Thinlung hlimna vawng reng tura puitu ei tur (Mood-Boosting Foods) chungchang han sawi ila

A chang chuan i lungngai mai mai lo em ni? Thil tenawm tak avangin i thinrim em? Thinrim leh lungkhamna mai mai i nei em? A châng chuan ngaihtuah pawh kan ngaihtuah ngai lova, ni tin kan ei leh in hian heng thilte hi a nghawng thei a ni. Nutrition lama mithiamte chuan kan ei leh in hian hun rei lote leh hun rei tak chhungin kan hlimna leh rilru thlamuanna a siam emaw, a tichhe thei emaw an ti.

A awlsam zawngin sawi ila, nitin kan ei leh in hmanga kan thisen sugar level tihngheh a, kan chaw ei dan, chu chu kan chaw kawng (GI system), hrisel taka vawn reng hi kan rilru hlimna leh taksa chakna atan a pawimawh hle. Ngaihtuah teh, sugar tam tak, refined flour, etc. i ei hian i thisen sugar level chu a sang nghal a, a tlahniam leh ta a ni. Roller-coaster-a chuang ang mai a ni. Hetiang a lo thlen hian nuam lo, thinrim leh hah hi thil pangngai a ni. Chutiang bawkin mi thenkhatin an tih thin `fad diets` rilru na tak tak avang hian i ei tha lo a, i ril a tam a, fiber leh tui i in tlem a, i constipated a nih chuan i gastrointestinal system a tibuai thin. Hei hian kan mood pawh direct takin a nghawng bawk.

Kar khat hnu kar khat, thla tin chaw hrisel kan hman chuan natna laka fihlim mai ni lovin, kan hlim lehzual ang. Entirnan, ei tur thenkhata nutrient awm hian serotonin ang chi hormone level a tidanglam thei a, chu chuan hlim takin min siam thin. Nutrient dangte hian taksaa inflammation a veng a, taksa peng zawng zawngah thisen a kal theih nan a pui bawk.

Hlimna tipungtu ei leh in 6

Okay, chuti a nih chuan eng ei leh in nge thinlungah hlimna thlentu leh kan rilru put hmang tithatu tih hi i en ang u.

1. Vitamin B12 leh folic acid (folate) tamna ei tur ei rawh .

Vitamin B12 leh folic acid te hi vitamin pahnih an ni a, kan central nervous system natna te, mood disorder te, kum upat ruala lo awm thin dementia te hi a veng thei a ni. Sri Lanka ramah hian heng pahnih nena chawhpawlh theih chi hrang hrang a awm nual a.

• Folic acid hi thlai leh thlai chi hrang hrang (spinach, kale, spinach) leh legumes (peas, chickpeas, green beans, lentils)-ah te a awm tam ber.
• Vitamin B12 hi sa, sangha, vawk, leh bawnghnute atanga siam chawah te a awm tam ber.

Lentil stew-ah spinach tlem tal dahin, sangha leh buhfai chi khat nen ei ila, a ṭhatzia han ngaihtuah teh. A nih loh leh, chicken curry chickpeas nen. Hetiang thil awlsam tak tak hmang hian heng eitur hlu tak pahnih hi kan hmu thei a ni.

2. I ei leh in ah thei leh thlai chi hrang hrang telh telh ngei ang che.

Thlai leh thei hi superfood a ni a, vitamin pawimawh tak tak, mineral leh antioxidant te nen a khat a ni. Zirchianna pakhatah chuan, ni khata thei leh thlai chi hnih tal ei thinte chu a ei lote aiin 11% in lung natna an vei tam zawk tih hmuhchhuah a ni. Chuvangin, nitin i ei leh in ah hian thei leh thlai chi hrang hrang rawng hrang hrang dah tel theihnghilh suh.

3. Nitin selenium tamna ei tur ei thin ang che

Selenium hi mineral pawimawh tak a ni a, kan taksaah antioxidant hna a thawk a ni. Research atanga a lan dan chuan thluaka oxidative stress hi kum upa lam tan chuan depression na lo tak leh na lo tak nen a inzawm thei a ni. Selenium hian he natna hi a tihziaawm thei a ni.

Puitling pakhat chuan ni khatah selenium microgram 55 vel a mamawh a ni. He thil hi eng eitur atanga kan hmuh theih ang tih i lo en ang u.

4. Kar khatah ni engemaw zat sangha ei thin ang che.

Tun hnaia zirchianna engemaw zatah chuan omega-3 fatty acids tamna sangha thau ei fo thinte hian depression symptoms an neih theihna a hniam zawk tih hmuhchhuah a ni. Omega-3s hi nau neih hnua lungngaihna ang chi natna enkawlnaah a tangkai hle.

5. Nitin vitamin D tlem tal ei thin ang che

Ni chhuahna tlemte hian hlimna leh hahdamna a siam thin, a dik em? Chu chu a chhan a awm. Ni êngin kan vun hian vitamin D a siam chhuak thei a, zirchianna hrang hrangah chuan vitamin D level hniam leh mood disorder Seasonal Affective Disorder leh Major Depressive Disorder te hi inzawmna a awm tih hmuhchhuah a ni.

There are very few foods that naturally contain vitamin D. Chuvangin, a tha ber chu zingkar ni ênga minute 15-20 vel awm , vitamin D awmna ei tur ei a, a tul chuan doctor-in a tih angin vitamin D supplement ei hi a ni. Vitamin D hi sangha thau tak tak salmon leh tuna, egg yolks, leh vitamin D-fortified milk, yogurt, leh cereal te atang hian kan hmu thei a ni.

6. Dark chocolate chi khat ei rawh.

Ni e, chu chu i hre dik khawp mai. Dark chocolate tlemte ei hian kan thluaka ‘feel-good’ chemicals endorphins an tih siam chhuahna a tichak a ni. Chu mai ni lovin, dark chocolate hi thinlung tan pawh a tha hle. Thisen kalna kawnga thau awm khawm loh nan a pui bawk . Mahse, hre reng ang che, milk chocolate sugar tamna a ni lo va, dark chocolate cocoa percentage sang tak nei a ni zawk a, hei hi a tha ber a ni.

Hlimna thlen thei ei leh in te

Kan lawmna chawhmeh a awm ang bawkin, kan rilru tibuaitu leh kan rilru tibuaitu eitur pawh a awm bawk. Eng nge an nih a, engtin nge kan fimkhur theih ang tih i lo en ang u.

A tawp berah chuan kan ei hian kan taksa leh rilru a nghawng nghal vek tih hre reng ang che. Ei leh in inthlau tak, chaw tha tak hi taksa hrisel leh rilru hlim tak neih theihna tur kawng tha ber a ni. Hun rei tak chhung i rilru put hmang a inthlak a nih chuan, emaw, lungngaihna lan chhuahna i neih chuan, i doctor hnenah thurawn dil ngei ang che .