Qiao Ying reasonable diet low mood [Therapeutic regimen ]

People can not always live in the world are tame, we must avoid the anger will appear, sad, bored and other negative emotions, this happens when we, how should we deal with it? Here we have invited experts from the diet aspects taught us how to cope with a reasonable diet to our depressed mood.

How is emotional health “bundling”

Depression, is a lot of negative emotions in a more common, not only exhibited significantly depressed mood, usually felt for the loss of interest in pleasurable activities, but also cause central nervous system function is changed, so that significantly reduced secretion of digestive juice, hard formation of hunger, food intake than usual to reduce 1 / 3-1 / 2, the body consumes oxygen and nutrients are 1-2 times more than usual. Over time, lead to nutrient deficiencies, mental, physical strength, blood sugar level imbalances, the impact of nutritional status. So, how clever choice of food, targeted to add nutrients to improve neurological function and eliminate negative emotions it? Increased nutrients regulate mood.

Tryptophan: must rely on food supplements. After the tryptophan to be absorbed by the body, can synthesize neurotransmitters serotonin, it is like the body of “messenger” to effectively play a regulatory role, so that the mood becomes calm, happy.

Food sources: tryptophan-rich foods are fish, chicken, eggs, cheese, oats, bananas, beans and their products. These foods are the best and carbohydrate content of many foods, such as vegetables (former Xiao Bian mentioned “how to pick fresh vegetables”), fruits, rice, flour and other edible together to facilitate tryptophan digestion, absorption and utilization.

Tyrosine: maintaining brain function is required substances. Tyrosine is converted in vivo into adrenaline, can enhance a positive attitude.

Food sources: dairy products, citrus, pickled sardines, breakfast 30 minutes before eating. Suitable for adults daily supplement of 1000 to 3000 mg of tyrosine.

Vitamin B6: to maintain normal levels of neurotransmitters, including serotonin, dopamine, norepinephrine, and so on. Vitamin B6 in the body accumulate to a certain extent, it will produce a “antidepressant”, played the role of depression in remission.

Food sources: usually should eat soy, oats, walnuts, peanuts, animal liver and other food. Should at least daily vitamin supplements B6100 mg.

Vitamin E: helps brain cells to maximize access to oxygen in the blood, the brain cells alive.

Food sources: wheat germ, soybeans, nuts (Xiao Bian mentioned before, “[health] Chongyang frost made clever use of nuts Diet”), vegetable oils and green leafy vegetables.

Folic acid: to increase brain levels of serotonin, an effective fight against depression.

Food sources: green leafy vegetables, broccoli, liver and so on. Yi and vitamin C with food.

n-3 fatty acids: a survey showed that Japanese dietary n-3 fatty acids in the supply of New Zealand residents and more than doubled its incidence of depression than the latter reduced by about 60%. Even more encouraging is that for almost ineffective use of antidepressants in patients with depression, taking 1 g n-3 fatty acids a day, the symptoms have been greatly improved, the effect is 2-4 times of patients taking placebo.

Food sources: the most abundant fish in seafood.

Drip habit kept in mind

In order to improve depression, we should always pay attention to their eating habits.

1 Choose a light appetizer foods, trying new flavors and variety of food, in order to mobilize a positive attitude. Usually also can add lemon, red bayberry, hawthorn fruit, stimulate the appetite, in order to facilitate the absorption of protein, carotene, vitamin C, zinc, iron and other nutrients.

2 However, intake of chocolate and coffee. Excessive intake of chocolate and caffeine, can make people feel depressed, aggravated depression. In contrast, some nutrients to stabilize the mood, such as calcium, magnesium, etc., should supplement 1500 mg of calcium for adults and 1,000 milligrams of magnesium per day. In addition, bananas can also play a calming effect.

3 quit smoking, drink less. Although cigarettes, alcohol can make depression get temporary relief, but after some time, the bad feelings will come back. Also, to stay away from carbonated drinks, high-calorie foods fried foods.