Nubwo hari igihe kivunika guhangayika bigoye kwirinda, guhangayika karaduka birashobora kugira ingaruka zikomeye kubuzima bwawe bwumubiri nu marangamutima. Mubyukuri, birashobora kongera ibyago byibihugu nko indwara z'umutima no kwiheba. Igishimishije, ibicuruzwa nibinyobwa bimwe birashobora gufata imihangayiko. Hano hari ibikomoka kuri 18 nibinyobwa bishobora kongerwa kumirire yabo:
Guhuza
Iyi ifu yicyayi nziza irakunzwe mubakunda ubuzima, kuko ikungahaye muri l-THEAAN, ACIRE ADIN ADIN, ifite imifuka ikomeye yo kuryama. Umukino nisoko nziza yiyi aside amino kuruta ubundi bwoko bwicyayi kibisi, nkuko bikozwe mumababi yicyayi yakuze mu gicucu. Iyi nzira yongerera ibikubiye mubice bimwe, harimo l-thean. Ubushakashatsi haba mubantu ninyamaswa byerekana ko umukino ushobora kugabanya imihangayiko niba ufite ibirimo byinshi bya L - Wowe hamwe na cafeyine nkeya. Kurugero, mugihe cyiminsi 15 abantu 36 burimunsi bariye kuki zirimo garama 4.5 zifu. Bahuye cyane n'imikorere yo guhangayikishwa na Alpha-Amylase, ugereranije nitsinda ryaho.
Umukino ukozwe mumababi yicyayi yakuze mu gicucu
Ifoto: Ibisobanuro.com.
Umusuwisi
Ubusuwisi Magold ni imboga rwatsi rw'ibabi, zikungahaye ku ngoro zihangana no guhangayika. Igikombe 1 gusa (garama 175) ya mangold yatetse ikubiyemo 36% yikigereranyo cya Magnesium yasabwe, kigira uruhare runini muburyo bwumubiri wawe muguhangayika. Urwego rwo hasi rwiyi minigendo ifitanye isano nkibintu nko guhangayika nibitero byubwoba. Byongeye kandi, imihangayiko idakira irashobora guhunika magnesium ibigega byumubiri wawe, bituma iyi mibereho ingenzi cyane mugihe mumeze guhangayika.
Ibijumba
Gukoresha bikabije-intungamubiri zitunganijwe nintambwe, nkibijumba biryoshye, birashobora gufasha kugabanya urwego rwimisemburo ya cortisol. Nubwo urwego rwa Cortisol rushobora guhinduka rwose, imihangayiko idakira irashobora kuganisha kuri Cortisol Dystel, ishobora gutera umuriro, ububabare nizindi ngaruka. Ubushakashatsi bw'ibyumweru 8 burimo abagore bafite umubyibuho ukabije cyangwa umubyibuho ukabije bwerekanye ko abakurikiza indy'intungamubiri zikomeye, ubukire muri Sariva, urwego rwa Cortisol mu macandwe cyane rwaba bakurikiza imirire isanzwe y'Abanyamerika. Ibijumba nibicuruzwa bikomeye ni uguhitamo neza kwa karubone. Bakize mu ntungamubiri, ari ngombwa mu myitwarire yo guhangayika, nka Vitamine C na PATAsisiyumu.
Kimchi.
Kimchi ni isahani inyenzi zinyenzi, ubusanzwe itegurwa kuva napa cambuge na dicon, ubwoko bwa radishi. Ibicuruzwa bisembuye, nka Kimchi, bikungahaye kuri bagiteri byingirakamaro, bitwa proitiyotike, kandi bikize muri vitamine, amabuye y'agaciro, amabuye y'agaciro na Antioxydants. Ubushakashatsi bwerekana ko ibicuruzwa bisembuye bifasha kugabanya imihangayiko no guhangayika. Kurugero, mubushakashatsi hamwe nuru rubyiruko 710, abafite ibicuruzwa bisembuye bafite byinshi bakunze guhangayika. Ubundi bushakashatsi bwinshi bwerekana ko inyongera hamwe nibibazo nibicuruzwa bikungahaye kuri progiyotike, nka Kimchi, mugire ingaruka nziza kubuzima bwo mumutwe. Birashoboka ko biterwa n'imikoranire yabo na bacteri yinyamanswa igira ingaruka muburyo bwawe.
Artichoka
Aristote ni isoko yibanze ya fibre cyane kandi cyane cyane cyane muburinzi, ubwoko bwa fibre igaburira bagiteri zingirakamaro mumirato. Ubushakashatsi bw'inyamaswa bwerekana ko prebiyotike, nka fhuctoligoraCchade (Fos), zibanda mu bihanganye, zirashobora kugabanya imihangayiko. Byongeye kandi, isubiramo rimwe ryerekanaga ko abantu bariye garama 5 cyangwa nyinshi za probitisique kumunsi bahinduye ibimenyetso byo guhangayika no kwiheba, ndetse nindyo yo mu rwego rwo hejuru bakize muri prebitisics, barashobora kugabanya ibyago byo guhangayika. Aristote na yo kandi akungahaye muri potasiyumu, Magnesium na Vitamine C na K, bikenewe kugirango dusuzume neza.
Inyama
Ibicuruzwa byo mu maso, harimo n'umutima, umwijima n'impyiko by'inyamaswa ninkoko, ni isoko nziza y'itsinda rya B Vtamine na B6, riboflavin na riboflavin na riboflavin na gahunda yo guhangayika. Kurugero, B Vitamins B irakenewe kugirango umusaruro wa NeurotTmitters, nka Dopamine na Serotonine, bifasha guhindura umwuka. Inzobere za vitamine zitsinda muri cyangwa kurya ibicuruzwa nkibisigara byinyama birashobora kugabanya kugabanya imihangayiko. Ongera usuzume 18 ubushakashatsi ku bantu bakuru bwerekanye ko vitamine B bigabanya urwego rwo guhangayika no kunoza cyane. Igice 1 cya garama (garama 85) y'umwijima w'inka gatanga ibirenze 50% by'igiciro cya buri munsi cya Vitamine B6 na Felic, kirenga 200% by'igiciro cya buri munsi cya Vitamine B12.
Amagi
Amagi akunze kwita polyvitamine karemano kubera intungamubiri zabo zitangaje. Amagi amwe akungahaye kuri vitamine, imyunyu ngugu, acide acide hamwe na antinoxidakeri bikenewe kugirango ashishikarize. Amagi amwe akungahaye cyane cyane muri Choline - intungamubiri, ku bwinshi zirimo ibicuruzwa bimwe gusa. Byaremwe ko choline igira uruhare runini mu buzima bw'ubwonko kandi ishobora kwirinda imihangayiko. Ubushakashatsi bwinyamaswa bwerekana ko inyongeramuco zirashobora gufasha muburyo bwo guhangayika no kunoza imyumvire.
Mollusks
Mollsusks, harimo na Mussels na Oysters, bakize muri Acide acide, nka Tarine, wize kubishobora gutunganya ibintu byongera umwuka. Taurine nandi aside amine irakenewe kugirango umusaruro wa NeurotTmitters, nka Dopamine, bikenewe kugirango ugenzure reaction. Mubyukuri, ubushakashatsi bwerekana ko Taurine ishobora kugira ingaruka zintidepresssaress. Mollusks nayo yakungahaye muri Vitamine B12, Zinc, Umuringa, Manganese na Selenium ishobora gufasha kunoza imyumvire. Ubushakashatsi bwakorewe ku ruhare rw'imirwano 2089 rw'Abayapani bajyanye no kunywa hasi ya Zinc, umuringa na Manganese hamwe n'ibimenyetso byo kwiheba no guhangayika.
Cherry Ifu Azerola.
Acel Cherry nimwe mu masoko yibanze ya vitamine C. Irimo vitamine C hafi 50-100% kuruta muri Citrusi, nk'icunga n'indingo. Vitamine C igira uruhare mumyitwarire yo guhangayika. Byongeye kandi, urwego rwo hejuru rwa vitamine C rufitanye isano no kwiyongera kwiyongereye no kugabanuka kwiheba n'uburakari. Nubwo cheri ya acerol ishobora gutwarwa muburyo bushya, birangirika cyane. Rero, bakunze kugurishwa muburyo bwifu zishobora kongerwa kubiryo n'ibinyobwa.
Amafi yabyibushye
Amafi yabyibushye, nka mackerel, helring, salmon na sardine, abakire bidasanzwe muri Omega-3 ba Cats na Vitamine D - Intungamubiri za vitamine na vitamine D - Intungamubiri zifasha kugabanya urwego rwimyitwarire no kunoza umwuka. Omega-3 ntabwo ari ngombwa gusa kubuzima bwo mu bwonko no kumutima gusa, ahubwo birashobora kandi gufasha umubiri wawe guhangana n'imihangayiko. Mubyukuri, kunywa hasi bya Omega-3 bifitanye isano no guhangayika no kwiheba mu baturage b'ibihugu by'iburengerazuba. Vitamine D nayo igira uruhare runini mu kugenga ubuzima bwo mu mutwe no guhangayika. Urwego rwo hasi rufitanye isano no kongera ibyago byo guhangayika no kwiheba.
Peteroli
Perishley nibyatsi bifite intungamubiri bikungahaye kuri antioxydidants - ibice bibangamira molekile idahungabana, bita imiti yisi, kandi irinda imihangayiko. Guhangayikishwa na okiliative bifitanye isano nindwara nyinshi, harimo nuburwayi bwo mumutwe, nko kwiheba no guhangayika. Ubushakashatsi bwerekana ko indyo ikungahaye mu antioxixday irashobora gufasha kwirinda imihangayiko no guhangayika. Antioxiday irashobora kandi gufasha kugabanya gutwika, akenshi ifite abantu bafite imihangayiko idakira. Parisile irakize cyane cyane muri Caroteniniide, flavonoide nibyingenzi bifite ibintu bikomeye antioxident.
Blueberry
Blueberry ifite inyungu zubuzima rusange, harimo no kunoza. Izi mpande zombi mu anontioxiday ya flavooid, zifite ingaruka zikomeye zo kurwanya induru kandi ne. Barashobora gufasha kugabanya gutwika bifitanye isano no guhangayika, kandi barinda ibyangiritse kubibazo bifitanye isano no guhangayika. Byongeye kandi, ubushakashatsi bwerekanye ko gukoresha ibicuruzwa bikungahaye kuri flavonoide, nka blueberry, birashobora kwirinda kwiheba no kunoza umwuka.
Izi mpande zombi mu anontioxiday ya flavooid, zifite ingaruka zikomeye zo kurwanya induru kandi ne.
Ifoto: Ibisobanuro.com.
Tungurusumu
Turlic akungahaye kuri sulfuru afasha kongera uruzitiro rwa gluttimaoine. AntioxyIdent nimwe mumurongo wambere wo kurinda umubiri wawe guhangayika. Byongeye kandi, ubushakashatsi bwinyamaswa bwerekana ko tungurusumu zifasha kurwanya imihangayiko no kugabanya ibimenyetso byo guhangayika no kwiheba. Nubwo bimeze bityo ariko, ubushakashatsi bwinyongera burakenewe.
Sesame pasta
Tahini ni ikwirakwizwa rikize ryakozwe mu mbuto za Sesame, nisoko nziza ya acide l-tryptophan. L-Tryptophan nuwayabanjirije Neurot Msters agenga umwuka, Dopamine na Serotonine. Kubahiriza indyo ya Trotophan irashobora gufasha kunoza umutima no koroshya ibimenyetso byo kwiheba no guhangayika. Mubumenyi bwiminsi 4 hamwe nurubyiruko 25 rwinshi muri tryptophan rwatumye ubuzima bwiza, bugabanuka mumaganya no kugabanuka kwimiterere yibirimo.
Imbuto zizuba
Imbuto zizuba nisoko rikize rya vitamine e. Vitamine ifata nabi ikora nka antioxidant kandi irakenewe kubuzima bwo mumutwe. Kunywa iyi nturriennt bifitanye isano no guhindura imyumvire no kwiheba. Imbuto zizuba nazo zikungahaye ku zindi ntungamubiri zigabanya imihangayiko, harimo magneyium, Manganese, Seronium, Zinc, Itsinda B na Vitamine B na FITAMIL.
Broccoli
Imboga zakarubiro, nka broccoli, zizwi ku nyungu zabo zubuzima. Indyo ikungahaye ku guhonyora imboga irashobora kugabanya ibyago by'ubwoko bumwe bwa kanseri, indwara z'umutima n'amahame mbonera yo mu mutwe, nko kwiheba. Imboga zimenagura, nka broccoli, ni imwe mu masoko yibanze yintungamubiri, harimo magnesium, Vitamine C na Acide folike, bigaragarira, barwana nibimenyetso byihebye. Broccoli nayo ikungahaye muri Sulforafan - Ikigo cya Sulfure, gifite imiterere ya neuroproptive kandi gishobora kwizeza no kudakunda. Byongeye kandi, igikombe 1 (garama 184) cya broccoli yatetse ikubiyemo igipimo kirenga 20% bya vitamine B6, gukoresha hejuru bifitanye isano ningaruka zo hasi zo guhangayika no kwiheba mu bagore.
Ibinyomoro.
Ibinyomoro bikungahaye muri vitamine n'amabuye y'agaciro barwana n'imihangayiko, harimo na Magnesium, PATAsisim, Vitamins ya B, Zinc, Seronium, Manganeri n'umuringa. Ibi bishyimbo biryoshye nabyo birakungahaye kandi muri L-Tryptophan, bikenewe mumubiri wawe kugirango utezimbere neurot Msterss igenga. Studies bagaragaje ko indyo ikungahaye mu poroteyine imboga, nko nuts, bishobora gufasha kuzamura ubuzima ubwonko no kuzamura imikorere mu mutwe. Mu bushakashatsi burimo abantu barenga 9000, abakurikiza indyo ya Mediterane bakize ibikomoka ku bimera, nkamafaranga, bahuye n'imico myiza n'imihangayiko kurusha indyere hakiri kare.
Icyayi cya Chamomile
Chamomile ni igihingwa cyimiti, kuva kera cyakoreshejwe muburyo busanzwe bwo gukuraho imihangayiko. Yerekanwe ko icyayi cyacyo no gukuramo byagize uruhare mu gusinzira bituje kandi ukagabanya ibimenyetso byo guhangayika no kwiheba. Icyumweru cy'ibyumweru 8 hamwe n'abaturage 45 bateye ubwoba berekanye ko kwakira garama 1.5 zo gukuramo canmomile zigabanya urwego rwa Cortiva kandi zitezimbere ibimenyetso byo guhangayika.