autor: Anna Zatwarnicka, opublikowano: 06/11/2023
Mówi się, że jesteśmy tym, co jemy. Jeśli karmimy nasze ciało przetworzonymi, pełnymi cukru pokarmami, to nigdy nie poczujemy się w stu procentach dobrze. Jeśli szukasz lekkich przekąsek, które poprawią Twój nastrój, to koniecznie wypróbuj nasz top osiem ulubionych produktów spożywczych, które wpłyną na Twoje samopoczucie. Okazuje się, że jedzenie ma znacznie większy wpływ na nasz umysł, niż byśmy się spodziewali.
Banany
Banan to owoc, który może nie tylko zaspokoić Twoje kubki smakowe, ale także wpłynąć korzystnie na Twój nastrój. Te pyszne i odżywcze owoce są pełne składników odżywczych, które pomagają poprawić samopoczucie i podnieść nastrój. Banany są bogate w witaminę B6, która odgrywa kluczową rolę w produkcji neuroprzekaźników, takich jak serotonina i dopamina. Te substancje chemiczne są związane z regulacją nastroju i uczuciem szczęścia. Są również dobrym źródłem magnezu, minerału niezbędnego dla prawidłowego funkcjonowania mózgu. Magnez pomaga w relaksacji mięśni i może łagodzić uczucie stresu i napięcia, co wpływa korzystnie na nastrój. Banany są bogate w potas, który pomaga regulować ciśnienie krwi. Błonnik obecny w bananach pomaga regulować poziom cukru we krwi.
Grzyby
Twoje ulubione grzyby nie tylko smakują wybornie z czosnkiem czy jajkami - ich wysoka zawartość witaminy D sprawia, że są idealnym produktem poprawiającym nastrój. Witamina D to niezbędny składnik odżywczy do utrzymania układu immunologicznego i kości w dobrym stanie. Jeśli czujesz się przygnębiona, mocna dawka witaminy D może być dokładnie tym, czego potrzebujesz. Osoby cierpiące na jej niedobór często nie dostarczają odpowiedniej ilości tego składnika w diecie lub zbyt dużo czasu spędzają w pomieszczeniach. Jeśli nie masz czasu na zbieranie grzybów, postaraj się wprowadzić jak najwięcej naturalnego światła słonecznego do pomieszczenia, w którym najwięcej przebywasz. To naprawdę może pomóc w podniesieniu poziomu witaminy D i, co za tym idzie, poprawie nastroju.
Jajka
Jajka są niesamowite - łatwe do przygotowania, bardzo wszechstronne i pełne kluczowych składników odżywczych. Jaja są jednym z najlepszych źródeł witaminy B12, która odgrywa centralną rolę w produkcji czerwonych krwinek. Bez niej odczuwasz zmęczenie, brak motywacji i utratę energii - objawy często kojarzone z depresją. Jeśli nie lubisz jajek, istnieją inne źródła witaminy B12, zawsze możesz sięgnąć np po tofu, ser lub makrelę.
Brokuły
Zasada jest taka: jeśli jest zielone i jest warzywem, to jest dobre dla Ciebie. A brokuły są jednym z najlepszych warzyw. Nie tylko są doskonałym źródłem witaminy C i K, chroniącym układ odpornościowy i gwarantującym zdrowie kości, ale są także bogate w chrom. Pomaga on zwiększyć poziom serotoniny, noradrenaliny i melatoniny w mózgu - substancje te regulują nastrój i łagodzą depresję. Jeśli potrzebujesz dawki chromu, sok winogronowy i ziemniaki są doskonałym wyborem.
Awokado
Żadna lista superfoods nie byłaby kompletna bez wspomnienia o awokado. Jego kremowa, orzechowa tekstura zdobyła serca wielu osób w ostatnich latach. Dzięki swojej wysokiej zawartości składników odżywczych i zdrowych tłuszczów - wiele potasu, luteiny i kwasów omega-3, awokado powoduje, że czujesz się świetnie. Awokado to także znaczące źródło witaminy B12, która jest niezbędna do walki z objawami depresji. Jeśli nie przepadasz awokado na toście czy w sałatce, wypróbuj fasolę, soczewicę lub nawet liściaste warzywa, takie jak szpinak.
Borówki
Naturalne środki na poprawienie nastroju istnieją, a jednym z nich są borówki. Jako jedne z najbogatszych źródeł antyoksydantów, pomagają w walce z przewlekłymi chorobami, takimi jak rak i choroby serca, oraz utrzymują układ odpornościowy w dobrej kondycji. Bogate w witaminę C są jednymi z najlepszych środków na stres, a dodatkowo mają potencjał do obniżenia ciśnienia krwi. Przy zaledwie 85 kaloriach na szklankę, to świetna przekąska bez wyrzutów sumienia.
Czekolada
Kiedy jesteś przygnębiona, zawsze możesz polegać na czekoladzie. Nie chodzi jednak o czekoladę mleczną. Jeśli chcesz poprawić sobie nastrój bez rafinowanego cukru i wysokokalorycznych składników, sięgnij po 2 kostki gorzkiej czekolady z zawartością kakaa powyżej 80%. Taka czekolada zawiera największą wartość odżywczą - dużo zdrowych tłuszczów jednonienasyconych, połowę cukru w porównaniu do mlecznej czekolady, wyższy procent żelaza, magnezu i teobrominy oraz znacznie mniej cholesterolu. Co więcej, gorzka czekolada jest również bogata w chemiczny środek poprawiający nastrój, anandamid; neurotransmiter odgrywający istotną rolę w tłumieniu bólu i uczucia depresji.
Migdały
Aby osiągnąć uczucie sytości na dłużej, sięgnij po migdały. Pomimo że są dosyć bogate w tłuszcz i kalorie, zawartość białka w migdałach czyni je idealną przekąską poprawiającą nastrój i zaspokajającą apetyt - ale z umiarem. Ćwierć szklanki migdałów może zawierać aż 95 mg magnezu; niezbędnego składnika odżywczego potrzebnego do ogólnego zdrowia. Bez niego jesteśmy bardziej podatni na stres, zmęczenie i drażliwość. Magnez jest również ważnym czynnikiem wpływającym na produkcję serotoniny.
Podsumowując, jeśli szukasz sposobu na poprawę swojego nastroju, nie zapominaj o zdrowym jedzeniu. Wybieraj produkty bogate w składniki odżywcze, takie jak cynk, witamina D, B12, chrom, folian, witamina C, magnez i wiele innych. Twoje ciało i umysł na pewno Ci za to podziękują.
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