Vitamin asaa kachasị mkpa nke Antidepressant

Vitamin asaa kachasị mkpa nke Antidepressant

Ndepụta vitamin ndị nwere ike inye aka gbochie ma ọ bụ na-agwọ ụfọdụ mgbaàmà nke ịda mbà n'obi gụnyere:

Vitamin D

Isi ihe na-enweta vitamin D bụ ìhè anyanwụ, nke bụ ihe na-edozi ahụ dị ezigbo mkpa nke nwere ike ịgwọ ịda mbà n'obi, yana ọtụtụ ọrịa ndị ọzọ.

A maara vitamin D na-ewusi ụfọdụ ndị na-anabata ya ike na ụbụrụ, si otú ahụ na-abawanye ọkwa serotonin. Mgbe ọkwa nke serotonin ruru ọkwa kwesịrị ekwesị na ụbụrụ, enwere ike ibelata mgbaàmà nke ịda mbà n'obi. A na-ahụkwa vitamin D na nkochi ime akwa, cheese, beef, oroma, azụ na mmiri ara ehi soy.

Vitamin B6

Nri nwere vitamin B6 bụ ihe ọzọ na-edozi ahụ nke nwere ike ibelata mgbaàmà nke ịda mbà n'obi, ebe ọ na-eme ka ọrụ akwara dị n'ụbụrụ dịkwuo mma ma na-enyekwa aka dozie nsogbu ahụ nke hormonal na ụbụrụ, nke nwere ike ịkpata ịda mbà n'obi. Ịtinye nri nwere vitamin B6, dị ka ọkụkọ, azụ, achịcha ọka wit dum, agwa, àkwá, akwụkwọ nri, wdg, na nri nwere ike inye aka n'inweta ezigbo vitamin B6.

Vitamin B3

Obere ọkwa nke serotonin na ụbụrụ bụ isi ihe na-akpata ịda mbà n'obi. Vitamin B3 nwere ike inye aka kwalite mmepụta serotonin na ụbụrụ, si otú a na-enyere aka ịgwọ ịda mbà n'obi. Ụfọdụ n'ime nri kachasị mma bara ụba na vitamin B3 bụ ero, ahụekere, peas green, azụ, toki na anụ ehi na-eri nri.

Vitamin B12

Ọtụtụ nnyocha e mere egosiwo na iri nri bara ụba na vitamin B12 nwere ike inye aka mee ka ọnọdụ obi kwụsie ike, mee ka ike mmụọ dịkwuo mma, ma belata ịda mbà n'obi, n'ihi na vitamin a nwere ike ime ka ụbụrụ neurotransmitters dị na ụbụrụ dị mma. Ndepụta nri bara ụba na vitamin B12 gụnyere anụ na imeju sitere na anụ ọkụkọ, azụ azụ, azụ, mmiri ara ehi na ngwaahịa mmiri ara ehi.

Vitamin C

Vitamin C bụ otu n'ime ihe oriri na-edozi ahụ nke nwere uru ahụike ya, nke gụnyere ịgwọ ịda mbà n'obi. Nnyocha nchọpụta e mere kemgbe ọtụtụ afọ egosila na vitamin C nwere mmetụta dị ukwuu n'ịkwalite ọnọdụ na ibelata ụfọdụ mgbaàmà nke ịda mbà n'obi, dị ka enweghị uche. Nnyocha na-egosi na ihe kpatara ya bụ na vitamin C nwere ike ime ka mkpụrụ ndụ ụbụrụ na-amụba. Ihe oriri kacha mma na-enweta vitamin C bụ oroma, beri, kiwi, kọlịflawa, brokoli, tomato, akwụkwọ nri, na akwụkwọ ndụ akwụkwọ ndụ.

Vitamin E

Nnyocha e mere na-egosi na ịṅụ vitamin E site na nri ma ọ bụ ịṅụ ihe mgbakwunye kwa ụbọchị nwere ike ibelata ịda mbà n'obi ruo n'ókè dị ukwuu, n'ihi na vitamin E nwere ike ime ka neurotransmitters na ụbụrụ dị mma. A pụkwara inweta vitamin E site n'iri ahụekere, hazelnuts, azụ̀, mmanụ azụ̀, mkpụrụ osisi sunflower, akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ, almọnd, na mmanụ aki oyibo.

Vitamin B9

A makwaara vitamin B9 dị ka folic acid ma na-abịa na ọtụtụ uru ahụike. Folic acid bụkwa ihe dị mkpa na-edozi ahụ na ọgwụgwọ ịda mbà n'obi, n'ihi na ọ nwere ike imezi ọkwa serotonin na dopamine na ụbụrụ, si otú ahụ na-ebelata mgbaàmà nke ịda mbà n'obi. Enwere ike ịnụ ụtọ vitamin B9 zuru oke site n'ịgbakwunye oke lentil, agwa, peas, ube oyibo, akwụkwọ nri, okra na mkpụrụ citrus na nri.

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