Iindlela zokuphucula isimo sengqondo kunye nentlalo-ntle


Emva kwebusika elide, ngaphandle kwefestile yonke into iyahluma kwaye ibethe, iintaka ziyakhwela, kwaye isimo sengqondo siphezulu? Kwaye kubonakala ngathi umzimba uwile kwi-hibernation kwaye ipeni iba ngumlingane ohlala ehleli? Ngeli xesha lonyaka, imeko ... iyinto eqhelekileyo. Kodwa ukunika i-melancholy ayifanelekanga. Siza kuncedwa ngeendlela ezilula zokuphucula isimo sengqondo kunye nenhlalakahle ngokutya okunempilo. Emva koko, into esiyidlayo ichaphazela ngqo imeko yethu!

Okokuqala, akubalulekanga kuphela oko sikutyayo, kodwa nendlela esiyenzayo ngayo.

1. Ngexesha lokutya uzame ukukhawuleza, ujabulele ngokugqithiseleyo iphunga kunye nesinambatho sezonkwa zakho ezizithandayo. Yivuna ukutya.

2. Indwangu yetafile okanye into ethile yeesitya kufuneka ibe yelinen okanye iphuzi, igalelo kwiimvakalelo ezintle ngexesha lokutya. Ukuba unomsebenzi olukhuni emsebenzini, faka iiblue ezihlaza okomhlaza okanye uhlaza ngexesha lokutya, kuya kunceda ukuphumla.

3. Ukuguqula ukutya kwisidlo esikhethekileyo, ungathethi ngeengxaki kunye noxinzelelo, mamela umculo omnandi, ukhanyise ikhandlela ezihle.

4. Phuza ii-1.5 ilitha zamanzi ngosuku, njengoko ukupheliswa kwamanzi umzimba kunokuchaphazela isimo sengqondo kungeyona ndlela engcono. Zama ukunciphisa ukusetyenziswa kwekhofi, itiye kunye ne-cola. Yimangalisa njengoko ibonakala ngathi ekuqalekeni, kwinani elikhulu linomsebenzi ophazamisayo.

5. Musa ukunqumla isidlo sakusasa, unikeza amandla afanelekileyo usuku lonke. Ukuba ungadli nantoni kusasa okanye ubambe i-bun kunye nekhofi ekuhambeni, umzimba awuzukufumana izondlo eziyimfuneko kwaye uya kuba yinyumba. Kule meko, ngethuba lomhla uya kufuna ukuba ne-snack, udle into enhle kunye ne-high-calorie, kwaye oku kuya kubangela ukuguquka kwi-sugar sugar and recessions. Ixesha lesidlo sasekuseni elifanelekileyo lineziqhamo, i-cottage ushizi okanye i-yogurt kunye neziqhamo ezomileyo.

6. Endaweni yesithathu isidlo esikhulu, kungcono ukucwangcisa 5-6; qi niseka ukuba ungeze isidlo sasemini kunye nokutya, kwaye ebusuku ubuthe ingilazi yobisi okanye i-yogurt. Ngoko uya kuphepha ukuhlaselwa yindlala, kwaye amandla angundoqo aya kugcinwa ngalo lonke usuku.

YIphi IYA KUQINISISA AMANZI?

IiVithamini kunye neemaminerali zidlala indima enkulu xa kuluvo oluhle kunye nesimo sengqondo esonwabileyo! Indlela ephakamileyo yokuphucula isimo sengqondo kunye nenhlalakahle yanele inani lezi zinto emzimbeni.

I-Vitamin C iyimfuneko yokwenyaniswa kwentsimbi (kubaluleke kakhulu kwisimo sengqondo esifanelekileyo), itholakala kwi-citrus, kiwi, iinanapple, i-parsley, i-broccoli kunye nepipper.

I-Vitamin E kunye ne-selenium: sinceda umzimba uqalane nokuxinzezeleka ngokomzimba nangokomzwelo. Imithombo: ioli yegesi yengqolowa, okusanhlamvu, amaqanda, isipinashi, isoyi, anyanisi, ityhuna, utamatisi.

Iivithamini ze-B zinceda ukufumana amandla avela kwishukela ezayo kunye nokutya, ngokukodwa i-vitamin B12, enceda ukuxinwa kunye nokulinganisela kwengqondo. Imithombo: imvubelo ye-brewer, i-algae, inyama, ivenkile zaselwandle, iimveliso zobisi, amaqanda, ihlumela zengqolowa.

I-Magnesium, i-calcium kunye ne-zinc yintathu yokulwa ne-blues. I-Magnesium yaziwa ngokuba yi-mineral anti-stress, iphucula imvakalelo, inceda ukuxutywa kwe-calcium, iguqula ushukela ngamandla. Imithombo: okusanhlamvu, ukutya kwezilwanyana zasemanzini, ushokolethi omnyama, i-soy, i-almond kunye nama-walnuts. I-calcium inika amandla, kwaye i-zinc ikwandisa ingqwalaselo yolwazi kwaye iphucula imemori.

I-Potassium: idlala indima ebalulekileyo kumsebenzi we-system ye-nervous. Iqulethwe kwiitatayi, iibhanana nezinye iziqhamo.

Intsimbi: kuyimfuneko ukubonelela izicubu zomzimba nge-oxygen. Ukungahleleki kukubangela ukukhathala. Imithombo: i-mussels, inyama, isibindi, isipinashi, ama-apricot omisiwe, i-oats.

10 IMICIMBI YABASIFAZI

Oranges. Xa uphantsi kokunyanzeliswa kwengcinezelo, ukukhusela komzimba kuyancipha ngokukhawuleza, okuchaphazela ukuzinzileyo ngokomzimba nangokwengqondo. Ngelo xesha, kubaluleke kakhulu ukuba uhlaziye nge-vitamin C, ukungabikho kokubangela ukuba uxinzelelo. Ii-orangesi zizityebi kule vithamini, kunye ne-acid e-folic kunye nezinye izinto eziyimfuneko kwinkqubo yenzwa.

Ubusi. Le ndlela isetyenziselwe ukulwa noxinzelelo, kunye nokuphucula umsebenzi wentliziyo. Ngobusi, ii-phosphates ezidlulileyo zigqithiseleyo, ezilawula isigxina senhliziyo nokukhuthaza ukujikeleza kwegazi. IBhanana. Esi siqhamo sinotyebile kwi-vitamin B6, efunekayo kwimveliso ye-serotonin. Zine-magnesium, i-potassium kunye nefiber.

Anyanisi. Kwifom yayo eluhlaza, i-anyanisi yenza izinto ezinqabileyo, kungabonakali ukuba ukusika kukude kwinkqubo enomdla kakhulu. Nangona kunjalo, ukuba uyayongeza kwisobho okanye kwisitya sesibini, iya kunika zonke izakhiwo zayo eziqabulayo. I-anyanisi inceda ukukhulula izihlunu.

Isaladi yeafisi. Ngamayeza omntu, kuthathwa njengento yokukhusela. Ngama-Middle Ag wasetyenziselwa indawo esikhundleni se-opium. Isitya se-saladi eluhlaza ngeoli yomnquma isidlo sesidlo siya kunqoba ukulala.

Ubisi, i-cottage cheese ne yogurt. Iimveliso zobisi ziqukethe i-acid, ephucula umveliso we-serotonin, i-hormone yolonwabo. Ukuze ungazithinteli ngeekhalori ezongezelelweyo, khetha iinqununu ezikhethileyo.

IiApile. Kulula kakhulu ukugaya, ngakumbi ukuba zikhona kwisisu esingenalutho, ukulinganisela izinga leswekile kwigazi kunye nentlawulo ngamandla. Akumangalisi umzekeliso wesiNgesi uthi: enye ipula ngosuku - kwaye akukho ziingxaki!

Cocoa. Ezinye iingxelo zibonisa ukuba lo mveliso ukwandisa umveliso we-serotonin, i-hormone elawula isimo sengqondo. I-Cocoa ibangele ukuvakalelwa kwaye ivuselele ingqondo.

Iintlanzi ezibomvu. Yaziwa ngokuba ne-omega-3 fatty acid. Iingcali zenzululwazi ziye zabonisa ubungqina obusondeleyo phakathi kokuntuleka kwakhe kunye nokudandatheka.

Ierberberries. Iqukethe i-fibre enqabileyo, eyanceda ukugaya kunye nokulawula iswekile yegazi, kunciphise kakhulu ukucaphuka.

MENU ENEMPILO.

Ikhefu lokukhetha

I-tea ngobisi obisikiweyo + 50 amagremu wekottage shizi + 1 peach

I-cocoa nobisi + 2 kiwi

I-tea ene-lemon + isinkwa esisinkwa sisinkwa kunye nobusi + 2 ii-pcs. iipricot ezomileyo

Ikhofi ngobisi olunobisi + oatmeal

Itiyi ye-Herbal + muesli nobisi

Zokutya

1 apula

1 yogurt engenamafutha

1 ingilazi yejisi ye-oran

1 ibhanana

200 g strawberries

Zokutya

Isaladi eluhlaza ngeoli yomnqumo + i-salmon ene-steam nelayisi ephekiweyo

Isobho semifuno kunye nesipinashi + inyama yenkukhu ebhakakwe nge-apula

Ubhontshisi obushushu + ubhontshisi obuluhlaza + 1 i-orange

Isaladi eluhlaza kunye ne-anyanisi + ingqayi encinci yengulube + 1 ibhanana

Isobho seentlanzi + iilenti kunye nerayisi + 2 i-tangerines

Okukhethwa kukho ukutyhubela emva kwemva

Iglasi lejisi yetamatato + ii-6. iilmond

1 yogurt + 2 ii-pcs. cookies oatmeal

1 apula + 4 ama-walnuts

1 ingilazi yerinapple juice + 50 amagremu e-cottage cheese

2 kiwis

Izinketho zokutya

Isaladi evela kwiitamatati (3 utamatisi, i-20 g anyanisi, ioli yeoli) + amaqanda aqhekeza nge-zucchini + 1

I-Trout ebhakawa ngamakhowe + yatshisa i-broccoli + i-apula 1

Isipinashi kunye nomnxeba + we-veal fillets + 1 yogurt

Ukutshatyalaliswa kwe-zucchini kunye neyatamatayi + ikhodi yokuthambisa + 1 kiwi

Inqanawa ye-inkukhu + iipilati ezibilisiwe + ezintathu. ziqhekeza