Mukati
Zvokudya zvekusarudza kuti zvirambe zvakagwinya uchisara zen
Hongu kune magnesium uye B mavitamini
Magnesium ndiyo anti-stress trace element par kunaka. Yakakosha pakugadzirwa kwe serotonin, ine mhedzisiro inozorodza. Gourmets ichafara, chokoreti ine zvakawanda zvayo. Kunyanya dema, nekuti iyo yakapfuma mucocoa, iyo yakawanda magnesium ine. Zvimwe zvekudya zvinofanirwa kusarudzwa: michero yakaomeswa (prunes, apricots, nezvimwewo), mbeu dzemafuta (nzungu, maarumondi, nezvimwewo) uye pulses. Zvakanaka reflex zvakare: sarudza mineral water yakapfuma mu magnesium saHépar, Badoit, Vichy. Mavhitaminzi B6 uye B9 ndiwo anobatana ehutano hwakanaka hwetsinga.
Kuti uwedzere mafuta, idya kanenge 5 michero kana miriwo pazuva, kusasa saladi negorosi germ. Uye panzvimbo pacho sarudza zviyo zvakakwana nechingwa, nokuti mavhithamini, akaiswa muhombodo yezviyo, akachengetedzwa zviri nani pane zvigadzirwa zvakanatswa.
Mapuroteni, mafuta uye makabhohaidhiretsi akanakira tsika yako!
Mapuroteni anoita basa guru mukushanda kwemasero ese emumuviri, uye nekudaro zvakare iwo ehuropi. Iwo anoumbwa neamino acids, kusanganisira tryptophan, iyo inonyanya kunakidza kuhutano hwedu hwepfungwa nekuti inokurudzira kugadzirwa kwe serotonin.
Iyi hormone inoita basa guru mumanzwiro, kuzvidya mwoyo, kurara uye kunyange kuora mwoyo. Pakati pezvikafu zvakapfuma mu tryptophan: mazai, nyama, dzimwe hove dzakadai secod kana monkfish, mukaka uye yakaoma chizi (Parmesan kana Gruyere). Pasina kukanganwa mapuroteni emiriwo akadai soya uye pulses (lentils, split peas, etc.). Tempo yakakodzera: zvigadzirwa zvemukaka zvitatu pazuva, 200 g yenyama kana hove yakakamurwa pakati pekudya kwemasikati uye kudya kwemanheru, uye pulses katatu pasvondo.. Uropi hunodawo lipids, kureva, mafuta, nokuti
vanovimbisa kutapurirana kwakanaka pakati peeuroni. Chinhu chekubvisa kushushikana. Bet pane omega 3 uye 6 inova yakanaka kwazvo inogadzirisa mafungiro. Mumenyu: hove dzine mafuta (salmon, sardines, mackerel) kaviri kana katatu pavhiki, uye yezviyo, zvinosiyana pakati perapeseed, walnut, soy, maorivhi nemafuta embeu yemazambiringa. Pakupedzisira, makabhohaidhiretsi, kunyanya shuga dzakaoma, ndiwo mafuta anokosha ehurongwa hwehuropi. Kushandisa zvishoma zvayo kune njodzi yekukonzera hyperemotivity. Saka tinozvidya pakudya kwega kwega! Kwemangwanani, chinjana pakati pechingwa, zviyo kana rusks. Masikati uye manheru, sarudza chingwa kana chikafu chine starchy (pasta, semolina, mbatatisi, pulses, nezvimwewo), uye uwedzere 2-3 michero pazuva nokuda kwekudya kwavo shuga yakapfava, iyo uropi hunodawo kushanda. . Mollo nezviwitsi!
Doro uye caffeine, pamwero
Doro uye caffeine-based drinks ine inonakidza stimulating effect kurwisa pombi sitiroko, izvo zvinowanzoitika kana munhu akadzvinyirirwa. Chibage kana iwe ukadya zvakanyanya, hurongwa hwemitsipa hunogona kunge hwakanyanya kukurudzirwa, izvo zvakare zvinounza kunetseka. Pazuva rega rega, zvigadzirire kune maviri ekofi, kana yakaenzana ne100 ml, uye rimwe girazi redoro. Kana zviri zvinwiwa zvine simba kana sodas, zviri nani kuzvinwa kamwe chete munguva.
Pasina kukanganwa kunakidzwa kwekudya ...
Kana chikafu chatinoisa mundiro yedu chichibatsira zvikuru kuti tigadzikane, madyiro atinozviita ndiwo angofanana. Kunyura chikafu chako nekumhanya kwakazara pakona yedhesiki kunonetsa zvakanyanya. Kuti uwane zvakawanda, idyai chikafu chenyu mukatidzikama, chengetedza kuratidzwa kwemahwendefa uye tora mukana wekugovana nguva idzi nevaunoda. Chenjerera kune zvaunodya, nekuti kunakidzwa nekunakirwa chikafu chaunoda kunounza manzwiro ekugara zvakanaka. Hapana mubvunzo wokuzvinyima iwe pachako.
* Co-munyori, naDr. Florian Ferreri, we "Anti-Depression Regime," ed. Odile Jacob.