Yog tias koj tau poob ntsej muag hauv cov khoom qab zib thaum muaj nyuab siab lossis chim siab, koj paub tias tam sim ntawd txaus siab rau lawv tuaj yeem, tab sis feem ntau yog ua raws li kev sib tsoo ntawm cov ntshav qab zib thiab kev tsiv siab. Tab sis ib yam nkaus li qee qhov khoom noj yuav muaj kev cuam tshuam rau koj txoj kev pom, kev tshawb nrhiav tsis ntev los no yog tshawb nrhiav seb puas noj tej yam khoom noj tuaj yeem kho koj lub siab thiab kev thaj yeeb.
Ntawm no yog saib ntawm kev noj haus thiab cov khoom noj uas yuav pab txhawb nqa koj txoj kev xav tau:
Noj Cov Khoom Noj Khoom Haus Hauv Omega-3 Fatty Acids
Cov pov thawj hlob tau qhia tias omega-3 fatty acids (ntau hauv cov roj ntses xws li sardines, salmon, thiab mackerel) muaj peev xwm muaj lub luag haujlwm hauv hlwb ua haujlwm, nrog cov kev txhaum ntawm omega-3 fatty acids uas muaj feem xyuam nrog teeb meem kev mob hlwb.
Nyob rau hauv txoj kev tshawb fawb tawm hauv Phau Ntawv Qhia Txog Epidemiology thiab Kev Noj Qab Haus Huv (Health Journal) , piv txwv li, cov kws soj ntsuam tshawb xyuas tau tshawb xyuas 26 cov ntawv tshawb fawb yav dhau los (uas muaj 150,278 tus neeg koom) uas tau kuaj xyuas cov koom haum ntses thiab qhov kev pheej hmoo ntawm kev nyuaj siab. Hauv lawv txoj kev xav, cov kev tshuaj ntsuam xyuas tau pom tias cov neeg uas noj cov ntses ntau tshaj mas lawv tsis tshua muaj kev ntxhov siab. Thaum lub koom haum no tsis pom tias muaj causality, nws hais tias yuav tsum tau soj ntsuam cov kev kuaj mob uas yuav tsum tau tshawb xyuas txog omega-3 fatty acids hauv kev nyuaj siab thiab kev mob hlwb.
Zaub Mov Noj: Kom koj noj cov roj omega-3 fatty acids, saib cov roj ntses xws li Alaskan ntses qus, sardines, anchovies, thiab mackerel.
Cov khoom noj cog nplua nuj nyob hauv omega-3s muaj xws li walnuts, canola roj, thiab purslane (tshuaj ntsuab).
Ntxiv rau tag nrho cov khoom noj, cov tshuaj zoo ntawm omega-3s yog cov roj ntses, cov roj flaxseed, thiab cov tshuaj echium, tab sis nws yog lub tswv yim zoo nrog koj tus kws kho mob ua ntej yog tias koj xeeb tub, noj tshuaj, noj tshuaj, los yog muaj kev txhawj xeeb.
Tso rau ntawm Probiotics
Probiotics yog qhov zoo tshaj plaws paub txog lawv txoj hauv kev mob plab zom, tab sis cov kev tshawb fawb qhia tawm tias cov kab mob hauv lub plab xa tawm thiab tau txais lub paj hlwb rau lub hlwb (uas yog hu ua "gut-brain axis)" Hauv kev soj ntsuam luam tawm hauv Annals ntawm General Psychiatry nyob rau xyoo 2017, cov kws tshawb fawb tau soj ntsuam xyuas cov kev tshawb fawb txog 10 yam kev tshawb fawb thiab pom tias feem ntau cov kev tshawb fawb tau pom tias muaj kev cuam tshuam zoo heev ntawm cov kev mob tshwm sim ntawm kev nyuaj siab.
Kev siv cov tshuaj probiotic ntxiv tau los txhim kho cov kabmob plab thiab kev nyuaj siab rau cov tib neeg uas muaj siab plob tsis so tswjxyuas Syndrome (IBS), raws li kev tshawb nrhiav luam tawm hauv Gastroenterology hauv xyoo 2017. Cov neeg koom tes tau siv cov tshuaj (Bifidobacterium longum NCC3001) los yog ib hnub plua plav rau 10 lub lis piam.
Tom qab 6 lub lis piam, 64 feem pua ntawm cov neeg uas tau siv cov mob probiotic lawm cov tsos mob ntawm kev nyuaj siab, piv rau 32 feem pua ntawm cov neeg uas tau txais cov placebo. Tshaj li cas, qhov kev txhim kho rau cov kev mob tshwm sim hauv kev nyuaj siab yog cuam tshuam nrog kev hloov hauv kev ua si hauv hlwb thaj chaw koom siab.
Cov Khoom Noj: Cov Kua mis yog qhov zoo tshaj plaws los ntawm probiotics, tab sis cov kab mob lig kuj muaj nyob rau hauv kefir, buttermilk, thiab fermented zaub xws li sauerkraut, Korean khawv koob, miso, tempeh, thiab zaub zaub.
Ncav cuag rau tag nrho cov grains
Tag nrho cov nplej yog qhov tseem ceeb ntawm cov vitamins B, cov keeb kwm tseem ceeb rau lub paj hlwb. Piv txwv, thiamin (vitamins B1) yog koom tes ua kom cov kua qaub rau hauv lub zog, cov vitamins B5 yuav tsum tsim kom muaj cov neurotransmitter acetylcholine (koom hauv kev kawm thiab nco), vitamin B6 yuav pab hloov cov amino acid tryptophan rau hauv serotonin, thiab vitamin B12 txuam nrog nyob rau hauv cov khoom ntawm neurotransmitters.
Cov Khoom Noj: Noj cov zaub mov tsis muaj tag nrho. Ib txoj cai ntawm tus ntiv tes xoo thaum nyeem cov ntawv cim khoom noj yog tias txhua 5 grams carbohydrate, ib yam khoom yuav tsum muaj tsawg kawg yog ib yam ntawm cov khoom noj muaj fiber ntau.
Nrhiav cov nplej hauv lawv daim ntawv, xws li hlau ntuag oatmeal, quinoa, txho liab, amaranth, millet, bulgur, thiab txhuv qos.
Xaiv Ib Pluas Tshais, Muaj Kev Noj Qab Haushuv
Kev noj tshais noj tshais tsis tu ncua yog txuam nrog cov kabmob depressive tsawg, raws li qee cov neeg tshawb nrhiav. Xyoo 2017 tau tshawb fawb txog Kev Tshaj Tawm Txog Kev Noj Qab Haus Huv , piv txwv, ntsuas cov lus teb ntawm 207,710 tus neeg muaj hnub nyoog 20 xyoo rov saud thiab pom tias cov neeg hais tias lawv tau noj pluas tshais "los sis" qee zaus "muaj cov tsos mob siab dua cov neeg uas noj tshais" ib txwm. "
Thaum lub koom haum tsis pom tias cov kev mob tshwm sim tau tshwm sim los ntawm kev noj tshais, nws qhia txog kev noj tshais rau qhov xwm txheej uas yuav tsum raug tshawb ntxiv.
Zaub Mov Noj: Xaiv cov khoom noj uas muaj fiber ntau, cov khoom noj muaj haus, thiab cov rog zoo. Oatmeal yog nplua nuj nyob hauv soluble fiber, uas pab tsim tawm cov ntshav qab zib los ntawm kev ua kom tsis txhob muaj suab thaj rau hauv cov ntshav. Sim ib lub tais ntawm steel-cut oats. Lwm cov khoom noj tshais muaj xws li cov txiv hmab txiv ntoo citrus, txiv pos nphuab, txiv apples, whole grains, thiab txiv ntseej.
Ntsaws saum cov Zaub Zaub Ntsuab
Spinach thiab lwm cov zaub ntsuab muaj cov vitamin B folate. Txawm hais tias txoj kev twb kev txuas tsis nkag siab, qis qis qis tau sib txuam nrog kev nyuab siab hauv kev tshawb nrhiav. Kev tshawb nrhiav luam tawm nyob rau hauv Phau Ntawv Txog Kev Hloov Psychiatric hauv xyoo 2017, piv txwv, tshawb xyuas yav dhau los cov kev tshawb fawb thiab pom tias cov neeg muaj kev nyuaj siab tau txo cov ntshav qis thiab folate tsawg dua ntawm folate piv rau cov neeg tsis muaj kev nyuaj siab.
Folate deficiency tsis tuaj yeem ua rau cov metabolism hauv serotonin, dopamine, thiab noradrenaline (neurotransmitters tseem ceeb rau kev nyab xeeb), tiam sis kev tshawb fawb ntxiv yuav tsum to taub txog lub luag hauj lwm ntawm folate hauv kev nyuaj siab thiab kev mob hlwb.
Ob peb cov kev tshawb fawb tau pom tias cov zaub thiab cov txiv hmab txiv ntoo ntau dua yog txuam nrog kev pheej hmoo ntawm kev nyuaj siab.
Zaub Mov Noj: Zaub mov nplua nuj nplua nuj muaj xws li spinach, edamame, artichokes, okra, turnip greens, avocado, thiab broccoli. Folate tseem yog xau ntau hauv cov taum thiab lentils, nrog lub khob ntawm lub lem qij txhawm rau 90% ntawm qhov nyiaj pom zoo txhua hnub.
Tsis txhob noj cov tshuaj folic acid uas tsis muaj kev pab tswv yim rau koj tus kws kho mob. Qee zaum, nws yuav ua rau muaj kev phom sij thiab muaj qee qhov kev pheej hmoo rau qee cov neeg (xws li cov neeg uas muaj hnyuv loj los yog mob cancer).
Txaus siab rau Caffeine hauv Txuj Ci
Caffeine tau raug pom los ua kom muaj kev tso tawm ntawm lub hlwb cov tshuaj xws li dopamine, uas yog qhov tseem ceeb rau kev kawm thiab lub siab. Kev tshawb nrhiav luam tawm nyob rau hauv Molecular Nutrition and Food Research hauv 2016, piv txwv li, tshawb fawb 12 ua ntej cov kev tshawb fawb thiab txiav txim siab tias kev haus kas fes (thiab tsawg dua, tshuaj yej) tau muaj kev tiv thaiv kev phom sij.
Dej Haus Rau Haus: Hauv qhov kev tshawb fawb saum toj no, qhov ua kom tsawg tshaj plaws yog 400 mL ntawm kas fes (kwv yees li 1 2/3 khob) ib hnub.
Caffeine cuam tshuam rau txhua tus neeg sib txawv, yog tias kas fes ua rau koj muaj kev ntxhov siab, txob siab, tu siab, tsis tsaug zog, los yog muaj lwm yam kev phom sij, tsis txhob haus nws (tsis txhob haus dej haus caffeine tsis zoo li rooibos tshuaj yej) lossis xaiv cov dej caffeine zoo li dub tshuaj yej los yog ntsuab tshuaj yej.
Lwm qhov kev xaiv: chai. Ib qho tshuaj yej Indian ua nrog dub dej tshuaj yej ntxiv rau tej yam xws li daim kab xev thiab cov cinnamon, chai cov txuj lom tseem ntxiv ib co kua qab zib rau cov tshuaj yej, uas yuav pab tau koj txiav rov qab rau qab zib thiab cov khoom qab zib.
Pab Koj Cov Kev Noj Haus Nrog Cov Khoom Noj Muaj Zog Vitamin D
Paub tias lub hnub ci, vitamin D yog ua rau hauv lub cev thaum tawv nqaij raug lub hnub lub ultraviolet B (UVB) rays. Hauv ob peb xyoos dhau los, kev tshawb fawb tau pom tias vitamin D tau nce cov kab mob ntawm cov tshuaj serotonin, ib qho ntawm cov neurotransmitters tseem ceeb rau peb lub siab, thiab qhov tsis muaj peev xwm raug txuas nrog txoj kev puas siab ntsws, tshwj xeeb raws caij nyoog affective teeb meem.
Tsis tas li ntawd, cov kev tshawb fawb tau pom zoo hais tias cov vitamin D tsis muaj peev xwm yog qhov yuav kis tau rau kev nyuaj siab rau cov laus.
Qee cov tib neeg muaj feem ntau dua rau cov vitamin D deficiency. Tej tawv nqaij tsaus nti, piv txwv, muaj ntau dua melanin, ib yam khoom uas thaiv ultraviolet rays. Ua haujlwm sab hauv tsev thaum nruab hnub, nyob ua ke los ntawm kev sib tw, los yog nyob hauv cheeb tsam nrog cua paug ntau dua koj qhov kev pheej hmoo ntawm cov vitamin D deficiency.
Cov Khoom Noj: Noj cov ntses nrog cov pob txha muaj vitamin D thiab kuj yog ib qho ntawm cov roj omega-3 fatty acids. Nrhiav Alaskan liab ntses liab los yog ntses sab sauv nrog cov pob txha. Lwm cov zaub mov muaj cheese thiab qe qe. Cov khoom noj uas muaj peev xwm ua tau nrog cov vitamin D muaj xws li mis nyuj, kua mis, thiab kua txiv kab ntxwv.
Lub Kab Hauv Qab
Cov kev hloov me me tuaj yeem ua qhov txawv txav ntawm qhov koj xav zoo li lub sijhawm. Thaum cov kev tshawb fawb ntawm cov khoom noj thiab cov pa thaum nyob hauv cov theem thaum ntxov, ntau cov khoom noj no ua rau koj noj qab nyob zoo rau lwm yam.
Tej zaum nws yuav ntxias siv zaub mov los kho kev ntxhov siab lossis kev nyuab siab, tiam sis kev tshawb fawb ntau ntxiv yuav tsum tau los ntawm cov txheej txheem soj ntsuam loj. Yog tias koj muaj kev nyuaj siab los yog ib yam dab tsi, nws tseem ceeb uas yuav tau nrhiav kev pab los ntawm koj tus kws kho mob.
> Qhov chaw:
> Lee SA, Park EC, Ju YJ, li al. Kev Noj Qab Haus Huv Txais Noj Haus thiab Kev Nyuaj Siab Kev Nyuaj Siab: Tsom Focus rau Cov Txheej Txheem Tseem Ceeb. Kev noj qab haus huv. 2017 Jul 1; 114: 313-319.
> Li F, Liu X, Zhang D. Ntses Khoom Noj thiab Kev Tsim Nyog Kev Nyuaj Siab: Ib Meta-Analysis. J Epidemiol Community Health. 2016 Mar; 70 (3): 299-304.
> Pinto-Sanchez MI, Hall GB, Ghajar K, li al. Probiotic Bifidobacterium Longum NCC3001 Reduces Depression Scores thiab Alters Lub Cev Ua Haujlwm: Kev Tsav Tsheb Hauv Cov Neeg Mob Nrog Kev Sib Haum Ntshav Hauv Plab. Gastroenterology. 2017 Aug; 153 (2): 448-459.e8.
> Wallace CJK, Milev R. Cov Teebmeem ntawm Cov Tshuaj Probiotics rau Kev Nyuaj Tshaj rau Cov Neeg Mob: Lub Hauv Paus Kev Ntsuam Xyuas. Ann Gen Psychiatry. 2017 FEB 20; 16: 14.
> Disclaimer: Cov ntaub ntawv muaj nyob hauv lub vev xaib no yog npaj rau kev kawm xwb thiab tsis yog ib qho chaw hloov tswv yim, kuaj lossis kho los ntawm ib tus kws kho mob uas muaj ntawv tso cai. Nws tsis yog los npog tag nrho tej yam yuav tau ceev faj, kev sib tiv tau yeeb tshuaj, kev tshwm sim lossis kev phom sij. Koj yuav tsum nrhiav kev kho mob sai rau txhua yam teeb meem kev noj qab haus huv thiab nrog koj tus kws kho mob tham ua ntej siv lwm yam tshuaj los yog hloov koj txoj kev tswj hwm.