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กินอาหารเพิ่มรอยยิ้ม
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กินอาหารเพิ่มรอยยิ้ม (ไทยโพสต์)

ว่ากันว่าการกินอาหารให้ถูกลักษณะจะช่วยให้สุขภาพร่างกายแข็งแรง แต่วันนี้เรามีข้อมูลเพิ่มเติมว่า หากอยากยิ้มสร้างสุขล่ะก็ การเลือกกินอาหารบางอย่างช่วยให้หายเศร้าหายเซ็งได้ นั่นก็คือ

โฟเลต

กินอาหารที่อุดมด้วยโฟเลตอย่างบร็อกโคลี หน่อไม้ฝรั่ง เมล็ดทานตะวัน ส้ม แตงโม เนื้อวัว และข้าวกล้อง ช่วยให้อารมณ์ดีได้เพราะโฟเลต หรือกรดโฟลิก เป็นวิตามินที่ละลายน้ำได้ จำเป็นต่อการแบ่งตัวของเซลล์ การสังเคราะห์ดีเอ็นเอ การผลิตเม็ดเลือดแดง

งานวิจัยของคณะแพทยศาสตร์ มหาวิทยาลัยยอร์ก พบว่า คนที่ซึมเศร้ามีโฟเลตต่ำ ปริมาณที่แนะนำต่อวันสำหรับหญิงและชาย คือ 400 ไมโครกรัม ถ้าเป็นหญิงท้องต้องเพิ่มเป็น 600 ไมโครกรัม ใยอาหารและโปรตีนจะช่วยรักษาระดับน้ำตาลในเลือดและช่วยให้อารมณ์ดีขึ้น โฟเลตยังช่วยลดกรดอะมิโน โฮโมซิสทีน ซึ่งทำให้เป็นโรคหัวใจด้วย ถ้าได้รับโฟเลตน้อยจะเป็นโรคโลหิตจาง หญิงมีครรภ์ควรได้รับโฟเลตให้มากขึ้นเพื่อช่วยให้ทารกเสริมสร้างใยประสาท

อาหารที่มีวิตามินบี 6

ได้**่ กล้วย อกไก่ กระเทียม เมล็ดทานตะวัน บร็อกโคลี แตงโม อะโวคาโด และมะเขือเทศ ก็เป็น**กประเภทที่ไม่ควรพลาด เพราะวิตามินบี 6 ส่งผลต่อการเผาผลาญของเซลล์เม็ดเลือดแดง การเผาผลาญของโปรตีน และการสังเคราะห์ของสารสื่อประสาท เซโรโทนินและโดพามีน และยังช่วยรักษาระดับน้ำตาลในเลือด และเพิ่มออกซิเจนที่ถูกส่งไปยังเนื้อเยื่อ ถ้ามีวิตามินบี 6 น้อยจะทำให้มีกรดโฮโมซิสทีนสูง เลือดจาง ปวดหัว และซึมเศร้า คราวหน้าถ้ารู้สึกแย่ ขอให้กินกล้วยแล้วความเศร้าก็จะหายไป

ปลา

เป็นอาหารทีมี โอเมก้า-3 ไม่ว่าจะเป็นปลาแซลมอน ซาร์ดีน แม็กเคอเรล แอนโชวี เฮอริง สาหร่าย วอลนัต และเมล็ดป่าน ก็ช่วยให้เรายิ้มได้เพราะกรดไขมันดีเอชเอ โอเมก้า-3 ช่วยบำรุงสมอง ช่วยพัฒนาสมองและสายตาของเด็กในครรภ์

รายงานในวารสาร Journal of Clinical Psychiatry พบว่า อาการซึมเศร้าของคนไข้จะดีขึ้นมากเมื่อได้รับแคปซูลไขมันปลาวันละ 3 ครั้งเป็นเวลา 8 สัปดาห์ ถ้าไม่ได้กินปลาเป็นประจำก็ควรกินแคปซูลไขมันปลา ส่วน โอเมก้า-3 ในพืชนั้นพบได้ในเมล็ดป่าน วอลนัต และสาหร่าย ใครอยากอารมณ์ดีให้โรยเมล็ดทานตะวันหรือวอลนัตลงในโยเกิร์ตไขมันต่ำชนิดไม่เติมความหวาน

อาหารจำพวกแป้งทั้งธัญพืชเต็มเมล็ด ผัก ผลไม้

ของกินพวกนี้ช่วยให้พลังงาน ใยอาหาร และสารอาหารหลายชนิดที่ร่างกายต้องการ คาร์โบไฮเดรตเหล่านี้กระตุ้นการสังเคราะห์เซโรโทนิน ซึ่งเป็น "ฮอร์โมนความสุข" ซึ่งเป็นสารสื่อประสาทที่ส่งผลดีต่ออารมณ์และการนอนหลับ ครั้งหน้าถ้าเครียดจงกินเมล็ดธัญพืชที่ผ่านการขัดสีน้อย กินขนมปังกรอบทาด้วยเนยถั่วจะช่วยให้อารมณ์ดีขึ้น

อยากให้คนข้างตัวคุณมีความสุขด้วยล่ะก็ อย่าลืมรับประทานดังข้างต้นบ่อย ๆ นะคะ



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จาก องอาจ [12/7/2554 0:35:20 ]

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จาก guoguo [19/9/2557 12:22:33 ]

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He also flowered intellectually during his last two years in high school and found himself at the intersection, as he had begun to see it, of those who were geekily immersed in electronics and those who were into literature and creative endeavors. ��I started to listen to music a whole lot, and I started to read more outside of just science and technology��Shakespeare, Plato. I loved King Lear.�� His other favorites included Moby-Dick and the poems of Dylan Thomas. I asked

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him why he related to King Lear and Captain Ahab, two of the most willful and driven characters in literature, but he didn��t respond to the connection I was making, so I let it drop. ��When I was a senior I had this phenomenal AP English class. The teacher was this guy who looked like Ernest Hemingway. He took a bunch of us snowshoeing in Yosemite.��


Clara was born in New Jersey, where her parents had landed after fleeing the Turks in Armenia, and they

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moved to the Mission District of San Francisco when she was a child. She had a secret that she rarely mentioned to anyone: She had been married before, but her husband had been killed in the war. So when she met Paul Jobs on that first date, she was primed to start a new life.
When Paul Jobs was mustered out of the Coast Guard after World War II, he made a wager with his crewmates. They had arrived in San Francisco, where their ship was decommissioned, and Paul

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bet that he would find himself a wife within two weeks. He was a taut, tattooed engine mechanic, six feet tall, with a passing resemblance to James Dean. But it wasn��t his looks that got him a date with Clara Hagopian, a sweet-humored daughter of Armenian immigrants. It was the fact that he and his friends had a car, unlike the group she had originally planned to go out with that evening. Ten days later, in March 1946, Paul got engaged to Clara and won his wager. It would

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turn out to be a happy marriage, one that lasted until death parted them more than forty years later.

Later in life, when he was the same age his biological father had been when he abandoned him, Jobs would father and abandon a child of his own. (He eventually took responsibility for her.) Chrisann Brennan, the mother of that child, said that being put up for adoption left Jobs ��full of broken glass,�� and it helps to explain some of his behavior. ��He who is abandoned is

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an abandoner,�� she said. Andy Hertzfeld, who worked with Jobs at Apple in the early 1980s, is among the few who remained close to both Brennan and Jobs. ��The key question about Steve is why he can��t control himself at times from being so reflexively cruel and harmful to some people,�� he said. ��That goes back to being abandoned at birth. The real underlying problem was the theme of abandonment in Steve��s life.��



His school, Monta Loma Elementary, was a series of low-slung

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1950s buildings four blocks from his house. He countered his boredom by playing pranks. ��I had a good friend named Rick Ferrentino, and we��d get into all sorts of trouble,�� he recalled. ��Like we made little posters announcing ��Bring Your Pet to School Day.�� It was crazy, with dogs chasing cats all over, and the teachers were beside themselves.�� Another time they convinced some kids to tell them the combination numbers for their bike locks. ��Then we went outside and switched all of the locks, and nobody could get

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their bikes. It took them until late that night to straighten things out.�� When he was in third grade, the pranks became a bit more dangerous. ��One time we set off an explosive under the chair of our teacher, Mrs. Thurman. We gave her a nervous twitch.��

Across the street from the Jobs family lived a man who had become successful as a real estate agent. ��He wasn��t that bright,�� Jobs recalled, ��but he seemed to be making a fortune. So my dad thought, ��I can do

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that.�� He worked so hard, I remember. He took these night classes, passed the license test, and got into real estate. Then the bottom fell out of the market.�� As a result, the family found itself financially strapped for a year or so while Steve was in elementary school. His mother took a job as a bookkeeper for Varian Associates, a company that made scientific instruments, and they took out a second mortgage. One day his fourth-grade teacher asked him, ��What is it you don��t understand about the universe?��

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Jobs replied, ��I don��t understand why all of a sudden my dad is so broke.�� He was proud that his father never adopted a servile attitude or slick style that may have made him a better salesman. ��You had to suck up to people to sell real estate, and he wasn��t good at that and it wasn��t in his

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nature. I admired him for that.�� Paul Jobs went back to being a mechanic.

Jobs dismissed this. ��There��s some notion that because I was abandoned, I worked very hard so I could do well and make my parents wish they had me back, or some such nonsense, but that��s ridiculous,�� he insisted. ��Knowing I was adopted may have made me feel more independent, but I have never felt abandoned. I��ve always felt special. My parents made me feel special.�� He would later bristle whenever anyone referred to Paul and Clara Jobs as his ��adoptive�� parents or implied that they were not his ��real�� parents. ��They were my parents 1,000%,�� he said. When speaking about his biological parents, on the other hand, he was curt:

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��They were my sperm and egg bank. That��s not harsh, it��s just the way it was, a sperm bank thing, nothing more.��
จาก 56 [19/9/2557 13:54:43 ]

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จาก dongdong26 [23/9/2557 12:45:26 ]
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