Depression can occur due to excessive fatigue, against the background of serious problems at work or in personal life, due to the loss of a loved one, or simply for no particular reason in the autumn or spring period. What helps to cope with depression? A walk in the fresh air, a meeting with friends, a good movie or book, and a specially selected diet. The diet menu is quite simple, but the effect will be wonderful.
Diet Menu: how to compose correctly?
What should be included in the diet menu for depression?
It should be carbohydrates — they stimulate the production of serotonin, the hormone responsible for a good mood. Naturally, carbohydrates should be complex – porridges, whole-grain flour pastries. Since simple carbohydrates (sweets, cakes) act quickly, but not for long.
Products with vitamin B. The vitamin B group is responsible for the normal functioning of the brain and nervous system, for a good metabolism, strong immunity. These vitamins are contained in offal, fish, dairy and fermented milk products, legumes, greens, bananas, cabbage, avocado, eggs, rose hips, oatmeal and buckwheat, carrots and various nuts.
Amino acids. They are necessary for the normal functioning of all body systems. Therefore, the diet menu should include legumes, chocolate, soy products, chicken and turkey meat, eggs and fish.
Foods rich in protein. Of course, these are meat, fish, dairy products and legumes. These products contain substances that reduce the feeling of anxiety. In addition, they increase the level of vital energy and improve concentration.
And it is also necessary to include products containing vitamin E. These are greens, vegetables, vegetable oils.
The diet should last from three days to a week. Choose the duration of the course only for you. Here is a sample diet menu:
- breakfast – omelette, whole wheat bread with cheese, any greens and tea with a piece of chocolate;
- second breakfast – cottage cheese casserole with fruit;
- lunch – lean meat baked in the oven with vegetables, salad and bananas;
- afternoon tea — any vegetable or tea with St. John’s wort;
- dinner – steamed fish, boiled asparagus, cocoa;
- before going to bed — a cup of tea with oregano.
Naturally, you can come up with a diet menu yourself, using the necessary products. Then the dishes will be new every time and you will not have time to get bored.
What foods are needed in the diet?
What kind of food products are needed? This:
- turkey meat, chicken, liver;
- vegetables – especially: carrots, celery, tomatoes, sweet peppers, asparagus, peas and green onions;
- bitter chocolate;
- fruits – bananas, lemons, tangerines and oranges;
- cheese, cottage cheese, milk, yogurt, ryazhenka;
- berries — raspberries, strawberries, blueberries, cranberries and cranberries;
- peas, lentils;
- aromatic herbs – oregano, mint, lemon balm, St. John’s wort;
- seasonings – paprika, ginger, cinnamon, rosemary;
- any nuts and wheat bran.
As for seafood, they have a beneficial effect on the nervous system. Therefore, it is necessary to use these products, then a surge of strength and a charge of vivacity is provided to you.
Chocolate, like nuts, is a source of the hormone serotonin. It is he who is considered the hormone of happiness. But it is necessary to eat these products in moderation, otherwise with a good mood you will gain a few extra pounds. And this is unlikely to charge you with cheerfulness.
Berries, fruits and vegetables contain a lot of vitamins, in particular vitamin C. This vitamin strengthens the immune system, gives vigor and increases the level of efficiency. Especially useful: black currants, citrus fruits, apples.
Foods such as cereals (especially oatmeal and buckwheat) must be present in the diet menu. The composition of these products contains thiamine, which helps to create a positive mood.
Certain herbs also energize and stimulate, tone up and improve mood. Therefore, seasonings from dry or fresh herbs should be used for cooking. And infusions of St. John’s wort or oregano should be drunk instead of tea and coffee.
It is these products that should be included in the recipes of the dishes that you are going to cook. If you properly adjust your diet, depression will not be terrible for you.
Delicious food recipes
It is clear which food products to use. But what useful recipes for depression dishes exist? There are many such dishes. Here are some recipes.
It is necessary to cut coriander, shnit-onion, red and green onions. Canned tuna should be kneaded, add prepared vegetables, as well as black olives, hot red pepper. Season with lemon juice and olive oil.
It is necessary to cut the trout into pieces. Make a marinade of butter, soy sauce, honey, crushed garlic, French mustard and sesame seeds. The fish should be filled with marinade and left for two hours. Then fry on both sides.
Seafood and chicken Paella
Chicken meat should be cut and mixed with pepper, paprika and salt, leave to marinate. Then fry the pieces and remove from the pan. Chop onion and garlic and saute, add rice and fry for just one minute. Then add chicken pieces, meat broth, saffron, tomatoes and put out some time. Then add chopped sweet pepper, asparagus, olives, shrimp and simmer for another 15 minutes. Serve the dish, sprinkled with any herbs.
Bananas in chocolate
This dessert is very easy to prepare. It is necessary to lightly fry the walnuts and chop them. Ripe bananas should be cut in half, and then each piece – again in half lengthwise. Melt the bitter chocolate and pour it into a bag. Put the bananas on a platter and pour the chocolate from the bag (having previously made a hole in it). Chocolate bananas should be sprinkled with nuts on top.
So, the diet menu for depression is quite diverse. You can find recipes on the Internet or come up with your own. The main thing is to use products that improve mood and tone up. And don’t forget about movement, it is also necessary in the fight against depression. Go for a walk and do sports.