Vitamin B12
Ba za'a iya musantawa ba a kowane abincin ganyaye. 250 µg a kullum ko 2500 µg a mako, nau'in cyanocobalamin. Rashin wadatar shi yakan yi kama da damuwa da gajiya.
Lafiya · Lafiyar hankali
Abincin ganyaye da lafiyar kwakwalwa
Abin da kimiyya ke cewa game da abincin ganyaye, yanayin rai, damuwa da fahimta — tare da sinadarai guda shida masu siffanta yadda kake ji.
Takaitaccen jerin sinadarai don kwakwalwa mai farin ciki
Vitamin D
Nufin 25(OH)D sama da 30 ng/mL. 1000–2000 IU a kullum D3 (mai tushe daga lichen) yana rufe yawancin latitudes a lokacin sanyi.
Omega-3 (DHA/EPA)
Man algae 250–500 mg hadaddiyar DHA+EPA a kullum. Chia, flax da gyada kadai basu isa su juyar da isasshen DHA ba.
Iron
Haɗa legumes da hatsi gabaɗaya tare da tushen bitamin C; a duba ferritin a shekara. Karancin iron babban sanadin yanayin bakin ciki ne a cikin mata masu al'ada.
Iodine & zinc
150 µg iodine (gishiri mai iodine ko multi) yana tallafawa thyroid da yanayin rai. Zinc daga wake, iri, tempeh yana sa neurotransmitters su yi aiki yadda ya kamata.
Isasshen kalori & furotin
Rashin cin abinci yana rage yanayin mutum da sauri. Masu cin ganyaye suna buƙatar karin furotin kaɗan a kowace kg — duba kalkuleta a kasa.
Haɗin tsakanin hanji da kwakwalwa
Kimanin kashi 90% na serotonin ana samar da shi a cikin hanji. Abincin da ke da wadataccen fiber da polyphenols ( 'ya'yan itatuwa, kayan lambu, legumes, hatsi gabaɗaya, goro) suna ciyar da microbiome iri-iri, wanda ke da alaƙa da rage damuwa da alamun damuwa a cikin gwaje-gwaje bazuwar. Abincin ganyaye shine tsarin da ke da mafi yawan fiber da aka bincika — 40–60 g/day yana da yawa idan aka kwatanta da matsakaicin Yammacin 15 g.
40–60g
fiber/day akan abincin ganyaye na abinci gabaɗaya
90%
na serotonin da aka samar a cikin hanji
−32%
hadarin damuwa a cikin cohorts masu fiber mai yawa
Tambayoyi Akai-Akai
Shin abincin ganyaye yana haifar da damuwa?
A'a. Binciken meta-bincike na baya-bayan nan bai sami wata alaƙa mai dorewa tsakanin abincin ganyaye mai kyau da haɗarin damuwa ba; wasu cohorts suna nuna ɗan ingantawa a cikin yanayin mutum lokacin da ingancin abinci gabaɗaya ya tashi. Alamomin da wani lokaci ake danganta su da “zama mai cin ganyaye” galibi suna nuna rashin cin abinci, ƙarancin B12, ƙarancin omega-3 ko rashin ƙarfe — duk waɗannan ana iya gyara su da tsarin asali.
Wane sinadari ne ya fi muhimmanci ga yanayin rai da fahimta?
Vitamin B12 (daga kari), dogon sarkar omega-3s (algae DHA/EPA), iron, iodine, zinc, bitamin D, da isasshen jimillar kalori da furotin. Rashin waɗannan — ko cin ganyaye ne ko a'a — na iya rage yanayin rai, ƙwaƙwalwa da kuzari.
Ina buƙatar cin kifi don omega-3s?
A'a. Man algae yana ba da DHA da EPA kai tsaye, ba tare da mercury ba, PCBs ko damuwar kamun kifi da ke da alaƙa da man kifi. Manufar 250–500 mg hadaddiyar DHA+EPA a kowace rana.
Shin abincin ganyaye zai iya rage damuwa?
Gwaje-gwajen da aka yi na abincin Bahar Rum da abincin da ke da tushen shuka sun nuna raguwar damuwa da alamun damuwa, galibi ta hanyar fiber, polyphenols da ingantaccen microbiome na hanji.