جمعه ۲۱ تیر ۱۳۹۲ - ۱۶:۵۰
كنترل اضطراب با مواد غذايي
آرد تصفيه شده، شكر، نوشابه ها، نمك، گوشت گوساله، غذاهاي سرخ شده و شكلات محرك اضطراب هستند و غلات كامل، سير، تخم مرغ، ماهي، هويج، پياز، اسفناج، چغندر و كرفس باعث كاهش اضطراب مي شوند.
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[ if] ><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span lang="FA">معمولا تعريف اضطراب اين است: عكس العمل ما بهشرايط، نه خود آن شرايط</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>. </span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span lang="FA">ما مي توانيم ياد بگيريم در شرايطي كه اضطراب آورهستند، آرام و خونسرد بمانيم. در واقع ما بايد از تمام استرس ها در زندگي مان آگاهباشيم و ميزان عكس العمل مان را نسبت به آن ها، مد نظر داشته باشيم. كساني كه تحتاسترس و اضطراب زيادي هستند، نمي دانند بالاخره اين شرايط آن ها را از پا در خواهدآورد. متاسفانه اضطراب خيلي بي صدا وارد زندگي مان مي شود و ما متوجه آن نمي شويمو وقتي متوجه مي شويم كه دير شده است</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>. </span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><strong><sup><span lang="FA">مواد مغذي مي توانند كمك كنندهباشند و اضطراب و احساسات را تا حدي در كنترل ما در آورند</span></sup></strong><span dir="LTR"></span><span dir="LTR"></span><strong><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>.</span></sup></strong><sup><span dir="LTR">  </span></sup><span dir="LTR"></span></p><div style="text-align: center "><br />< width="413" height="254"> <tbody> <tr> <td align="center">  <! 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SemiHidden="false" UnhideWhenUsed="false" Name="Medium Shading 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false" UnhideWhenUsed="false" Name="Medium List 1"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false" UnhideWhenUsed="false" Name="Medium List 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false" UnhideWhenUsed="false" Name="Dark List"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful Shading"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful List"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful Grid"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false" UnhideWhenUsed="false" Name="Light Shading Accent 1"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false" UnhideWhenUsed="false" Name="Light List Accent 1"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false" UnhideWhenUsed="false" Name="Light Grid Accent 1"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false" UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/> <w:LsdException Locked="false" Priority="34" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/> <w:LsdException Locked="false" Priority="29" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="Quote"/> <w:LsdException Locked="false" Priority="30" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false" UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false" UnhideWhenUsed="false" Name="Dark List Accent 1"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful List Accent 1"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false" UnhideWhenUsed="false" Name="Light Shading Accent 2"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false" UnhideWhenUsed="false" Name="Light List Accent 2"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false" UnhideWhenUsed="false" Name="Light Grid Accent 2"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false" UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false" UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false" UnhideWhenUsed="false" Name="Dark List Accent 2"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful List Accent 2"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false" UnhideWhenUsed="false" Name="Light Shading Accent 3"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false" UnhideWhenUsed="false" Name="Light List Accent 3"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false" UnhideWhenUsed="false" Name="Light Grid Accent 3"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false" UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false" UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false" UnhideWhenUsed="false" Name="Dark List Accent 3"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful List Accent 3"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false" UnhideWhenUsed="false" Name="Light Shading Accent 4"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false" UnhideWhenUsed="false" Name="Light List Accent 4"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false" UnhideWhenUsed="false" Name="Light Grid Accent 4"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false" UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false" UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false" UnhideWhenUsed="false" Name="Dark List Accent 4"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful List Accent 4"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false" UnhideWhenUsed="false" Name="Light Shading Accent 5"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false" UnhideWhenUsed="false" Name="Light List Accent 5"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false" UnhideWhenUsed="false" Name="Light Grid Accent 5"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false" UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false" UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false" UnhideWhenUsed="false" Name="Dark List Accent 5"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful List Accent 5"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false" UnhideWhenUsed="false" Name="Light Shading Accent 6"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false" UnhideWhenUsed="false" Name="Light List Accent 6"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false" UnhideWhenUsed="false" Name="Light Grid Accent 6"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false" UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false" UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false" UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false" UnhideWhenUsed="false" Name="Dark List Accent 6"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful List Accent 6"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false" UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/> <w:LsdException Locked="false" Priority="19" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/> <w:LsdException Locked="false" Priority="21" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/> <w:LsdException Locked="false" Priority="31" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/> <w:LsdException Locked="false" Priority="32" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/> <w:LsdException Locked="false" Priority="33" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="Book Title"/> <w:LsdException Locked="false" Priority="37" Name="Bibliography"/> <w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/> </w:LatentStyles></xml><![ if] ><! [if gte mso 10]><style> .MsoNormal {mso-style-name:" Normal" mso-tstyle-rowband-size:0 mso-tstyle-colband-size:0 mso-style-noshow:yes mso-style-priority:99 mso-style-parent:"" mso-padding-alt:0cm 5.4pt 0cm 5.4pt mso-para-margin-top:0cm mso-para-margin-right:0cm mso-para-margin-bottom:10.0pt mso-para-margin-left:0cm line-height:115% mso-pagination:widow-orphan font-size:11.0pt font-family:"Calibri","sans-serif" mso-ascii-font-family:Calibri mso-ascii-theme-font:minor-latin mso-hansi-font-family:Calibri mso-hansi-theme-font:minor-latin mso-bidi-font-family:Arial mso-bidi-theme-font:minor-bidi }</style><![ if] ></td> </tr> <tr> <td align="center">دارواش <br /> </td> <td align="center">کلسیم <br /> </td> </tr> <tr> <td align="center">  بابونه</td> <td align="center">  پتاسیم</td> </tr> <tr> <td align="center">  بادرنجبویه</td> <td align="center">  ویتامین ث<br /> </td> </tr> <tr> <td align="center">  جینکوبیلوبا</td> <td align="center">  کروم</td> </tr> <tr> <td align="center">گل گاوزبان <br /> </td> <td align="center">  ال - تیروزین<br /> </td> </tr> <tr> <td align="center">  ریشه سنبل الطیب<br /> </td> <td align="center">گابا <br /> </td> </tr> <tr> <td align="center">  </td> <td align="center">ملاتونین <br /> </td> </tr> <tr> <td align="center">  </td> <td align="center">ویتامین ای <br /> </td> </tr> <tr> <td align="center">  </td> <td align="center">منیزیم <br /> </td> </tr> <tr> <td align="center">  </td> <td align="center">  ویتامین های گروه ب<br /> </td> </tr> <tr> <td align="center">  </td> <td align="center">روی <br /> </td> </tr> <tr> <td align="center">  </td> <td align="center">گلایسین <br /> </td> </tr> <tr> <td align="center">  </td> <td align="center">اینوزیتول <br /> </td> </tr> <tr> <td>  </td> <td align="center">  سلنیوم</td> </tr> </tbody></ ><sup><span dir="LTR">  </span></sup><! ></div><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span dir="LTR">  </span></sup><span lang="FA"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><strong><sup><span lang="FA">درادامه كمي راجع به اين موارد توضيح مي دهم</span></sup></strong><span dir="LTR"></span><span dir="LTR"></span><strong><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>:</span></sup></strong><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><strong><sup><span lang="FA">ويتامين هاي گروه ب</span></sup></strong><span dir="LTR"></span><span dir="LTR"></span><strong><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>:</span></sup></strong><strong><sup><span dir="LTR"> </span></sup></strong><sup><span lang="FA">تماماعضا اين گروه براي سلامتي و عملكرد سيستم ايمني ضروري اند</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>.</span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><strong><sup><span lang="FA">كلسيم و منيزيم</span></sup></strong><span dir="LTR"></span><span dir="LTR"></span><strong><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>:</span></sup></strong><strong><sup><span dir="LTR"> </span></sup></strong><sup><span lang="FA">دراسترس از دست مي روند. كمبود آن ها در افراد پر استرس شايع است و مي تواند منجر بهترس و اضطراب شود</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>.                                                </span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><strong><sup><span lang="FA">ويتامين ث</span></sup></strong><span dir="LTR"></span><span dir="LTR"></span><strong><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>:</span></sup></strong><sup><span dir="LTR"> </span></sup><sup><span lang="FA">برايعملكرد غدد آدرنال و واكنش هاي شميايي خون ضروري است. اضطراب، هورمون هاي غددآدرنال(هورمون هاي ضد استرس) را كاهش مي دهد. مقدار زياد آن ها اثر متعادل كنندهاي دارد و به عنوان كاهش دهنده ي اضطراب شناخته شده است</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>. </span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><strong><sup><span lang="FA">كروم</span></sup></strong><span dir="LTR"></span><span dir="LTR"></span><strong><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>:</span></sup></strong><sup><span dir="LTR">  </span></sup><sup><span lang="FA">كمبودآن علائم اضطراب را به دنبال دارد</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>.</span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><strong><sup><span lang="FA">گابا</span></sup></strong><span dir="LTR"></span><span dir="LTR"></span><strong><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>:</span></sup></strong><sup><span dir="LTR"> </span></sup><sup><span lang="FA">آمينواسيدي است آرامش بخش و براي فعاليت مغز ضروري است</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>.  </span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><strong><sup><span lang="FA">ملاتونين</span></sup></strong><span dir="LTR"></span><span dir="LTR"></span><strong><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>:</span></sup></strong><sup><span dir="LTR"> </span></sup><sup><span lang="FA">يكهورمون طبيعي است كه محرك خواب است و در صورتي كه اضطراب منجر به بي خوابي شود،كمك كننده است</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>. </span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><strong><sup><span lang="FA"><br /></span></sup></strong></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><strong><sup><span lang="FA">غذاهايي كه محرك اضطرابند </span></sup></strong><strong><span dir="LTR"></span></strong></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><strong><sup><span lang="FA">قهوه </span></sup></strong><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span lang="FA">نوشيدن قهوه را محدود كنيد. كافئينمحرك اعصاب است و باعث عصبانيت شده و در</span></sup><sup><span lang="FA">  </span></sup><sup><span lang="FA"> الگوي خواب ايجاد اختلال مي كند</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>.</span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span lang="FA">منابع كافئين: قهوه، چاي، شكلات و بعضينوشابه ها</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>.</span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><strong><sup><span lang="FA">الكل</span></sup></strong><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span lang="FA">الكل به طور موقت رهايي از اضطراب رابه دنبال دارد؛ اما مصرف آن اضطراب زا است</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>.</span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><strong><sup><span lang="FA">شير گاوو بستني</span></sup></strong><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span lang="FA">شير گاو و بستني در برخي افراد ممكناست</span></sup><sup><span lang="FA">  </span></sup><sup><span lang="FA">ايجاد اضطراب كند. بدين ترتيب مواد لبني را به مدت 3 هفته از برنامه يغذايي تان حذف كنيد. سپس تدريجي آن را اضافه كنيد و برگشت علايم شرايط عصبي را كنترلكنيد</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>.    </span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><strong><sup><span lang="FA">غذاهايآماده</span></sup></strong><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span lang="FA">از غذاهاي صنعتي اجتناب كنيد چرا كهمواد</span></sup><sup><span lang="FA">  </span></sup><sup><span lang="FA">به كار رفته در</span></sup><sup><span lang="FA">  </span></sup><sup><span lang="FA">آن ها در سيستم بدن ايجاداسترس مي كند، از اين دسته مي توان به موارد زير اشاره كرد</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>:</span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span dir="LTR">* </span></sup><sup><span lang="FA">آرد تصفيه شده</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>                                          * </span></sup><sup><span lang="FA">شكر </span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span dir="LTR">* </span></sup><sup><span lang="FA">نوشابه ها</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>                                                            *</span></sup><sup><span lang="FA">شيرين كننده هاي مصنوعي </span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span dir="LTR">* </span></sup><sup><span lang="FA">نگهدارنده ها</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>                                                  * </span></sup><sup><span lang="FA">نمك </span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span dir="LTR">* </span></sup><sup><span lang="FA">گوشت گوساله</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>                                        * </span></sup><sup><span lang="FA">غذاهاي سرخ شده </span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span dir="LTR">* </span></sup><sup><span lang="FA">ادويه جات</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>                                                        * </span></sup><sup><span lang="FA">شكلات</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>  </span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span lang="FA">از مواد مغذي اي استفاده كنيد كه ازسيستم عملكردي مغز محافظت مي كنند و حاوي پروتئين اند و شكر كمتري دارند</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>.</span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span lang="FA">خوردن مواد نشاسته اي براي كساني كهاحساس آشفتگي مي كنند، بسيار پيشنهاد مي شود</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>. </span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span lang="FA">مصرف آب ميوه هاي طبيعي، خصوصا مركباتمانند آب پرتقال، منابع اسيد هاي چرب امگا 3، سبزيجات تازه هرگز فراموش نشود</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>.</span></sup><sup><span dir="LTR">  </span></sup><img alt="" width="32" height="32" style="float: left " src="file:///C:\Users\Hossein\AppData\Local\Temp\msohtmlclip1\01\clip_image001.gif" /><sup><span dir="LTR">  </span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><strong><sup><span lang="FA"><br /></span></sup></strong></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><strong><sup><span lang="FA">غذاهايي كه باعث كاهش اضطراب مي شوند</span></sup></strong><strong><span dir="LTR"></span></strong></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span dir="LTR">* </span></sup><sup><span lang="FA">غلات كامل</span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span dir="LTR">* </span></sup><sup><span lang="FA">تخم مرغ</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>                                                              </span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span dir="LTR">* </span></sup><sup><span lang="FA">هويج</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>                                                                      </span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span dir="LTR">* </span></sup><sup><span lang="FA">اسفناج</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>                                                            </span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span dir="LTR">* </span></sup><sup><span lang="FA">كرفس</span></sup><span lang="FA"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>* </span></sup><sup><span lang="FA">سير</span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span dir="LTR">* </span></sup><sup><span lang="FA">ماهي</span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span dir="LTR">* </span></sup><sup><span lang="FA">پياز</span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span dir="LTR">* </span></sup><sup><span lang="FA">چغندر</span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span dir="LTR">  </span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><strong><sup><span lang="FA">عادات غذايي استرس زا </span></sup></strong><strong><span dir="LTR"></span></strong></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span dir="LTR">* </span></sup><sup><span lang="FA">تند غذا خوردن </span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span dir="LTR">* </span></sup><sup><span lang="FA">نجويدن لقمه ها(15تا 20 مرتبه</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>)</span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span dir="LTR">* </span></sup><sup><span lang="FA">زياد غذا خوردن </span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span dir="LTR">* </span></sup><sup><span lang="FA">خوردن آب فراوان وساير مايعات با غذا </span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span lang="FA">اين عادات منجر به فشار روي معده شده واين عواقب را به دنبال خواهد داشت</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>: </span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span dir="LTR">* </span></sup><sup><span lang="FA">سوء هاضمه، نفخ وورم شكم</span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span dir="LTR">* </span></sup><sup><span lang="FA">سوء جذب مواد مغذي </span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><strong><sup><span lang="FA"><br /></span></sup></strong></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><strong><sup><span lang="FA">ورزش</span></sup></strong><strong><span dir="LTR"></span></strong></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span lang="FA">جدا از اثر مفيد تحرك در رهايي از استرس و اضطراب، فعاليت ورزشي براياثر بهتر مسكن ها و آزاد سازي فشار بسيار مفيد است. فقط 30 دقيقه ورزش فشار روياعصاب را كاهش مي دهد و احساس اعتماد به نفس را افزايش مي دهد</span></sup><strong><sup><span dir="LTR">.</span></sup></strong></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><strong><sup><span lang="FA"><br /></span></sup></strong></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><strong><sup><span lang="FA">نيكوتين</span></sup></strong><span dir="LTR"></span><span dir="LTR"></span><strong><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>  </span></sup></strong><strong><sup><span dir="LTR">                        </span></sup></strong><strong><span dir="LTR"></span></strong></p><p class="MsoNormal" dir="RTL" style="line-height: normal "><sup><span lang="FA">بدن بدون غذا چند هفته و بدون آب چندروز مي تواند زندگي كند ولي بدون اكسيژن چند لحظه هم نمي تواند. پس چرا بدن مان رادر معرض يك عامل كشنده قرار دهيم؟</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>              </span></sup><span dir="LTR"></span></p><p class="MsoNormal" dir="RTL"><sup><span lang="FA">نيكوتين از كافئينقوي تر است و با اختلال در تنفس و افزايش كار قلب ضرر زيادي به بدن مي رساند. منبعآن سيگار است كه منجر به كاهش تحمل مي شود</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>.</span></sup><sup><span lang="FA">افراد سيگاري نسبتبه غير سيگاري ها مضطرب تر هستند.علاوه بر بدن ناسالم، ميزان مطابقت با محيط اطرافرا كاهش مي دهد و با اتلاف مواد مغذي بدن، اثر كمبود ريز مغذي ها را در اضطراب واسترس دو چندان مي كند</span></sup><span dir="LTR"></span><span dir="LTR"></span><sup><span dir="LTR"><span dir="LTR"></span><span dir="LTR"></span>.</span></sup><sup><span lang="FA"></span></sup></p><p class="MsoNormal" dir="RTL"><sup><span lang="FA">  </span></sup></p><sup><span lang="FA" dir="RTL">مصطفی نمکیان -</span><span lang="FA" dir="RTL"> </span><span lang="FA" dir="RTL"> کارشناش تغذیه هیات پزشکی ورزشی استان البرز</span></sup><! [if gte mso 9] ><xml> <w:worddocument><w:trackmoves><w:trackformatting><w:punctuationkerning><w:validateagainstschemas><w:donotpromoteqf><w:lidthemecomplexscript></w:lidthemecomplexscript><w:compatibility><w:breakwrapped><w:snaptogridincell><w:wraptextwithpunct><w:useasianbreakrules><w:dontgrowautofit><w:splitpgbreakandparamark><w:enable><w:dontflipmirrorindents><w:override></w:override></w:dontflipmirrorindents></w:enable></w:splitpgbreakandparamark></w:dontgrowautofit></w:useasianbreakrules></w:wraptextwithpunct></w:snaptogridincell></w:breakwrapped></w:compatibility><m:mathpr><m:mathfont m:val="Cambria Math"><m:brkbin m:val="before"><m:brkbinsub m:val="- -"><m:smallfrac m:val="off"><m:dispdef><m:lmargin m:val="0"><m:rmargin m:val="0"><m:defjc m:val="centerGroup"><m:wrapindent m:val="1440"><m:intlim m:val="subSup"><m:narylim m:val="undOvr"></m:narylim></m:intlim></m:wrapindent></m:defjc></m:rmargin></m:lmargin></m:dispdef></m:smallfrac></m:brkbinsub></m:brkbin></m:mathfont></m:mathpr></w:donotpromoteqf></w:validateagainstschemas></w:punctuationkerning></w:trackformatting></w:trackmoves></w:worddocument></xml><! [ if] ><! [if gte mso 9] ><xml><w:latentstyles latentstylecount="267" defpriority="99" defqformat="false" defsemihidden="true" defunhidewhenused="true" deflockedstate="false"><w:lsdexception name="Normal" qformat="true" unhidewhenused="false" semihidden="false" priority="0" locked="false"><w:lsdexception name="heading 1" qformat="true" unhidewhenused="false" semihidden="false" priority="9" locked="false"><w:lsdexception name="heading 2" qformat="true" priority="9" locked="false"><w:lsdexception name="heading 3" qformat="true" priority="9" locked="false"><w:lsdexception name="heading 4" qformat="true" priority="9" locked="false"><w:lsdexception name="heading 5" qformat="true" priority="9" locked="false"><w:lsdexception name="heading 6" qformat="true" priority="9" locked="false"><w:lsdexception name="heading 7" qformat="true" priority="9" locked="false"><w:lsdexception name="heading 8" qformat="true" priority="9" locked="false"><w:lsdexception name="heading 9" qformat="true" priority="9" locked="false"><w:lsdexception name="toc 1" priority="39" locked="false"><w:lsdexception name="toc 2" priority="39" locked="false"><w:lsdexception name="toc 3" priority="39" locked="false"><w:lsdexception name="toc 4" priority="39" locked="false"><w:lsdexception name="toc 5" priority="39" locked="false"><w:lsdexception name="toc 6" priority="39" locked="false"><w:lsdexception name="toc 7" priority="39" locked="false"><w:lsdexception name="toc 8" priority="39" locked="false"><w:lsdexception name="toc 9" priority="39" locked="false"><w:lsdexception name="caption" qformat="true" priority="35" locked="false"><w:lsdexception name="Title" qformat="true" unhidewhenused="false" semihidden="false" priority="10" locked="false"><w:lsdexception name="Default Paragraph Font" priority="1" locked="false"><w:lsdexception name="Subtitle" qformat="true" unhidewhenused="false" semihidden="false" priority="11" locked="false"><w:lsdexception name="Strong" qformat="true" unhidewhenused="false" 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