Anguish from sweets, euphoria after bananas. How food affects mood and what foods to add to the menu
Miscellaneous / / April 04, 2023
How food is related to emotions
The feeling of satisfaction that occurs after eating has a simple explanation. While eating, the body producesYour brain rewards you twice per meal: When you eat and when food reaches your stomach / Cell Press The neurotransmitter dopamine is also called the pleasure hormone. Moreover, its level after breakfast, lunch or dinner can increase twice - at the beginning of the meal and when the food enters the stomach.
While eating can lift your mood on its own, there are foods that can enhance the effect. No, sweets and cakes are not included. On the contrary, from the use of sweets mood MaybeAnika Knuppel, Martin J. Shipley, Clare H. Llewellyn, Eric J. Brunner. Sugar intake from sweet food and beverages, common mental disorder and depression: prospective findings from the Whitehall II study / Scientific Reports only get worse, because sugar is considered a depressant. In addition, it can be addictive: studies in mice and humans have shown that sugar affectsSelena Bartlett, Nicholas Chaaya, Kate Beecher, Syed Aoun Ali, Arnauld Belmer. The impact of sugar consumption on stress driven, emotional and addictive behaviors / Neuroscience & Biobehavioral Reviews on the brain in much the same way as psychoactive substances.
Probiotic foods can have a beneficial effect on mood and mental health. They improveLeo Galland. The Gut Microbiome and the Brain / Journal of Medicinal Food intestinal microflora, and it is this organ that can be called responsible for happiness. Most of the serotonin producesJessica M. Yano, Kristie Yu, Gregory P. Donaldson, Gauri G. Shastri, Phoebe Ann, Liang Ma, Cathryn R. Nagler, Rustem F. Ismagilov, Sarkis K. Mazmanian, Elaine Y. Hsiao. Indigenous Bacteria from the Gut Microbiota Regulate Host Serotonin Biosynthesis / Cell It's the gut, not the brain.
Other "sponsors" of good mood include tofu, eggs, meat and other products with tryptophanFaisal Shabbir, Akash Patel, Charles Mattison, Sumit Bose, Raathathulaksi Krishnamohan, Emily Sweeney, Sarina Sandhu, Wynand Nel, Afsha Rais, Ranbir Sandhu, Nguasaah Ngu, Nguasaah Ngu, Sushil Sharma. Effect of diet on serotonergic neurotransmission in depression / Neurochemistry International And phenylalanineAna Claudia Marquim F. Araujo, Wilma M. C. Araujo, Ursula M. Lanfer Marquez, Rita Akutsu, Eduardo Y. Nakano. Table of Phenylalanine Content of Foods: Comparative Analysis of Data Compiled in Food Composition Tables / JIMD Reports. These are amino acids that speed up the production serotoninMendel Friedman. Analysis, Nutrition, and Health Benefits of Tryptophan / International Journal of Tryptophan Research And dopamineDopamine Metabolism / Kaufman's Clinical Neurology for Psychiatrists (Seventh Edition)which can help deal with depression.
A lot of phenylalanine containedGround turkey, 93% lean, 7% fat, pan-broiled crumbles / Medindia in turkey meat. It’s also hearty, so azu or steaks will quickly help you recover after a hard day.
If you do not feel like cooking for a long time, try sausages "Grandosfrom Indylight. They have an interesting texture and a pronounced taste - all because pieces of turkey thigh fillet are added to the minced meat. Love sausages softer - take "Dairy products from turkey». In addition to turkey meat and milk, they also contain butter with aromatic spices.
Choose sausagesWhat foods should be added to the diet
Fruits and vegetables
They are, according to Australian scientists, mayRedzo Mujcic, Andrew J. Oswald. Evolution of Well-Being and Happiness After Increases in Consumption of Fruit and Vegetables / American Journal of Public Health help a person become a little happier. This is because these products contain phenylalanineAna Claudia Marquim F. Araujo, Wilma M. C. Araujo, Ursula M. Lanfer Marquez, Rita Akutsu, Eduardo Y. Nakano. Table of Phenylalanine Content of Foods: Comparative Analysis of Data Compiled in Food Composition Tables / JIMD Reports. WHO recommendsHealthy eating / WHO eat at least 400 grams of vegetables and fruits per day. To fit this amount into your diet, you can add a serving of salad to each of your main meals, and snack on apples or carrots in between.
Starchy foods like potatoes or corn can also improve your mood, but you need to know when to stop with them. These vegetables mustStarchy Vegetables / The Global Diabetes Community take no more than a quarter of the total portion of breakfast, lunch or dinner. Otherwise, there is a risk of quickly gaining weight and facing health problems because of this. Remember that white rice is also considered starchy, so you should not mix with it, for example, canned corn.
Whole grain products
To them relateNutrition and healthy eating / Mayo Clinic barley, bulgur, millet, oats, as well as pasta, crackers and pastries, which containWhole Grains, Refined Grains, and Dietary Fiber / American Heart Association in the composition of 51% cereals or wholemeal flour. Whole grains at one meal mustHealthy Eating Plate / Harvard T.H. Chan School of Public Health take up a quarter of the plate.
Such food is an excellent source of slow carbohydrates. They helpNutrition and Mood – What’s the Connection? / The Australia Nutrition Foundation maintain stable blood sugar levels and can have a beneficial effect on mood.
fermented foods
These are snacks and drinks that are prepared using fermentation. During fermentation in products appearYulistia Budianti Soemarie, Tiana Milanda, Melisa Intan Barliana. Fermented Foods as Probiotics: A Review / Journal of advanced pharmaceutical technology & research lactobacilli and bifidobacteria - the intestines need them to produce serotonin.
Fermented foods include kimchi and other fermented vegetables, kefir, yogurt, cottage cheese, bread kvass, and kombucha, a drink made from kombucha. Remember that commercially produced probiotics are significantly lessFermented foods: the latest trend / The New Zealand's Heart Foundationthan homemade. In addition, the number of beneficial bacteria in food can decrease due to improper storage conditions. For example, sauerkraut should not be kept warm, and kvass should not be left in the sun, otherwise it will turn sour.
Precise recommendations on how often to eat fermented food and in what quantities, give difficultFocus on Fermented Foods: are they good Fer you? / Gut Microbiota For Health - it all depends on the individual characteristics of the digestive system. Introduce foods with probiotics into your diet little by little and monitor your well-being. And do not forget about common sense: it is unlikely that the stomach will like a diet exclusively of sauerkraut or cottage cheese.
Eggs, meat and poultry
Not only turkey will cheer you up, but also other types of meat, as well as eggs. They contain tryptophanFaisal Shabbir, Akash Patel, Charles Mattison, Sumit Bose, Raathathulaksi Krishnamohan, Emily Sweeney, Sarina Sandhu, Wynand Nel, Afsha Rais, Ranbir Sandhu, Nguasaah Ngu, Nguasaah Ngu, Sushil Sharma. Effect of diet on serotonergic neurotransmission in depression / Neurochemistry Internationalwhich raises the level serotoninMendel Friedman. Analysis, Nutrition, and Health Benefits of Tryptophan / International Journal of Tryptophan Research. It also stimulates the production of melatonin, the sleep hormone. So people with insomnia should also pay attention to these products. tryptophan digestibleFaisal Shabbir, Akash Patel, Charles Mattison, Sumit Bose, Raathathulaksi Krishnamohan, Emily Sweeney, Sarina Sandhu, Wynand Nel, Afsha Rais, Ranbir Sandhu, Nguasaah Ngu, Nguasaah Ngu, Sushil Sharma. Effect of diet on serotonergic neurotransmission in depression / Neurochemistry International faster if you add high-carbohydrate foods to meals with it - for example, combine meat with a side dish of rice, potatoes or pasta.
In addition to tryptophan, meat and eggs supply the body with protein. He neededDietary Proteins / Medline Plus to maintain healthy bones, muscles and skin, as well as its use bindDoes What You Eat Affect Your Mood? / Cleveland Clinic with an increase in dopamine levels. Physiological need for protein is"Norms of physiological needs for energy and nutrients for various groups of the population of the Russian Federation" / Rospotrebnadzor from 75 to 114 grams in men and 60-90 grams in women per day. To close it CanTurkey, light meat, skin not eaten / U.S. Department of Agriculture consume approximately 300 grams of chicken breast per day or combine animal sources of protein with plant sources.
Make sure your food is varied. So, it is better not to lean on pork and beef - reduce the consumption of red meat to 70 grams. Its excess in the diet MaybeIs Red Meat Bad for Your Heart … or Not? / Cleveland Clinic increase the risk of cardiovascular disease. Add a bird to the menu - some experts considerKyong Park, Jakyung Son, Jiyoung Jang, Ryungwoo Kang, Hye-Kyung Chung, Kyong Won Lee, Seung-Min Lee, Hyunjung Lim, Min-Jeong Shin. Unprocessed Meat Consumption and Incident Cardiovascular Diseases in Korean Adults: The Korean Genome and Epidemiology Study (KoGES) / Nutrients such meat is good for the heart.
Not only mood, but also well-being in general depends on food. Therefore, when compiling the menu, choose products with an honest composition from reliable manufacturers.
In assortment "Indilight» there are offers for every taste. If you don’t want to spend half an evening in the kitchen, there is cutlets. Love to cook gourmet dishes - take medallions from the breast. For a long time you have not pleased yourself with scrambled eggs and bacon, because you count calories - Indylight has solution and for this case.
Need more turkey!