Nā meaʻai a me nā meaʻai no Mania a me ke kaumaha

Anter

• 1. Nā huaʻai holoʻokoʻa
• 2. ʻO nā waikawa momona Omega-3
• 3. Nā meaʻai waiwai Selenium
• 4. Tureke
• 5. Nā pī
• 6. Nut
• 7. Nā Probiotics
• 8. ʻO ka lau nahele lāʻau ʻai
• 9. Kokoleka pouli
• 10. Saffron
• Nā meaʻai e hōʻalo ai
• ʻO ka lawe lawe ʻana

ʻO nā kiʻekiʻe a me nā haʻahaʻa o ka maʻi bipolar

ʻO ka maʻi Bipolar kahi ʻano olakino noʻonoʻo i kahakaha ʻia e ka loli i ke ʻano, e like me nā kiʻekiʻe kiʻekiʻe (ʻike ʻia ʻo mania) a me nā haʻahaʻa (ʻike ʻia me ke kaumaha). Hiki i nā lāʻau lapaʻau hoʻomalulu a me ke olakino ke kōkua i ka hoʻoponopono ʻana i kēia mau loli i ke ʻano.

Ke hana nei i kekahi mau hoʻololi i kāu papaʻai kekahi ala kūpono e kōkua ai i ka mālama ʻana i nā mana manic. ʻOiai ʻaʻole e hoʻōla ka meaʻai i ka mania, ke koho ʻana i nā mea kūpono e hōʻoluʻolu paha iā ʻoe a kōkua iā ʻoe e lawelawe maikaʻi i kāu kūlana.

1. Nā huaʻai holoʻokoʻa

ʻAʻole maikaʻi wale nā ​​hua āpau no kou puʻuwai a me ka ʻōnaehana digestive. Loaʻa iā lākou i kahi hopena hōʻoluʻolu i kou manaʻo.

Manaʻo ʻia ʻo Carbohidrat e hoʻonui i ka hana ʻana o ka serotonin i kou lolo. Kōkua kēia mea kemika lolo maikaʻi-maikaʻi e hōʻoluʻolu i ka hopohopo a waiho paha iā ʻoe e kaohi i ka kaohi.

No laila, i ka manawa aʻe ke manaʻo nei ʻoe i kahi jittery a i ʻole hoʻokahakaha nui ʻia, e lālau i kahi huaʻai palaoa āpau e ʻūlū. ʻO nā koho maikaʻi ʻē aʻe e:

• palaoa holoʻokoʻa
• pālolo palaoa holoʻokoʻa
• ʻoliva
• laiki palaunu
• quinoa

2. ʻO nā waikawa momona Omega-3

ʻO ka omega-3 fatty acid eicosapentaenoic acid (EPA) a me ka docosahexaenoic acid (DHA) he mea nui i kou lolo. He ʻāpana nui lākou o nā hunaola nerve a kōkua i ka hoʻoikaika ʻana i ka hōʻailona ma waena o kēlā mau hunaola.

Hoʻomau ka noiʻi ʻana inā hiki i ka omega-3 ke kōkua i ka mālama ʻana i ke kaumaha, ka maʻi bipolar, a me nā kūlana olakino noʻonoʻo ʻē aʻe.

I kēia manawa, ʻo nā hopena ma ka omega-3 supplement no ka maʻi bipolar. ʻO ka hoʻohui ʻana i nā omega-3 i nā mea hoʻopaʻa i ka manaʻo e like me ke kōkua me nā ʻōuli o ke kaumaha, ʻoiai ʻaʻole nui ka hopena ma ka mania.

Ma muli o ke olakino o ka omega-3 fatty acid no kou lolo a me ka puʻuwai i ka nui, pono lākou e hoʻopili i kāu papaʻai. Aia nā iʻa wai anuanu i nā kiʻekiʻe kiʻekiʻe o kēia nutrient olakino.

ʻO nā kumuwaiwai ʻai maikaʻi ʻē aʻe e:

• sāmona
• tuna
• ʻakaʻakai
• hānai manu
• trout
• halibut
• sardinia
• olonā a me kā lākou aila
• huamoa

3. Nā meaʻai waiwai Selenium

ʻO ke tuna, halibut, a me nā sardine kekahi kumu waiwai o ka selenium, kahi kumuwaiwai he mea nui ia no ka lolo olakino.

Ua ʻike ʻia ka noiʻi e kōkua ana ka selenium i ka hoʻoikaika i ke ʻano. Loaʻa ka hemahema o Selenium i ke kaumaha a me ka hopohopo.

Pono nā mākua ma kahi o 55 micrograms (mcg) o selenium i kēlā me kēia lā, i hiki iā ʻoe ke loaʻa mai nā meaʻai e like me:

• Nā hua nut Brazil
• tuna
• halibut
• sardinia
• ham
• ʻōpae
• steak
• Kuleke
• akepaʻa pipi

4. Tureke

Kiʻekiʻe ʻo Turkey i loko o ka amino acid tryptophan, a lilo ia i mea like me ka manaʻo hiamoe e hiki mai ana ma luna ou ma hope o ka ʻaina ahiahi Thanksgiving.

Ma waho aʻe o kāna hopena i manaʻo ʻia e hiamoe ai, tryptophan kōkua i kou kino e hana i ka serotonin - kahi lolo lolo i pili i loko.

Hiki ke kōkua i ka serotonin hāpai ʻana i ka wā depressive. Aia kekahi mau hōʻike e hiki i ka tryptophan ke hoʻomaikaʻi i nā hōʻailona mania.

Inā makemake ʻoe e hoʻāʻo i ka tryptophan akā ʻaʻole ʻoe he peʻahi nui o ka turuki, e ʻike pū nō ʻoe iā ia i nā meaʻai e like me ka hua, ka tofu, a me ka tī.

5. Nā pī

He aha nā pīni ʻeleʻele, nā pīni lima, nā moa, nā soybeans, a me nā līlū e like ai? He lālā lākou a pau o ka ʻohana legume, a he waiwai nui lākou a pau i ka magnesium.

Hōʻike ka noiʻi mua e hiki i ka magnesium ke hōʻemi i nā hōʻailona mania i ka poʻe me ka maʻi bipolar. Pono hou ʻia ka noiʻi hou e hōʻoia inā hoʻomaikaʻi ke ʻano o nā meaʻai momona i ka naʻau.

I kēia manawa, ʻaʻole e ʻeha ka hoʻohui ʻana i nā pīni fiber-a nutrient-rich i kāu papaʻai. Hiki i nā pīni ke hoʻonāukiuki iā ʻoe ke hoʻonui mua ʻoe iā lākou i kāu papaʻai, akā hoʻemi ia inā hoʻomau ʻoe e ʻai iā lākou.

6. Nut

ʻO nā ʻalemona, nā cashews, a me nā peanuts he kiʻekiʻe loa i ka magnesium. Ma waho aʻe o ka noiʻi e hōʻike ana he hopena maikaʻi ia ma ka mania, kōkua ka magnesium i ka hoʻomaha ʻana i kahi ʻōnaehana hopohopo nui a hana i ka hana i ke kaohi ʻana i ka pane o ke koʻikoʻi o ke kino e ka mālama ʻana i nā pae cortisol.

Ma kahi kokoke i ka hapalua o nā ʻAmelika ʻaʻole lawa ka magnesium i kā lākou papaʻai, a hiki paha i kēia hemahema ke hoʻopili i ko lākou pae koʻikoʻi ma muli o ka hopena. ʻO ka mea i koi ʻia i kēlā me kēia lā no nā mākua he 400-420 milligrams (mg) no nā kāne a me 310-320 mg no nā wahine.

7. Nā Probiotics

Ke kīpī nei ke ʻōpū kanaka me nā miliona o nā koʻohuna. Noho lokahi kekahi me mākou, ʻoiai nā poʻe ʻē aʻe e maʻi ai.

Wela kēia ʻōpū microbiome i ka noiʻi i kēia manawa. Ke hoʻāʻo nei nā ʻepekema e hoʻomaopopo maikaʻi i ka hoʻoikaika ʻana o ka bacteria maikaʻi i ke olakino a me ka hana pale, e like me ka hoʻēmi ʻana i ka mumū. ʻO nā kānaka me ke kaumaha e loaʻa i nā kiʻekiʻe kiʻekiʻe o ka pehu.

Ke hoʻonui nei, ke ʻike nei nā mea noiʻi i kēia ʻano bacteria i noho i loko o mākou e kōkua i ka mālama ʻana i ke kūlana o ko mākou olakino. Hoʻokuʻu kekahi mau koʻohune i nā hormones koʻikoʻi e like me ka norepinephrine, ʻoiai e hoʻokuʻu ana kekahi i nā kemikena hoʻomaha e like me ka serotonin.

ʻO kahi ala e kuhi ai i ke kaulike ma ka makemake i nā koʻohune olakino ka ʻai ʻana i nā probiotics - nā meaʻai i loaʻa nā bacteria ola. Pākuʻi ʻia kēia mau mea:

• yogurt
• kefir
• kombucha
• sauerkraut
• kimchi
• miso

8. ʻO ka lau nahele lāʻau ʻai

Ua hoʻohana ʻia ʻo Chamomile i mau kenekulia ma ke ʻano he lāhui no ka huhū o ka ʻōpū, ka hopohopo, a me ka hiamoe ʻole. ʻO ka noiʻi mua i hiki i kahi chamomile extract ke kōkua pū kekahi e hōʻoluʻolu i ke kaumaha a me ka hopohopo.

ʻOiai ʻaʻole i hōʻoiaʻiʻo ʻia kēia, inā ʻike ʻoe i ka ʻūlū ʻana i kahi mea wela e hōʻoluʻolu i kou noʻonoʻo, ʻaʻole hiki ke ʻeha ke inu i kahi tī chamomile.

9. Kokoleka pouli

ʻO ka kokoleka ka meaʻai hōʻoluʻolu hope loa - a ʻo ka kokoleka ʻeleʻele ke ʻano mālie. ʻO ka nibbling ma ka auneke a me ka hapalua o ka kokoleka pouli i kēlā me kēia lā e kōkua i ka hoʻohaʻahaʻa haʻahaʻa, e like me kahi noiʻi 2009.

E aʻo i nā mea pono e nānā ai ke kūʻai aku nei no ka kokoleka pouli.

10. Saffron

ʻO kēia mea ʻulaʻula, me he mea lā ka mea ʻono kahi meaʻai i nā ipu mai India a me ke Kaiwaenahonua. I ka lāʻau, ua aʻo ʻia ka saffron no kona hopena hoʻomalie a me nā ʻano antidepressant.

ua loaʻa kahi huaʻōlau e hana a kūʻē hoʻi i ke kaumaha e like me nā antidepressants e like me fluoxetine (Prozac).

Nā meaʻai e hōʻalo ai

ʻAʻole nā ​​meaʻai āpau e hōʻoluʻolu ai iā ʻoe. Ke manaʻo nei ʻoe i ka uea, hiki i kekahi mau meaʻai a me nā mea inu ke hoʻohoi hou aku iā ʻoe, me nā mea i kiʻekiʻe i ka caffeine a i ʻole ka waiʻona.

ʻO Caffeine kahi mea hoʻonāukiuki e hiki ke hoʻohua i nā manaʻo jittery. Hiki iā ia ke hoʻonui i kāu pae hopohopo a paʻakikī iā ʻoe e hiamoe i ka pō.

E noʻonoʻo paha ʻoe e lawe ka waiʻona i ka lihi o ka manic episode a hoʻomaha iā ʻoe, akā ʻo ka loaʻa ʻana o kekahi mau mea inu e hiki ai ke hōʻoluʻolu iā ʻoe. Hiki i ka waiʻona ke hana i ka make wai, kahi e hopena maikaʻi ʻole ai i kou ʻano. Hiki iā ia ke hoʻopilikia i nā lāʻau.

ʻAʻole hui maikaʻi ʻia kekahi mau meaʻai me nā lāʻau no ka maʻi bipolar. Inā ʻoe e lawe i nā mea hoʻopale monoamine oxidase (MAOI), e pale i ka tyramine. Hiki i nā MAOI ke hoʻoulu i nā pae o kēia amino acid, kahi e alakaʻi ai i kahi piʻi weliweli o ke kaomi koko.

Loaʻa ʻo Tyramine ma:

• nā paʻi waiū ʻelemakule
• hoola, hana, a puhi i ka ʻiʻo
• nā meaʻai i hū e like me sauerkraut a me kimchi
• ʻūhā
• hua maloʻo

Hoʻopau pū kekahi i nā meaʻai momona a momona, ʻoi aku i kēlā mau mea i hoʻomaʻemaʻe ʻia a hana ʻia paha. Ma waho aʻe o ke olakino olakino holoʻokoʻa, hiki i kēia mau meaʻai ke alakaʻi i ka loaʻa o ke kaumaha.

ʻIke ka noiʻi e hiki i ke kaupaona keu ke hana i ka mālama ʻana i ka maʻi bipolar.

E noi i kāu kauka inā pono ʻoe e hōʻalo i ka huaʻikuʻi a me ka wai ʻulu. ʻIke ʻia kēia hua citrus e launa pū me nā lāʻau like ʻole, e like me nā mea e hoʻohana ai e mālama i ka maʻi bipolar.

ʻO ka lawe lawe ʻana

Hiki paha i kekahi mau mea ʻai ke kōkua i ka hōʻoluʻolu i kou noʻonoʻo, akā ʻaʻole ia he mea pani no ka papa lāʻau lapaʻau i kuhikuhi ʻia e kāu kauka.

Mai hana i nā loli i kāu hoʻomaʻamaʻa maʻamau me ke kamaʻilio ʻole ʻana me kāu kauka. Ma kahi o, e noʻonoʻo e hoʻohui i nā meaʻai aloha i loko o kāu papaʻai e hoʻopiha ai i kāu papa hana hoʻomaʻamaʻa ʻē aʻe.

E nānā pono i kāu kauka e pili ana i nā meaʻai āu e hōʻalo ai i hiki ke launa pū me nā lāʻau i kēia manawa.