Uchwepheshe onokudla okunempilo, uqinisekisile ukuqagela kwami: ukwehla kwamandla, ukunganaki, ukwesaba, ukukhathala, isimo sokucindezeleka kuyinto evamile phakathi entwasahlobo. Izimo ezinjalo zihlobene ngqo nokuntuleka kwamavithamini athile kanye nezici zokulandelela. Ukuqeda i-melancholy entwasahlobo, kwanele ukunamathela kwimenyu ekhethekile - ukudla kwemizwa emihle. Nokho, ukusebenza kwayo kuxhomeke ezintweni eziningi.
Okokuqala, kufanele ushiye ukukhathazeka ngokweqile ngamaswidi, amazambane, ukudla okunamafutha nokudla okusheshayo. Bese ungena emenyu imenyu enomsoco futhi enempilo yomzimba, kanye nemikhiqizo yokucindezeleka: iqukethe ncamashi lezo zinto ezizohlinzeka isimo sengqondo esihle nokukhuphuka kwamandla. Qaphela, ngaphandle kokusongela okhalweni!
Inkukhu inyama
Inyama yenkukhu iqukethe amaprotheni umzimba owamukela i-amino acid tryptophan. Okungaphezulu kwemikhiqizo yethu yokudla nalesi sici, ukuphakama izinga le-hormone yenjabulo ye-serotonin - futhi ngcono ukuthi sizizwa kanjani. Ungathandi inkukhu? Kuneminye imithombo ye-tryptophan - inyama ebomvu ephilile, i-turkey, amaqanda nama-okusanhlamvu.
Ubhanana
Ososayensi bathole kulezi zithelo i-alkaloid harman. Isisekelo salesi sici i-mescaline, into engokwemvelo evusa ukuzwa kokujabula. Futhi nakuba ebhanana i-alkaloid ikhona ngobuncane kakhulu, kuyanele ngokwanele ukukhula kwamandla nokwanda kwamandla. Lezi zithelo zinomsoco, kulula ukugaya, azibangeli izifo. Bacebile nge-magnesium ne-potassium, futhi lezi zakhi ezilandelanayo ziyadingeka kumuntu onamandla okucindezeleka ngokomzimba nangokomzimba. Kodwa ungawudluleli ekuphishekeleni injabulo: ubhanana buyi-caloric kakhulu. Uma udla izithelo ezingaphezu kwezibili ngosuku (ngisho nasebusuku), kunengozi yokuthola isisindo esiningi.
Inhlanzi
Izinhlobo ezinamafutha: i-salmon, i-mackerel, i-mackerel ne-sardine iyinhle, ikhalori ephansi futhi inezindawo ezingenakuphika zokudla. Indima yama-fighters anemimoya emibi yenziwa ama-omega-3 fatty acids kanye nama-amino acid tryptophan, okudingekayo ekwakheni i-serotonin, equkethe ukudla okunomsoco nokuphephile komzimba. Iningi lezinhlanzi ezinamafutha kanye ne-vitamin B6 - libhekene nomzwelo futhi liqinisa isimiso somzimba sokuzivikela. Umzimba awukwazi ukukhiqiza zonke lezi zinto. Ngakho-ke, ukuthuthukisa umsebenzi wezingqamuzana zobuchopho nokungaziniki
Ukucindezeleka kuthuthuke, ungakhohlwa ukubeka izitsha ezivela enhlanzi etafuleni. Izakhamuzi zincoma ukuthi zizisebenzise okungenani izikhathi ezingu-3-4 ngeviki eziyi-100 -150 g.Khetha okukhethwa kukho okubhaka kuhhavini, izinhlanzi eziphekwe noma ezibilisiwe - kuyasiza kakhulu kunokuthosiwe ku-batter.
I-oatmeal kanye ne-buckwheat
Ngokungafani nokubhaka kanye namaswidi, okusanhlamvu kukhona ama-carbohydrate amaningi, aphuka kancane futhi ahlinzeke ngamandla amaningi. Ngaphezu kwamabithamini amaqembu B kanye ne-tryptophan amino acid, normalize umsebenzi wesimiso sezinzwa, emaphandleni kune-selenium, i-mineral edingekayo ukuze kube nomoya omuhle. Uma kungekho selenium ngokwanele ekudleni kwethu, sisheshe sikhathele, futhi ngisho nemisebenzi evamile ibonakala ingenakwenzeka. I-Iron, equkethwe okusanhlamvu, inesibopho sokujikeleza kwegazi okuhle, ne-magnesium ikwandisa ukumelana nokucindezeleka futhi iyancipha izinzwa eziye zadlala.
Amantongomane
AmaGrisi, amantongomane, ama-hazelnuts, ama-cashews, imisedari - aqukethe izinto eziphilayo ezisebenzayo ezinomphumela omuhle emithanjeni yegazi nangokwakheka kwengqondo. Emanzini, amaningi ama-acids e-polyunsaturated acids - ayadingeka ukuze kusebenze ngokujwayelekile amaseli obuchopho. I-Vitamin B6 ne-tryptophan ingeza amandla, amandla namandla. Ngena ekudleni kwansukuzonke 30-50 g yamantongomane - lokhu kuzokwenza amandla futhi kukhulise isimo sengqondo.
Chocolate
Ama-cocoa ubhontshisi, okwenza ushokoledi, aqukethe i-magnesium, esivikela ekucindezelekeni nasekukhathala okungapheli, kanye ne-phenylethylamine. Ikhishwa emzimbeni uma umuntu ethandana noma ejabule. Ukudla ucezu lweshokoledi, sivuselela isikhungo senjabulo ebuchosheni futhi sikhuthaze ukwakheka kwe-serotonin. Muva nje, ekubunjweni kwezinto ezitholakale zothokolethi ezifana nezakhiwo zabo kwi-narcotic. Yidla ucezu - futhi awukwazi ukuyeka! Futhi ungayeki, into esemqoka ukukhetha ushokoledi olungile, okungukuthi, omnyama. Kukuzo zonke izinto ezibalulekile.
Ushizi
Ngokusho kososayensi, zonke izinhlobo zashizi zisiza ukulwa nokucindezeleka nokucindezeleka, uma kungenzeka kakhulu ukudla ukudla okunomsoco nokuphephile komzimba. Futhi akuyona ngisho ukunambitheka okuthakazelisayo nephunga elimnandi, elivele likhona ngokwabo likhuthaza isimo sengqondo. Esikhathini ushizi kukhona amino acid amathathu of mood - tyramine, triktamine kanye phenylethylamine. Futhi nezinye izinto eziningi eziwusizo: i-vitamin B2 isekela isimiso sezinzwa, futhi i-B2 ikhuthaza ukwakheka kwegazi futhi iqhaza ekukhiqizeni i-serotonin. Ngenxa ye-vitamin PP equkethe ishizi, asinaki ukucasula, ubuthakathaka nokulala. Ukujabulisa kanye nezinhlobonhlobo zezinhlobo: brie, feta, cheddar, mozzarella, camembert, roquefort - nsuku zonke injabulo entsha! Isimiso sezinsuku zonke singama-30-50 g, kuye ngokuthi okuqukethwe kwamafutha.