Mood-Boosting Foods: Hemi chungchang hi kan sawi dawn em ni?

Kan nunah hian buaina tawk ang maia kan inhriat hun kan nei vek a ni lawm ni? Chutiang niah chuan thil tenawm ber pawh kan thinrim a, kan lungngai a, engmah tih duhna kan nei lo. I riltam vang pawh a ni thei, i taksain nutrient a tlakchham vang pawh a ni thei. Mahse, kan eitur thenkhat hian kan rilru put hmang siam that theihna mak tak an nei tih i hria em?

Science hian ei leh in hian kan mood a nghawng dan hi a la zir nasa hle. Mahse tun thlenga kan zir chhuah hian clues tha tak tak min pe a ni. A awlsam zawngin sawi ila, kan ei leh in inthlâk danglamna hian kan thluak insiam dan, chemistry, leh taksa hnathawh dan a nghawng a ni. Hei hian kan nungchang leh kan rilru put hmang a nghawng bawk. Chuvangin ei leh in hian hlimna dinhmun kan vawn reng theih dan tur i lo en ang u.

Chaw ei hian i hlimna a tipung thei che a ni

A hnuaia rawtnate hi i nunah a tam thei ang ber telh tum ang che. Hengte hian i mood-ah chauh ni lovin, i hriselna zawng zawngah pawh hlawkna nasa tak a thlen ang.

1. Sangha ei hi kan thiam tawh ang em?

I ei leh in ah omega-3 fatty acids tam zawk dah la. Chungte chu sangha leh thlai chaw thenkhatah te hmuh tur a awm. Zirchiangtute chuan heng omega-3s te hi mood stabilizer an ni a, rilru hriselna kawngah pawh hmun pawimawh tak an chang tih an hmuchhuak.

Hei hi han ngaihtuah teh: Tun hnaia zirchianna pakhatah chuan sangha ei hi rilru hriselna tha zawk nen a inzawm tih hmuhchhuah a ni. Tin, nu tharte hnute tuiah DHA (sangha-a awm omega-3) a tlem chuan nau neih hnua lungngaihna (postpartum depression) an vei theihna a sang zawk tih a hmuchhuak bawk.

Sangha ei i duh loh chuan omega-3s tamna chaw phun lam i pan thei bawk. Ground flaxseed hi a tha hle. Ni khatah flaxseed ground tablespoon khat vel i ei tur ah dah hi mi tam zawk tan chuan a him. Mahse, naupai, nau hnute i pek emaw, hriselna lama harsatna dang i neih chuan i hman hmain doctor hnenah zawt hmasa phawt ang che. Hei bakah hian canola oil, purslane, cauliflower, red beans, leh broccoli te hian omega-3s engemaw zat an nei bawk.

2. Chawhmeh inthlau tak ei tur a ni!

Chawhmeh ei hi skip ngai suh. Nitin chawhmeh inthlau tak ei la, chutah chuan whole-grain carbohydrates a awm a, chubakah fiber , nutrients, protein tlem , leh thau tha tak tak ei bawk ang che. Zirchianna atanga a lan dan chuan nitin chawhmeh ei hian rilru a titha mai ni lovin, hriatrengna a titha a, nitin chakna a pe tam zawk a, i rilru a ti thlamuang bawk.

3. Selenium tamna ei tur te dah la

Selenium a niSelenium hi mineral a ni a, kan thluak tan a tha hle. Zirna engemaw zatah chuan taksaa selenium level hniam leh mood tha lo inzawmna a awm tih an sawi. Hei hi a chhan dik tak hriat chian ni lo mah se, zirchiangtute chuan clues engemaw zat an hmuchhuak a ni. Kan taksain selenium a tlakchham chuan thluak hian a tam thei ang ber selenium vawng reng turin a bei thin. Chuvangin, mithiamte chuan selenium hian thluak hnathawhna kawngah hmun pawimawh tak a chang niin an ngai.

4. Tlemin i thau lutuk a nih chuan zawi zawiin i taksa rihna tihtlem thin ang che.

I thau lutuk a nih chuan zirchianna thenkhat chuan zawi zawiin mahse nghet taka i taksa rihna tihtlem hian i rilru a tichak thei tih an sawi. Mahse fad dieting hi a chhanna a ni lo. Calorie leh carbohydrates tihtlem nghal hian thinrimna a thlen thei. Chuvang chuan zawi zawiin taksa rihna tihtlem a pawimawh a, chubakah ei leh in hrisel leh exercise lak a pawimawh bawk.

Engtin nge kan ‘happy neurotransmitter’, serotonin hi kan tihpun theih ang?

Serotonin hi kan thluaka neurotransmitter a ni a.. Hei hi "feel-good" chemical tih hi ka ngaina hle. A awlsam zawngin kan thluak ah thuchah "hlim tak" a thawn thin. Kan thisenah serotonin level a san poh leh kan mood a tha zawk thin. Chutiang bawkin serotonin level a hniam chuan mood a depressed thei a, aggressive feelings a sang thei bawk.

Kan ei leh inah hian component engemaw zatin serotonin level a nghawng thei a ni.

• Tryptophan: Hei hi amino acid a ni a . Tryptophan thluaka a lut tam poh leh thluaka serotonin a siam tam zawk thin. Tryptophan hi protein tamna chaw zawng zawngah awm mah se, heng ei tam tak ei hian thluak a thlen loh nan a veng thei a ni. Hei hi a chhan chu thisen/thluak inkharkhip paltlang turin amino acid dangte nen inel a harsat vang a ni. Mak tak maiin carbohydrates awmna chaw ei hian thluaka tryptophan a luh theihna a tipung a ni.

• Carbohydrates: Carbohydrates leh serotonin inzawmna hi khandaih hmui pahnih nei a ni. Carbohydrates kan mamawh a, a bik takin whole grains, bean, thei leh thlai, fiber leh nutrient dang tamna. Mahse mi thenkhat, a bik takin hmeichhiate chuan an rilru hahdam an duh hunah carbohydrates tamna snack foods lam an pan thin. Hei hian a takah chuan taksa rihna a tipung thei a ni.

• Folic acid (Folic acid / Folate): Kan ei leh in ah folic acid kan neih tlem chuan thluaka serotonin level a tlahniam thei. Zirna thenkhatah chuan folic acid supplement ei leh folic acid tamna ei tur (spinach, lentils, greens) ei hian depression nei thenkhat a pui thei niin an sawi.

• Zu: Zu hi mood stabilizer a ni lo tih hrethiam tur chuan expert i nih a ngai lo, a dik em? Engtik lai pawha lungngaihna nei lo turin zu in tam lutuk loh a pawimawh . Serotonin dysfunction, mood tha lo leh zu in tam lutuk te hi inzawmna a awm tih scientific evidence a awm bawk.