O que comer para evitar a ansiedade?

O que comer para aliviar a ansiedade? Saiba identificar os alimentos que ajudam e os vilões na dieta

[{"selector":"#anim-1b6116a3-fbc2-4764-b4af-a65e1a758894","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4306180b-00d5-45bc-b314-c9dd1699568d","keyframes":{"transform":["translate3d(0px, 144.16944%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] aamulya / stock.adobe.com

Ansiedade

[{"selector":"#anim-d2cacc66-f517-4626-ad13-2d779e8a87b4","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-33d2c86e-18a9-4a18-aeb8-18b6570aecef","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-21461c96-9b13-49dc-83fc-27981d40c60e","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-975fe7b7-15fd-4ede-bd97-538506c73bec","keyframes":{"transform":["translate3d(115.28663%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3f238651-714a-46f1-83ad-8aa1a6d2a256","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7380c34d-4c48-41ab-b175-9d551b13be2b","keyframes":{"transform":["translate3d(94.28572%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] BillionPhotos.com / stock.adobe.com Segundo dados da OMS, o Brasil tem o maior número de pessoas ansiosas do mundo: 18,6 milhões de brasileiros (9,3% da população) convivem com o transtorno.

Hábitos alimentares

[{"selector":"#anim-d5df871f-2156-4d22-a79c-fe3587043b70","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-44181109-0ccf-4bca-9ccd-f5ca05395406","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1d583d07-a7d9-4119-ac7e-f1edcb4ba56d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6a475fe3-f0af-41ad-ae02-55c54d4c8d98","keyframes":{"transform":["translate3d(115.23810%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6958a81c-9713-4f38-99b2-c331c93bca11","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2786f556-b0f9-47a4-9c2c-e1dd8f9b7410","keyframes":{"transform":["translate3d(115.28663%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] vadym / stock.adobe.com Cerca de 98% das pessoas quando estão em um período de ansiedade comem em excesso. Existem alguns hábitos e alguns alimentos específicos que podem auxiliar ou piorar esse quadro. Entenda nas telas a seguir.

Alimentos que podem ajudar

[{"selector":"#anim-870ec775-a6e7-45f1-a651-830120a693ab","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-65dc4a6c-e782-414d-96f5-670b5f65cf0f","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4e00c9c9-68f6-4808-b5e1-b68630c3a99c","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c634d65d-16e6-4ff8-8535-2a629ba760ba","keyframes":{"transform":["translate3d(115.65496%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-36de1a00-b957-4a2a-a1ef-18ca3e3599cc","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-369d7dee-f34d-4e04-8d6a-610bf597038e","keyframes":{"transform":["translate3d(124.81753%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] bit24 / stock.adobe.com Vitamina B1 : atua nas funções cerebrais. Uma alimentação sem quantidade suficiente deste componente pode ocasionar sintomas de depressão, ansiedade e estresse. Os alimentos ricos em B1 são grãos, cereais integrais, nozes e carnes.

Alimentos que podem ajudar

[{"selector":"#anim-ec995d0d-1476-4bf6-9383-f83c08db71d1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-253dbca0-b254-4fc5-a984-3dfe6280f977","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b587a1b0-89bb-4026-8d2d-d0e65cbdf39d","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ba5a9cb8-a0ab-4364-9556-c5ee371c4fd1","keyframes":{"transform":["translate3d(115.01598%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-00035104-cfbd-455d-919b-f0555453837f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8af223ae-75ef-4a60-9b60-8164276d779b","keyframes":{"transform":["translate3d(121.53285%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] bit24 / stock.adobe.com Vitamina B6 : ajuda na produção de serotonina, o neurotransmissor do bem-estar. Os alimentos ricos em vitamina B6 são abacate, aveia, banana e batata.

Alimentos que podem ajudar

[{"selector":"#anim-2ca25178-9ccf-471f-a6c1-59c29320ee99","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9461e1de-bbbd-438f-a0df-a80c8e9811f9","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-777c87d6-655b-48d8-9d4c-da74d10631f2","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-01a842a2-0518-4c0e-af48-88b3c7aa58a2","keyframes":{"transform":["translate3d(115.28663%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2a3fc1c0-750c-4d49-991f-4ee6f37ef609","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b2ab1f87-2482-4502-aa34-f3d40f2f4b79","keyframes":{"transform":["translate3d(117.51826%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] komarinansk / stock.adobe.com Ácido fólico: associado ao sistema nervoso central, é capaz de aumentar os níveis de BH4, um neurotransmissor responsável por realizar a síntese de serotonina, dopamina e noradrenalina. Vegetais verde escuros são alimentos ricos em ácido fólico.

Alimentos que podem ajudar

[{"selector":"#anim-2ff4bb21-5c64-4c17-b001-b76d69f683fa","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dff890f1-f63e-4afd-879d-891da3000629","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-82b92fd6-e771-4d19-bd8f-97815b9b57c0","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-602760e3-3db1-4040-86f9-d886e3449e60","keyframes":{"transform":["translate3d(115.28663%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cc455097-a600-4f83-8f84-6fba83034243","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-88f6a007-5540-41f4-8140-40344c15239b","keyframes":{"transform":["translate3d(117.51826%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] lilit / stock.adobe.com Colina: essencial para o aprendizado e clareza mental, organismos com níveis equilibrados de colina apresentam melhor desempenho cerebral. O componente também ajuda a diminuir a ansiedade e os transtornos como a bipolaridade. Alimentos ricos em colina são gema de ovo e leite.

Alimentos que podem ajudar

[{"selector":"#anim-551e1b22-d58b-4574-8e03-bd67236a99a6","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5920cc4a-64f8-471d-94ea-2b12a5cd8896","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-de8e2110-639d-4fac-a82c-c17bc01ccf1a","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e132688e-f0f5-48e5-8c49-b086c2fbf2c7","keyframes":{"transform":["translate3d(115.01598%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-33206c6d-6dbf-423e-bf60-855f0cb8b635","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-122d451d-6e73-4c55-9fbc-1c24bae31122","keyframes":{"transform":["translate3d(121.53285%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] ratmaner / adobe.stock.com Triptofano: é um aminoácido essencial que aumenta a produção de serotonina no sistema nervoso central. É possível encontrar triptofano na banana, linhaça, aveia, grão de bico, leite, ovos e no chocolate amargo.

Aumento de ansiedade

[{"selector":"#anim-36ecd5eb-d314-4868-b602-e45b247e26b9","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-96f8be0d-69c3-4801-8061-6037bbc5d2e2","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-92c7f6f8-782b-4455-ba50-a5dbab738df2","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1a14e280-45c5-497c-93a9-b687ef0cab41","keyframes":{"transform":["translate3d(115.33547%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8d624b05-0bd6-46bc-a548-c67efd9cae43","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7828ad0b-6b00-4446-ac32-3abee425d54a","keyframes":{"transform":["translate3d(110.03040%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] dmitrymoi / adobe.stock.com Existem alguns alimentos constituídos por estimulantes que podem ocasionar aumento da ansiedade. Isso acontece porque ocorre a indução do sistema nervoso a uma maior liberação de adrenalina, hormônio expelido em momentos de estresse. Confira nas próximas telas o que evitar.

Melhor evitar

[{"selector":"#anim-c3808c5d-a995-4c18-b652-ff69afe9119d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1193e97d-8cc5-4aec-8f9e-a091320dee0f","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e0004442-cc13-4c97-9526-4e5578e0e98d","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5d9adb80-4568-4bfd-9dcb-437090347709","keyframes":{"transform":["translate3d(115.28663%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-570263c0-7848-4de9-88f0-7e671d7fbfcc","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-abfa7797-e014-4fc5-b3ab-3ba704a24fef","keyframes":{"transform":["translate3d(110.94892%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] elenathewise/ stock.adobe.com Cafeína: O composto produz sintomas no corpo idênticos ao de uma crise de ansiedade comum, como insônia, dor de cabeça, irritação, náuseas e tremores. Por conta desses efeitos, este componente deve ser evitado ou consumido em pequenas doses.

Melhor evitar

[{"selector":"#anim-40652b60-5b41-4df3-aadd-f4cd65b9cdac","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-26afa721-2370-436c-9f91-dc5983525e31","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-68420e34-a05b-4166-930f-8da4377aa676","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-71b838bb-14cd-4f05-ae8f-e92b78e83249","keyframes":{"transform":["translate3d(115.28663%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-84c4943f-cc14-4303-8fd6-16cbc4d1e03b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-209f8a85-d0e0-4a08-b16c-fd13ce1ade70","keyframes":{"transform":["translate3d(110.94892%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] molekuul.be / stock.adobe.com Alguns chás e refrigerantes também devem ser riscados da lista. Além disso, evite os carboidratos simples como farinha branca, arroz branco e os açúcares em geral. O mesmo vale para a bebida alcoólica .

[{"selector":"#anim-174a5216-83c7-4a4c-92cb-890b131f0a3b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dd5ff1a9-6701-4978-ad19-15bc00c4b6cd","keyframes":{"transform":["translate3d(0px, -99.18984%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c3d8d5a5-79d3-4b66-a693-4f1e1bacea01","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-11af0eae-d2bc-4609-85eb-640de77e9639","keyframes":{"transform":["translate3d(100.00000%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4c335aaa-be2e-4cfa-bc5a-ee0483670278","keyframes":{"opacity":[0,1]},"delay":100,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b4f5d4e3-1806-4eaf-8069-afd266fcd4dc","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Confira outras matérias de Donna GOSTOU DO CONTEÚDO? ACESSE AGORA

Acompanhe as últimas notícias em GZH

[{"selector":"#anim-bc3525ad-1192-4e0f-83d2-da3c2d4dbd0c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-55c00cd6-e640-4b4a-84ca-09d5accaec15","keyframes":{"transform":["translate3d(0px, -99.18984%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c7109bd2-3565-47bd-943e-d8231fb4d497","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3f456d5c-55bf-4c45-9a47-c649b7b98953","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-62fe43a8-db53-401b-9f01-c1e6dafd8cf0","keyframes":{"transform":["translate3d(100.00000%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] ACESSE AGORA