I lungngaihna leh i ei leh in hi inzawmna a awm em? (Depression leh Diet) 1.1.

I thinlungah phurrit rit tak, lungngaihna, mahni chauha awm, a nih loh leh engmah tih duh lo anga inhriatna i nei ngai em? Damdawi lamah chuan he dinhmun hi depression emaw, mi tam takin an hriat angin ‘Depression’ kan ti thin. Mi tam tak chuan damdawi hman chauh hi a chinfelna awmchhun niin an ngai. Dik tak chuan, lungngaihna hi damdawi lam enkawl ngai natna a ni. Mahse, ni tin kan ei leh in te hian kan hlimna leh rilru hahdamna kawngah nghawng lian tak a nei thei tih i hria em? Mahse, hei hian depression hi a dam kim thei tihna a ni lo tih hre reng ang che. Mahse i damdawi lam enkawlna rual hian ei leh in tha tak i neih chuan i dam thuai ang.

Thluak cell venghimtu antioxidants

A awlsam zawngin kan taksa hian a pianphungah ‘free radicals’ an tih particle a siam chhuak thin. An lo pung chhoh chuan kan taksa cell te a tichhe thei a, min tar chak zawk a, natna dang tam tak a thlen thei bawk. Zirna hrang hrangah chuan he taksa peng hrang hrang zingah hian he chhiatna tawk thei ber pakhat chu kan thluak hi a ni tih hmuhchhuah a ni.

Chuvangin heng thil tichhe thei te hi tihtawp vek theih a nih loh laiin, an nghawng chu kan tihtlem thei a ni. Chutah chuan antioxidant tamna ei tur a lo lut a, hengte hi kan cell venhimtu sentinel ang mai an ni.

‘Smart’ carbohydrates, rilru timuangtu

Carbohydrates, a nih loh leh starch te hi feel-good chemical serotonin nen a inzawm tlat a ni. Mithiamte chuan a chang chuan kan serotonin level a hniam chuan sweets kan duh nghal mai thin niin an ngai.

Mahse hetah hian kan fing hle a ngai a ni. ‘Smart’ emaw ‘complex carbohydrates’ emaw kan thlan a ngai a ni. Cake, biscuit, leh sugary drinks ang chi ‘simple carbohydrates’ te hi kan pumpelh a ngai a ni. A chhan chu an hlimna pek chu instant a ni a, a bo nghal vat bawk.

• Smart Carbs: Whole grains te chu brown rice, buckwheat, oats, barley, thei thar, thlai, legumes ang chi lentils, leh chickpeas te hi a ni.

Protein hian chakna leh ngaihtuahna a pe thei

Turkey, tuna, leh vawk ang chi ei tur hian amino acid tryptophan an ti a. Hei hian thluak hian a chunga kan sawi tak serotonin siamna kawngah a pui a ni. I ngaihtuahna fim leh ngaihtuahna seng reng a ngaih hunah chuan protein tamna chaw ei hi a tha hle. Ni khatah vawi tam tak i chaw eiah protein telh tum ang che.

• Protein awmna tha tak tak: bean, peas, lentils, lean beef, low-fat cheese, sangha, bawnghnute, vawk, soy products, leh yogurt te.

Vitamin B leh Mediterranean tuipui ei leh in te

Spain rama zirchianna pakhatah chuan depression hi mipa B vitamin folate ei tlem (a bik takin meizuk thinte)-ah a tam zawk tih hmuhchhuah a ni a, hmeichhe vitamin B12 ei tlem (a bik takin meizuk leh exercise la ngai lote)-ah a tam zawk tih hmuhchhuah a ni.

Hei hi heng vitamin leh depression inzawmna hmuchhuaktu zirchianna hmasa ber a ni lo. Amaherawhchu, zirchiangtute chuan ei leh in lama tlakchhamna hian lungngaihna a thlen em tih hi an la chiang lo hle a, a nih loh leh lungngaihna hian ei leh in mumal loh avanga ei leh in lama harsatna a thlen em tih erawh an la chiang lo.

A chhan chu eng pawh ni se, Mediterranean diet hmangin awlsam takin heng B vitamin pahnih hi kan hmu thei a ni.

• Folate tamna ei tur: Legumes (lentils, chickpeas), nut, thei tam tak, leh thlai dum hring (spinach, kale) te.
• Vitamin B12 tamna ei tur: Ran atanga siam zawng zawng thau tlem, entirnan sangha leh thau tlem nei bawnghnute atanga siam.

Ni atanga vitamin D chakna

Vitamin D receptor hi taksa pum puiah a awm tih i hria em, kan thluak pawh tiamin? Tun hnaia ram pum huapa zirchianna pakhatah chuan vitamin D level hniam nei te hian depression an nei tam zawk tih hmuhchhuah a ni. Kan ram hian ni êng a hmuh tam loh avangin hei hi harsatna lian tak a ni lo tih i ngaihtuah mai thei. Mahse nilengin in chhunga hnathawk leh ni zung tam tak nei lote chuan he tlakchhamna hi an nei thei a ni.

Vitamin D engzat nge i mamawh tih hriat chian a la ni lo nain, vitamin D ei tam lutuk hi a tha lo. Calcium level leh kal hnathawh a nghawng thei a ni. Chuvangin chutiang tlakchhamna i neih i rinhlelh chuan doctor pan a , thurawn lak a tha ber.

Heng mineral pahnih hi theihnghilh suh!

Selenium a ni

Zirna hrang hrangah selenium level hniam leh mood swings inzawmna a awm tih hmuhchhuah a ni . Puitling tan ni khata selenium pek tur ruahman chu microgram 55 a ni. Hei hi supplement aiin ei leh in atanga lak a tha ber.

• Selenium tamna ei tur: Bean leh legumes, sa thau lo, bawnghnute atanga siam thau tlem, nut (a bik takin Brazil nut. Mahse hengte hi ei tam lutuk emaw, vawi khatah ei tam lutuk suh, selenium toxicity a awm theih avangin), tuifinriat thil (oysters, clams, sardines, crab), leh whole grains te.

Omega-3 Fatty Acids hmanga siam a ni

Tun hnaiah scientist-te chuan Major Depressive Disorder hi omega-3s ei tam lohna khawtlang zingah a tam zawk tih an hmuchhuak a . Tin, zirchianna dang pawhin sangha (omega-3s tamna chaw) ei tlem zawkte hian depression an nei tam zawk tih an hmuchhuak bawk. Bonus dang angin omega-3s hi i thinlung tan pawh a tha hle.

• Omega-3 tamna ei tur: Nga hriak nei (salmon, sardines, leh tuna), flaxseed, canola, leh soybean hriak, nut (a bik takin walnuts), leh thlai hnah dum hring.

I rihna leh nunphung pawh a pawimawh hle.

Mi thau lutuk te hian depression an nei tam zawk. Tin, depression nei te pawh hi an thau duh zawk bawk. Zirchiangtute chuan hei hi depression nena lo awm thin immune system leh hormone inthlak danglamna vang niin an ngai.

Vanneihthlak takin, he thuziaka kan sawi tawh ang khan ei leh in tha tak i zawm hian i taksa rihna hrisel tak i neih theih nan a pui ang che.

Tin, zu leh ruihhlo hian i mood leh mut a nghawng nghal tih hre reng ang che. Chu mai pawh ni lovin, depression damdawi i ei a nih chuan chu damdawi te chu a thatna a ti tlem thei bawk. Caffeine- tamna in tur coffee leh tea te hian rilru hahdam lo takin a siam thei a, zan mut pawh a ti harsa thei bawk. Chawhnu dar 12 hnuah caffeine in hi bansan a tha.