Ingcali kwisondlo esifanelekileyo, iqinisekisile ukuqikelela kwam: ukuncipha kwamandla, ukunganakwa, ukukhathazeka, ukukhathala, imeko exinezelekileyo yinto eqhelekileyo phakathi kwentwasahlobo. Iimeko ezinjalo zihambelana ngqo nokungabikho kwamavithamini athile kunye nezinto ezilandelwayo. Ukukhupha intwasahlobo yentsholongwane, kwanele ukunamathela kwimenyu ekhethekileyo-ukutya kokutya. Nangona kunjalo, ukusebenza kwayo kuxhomekeke kwizinto ezininzi.
Okokuqala, kufuneka ulahle ukukhwela ngokweqile iipesele, iitapile, ukutya okunamafutha kunye nokutya okukhawulezayo. Emva koko faka kwimenyu enokutya kunye nokutya okunempilo yomzimba, kunye neemveliso ezixhatshazelisayo: ziqulethe ngqo ezo zinto eziza kunika isimo sengqondo kunye nokunyuka kwamandla. Isaziso, ngaphandle kokusongela esikhweni!
Inyama yenkukhu
Inyama yenkukhu iqukethe amaprotheni apho umzimba ufumana i-amino acid tryptophan. Okungakumbi kwimveliso yethu yokutya kunye nale nxalenye, ephakamileyo izinga le-hormone yolonwabo lwe-serotonin - kunye nokubhetele ngakumbi. Ungayithandi inkukhu? Kukho ezinye iimithombo zenyama ye-tryptophan-ebomvu ephilileyo, i-turkey, amaqanda kunye nosanhlamvu.
Ubhanana
Iingcali zenzululwazi zifumene kwezi ziqhamo i-alkaloid harman. Isiseko salo mzimba ngu-mescaline, into engokwemvelo evusa ukuvakalelwa. Kwaye nangona kubhanana i-alkaloid ikhona ngokuncinci kakhulu, kunene ngokwaneleyo ukunyuka kwamandla kunye nokwanda kwindalo. Ezi ziqhamo zinomsoco, kulula ukugaya, azibangeli ubundlobongela. Zizityebi kwi-magnesium kunye ne-potassium, kwaye ezi zinto zilandelelana ziyimfuneko kumntu onomthwalo ongaphantsi nangokwenyama. Kodwa musa ukuwudlulela ekuphandeleni ulonwabo: ibhanana i-caloric kakhulu. Ukuba udla iziqhamo ezingaphezu kwembini ngosuku (nangobusuku), kukho umngcipheko wokufumana ubunzima obukhulu.
Intlanzi
Iintlobo ezinamafutha: i-salmon, i-mackerel, i-mackerel kunye ne-sardines ziyanandi, i-calori ephantsi kwaye zinempahla engadliyo yokutya. Indima yabalweli abaneemvakalelo ezimbi zenziwa yi-omega-3 fatty acids kunye ne-amino acid tryptophan, eyimfuneko yokwakhiwa kwe-serotonin, equlethwe ukutya okunomsoco kunye okunempilo kumzimba. Uninzi lweentlanzi ezinamafutha kunye ne-vithamini B6 - uxanduva lwemoya kwaye luqinisa amandla omzimba. Umzimba awukwazi ukuvelisa zonke ezi zinto. Ngoko ke, ukuphucula umsebenzi weeseli zobuchopho kwaye unganiki
Ukuxinezeleka kuhlakulele, ungalibali ukubeka izitya kwiintlanzi etafileni. Izondlo zicebisa ukuba zizisebenzise ubuncinane ama-3-4 ngeveki ezili-100 -150 g.Khetha ukhetho olubhaka kwi-ovini, olutyebileyo okanye olubiliswe ngentlanzi-luyiluncedo ngakumbi kunokuba lufakwe kwi-batter.
I-Oatmeal kunye ne-buckwheat
Ngokungafani nokubhaka kunye neesekese, okusanhlamvu ziqukethe ii-carbohydrates eziyinkimbinkimbi, eziye zaphuka ngokukhawuleza kwaye zinikezele ngamandla onke. Ukongeza kwiqela lamaVithamini kunye ne-tryptophan amino acids, i-normalizing umsebenzi we-system ye-nervous, kwi-porridges kukho i-selenium, i-mineral eyimfuneko yokuzonwabisa. Ukuba akukho selenium ngokwaneleyo ekudleni kwethu, siyakhathala ngokukhawuleza, kwaye nemisebenzi eqhelekileyo ibonakala ingenakwenzeka. Intsimbi, equlethwe kwiiyoti, inoxanduva lokujikeleza kwegazi, kunye ne-magnesium yandisa ukunyanzeliswa kwengcinezelo kwaye iyancipha iimbilini eziye zadlala.
Nuts
AmaGrisi, amanqwanqwane, i-hazelnuts, i-cashews, imisedare-iqukethe izinto eziphilayo ezichaphazelayo kwimithwalo yegazi kunye nengqondo yengqondo. Ngamantongomane, ezininzi ze-polyunsaturated fatty acids - ziyimfuneko ekusebenzeni ngokuqhelekileyo kweeseli zengqondo. I-Vitamin B6 kunye ne-tryptophan zongezelela amandla, amandla kunye namandla. Ngena ekudleni kwansuku zonke 30-50 g yamantongomane - oku kuya kunika amandla nokuphakamisa isimo sengqondo.
Tshokolethi
Iibhontshisi zeCocoa, ezenza i-chocolate, ziqukethe i-magnesium, ekhusela ekubeni sisinde uxinzelelo kunye nokukhathala okungapheliyo, kunye ne-phenylethylamine. Iveliswa emzimbeni xa umntu ethanda okanye evuya. Ukutya isonka se tshokoleji, sivuselela isikhungo sokuzonwabisa kwindawo yengqondo kwaye sikhuthaze ukubunjwa kwe-serotonin. Kungekudala, ekubunjweni kwetshokoleji efunyenwe izinto ezifanayo kwiipropati zabo kwi-narcotic. Yidla ingcezu - kwaye awukwazi ukuyeka! Kwaye ungayeki, into ephambili kukuba ukhethe i-tsholeta eyiyo, oko kukuthi, emnyama. Kukho kuyo yonke into ebalulekileyo.
Ushizi
Ngokwezinzululwazi, zonke iintlobo zeeshizi zinceda ukuxhathisa uxinzelelo kunye nokuxinezeleka, ukuba kunokwenzeka ukuba ukutya okunomsoco kunye okunempilo kumzimba. Kwaye akukho kwintle epholileyo kunye nephunga elimnandi, elisekho ngokwabo likhuthaza iimoya. Ngeshizi kukho ezintathu i-amino acids zesimo esihle-tyramine, triktamine kunye ne-phenylethylamine. Kwaye nezinye izinto ezininzi ezincedo: i-vitamin B2 isekela inkqubo ye-nervous, kwaye i-B2 ikhuthaza ukwenziwa kwegazi kwaye ithatha inxaxheba kwimveliso ye-serotonin. Ndiyabulela ku-vitamin PP equlethwe yitshizi, asinakuchukunyiswa kukugwenxa, ubuthathaka kunye nokulala. Unonophelo kunye nohlobo lweentlobo ezahlukeneyo: brie, feta, cheddar, mozzarella, camembert, roquefort - imihla ngemihla intsha yolonwabo! Umgangatho wemihla ngemihla u-30-50 g, kuxhomekeka kumxholo weoli.