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Питание и настроение

Питание и настроение

Что вы делаете, когда испытываете перепады настроения? Многие наверняка ответили – едим. Подобная реакция нормальна для нашего организма. Когда мы испытываем душевный дискомфорт, частенько заедаем его всем что попадается под руку, пока не достигнем хоть какого-то удовлетворения.
Заедание - не самая полезная пищевая привычка, но это смотря, что вы едите. Как же еда может повлиять на настроение? Как известно, оказать положительное влияние на настроение способен триптофан – незаменимая аминокислота, которая поступает в мозг, где синтезируется в серотонин, помогающий улучшить настроение. Кроме триптофана, на настроение могут повлиять омега-3 жирные кислоты. Они влияют на нейротрансмиттеры в головном мозге, защищая от депрессии.
Так за какими продуктами стоит отправиться в магазин, чтобы стабилизировать свое настроение?

Первый продукт, который стоит держать в кухонном шкафу на случай плохого настроения это темный шоколад. Он помогает снизить уровень гормонов стресса, которыми буквально «кишит» организм в период раздражительности. Всего 40 граммов темного шоколада могут стабилизировать количество картизола и катехоламинов, тем самым снижая чувство беспокойства.

Если вам с утра трудно открыть глаза, и вы не можете сосредоточиться, не спешите пить кофе, лучше съешьте тарелку салата из шпината. Фолиевая кислота, содержащаяся в шпинате, поможет организму понизить уровень гомоцистеина. Слишком высокий уровень гомоцистеина связывают с повреждением кровеносных сосудов и препятствованию поступлению крови и питательных веществ в мозг. Нарушение кровообращения является частой причиной сонливости и постоянного чувства усталости.

Когда вы испытываете сильное раздражение или гнев, выпейте чашечку зеленого чая. Дело в том, что в зеленом чае содержится теанин, он успокоит мозг, повысит концентрацию и внимание. Помимо зеленого чая, теамин содержат: спаржа, а также богатые витамином С и цинком фрукты и овощи.
Если вы хотите поднять себе настроение и избавиться от грусти – сварите себе кашу из цельных злаков с молоком, ведь ощущение грусти может быть причиной нехватки витамина D. Он играет для нашего организма важную роль, в том числе помогает вырабатывать серотонин – гормон счастья. Поэтому каша на молоке с добавлением любимых фруктов станет отличным источником энергии и хорошего настроения.

Если вы испытываете чувство беспокойства, и в голове крутятся только негативные мысли – отправляйтесь в магазин за рыбой. Рыба, такая как лосось, макрель, скумбрия, сельдь или тунец содержит омега-3 жирные кислоты, а они отлично справляются с гневом и раздражительностью.

Иногда, для того, чтобы улучшить настроение нужно простой съесть тост с яйцом. Углеводы повысят уровень серотонина, что в свою очередь повлечет за собой повышение настроения. Но будьте бдительны, избегайте быстрых углеводов, таких как чипсы или пончики, когда они оставят в вашем теле лишний жир, раздражение вернется с удвоенной силой.

А какие продукты вам помогают справиться со стрессом?
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