11 Cov zaub mov uas tuaj yeem txo qhov kev ntxhov siab

Zoo Siab

• 1. Avocados
• 2. Salmon
• 3. Tart Cherry Juice
• 4. Zaub cob pob
• 5. Almonds
• 6. Edamame
• 7. Whole-Grain Toast
• 8. Taum
• 9. Citrus Txiv hmab txiv ntoo
• 10. Strawberries
• 11. Whole-Wheat Pasta
• Ntsuam xyuas rau

Thaum koj muaj kev ntxhov siab, tej zaum koj yuav tsis ua qhov kev xaiv noj qab haus huv tshaj plaws. Abby Langer, RD, tus tswv ntawm Abby Langer Nutrition hauv Toronto hais tias "Thaum peb ntxhov siab, peb nyiam ua rau peb xav txog yam uas tshwm sim, yog li peb tig mus rau zaub mov vim nws ua rau peb zoo siab thiab cuam tshuam rau peb," Abby Langer, RD, tus tswv ntawm Abby Langer Nutrition hauv Toronto hais. Qee yam khoom noj uas koj nyiam ua menyuam yaus, hais, qhob noom xim kasfes, qos yaj ywm chips, lossis nqaij qaib casserole, tuaj yeem ua rau muaj kev nco zoo, yog li peb noj lawv kom tso peb tus kheej rov qab mus rau qhov chaw zoo siab, nws hais.

Tab sis qhov no tuaj yeem ua rau qhov teeb meem hnyav dua. "Ice cream thiab chips yuav ua rau koj zoo dua nyob rau lub sij hawm luv luv, tab sis nyob rau hauv lub sij hawm ntev, lawv tuaj yeem ua rau koj txoj kev noj qab haus huv-thiab kev ntxhov siab tsis zoo," hais tias Abby Langer, RD, tus tswv ntawm Abby Langer Nutrition hauv Toronto. "Thaum koj muaj kev ntxhov siab, koj yuav tsum tau saib xyuas koj lub cev, tsis txhob ntaus nws ntau dua nrog cov zaub mov tsis zoo."

Txhawm rau nkag mus rau cov ntsiab lus ntawm lub cev, lub cev muaj lub cev muaj zog heev rau kev ntxhov siab (xav tias: cov leeg nro, ntshav qab zib nce siab, ua pa hloov pauv, lub plawv sib tw) raws li cov tshuaj hormones ntxhov siab xws li adrenaline, noradrenaline, thiab cortisol twj tso kua mis los ntawm koj lub cev. Ntxiv rau qhov mob plab thiab qab los noj mov hloov, thiab koj tau txais koj tus kheej ib tog tsis zoo.

Raws li American Psychological Association, qhov "kev sib ntaus sib tua lossis kev sib tw" yog cov txheej txheem lom neeg uas tej zaum yuav muaj txiaj ntsig thaum ntxov ntawm cov txheej txheem ntawm kev hloov pauv - tab sis tsis muaj ntau rau cov kev ntxhov siab niaj hnub xws li kev khiav tsheb, lub sijhawm kaw, thiab teeb meem kev sib tham. Vim tias kev ntxhov siab ntev tuaj yeem ua rau muaj teeb meem kev noj qab haus huv, nws yog ib qho tseem ceeb kom tau txais kev daws teeb meem ASAP.

Hloov chaw ntawm kev sib haum xeeb mus rau Ben & Jerry, sim cov zaub mov noj qab haus huv no rau kev ntxhov siab los tsim kev nyob ntsiag to los ntawm sab hauv.

1. Avocados

Cov txiv hmab txiv ntoo ntau yam no yog qhov muaj txiaj ntsig zoo ntawm cov vitamin B6, uas tau pom los txo qis kev ntxhov siab los ntawm kev pab tswj hwm lub paj hlwb kom ua haujlwm tau zoo. Avocados kuj muab kev noj qab haus huv lub plawv ntawm cov poov tshuaj (ib qho avocado muaj 975mg, thaum lub txiv tsawb tsuas muaj 422mg), uas pab tswj cov ntshav siab. Txhawm rau kom tau txais koj cov khoom noj saum toj kawg nkaus rau kev ntxhov siab, nplawm thaum sawv ntxov avocado toast los yog sib tov ua ke ib lub tais ntawm guacamole. (PS Ntawm no yog yuav txiav cov avocado li cas kom raug.)

2. Salmon

Cov nqaij ntses no muaj qib siab hauv omega-3 fatty acids, uas kev tshawb fawb qhia tau tias yog lub zog txhawb lub siab. Tsis tas li ntawd, omega-3s pab tiv thaiv koj lub plawv, uas yog ib qho tseem ceeb thaum koj them se. Kev ntxhov siab ua rau cov tshuaj hormone cortisol nce siab, thiab yog tias qib tseem siab, nws tuaj yeem ua rau muaj kev puas tsuaj rau koj cov hlab plawv (tsis yog hais txog ua rau mob ntev). Salmon kuj yog ib qho tseem ceeb ntawm cov khoom noj Mediterranean, ib txoj kev noj zaub mov uas tau ua raws li ib qho ntawm qhov zoo tshaj plaws ua tsaug rau nws cov txiaj ntsig kev noj qab haus huv ntau.

3. Tart Cherry Juice

Nws tsis yog hais txog kev noj zaub mov rau kev ntxhov siab nkaus xwb - dej haus tuaj yeem pab tau, thiab. Yog vim li cas Alex Caspero, RD, tus tsim ntawm Delish Knowledge, qhia kom downing tart cherry kua txiv yog tias koj xav tias harried tshwj xeeb. "Cov khoom noj qab zib thiab muaj caffeinated heev tuaj yeem ua rau muaj kev ntxhov siab thiab ua rau cov ntshav qab zib nce siab, uas tuaj yeem cuam tshuam rau koj lub siab," nws piav qhia.

Tab sis cov kua txiv cherry muaj cov tshuaj kho melatonin uas tuaj yeem pab tsis tau tsuas yog ua kom koj xis nyob tab sis kuj txhawb kev pw tsaug zog zoo. Haus rau ib khob thaum yav tsaus ntuj, lossis ua kom tiav koj qhov kev tawm dag zog nrog 8-ounce iav, vim nws tuaj yeem ua kom rov ua haujlwm rov qab.

4. Zaub cob pob

Ib khob ntawm broccoli siav muaj ob zaug ntau npaum li vitamin C li txiv kab ntxwv nruab nrab, uas pab tswj ntshav siab thiab qib cortisol. Nws kuj tseem ntxiv dag zog rau lub cev tiv thaiv kab mob, uas tuaj yeem ua rau tsis muaj zog los ntawm kev ntxhov siab (ua rau koj raug mob khaub thuas). Sib tov cov zaub paj zaub rau thaum sawv ntxov omelet, lossis poob rau hauv hummus rau noj su thaum yav tav su. (Koj tseem tuaj yeem sim cov zaub mov Thaib noj qab nyob zoo uas muaj ntau yam zaub mov zoo rau kev ntxhov siab.)

5. Almonds

Ib qho kev pabcuam ntawm cov txiv ntoo noj qab haus huv no muaj 20 feem pua ​​​​ntawm koj cov nqi pom zoo txhua hnub ntawm magnesium, ib qho ntxhia uas tseem pab tswj cov qib cortisol. Cov kev tshawb fawb kuj tau pom tias magnesium muaj cov nyhuv calming ntawm lub paj hlwb thiab tuaj yeem txhawb kev pw tsaug zog zoo dua. "Ntxiv rau, peb txhua tus xav tsoo qee yam thaum peb ntxhov siab, puas yog?" hais tias Langer. Khaws cov khoom noj saum toj no rau kev ntxhov siab nyob ze, thiab faib ua ib-ounce cov khoom noj (hais txog qhov loj me ntawm cov iav txhaj) kom nibble nyob rau ib hnub.

6. Edamame

Hla lub kib appetizers thiab xaj ib puag ncig ntawm steamed edamame lwm zaus koj ntaus sushi bar. Marisa Moore, RD, tus kws noj zaub mov hauv Atlanta thiab tus kws tshaj lij rau Academy of Nutrition and Dietetics hais tias "Qee yam khoom noj muaj txiaj ntsig tuaj yeem txhim kho kev xav, thaum cov khoom noj muaj roj tuaj yeem ua rau lub cev poob qis vim tias lawv nyuaj rau zom zom,". Raws li qhov tau txais txiaj ntsig, veggie yog nplua nuj hauv cov vitamins B-nrog rau cov vitamin D, folic acid, calcium, thiab magnesium-ib qho sib xyaw ua ke ntawm cov txiaj ntsig zoo uas pab lub cev tsim qhov kev xav-txhim kho kev xa xov paj hlwb serotonin.

7. Whole-Grain Toast

Yog lawm, carbs tsis txwv thaum koj tab tom nrhiav zaub mov rau kev ntxhov siab. Tab sis yog tias koj txwv qhov ua kom zoo (dawb) ntau yam, koj lub cev thiab lub hlwb yuav ua tsaug rau koj. "Carbohydrates pab peb lub cev synthesize lub calming hormone serotonin, thiab tag nrho-grain qhob cij muab ib tug noj qab haus huv koob tshuaj ntxiv rau cov vitamins B rau ib-ob punch ntawm tranquility," hais Langer. Lwm zaus koj ntaus 3 p.m. slump, ncav cuag triple-ua si ntawm cov khoom noj uas tawm tsam kev ntxhov siab: tsoo ib lub quarter avocado rau ntawm ib daim ntawm tag nrho cov nplej toast thiab ua tiav nrog ob peb spoonfuls ntawm taum dub. (BTW, ntawm no yog qhov sib txawv ntawm cov nplej thiab nplej tag nrho.)

8. Taum

Koj puas paub tias magnesium thiab kev ntxhov siab cuam tshuam nrog? Nws yog qhov tseeb: "Cov neeg uas tsis tshua muaj magnesium feem ntau yuav muaj cov qib C-reactive protein ntau," hais tias Caspero - thiab cov kws tshawb fawb pom tias cov protein ntau C-reactive suav nrog kev ntxhov siab ntau dua thiab muaj kev pheej hmoo ntau dua rau kev nyuaj siab. Tsis hais magnesium pab tswj cortisol thiab ntshav siab, nws hais ntxiv. Qhov kev daws teeb meem, tom qab ntawd, yog ntxiv roj nrog cov zaub mov magnesium rau kev nyuaj siab rockstars -ib qho uas yog taum. Pinto, lima, thiab raum taum yog tshwj xeeb tshaj yog zoo, yog li pawg ib tug daus ntawm koj burrito, do rau hauv kua zaub, los yog pov nrog pasta.

9. Citrus Txiv hmab txiv ntoo

Ib lub txiv apples ib hnub yuav ua rau tus kws kho mob nyob deb, tab sis txiv kab ntxwv tuaj yeem tiv thaiv kev ntxhov siab. Caspero hais tias "Cov koob tshuaj ntau ntawm cov vitamin C tau pom tias txo qis ntshav siab, uas tuaj yeem nce siab thaum lub sijhawm muaj kev ntxhov siab," Caspero hais. (Ntawm no yog cuaj txoj hauv kev kom tau txais koj cov vitamin C nrog citrus txiv hmab txiv ntoo.) Rau kev tshaib kev nqhis ntau dua los ntawm cov zaub mov zoo tshaj plaws rau kev ntxhov siab, khoom noj txom ncauj ntawm tag nrho cov txiv hmab txiv ntoo es tsis yog gulping ntawm cov kua txiv hmab txiv ntoo ib leeg, raws li juicing feem ntau strips txiv hmab txiv ntoo ntawm cov as-ham. .

10. Strawberries

Tsis yog ncav cuag ib lub thawv ntawm chocolates, soothe koj cov hniav qab zib nrog strawberry slices, hais tias Langer. Dhau li ntawm qhov chaw ntawm cov suab thaj ntuj (tshwj tsis yog cov khoom ntxiv uas tuaj yeem ua rau cov ntshav qab zib cov menyuam coaster), ib khob txiv pos nphuab muab 149 feem pua ​​​​ntawm koj cov txiaj ntsig niaj hnub pom zoo ntawm cov ntshav tswj cov vitamin C.

11. Whole-Wheat Pasta

Yog tias koj tab tom nrhiav zaub mov rau kev ntxhov siab, tsis txhob txiav txim siab tag nrho khoom noj khoom haus nplij siab Qee qhov kev xaiv, zoo li nplej zom, txhawb qib ntawm kev ua kom zoo siab serotonin, hais Caspero. "Ntxiv rau, cov zaub mov cozy tsuas yog xav noj zoo xwb! Lawv muab rau koj ib ntus nyem los ntawm txhua yam kev ntxhov siab thaum koj tsom mus rau kev txaus siab ntawm kev noj mov tsis yog lub hauv paus ntawm peb cov kev ntxhov siab," nws piav qhia. Tab sis nws tsis yog tsuas yog hais txog kev so kom zoo. Pasta kuj tseem tuaj yeem tsim cov serotonin ntau lawm, thiab cov uas ua nrog 100 feem pua ​​cov hmoov nplej tag nrho muaj cov fiber thiab cov protein, uas tuaj yeem pab ua kom tshaib plab. (Muaj feem xyuam: 10 Paleo-Friendly Comfort Food Dinners)

Ntsuam xyuas rau