baƙin ciki.
Abincin da ke taimaka muku zama farin ciki
Akwai wasu abincin da ke taimaka mana mu fi farin ciki idan muka haɗa su a cikin abincinmu na yau da kullun. Wasu suna da sauƙin cinyewa kamar ayaba ko cakulan.
Jerin abincin da ke taimaka muku samun farin ciki
Ayaba
El tryptophan Yana da tushen amino acid na serotonin, hormone yanayi wanda ke sa mu jin dadi da kuma cikin yanayin jin dadi.
Black cakulan
Chocolate mai tsabta yana da wadata a ciki magnesium da flavonoids, wanda ke taimakawa inganta yanayi da jini zuwa kwakwalwa. Idan muka ci 30g na cakulan tsantsa a rana, yanayinmu zai inganta sosai.
Yogurt
da probiotics Suna taimakawa wajen samun lafiyar hanji mai kyau, suna taimaka mana samun lafiyar jiki da tunani mai kyau, suna haɓaka hormones na farin ciki.
Oats
Wani babban tushen tryptophan, amma kuma hadaddun carbohydrates, wanda ke taimakawa da matakan serotonin. Har ila yau, hatsi yana da wadataccen abinci mai gina jiki kamar magnesium, wanda ke da mahimmanci ga lafiyar kwakwalwa da kuma hormones (musamman a cikin mata).
Yanzu, dole ne ku san yadda ake amfani da hatsi. Kada mu dauki shi danye a cikin flakes, ya kamata mu dauka a cikin nau'i na porridge. Bari ya huta na dare a cikin ruwa tare da ɗan apple cider vinegar. A wanke shi gobe kuma a dafa shi da madara ko yadda muka fi so.
Walnuts
Gyada na da siffar kwakwalwa idan muka tsaya mu lura da su sosai, da wannan dabi'a ta riga ta sanar da mu cewa 'ya'yan itace masu amfani ga lafiyar kwakwalwarmu. Suna da wadataccen sinadarin omega-3, wanda ke rage kumburin jiki da inganta lafiyar kwakwalwa. Duk wannan yana ba mu jin daɗin rayuwa.
Qwai
Qwai cikakken abinci ne. Mafi dacewa don haɗawa cikin karin kumallo na mu. Mai arziki a high quality sunadaran, choline, zinc da kuma alaka da samun kyau matakan bitamin D, duk wannan yana taimakawa rage haɗarin damuwa.
Turkiyya
Turkiyya ce tushen tushen tyrosine da tryptophan, wanda shine farkon serotonin da dopamine. Bugu da ƙari, abinci ne mai sauƙi don haɗawa cikin kowane abinci tun da ɗanɗanonsa mai laushi ya sa ya haɗa shi da abinci iri-iri.
Suman tsaba
Kabewa tsaba ne mai arziki a cikin zinc kuma samun matakan zinc mai kyau yana taimakawa rage haɗarin damuwa.
tumatur
Tumatir, ban da kasancewa 'ya'yan itace masu arziki da wartsakewa, sune a tushen lycopene, bitamin C, folic acid da antioxidant wanda ke kare kwakwalwarmu.
Strawberries, blueberries da strawberries gabaɗaya.
Jajayen 'ya'yan itatuwa, cike da antioxidants, sun dace da su kare kwakwalwarmu daga damuwa mai yawa inganta aikin kwakwalwa da yanayi.
Ganyen shayi
Koren shayi, musamman ma matcha shayi, an cika shi da shi amino acid masu annashuwa waɗanda zasu taimaka kiyaye yanayin kwanciyar hankali da walwala cikin yini. Hakanan yana da kaddarorin antioxidant da fa'idodin da aka samu daga gare su don kare kwakwalwarmu daga tsufa.
Samun karin kumallo don fara ranar cike da farin ciki
Don gamawa za mu ba ku shawarar Misalai 3 na karin kumallo waɗanda za a fara ranar a cikin lafiya domin duka jiki da hankali.
1. koko da qwai
A samu gilashin kayan lambu madara madara mai tsafta 100% koko, qwai (scrambled, omelette, don dandana), nono turkey da tumatir ɗigo da man zaitun da oregano.
2. Ruwan burodi
Oatmeal porridge tare da koko 100%, yankakken strawberries, blueberries, gyada da yankakken ayaba.
3. Shayi da gasa
Koren shayi (zai fi dacewa matcha iri-iri da madarar kayan lambu) da gasa tare da man zaitun, yankakken tumatir, avocado da kifi.