Depression ek aisi mansik beemari hai jisme aadmi kaafi samay tak nakhush rehta hai. Uska zindagi se interest khatm ho jaata hai. Depression kisi bhi age ke aadmi ko ho sakta hai aur kai kaarno or reasons se ho sakta hai.
Jaise kisi najdeeki ki maut (death), financial condition kharaab hona, pyar me dhokha, kaafi din tak health ka kharab rehna ya kisi bhi kaam me safalta ya success na milna..
Top 11 Foods to Avoid Depression and Anxiety
Kuch khadya padarth iss prakar hain jo apki depression (foods to avoid depression) se ladne me kaafi hadd tak madad kar sakte hain:
1. Akhrot (Walnuts)
Akharot omega -3 fatty acid ke sabase achhe ke sroton mein se ek hai, aur kai adhyayanon se pata chala hai ki kaise omega -3 fatty acid mastishk ke karyo ka samarthan karate hain aur avasaad ke lakshanon ko kam karate hain.
British journal ki ek research mein prakaashit ek adhyayan vishesh roop se dilachasp hai. Agar aap depressed feel kar rhe hain to apni diet me almond shamil kijiye.
Syabean, canola oil, chia seeds, alsi ke beej (flax seeds), eggs aur fish me bhi omega-3 achchi matra me paya jaata hai.
Fish me aap salmon, herring, lake trout, sardine, mackerel and tuna fish kha sakte hain.
2. Hari Sabjiyan (Green Vegetables)
Green vegetables me iron, magnesium aur anti-oxidants paryapt matra me hote hain jo depression se fight karne me kaafi help kar sakte hain.
Ye apke digestion system ko bhi thik rakhta hai. Green vegetables me paalak (spinach), bathua, pattedaar saag (leafy greens) pramukh hain .
Leafy greens isliye bhi important hota hai kyun ki isme vitamin A, C, E, K, minerals aur phytochemicals paryapt matra me paya jaata hai.
3. Tamatar (Tomato)
Tamatar hamare mood ko thik rakhne me kaafi helpful hote hain kyuki tamatar me kaafi folic acid aur alpha-lipoic acid hota hai.
Tomato depression se fight karne me kaafi help karta hai. Ek study me paya gya hai ki jo log week me 2 se 6 tamatar khate hain wo 46% tak kam depression ke shikaaar hote hain.
Tamatar ko aap salad ke roop me bhi kha sakte hain.
4. Green Tea
Green tea me anti-oxidant aur amino acid hota hai, jo depression se bachata hai, isliye green tea unn logo ko jaroor peeni chahiye jo depression ke shikaar hain.
5. Jaamun (Blueberry)
Blueberry, raspberry, strawberry hamaare lie upalabdh sabase adhik anti-oxidants mein se kuchh hain.
Blueberry me vitamin-C Paya jaata hai. 100 gram blueberry me 9.7 mg vitamin C hota hai. Saath hi isme paye jaane wale anti-oxidants apki body ko depression se door rakhte hain.
6. Avocado
Yeh depression ke patient ke liye kaafi achcha maana jaata hai.
Isme potassium aur mono-saturated fat hota hai, jo humari feelings ko control me rakhne me kaafi help karta hai. Ek average avocado me 4 gram protein hota hai.
Isme Vitamin B9, B6, B5, vitamin C and E12 bhi achchi matra me paya jaata hai.
7. Pyaaz (Onion)
Pyaaz market me easily available hai. Iske saath-saath aap lehsun (garlic), leeks, chives, shallots, aur mausam wali pyaaz (spring onion) ko bhi diet me add kar sakte hain.
Ye cancer ke khatre ko kam karne me sahayak hai.
Inme kaafi matra me anti-inflammatory flavonoid antioxidants hote hain, Jo cancer se fight karne me help karte hain aur hamara mood bhi theek rakhte hain.
8. Apples
Apple me anti oxidants aur omega-3 paya jaata hai, joki depression ke patient ke liye achcha hota hai.
9. Beej (Seeds)
Seeds me aap sunflower seeds, Flaxseeds, hemp seeds, and chia seeds le sakte hain. Inme omega-3 fatty acid hota hai, jo apke mood ko thik rakhne me apki help karta hai.
10. Saabut Anaaz (Whole Grains)
Ye to sabhi jaante hain ki whole grains hum sabke liye kaafi laabhdayak hote hain, lekin iske saath-saath ye depression se fight karne me bhi kaafi help karte hain.
Inme carbohydrate hota hai jo mood swing ki problem ko rokta hai,
11. Coconut
Coconut me fiber, protein, iron, potassium, vitamin C, B aur saturated fat hota hai. Isme powerful electrolytes bhi hote hain jo depression se ladne me kaafi help karte hain. Isliye coconut ko apni diet me jaroor add karein.