subject: Nutrition on mood [print this page] Nutrition on mood Nutrition on mood
N.namazi,J.Heshmati
MSc students of iran university
Introduction
People from the Middle Ages realized foodsare effective. Hippocrates was the first people who divided foods into two kinds of foods badand good foods and used foods to treat differents disease .Special attention from 12th Century to create the effect of diet was allocated for mental health.
There are alcohol, caffeine, vitamins, minerals and even food texture thereby creating the mouth and chewing on food can be effective.
Should be noted that individual characteristics, environmental, environmental conditions also create sexual effectiveness.
kinds of mood
apparent reaction thus creating internal factors is called mood.this article to the effect of food on the anger, joy and depression we will.
Anger
Definition:an automatic response to physical or psychologycal pain . It pardon think that we are at risk for injuryor unloading stress occurs.
Nutritional factors affecting the incidence of anger
Water Balance:
Caused water balance mediated neural (nerve message transmission unit) is. On the other hand is a result of liberalization While the temperature goes up anger. Drinking Water While reducing body temperature which helps anger.
balance blood sugar:
Blood sugar in normal range causes nervehomostases signal.
Note: 2 cups of coffeea dayimprove psychological mood but too much coffee can be a stimulating factorsand causes anger .
- Blood Sugar Stability Factors
Soluble fiber:
Studies indicate that soluble fiber than insoluble causing delays gastric emptying will maintain appropriate blood sugar.
Many fruit and vegetable have soluble fiber, such as:
Okra - potatoes - apple without the skin - Strawberry - Green Beans - Banana - Grapes - Sesame - cauliflower - Citrus
Protein with complex carbohydrates
Causing delays in digestion absorption and maintain appropriate blood sugar longer than carbohydrates alone is complicated.
Like consumption: bread with cheese - spaghetti with meat - beef with rice
Replacement of complex carbohydrates instead of simple sugars
a simple sugarcauses insulin secretion and decreased blood sugar so can be caused anger..Digestion of complex carbohydrates with slower absorption than the simple sugars glucose and thus longer stays.
Nutritional advice to reduce anger
1. At least six glasses of water a day is consumed.
2. The number of meals increased and its size decrease.
3. Foodstuffs containing vitamins and minerals are especially fruits at least five units to be consumed per day.
4. Of vegetable protein (brains Nuts - Soy) in addition to animal protein should be used.
5. Foods containing omega 3 (fish and other seafood) for diagnosis and in the need to consume omega-3 capsules by the dietitian from dietary supplements should be used.
5. Decrease the amount of substances containing caffeine (tea - coffee) Vqndhay be less simple.
Depression
Reduce neural mediators (serotonin - dopamine - norepinephrine) cause is depression.
Reducing intermediary neural controller :
Inadequate protein
limited vegetables and fruit
excessive simple sugars
lack of diversitydiet
peroxidation
Inadequate intake of antioxidant food sources
Studies indicate that consumption of food sources or supplements that contain omega-3 on reducing psychological symptoms of depression Vdygrakhtlalat effective.
Omega-3 also reduces inflammation and atherosclerosis stimulates serotonin production. Mylnjy serotonin nerve that causes Drmqadyr comfortable enough - stable feelings - Vkhlq Vkhvy sleep is good.
Food sources of high cholesterol or evenlimited cholostrol dieteffect on serotonin receptors in depression and are effective.
High CholesterolFood:
Liver - bull boxer - egg yolk - Meat - processed foods - and the tail ...
In addition, low-carbohydrate diet with high fats like Atkins diet also affects depression and impatience.
Mediterranean diet:
The best diet to combat depression has a Mediterranean diet.
Base of this pyramid exercise and carbohydrate diet Pychydhpayh This makes up.
Other features of the fruits and vegetable- white meat instead of red meat Minimization red meatcand use olive oil and nuts.
Happiness
With a chemical called dopamine release endorphins create a sense of joyand happieness
- Food additive dopamine:
Almond - Dairy - Soy - Marine Fish Vghzahay - Vknjd pumpkin seeds and ...
- Herb increased dopamine
Nettle - wheat germ - Khakshyr - Jane Singh - Fenugreek - Mint Vshbdrqrmz
Food teaser:
Black Chocolate
Due to caffeine, theobromine phynyl ethyl amine tyramine in it along with sweet taste
Production of serotonin mediated relaxation
There magnesium
Create the desired texture in the mouth feel
low-fat dairy
Vitamin and mineral producers neural mediator
Containing the amino acid tryptophan is the precursor of serotonin, which is
grilled meat
Consequently, a material direct exposure Brhrart meat called 3 - amino-1 and 4 Pyrydvl dimethyl 5 hydroxy indole and 3 - amino 1 - methyl -5 Pyrydvl hydroxy indole is produced which produces stimulating neurotransmitter dopamine is a teaser.
Conclusion
Complex Carbohydrates
soluble fiber
low-fat dairy
carbohydrates with protein sources
Unsaturated rather than saturated fat replacement
limit caffeine and alcohol resources
fruits and vegetables
water and avoid dehydration
Improve your mood and helps treat the appropriate community.
