Nri 11 nwere ike belata nchekasị

Ndinaya

• 1. Avocados
• 2. Salmon
• 3. Ihe ọṅụṅụ Tart Cherry
• 4. Broccoli
• 5. Almọnd
• 6. Edamame
• 7. Ntụ ọka zuru oke
• 8. Agwa
• 9. Mkpụrụ osisi Citrus
• 10. Strawberries
• 11. Nri ọka wheat niile
• Nyochaa maka

Mgbe ị na-enwe nrụgide, ikekwe ị naghị eme nhọrọ iri nri kacha mma. Abby Langer, RD, onye nwe Abby Langer Nutrition na Toronto na -ekwu, "Mgbe anyị na -echegbu onwe anyị, anyị na -achọ iwepụ uche anyị n'ihe na -eme, yabụ anyị na -atụgharị nri n'ihi na ọ na -eme anyị obi ụtọ ma na -adọpụ uche anyị." Ụfọdụ nri ị tọrọ ụtọ dị ka nwata, sị, chọkọletị, ibe nduku, ma ọ bụ ọkụkọ anụ ọkụkọ, nwere ike ịmasị ncheta mara mma, yabụ anyị na -eri ya ka anyị weghachi onwe anyị n'ebe obi ụtọ a, ọ sịrị.

Mana nke a nwere ike ime ka nsogbu ahụ ka njọ. Abby Langer, RD, onye nwe Abby Langer Nutrition na Toronto na-ekwu, "Ice cream na ibe nwere ike ime ka ahụ dị gị mma n'oge dị mkpirikpi, mana n'ikpeazụ, ha nwere ike ime ka ahụike gị na nrụgide gị ka njọ." "Mgbe ị na -enwe nkụda mmụọ, ịkwesịrị ilekọta ahụ gị anya, ọ bụghị iji nri ratụ ya tigbuo ya."

Iji gbadaa na nkọwa physiological, ahụ nwere mmeghachi omume anụ ahụ maka nrụgide (chee echiche: mgbakasị ahụ akwara, ọbara shuga spikes, mgbanwe iku ume, obi ịgba ọsọ) dị ka homonụ nchekasị dị ka adrenaline, noradrenaline, na cortisol pump site na sistemụ gị. Tinye afọ iwe na mgbanwe agụụ, ma ị nwetala onwe gị oriri ọjọọ.

Dị ka American Psychological Association si kwuo, nzaghachi "ọgụ ma ọ bụ ụgbọ elu" a bụ usoro ihe ọmụmụ nke nwere ike ịba uru n'oge mmalite nke mmalite-mana ọ bụghị nke ukwuu maka nrụgide nke oge a dị ka okporo ụzọ, oge ngwụcha, na nsogbu mkpakọrịta nwoke na nwaanyị. N'ihi na nrụgide na-adịghị ala ala nwere ike ịkpata nsogbu ahụike na-adịghị ala ala, ọ dị mkpa iji nweta aka na ya ASAP.

Kama ijikọ aka na Ben & Jerry, nwalee nri ndị a dị mma maka nrụgide iji mee ka obi dajụọ site n'ime.

1. Avocados

Mkpụrụ osisi a na -agbanwe agbanwe bụ ezigbo isi iyi nke vitamin B6, nke egosiri na ọ na -ebelata nrụgide site n'inyere aka mee ka sistemụ akwara na -arụ ọrụ nke ọma. Ube oyibo na-enyekwa potassium na-enye obi ụtọ (otu ube oyibo nwere 975mg, ebe banana nwere naanị 422mg), nke na-enyere aka ịchịkwa ọbara mgbali. Iji nweta nhazi nke nri kachasị elu maka nchekasị, tie ihe oriri ube oyibo ụtụtụ ma ọ bụ jikọta otu nnukwu efere guacamole. (PS Nke a bụ otu esi ebipụ ube oyibo nke ọma.)

2. Salmon

Azụ anụ a nwere nnukwu omega-3 fatty acids, nke nyocha na-egosi na ọ bụ ihe na-eme ka ọnọdụ obi dịkwuo mma. Na mgbakwunye, omega-3 na-enyere aka chebe obi gị, nke dị mkpa mgbe a na-atụ ụtụ isi gị. Nchegbu na -eme ka homonụ cortisol bilie, ma ọ bụrụ na ọkwa gị ka dị elu, ọ nwere ike mebie sistemụ akwara obi gị (ịghara ikwu na ọ na -ebute mbufụt na -adịghị ala ala). Salmon bụkwa nnukwu akụkụ nke nri nri Mediterranean, atụmatụ iri nri nke a na -ahazi ka otu n'ime ekele kacha mma maka uru ahụike ya dị ukwuu.

3. Ihe ọṅụṅụ Tart Cherry

Ọ bụghị naanị maka iri nri maka nchekasị-ihe ọṅụṅụ nwekwara ike inye aka. Ọ bụ ya mere Alex Caspero, R.D., Onye Okike nke Delish Knowledge, na-atụ aro ka ị weda ihe ọṅụṅụ tart cherry ma ọ bụrụ na ị na-enwe mmetụta nke ukwuu. "Nri na ihe ọṅụṅụ ndị nwere caffein dị ukwuu na ihe ọṅụṅụ nwere ike ime ka mmetụta na-egbuke egbuke dịkwuo elu na mmụba shuga ọbara, nke nwere ike imetụta ọnọdụ gị," ka ọ na-akọwa.

Mana ihe ọ juiceụ cherụ cherry na -enye ndozi melatonin nke nwere ike ọ bụghị naanị inye aka mee ka obi dajụọ gị kamakwa gbaa usoro ihi ụra ike. Sie na iko na mgbede, ma ọ bụ jiri iko ounce 8 mechaa mgbatị ahụ gị, n'ihi na ọ nwere ike mee ngwa mgbake mgbatị ahụ.

4. Broccoli

Otu iko broccoli esi nri nwere vitamin C okpukpu abụọ karịa oroma ọkara, nke na-enyere aka ịchịkwa ọbara mgbali na ọkwa cortisol. Ọ na -ewusi usoro ahụ ji alụso ọrịa ọgụ, nke nwere ike ịda mbà site na nrụgide (na -eme ka ị nwee ike ibute ọrịa oyi). Gwakọta broccoli n'ime omelet ụtụtụ, ma ọ bụ tinye ya na hummus maka nri ehihie. (Ị nwekwara ike ịnwale ntụziaka nri Thai ndị a dị mma nke jupụtara n'ọtụtụ nri kacha mma maka nchekasị.)

5. Almọnd

Otu nri nke nri a nwere ahụike nwere pasent 20 nke uru ị na -atụ aro kwa ụbọchị nke magnesium, mineral nke na -enyekwa aka ijikwa ọkwa cortisol. Nnyocha egosiwokwa na magnesium nwere mmetụta dị jụụ na usoro ụjọ ahụ ma nwee ike ịkwalite ụra nke ọma. "Ọzọkwa, anyị niile chọrọ ịta ahụhụ n'ihe mgbe anyị na -echegbu onwe gị, ọ dị mma?" Langer kwuru. Debe ihe oriri a dị elu maka nrụgide nso, ma kee ya n'ime ihe oriri nke otu ounce (ihe dị ka iko iko) ka ị na-aga n'ụbọchị dum.

6. Edamame

Mafee nri ndị e ghere eghe wee tụọ gburugburu edamame steamed oge ọzọ ị kụrụ ụlọ mmanya sushi. "Ụfọdụ nri na-edozi ahụ nwere ike ime ka obi dịkwuo mma, ebe nri nkasi obi nwere ike iweda gị ala n'ihi na ọ na-esiri ha ike ịgbari," Marisa Moore, R.D., bụ ọkachamara n'ihe banyere nri na Atlanta na onye na-ekwuchitere Academy of Nutrition and Dietetics na-ekwu. Dị ka ego, veggie bara ọgaranya na vitamin B-yana vitamin D, folic acid, calcium, na magnesium-ngwakọta nke agwa ndị na-enyere ahụ aka imepụta serotonin neurotransmitter na-eme ka ọnọdụ dịkwuo mma.

7. Ntụ ọka zuru oke

Nke ahụ ziri ezi, carbohydrates anaghị egbochi oke mgbe ị na-achọ nri maka nchekasị. Mana ọ bụrụ na ị kpachie ụdị anụcha anụcha (ọcha), ahụ gị na ụbụrụ gị ga -ekele gị. Langer na-ekwu, "Carbohydrates na-enyere ahụ anyị aka ịhazi homonụ serotonin dị jụụ, na achịcha ọka zuru oke na-enye ọgwụ dị mma yana vitamin B maka ntụsara ahụ otu na abụọ." Oge ọzọ ị kụrụ elekere atọ nke abalị. slump, rute maka egwuregwu ugboro atọ nke nri ndị na-alụso nrụgide ọgụ: kụrie ube oyibo nkeji anọ n'otu mpekere nke ọka toast ma were ngaji abụọ nke agwa ojii mechie. (BTW, lee ọdịiche dị n'etiti ọka wit na ọka niile.)

8. Agwa

Ị maara na ejikọtara magnesium na nrụgide? Ọ bụ eziokwu: "Ndị nwere magnesium dị ala nwere ike nwee ọkwa protein C-reactive dị elu," Caspero na-ekwu-ndị nyocha achọpụtakwara na ọnụ ọgụgụ protein C-reactive dị elu na-emetụta oke nrụgide na ihe egwu dị ukwuu maka ịda mba. Ọ bụghị ịkọwa magnesium na -enyere aka ịchịkwa cortisol na ọbara mgbali, ọ gbakwụnyere. Ya mere, ihe ngwọta ya bụ iji nri magnesium na-ejupụta maka rockstars nrụgide-otu n'ime ha bụ agwa. Pinto, lima, na agwa akụrụ dị oke mma, ya mere kpokọta scoop na burrito gị, gbanye n'ime ofe, ma ọ bụ jiri pasta fesaa.

9. Mkpụrụ osisi Citrus

Otu apụl kwa ụbọchị nwere ike ime ka dọkịta ghara ịpụ, mana oroma nwere ike igbochi nchekasị. Caspero na-ekwu, "Egosipụta nnukwu doses nke vitamin C na-ebelata ọbara mgbali elu nke ukwuu, nke nwere ike ịmalite n'oge oge nrụgide." (Nke a bụ ụzọ itoolu iji jujuo vitamin C na mkpụrụ osisi citrus.) Maka ụbara agụụ na-agụ agụụ site na nri a kacha mma maka nchekasị, rie mkpụrụ osisi niile kama ịta naanị ihe ọ juiceụ juiceụ ahụ, ebe ọ bụ na ihe ọ juiceụ juiceụ na-agbakarị mkpụrụ osisi nri. .

10. Strawberries

Kama iru igbe chọkọletị, were mpekere strawberry mee ka ezé gị dị ụtọ mee ka obi dajụọ, Langer kwuru. E wezụga ịbụ isi iyi nke shuga sitere n'okike (kama ịgbakwunye ndị nwere ike ime ka shuga dị n'ọbara pụta), otu iko strawberries na-enye pasent 149 nke uru ị tụrụ aro kwa ụbọchị nke vitamin C na-achịkwa ọbara mgbali.

11. Nri ọka wheat niile

Ọ bụrụ na ị na-achọ nri maka nchekasị, apụla ịpụ niile nri nkasi obi. Ụfọdụ nhọrọ, dị ka pasta, na -akwalite ọkwa nke serotonin dị jụụ, ka Caspero na -ekwu. Ọ gbakwụnyere, "Ọzọkwa, nri dị ụtọ na -adị mma iri nri! Ma ọ bụghị naanị ihe na-eme ka ahụ́ ruo mmadụ ala. Pasta nwekwara ike ịmalite mmepụta serotonin, ndị ejiri ntụ ọka wheat mee pasent 100 na-enye eriri na protein, nke nwere ike inye aka gbochie agụụ. (Ihe metụtara: Nri nri abalị iri nke Paleo-Friendly Comfort)

Nyochaa maka