तनाव से राहत के लिए 10 खाद्य पदार्थ | 10 Terrific Foods to Help Relieve Stress
Agar aap stress mahasoos kar rahe hain, to raahat paana svaabhaavik hai.
jabaki kabhi-kabar stress se bachana mushkil hota hai chronicstress aapake shaareerik aur bhaavanaatmak svaasth par gambheer asar daal sakata hai. Vaastav mein, yah aapake hriday rog jokhim ko badha sakata hai.
Dilachasp baat yah hai ki kuchh khady padaarthon aur pey padaarthon mein stress se raahat dene vaale gun ho sakate hain.
Yah green tee paudar svaasthy ke prati utsaahee logon ke beech lokapriya hai, kyonki yah L-theanine mein samrddh hai, jo ek gair-protein amino acid hai jo shaktishaalee tanaav-raahat gunon ke sangrahit he.
Matcha vibhinn prakaar kee haree chai kee tulana mein amino acid ka ek behatar strot hai, is green tea ko chaya me ugaya jata he , jis se L Theanine ki matra bad jati he .
Maanav aur pashu donon pe adhyayanon se pata chalata hai ki yadi L Thenanine ki maatra kaaphee adhik hai aur isme caffine kam hai to matcha stress kam kar sakata hai.
Udaaharan ke lie, 15-divaseey adhyayan mein, 36 logon ne cookoies ka sevan kiya, jisamen pratyek din 4.5 gram matcha powder hota hai. Unhonne plecebo samooh (7) kee tulana mein stress maker salivary alphaamylase kei gatividhi ko kafi kam kar diya.
2. Swiss chard
Swiss chard ek pattedaar hari sabji hai jo tanaav se ladane vaale poshak tatvon se bharapoor hai.
pakae gae Swiss chard ke sirph 1 kap (175 graam) mein magnisium ke lie anushansit sevan ka 36% hota hai, jo aapake shareer kee stress pratikriya mein mahatvapoorn bhoomika nibhaata hai.
Is khanij ke nimn star anxiety aur panic attacks jaisee sthitiyon se jude hain. saath hi, chronic stress aapake shareer ke magnesium strot ko khatm kar sakata hai, is khanij ko vishesh roop se mahatvapoorn bana deta hai jab aap tanaavagrast hote hain.
3.Sweet potato
shakarakandi jaise sampoorn, poshak tatvon se bharapoor isme maujud carb stress hormone cortisol ke nimn star to banye rakhne me madad kar sakate hain.
shakarakand carb ka ek acha strot kehlata he ve poshak tatvon se bhare hain jo stress kam karne ke lie mahatvapoorn hain, jaise ki vitamin C aur pottasium .
4. Kimchi
Kimchi ek fermented vanaspati vyanjan hai jo aam taur par napa cabbage aur daikon ke saath banaaya jaata hai, jo mooli ka ek prakaar hai. Kimchi me high vitamins, minerals, aur antioxidants hote hain.
shodh se pata chalata hai ki fermented padaarth stress aur chinta ko kam karane mein madad kar sakate hain. udaaharan ke lie, 710 yuva vayaskon mein ek adhyayan mein, jo fermented padaarth khaate hain, ve stress ke kam lakshanon ka anubhav karate hain.
Kai anya adhyayanon se pata chalata hai ki probiotics kee khuraak aur probiotic yukt khaady padaarth jaise Kimchi maanasik svaasthy par laabhakaaree prabhaav daalate hain.
6. organ meat
organ meat, jismen murgiyon jaise jaanavaron ke hrday, yakrt aur gurde shaamil hain, bee vitaamin ka ek utkrsht srot hain, vishesh roop se B 12, B 6, iboflavin, aur folate, jo tanaav niyantran ke lie aavashyak hain.
udaaharan ke lie, vitaaminB dopamin aur sertonin jaise neurotransmiter ke utpaadan ke lie aavashyak hain, jo mood ko viniyamit karane mein madad karate hain.
vayaskon mein 18 adhyayanon kee sameeksha mein paaya gaya ki vitamin B ki khuraak ne tanaav ke star ko kam kiya aur mood ko kafi phaayada hua.
7. Ande
ande ko aksar unake prabhaavashaalee poshak tatv ke kaaran prakrti ke multi vitamin ke roop mein jaana jaata hai. sampoorn ande vitaamin, khanij, amino aur antioxident se bhare hote hain jo stress kam karne ke lie aavashyak hote hain.
poore ande mein vishesh roop se choline maujud hain, keval kuchh khaady padaarthon mein badee maatra mein paaya jaane vaala poshak tatv. choline ko mental health mein mahatvapoorn bhoomika nibhaane ke lie dikhaaya gaya hai aur stress se bacha sakata hai.
8. Shellfish
Shellfish, jisamen mussels, clams aur seep shaamil hain,aur torin jaise amino acid hote hain
Taurin aur anya amino acid ko dopamine jaise neutrotransmitter ka utpaadan karane ki aavashy hotee hai, jo stress pratikriya ko viniyamit karane ke lie aavashyak hain. vaastav mein, adhyayan se sanket milata hai ki taurin mein antidepressant effects hote he.
Shellfish vitaamin B 12, zinc, copper, manganese aur selenium se bhi bharee huee hai, ye sabhee mood ko badhaava dene mein madad kar sakate hain.
Acerola cherry powder vitamin see ke sabase kendrit sroton mein se ek hai. ve santare aur neemboo jaise khatte falo kee tulana mein 50-100% adhik vitaamin hain.
iska taaja aanand liya ja sakata hai, Acerola cherry atyadhik perishable hai. jaise, ve aksar ek powder ke roop mein beche jaate hain, jise aap khaady aur pey padaarthon mein jod sakate hain.
10. Fatty fish
Fatty fish jaise mackerel, herring, salmon and sardines ,omega -3 aur vitamin d mein avishvasaneey roop se samrddh hain, poshak tatv jo stress ke star ko kam karane aur mood ko behatar banaane mein madad karane ke lie dikhae gae hain.
omega -3 na keval mastishk svaasthy aur manodasha ke lie aavashyak hain, balki aapake shareer ko stress se nipatane mein bhee madad kar sakate hain.
vitamin d maanasik svaasthy aur stress kam kar ne mein mahatvapoorn bhoomika nibhaata hai. vitamin d ki kami se anxiety jaisi samasya utpanna ho sakti he .
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