A chang chuan i tha tawk lo ang maiin, engmah tih duh loh angin i inhria em, i inrintawkna pawh zero-ah a tlahniam tawh em? Hei hi kan nuna thil thleng vang te, hnathawhna hmuna harsatna kan tawh vang te, pawn lam thil dang vang emaw niin kan ngai fo thin. Mahse, ni tin kan ei leh in hian kan hlimna te, rilru thlamuanna te, leh mahni inrintawkna te thunun theihna mak tak a nei tih i hria em? Ni e, a dik a ni. Kan ei hian kan thluak hi direct-in a nghawng a ni.
Thluaka happy hormone, ‘DOSE’ leh ei leh in inzawmna
A awlsam zawngin kan thluak ah hian chemical messenger a awm a, chu chuan hlimna, thlamuang leh inrintawkna min siamsak thin. Hengte hi ‘feel-good hormone’ kan ti thin. Heng hormone te hi chi li a awm a. Chungte chu Dopamine, Oxytocin, Serotonin, leh Endorphins te an ni. Heng pali zinga letter hmasa berte hi an inzawm khawm a, acronym ‘DOSE’ an siam a ni.
Heng ‘DOSE’ hormone te hi kan taksaah a tam tawka siam chhuah a nih chuan kan hlim a, kan hahdam a, kan lungawi a, kan inringtawk hle bawk. Chuvangin, heng hormone siam chhuah tamna tura kan tih theih tha ber pakhat chu ei leh in tha tak ei hi a ni.
Mak tak maiin kan ‘happy hormone’, serotonin 90% hi kan thluakah ni lovin, kan chaw ei danah, chu chu kan intestines-ah a lo chhuak a ni. Hei hian kan gut hriselna leh rilru hriselna inzawmna a hnaih zia a tilang chiang hle.
Chuti a nih chuan eng nutrients nge heng ‘DOSE’ hormone siamna atana puitu? Chumi atan chuan nutrients Omega-3s, Magnesium, Vitamin C, Thiamine (Vitamin B1), Folate (Vitamin B9), leh Selenium te hi a pawimawh hle.
Inrintawkna siamtu ei leh in 5
Okay, chuvangin heng nutrients te hi kan ei leh in ah kan dah belh theih dan tur leh mahni inrintawkna kan tihpun theih dan tur i lo en ang u. Hetah hian step awlsam tak tak i zawm theih tur thenkhat chu tarlan a ni.
1. I ni chu thei leh thlai thar nen khat rawh.
Hei hi kan hriat tawh zawng zawng a ni. Mahse a hnung lama scientific thudik awm chu kan hriatthiam a ngai a ni. Research atanga a lan dan chuan kar khata ni 6 emaw ni 7 chhung thei leh thlai ei thinte hian nun lungawina leh hlimna an nei sang zawk thin.
A bik takin thei leh thlai rawng hrang hrang i eitur ah telh la.
- Thlai hring (spinach, kale) leh citrus fruit (orange, tangerine, limes)-a awm folate leh B vitamin te hian serotonin siamchhuahna kawngah a pui a ni.
- Vitamin C hi thei chi hrang hrang kiwi, orange, leh guava -a awm hi hmangaihna hormone tia hriat a ni bawk.Oxytocin siam chhuahna atan a pawimawh hle .
2. Omega-3 tamna ei tur hi theihnghilh suh
Omega-3 fatty acids hian kan central nervous system tan a hlawkpui hle. Mood tihchangtlunna te, stress tihziaawmna te, thluak hnathawh thatna atan te an pui thin.
Kar khatah vawi hnih tal sangha ei hi omega-3s hmuh theihna kawng tha tak a ni. Nga hriak nei, salmon, mackerel, leh sardines te hi duhthlan tur tha ber a ni. Hei bakah hian walnut, flax chi, chia chi te pawh hian omega-3s a pai tam hle.
3. ‘Inrintawkna’ thlentu ei tur list siam ila.
A dawt leha grocery store i kal leh hunah chuan, packaged, processed foods ei tlem dan tur ngaihtuah rawh. Chu ai chuan heng ei tur hrisel, inrintawkna tichaktu te hi i list-ah dah la.
| Nutrient a ni | Chaw Hmun awmsa |
|---|---|
| Carbohydrates hrisel tak tak a awm (Carbs hrisel tak tak) . | Chungte chuan serotonin level a tisang a ni. Entirnan: Oats, quinoa, chickpeas, brown rice, whole-grain chhang. |
| Vitamin D a ni | Stress leh depression a tiziaawm. Entirnan: yogurt, artui, mushroom, bawnghnute vitamin D dah tel. |
| Alpha-linolenic Acid hmanga siam a ni | Thluak hriselna atan a pawimawh hle. Entirnan: Walnuts te hi a ni. |
| Magnesium a ni | Salmon, raisins, banana, avocado, cashew, thlai chi hrang hrang. |
| Thiamine (B1) a ni. | Fortified cereals, chhang, lentils te pawh a awm bawk. |
| Selenium a ni | Brazil nut - ni khatah pakhat emaw pahnih emaw a tawk, tuna sangha. |
4. I ei tur ah spice tlem te te dah la.
Exercise kan tih lai chauh ni lovin, thil rimtui tak tak kan ei hian kan taksa hian hormone endorphins an tih chu a tichhuak thin. Endorphins hi natural painkillers a ni a, stress tihziaawmna leh mahni inrintawkna siamtu a ni. Chuvangin i chaw eiah hian spice tlem tal dah hlau suh. Chili sauce spicy, fish stew spicy, emaw vegetable curry ang chi thil hian i mood a ti sang thei ang.
5. I ei dan pawh a pawimawh!
Chaw tha ei mai mai a ni lo va, kan ei dan leh kan chenna boruak hian kan rilru hriselna a nghawng bawk.
- Hmangaihte nêna chaw ei: Mahni chauha chaw ei ai chuan chhûngte leh ṭhian ṭha ber berte nêna chaw ei nuam tih hi hlimna a tam zâwk a ni.
- Hriatrengna hlimawm tak thlentu chaw: Kan naupan lai hun hlimawm tak rawn thlentu eitur thenkhat a awm. I nuin a siamsak thin chaw ei kha han ngaihtuah teh. Chu chaw hrisel siam thar leh ei hian nostalgia a thlen thei bawk. Mahse, sugar tamna ei tur chu inthiarfihlim rawh . Chu ai chuan i nu siam thin banana leh peanut butter nena chhangphut slice khat ang chi thil hrisel tak thlang zawk rawh.
Chuvangin, i ei tur chu fing takin thlang la, i inrintawkna chu tichak tha rawh. Hrilhfiahna tlemte hmangin result lian tak tak i hmu thei.
Take-Home Thuchah a ni
- I rilru hriselna leh mahni inrintawkna hi i ei leh in nen a inzawm tlat a ni.
- Thluak ‘happy hormone’ (DOSE) tipungtu nutrients awmna diet hmang rawh.
- Nitin ei tur ah thei thar, thlai thar, omega-3s, leh whole grains te dah tel bawk ang che.
- Processed foods leh sugar tamna ei tur te chu a theih ang anga tihtlem tur a ni.
- I ei dan pawh a pawimawh a; chhungkua nena chaw ei dun te, hriatrengna hlimawm tak thlentu chaw hrisel ei te hian rilru hahdamna a tipung a ni.
- I rilru hriselna emaw, i ei leh in emaw chungchangah harsatna i neih chuan doctor nena inbia a, thurawn lak a pawimawh hle.
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