Mukati
Sei uchitarisira kudya kwako panguva yekuenda kumwedzi?
Iwe unonzwa wakaneta uye kuwedzera kushatirwa panguva yako yekutevera? Izvi zvinokonzerwa nekudonha mukati Serotonin, iyo neurotransmitter ye mafungiro akanaka, asiwo kune kurasikirwa kukuru kwesimbi. Shuga yeropa, kureva kuwanda kweshuga muropa, inotangawo kuderera zvakanyanya. Izvi zvinhu zvakabatanidzwa nhoroondo yehuwandu hwemapombi sitiroko iwe yaungasangana nayo panguva ino yakakosha mukutenderera kumwedzi. “Saka dare richaripa nekupeta zvakapetwa kaviri kuedza kwaro chengetedza mwero wakanakisisa unobvira. Izvi zvinokonzeresa kuwedzera mari yekoriori, "anotsanangura Mélodie Noël, nyanzvi yezvekudya muMaisons-Alfort (94). Mhedzisiro: unogona kunzwa nzara uye uchida ndiro dzinotapira ...
Chii chaunofanira kudya panguva yako kuitira kuti urege kuwedzera uremu?
“Asi chenjera, iwe kushandiswa kwesimba nguva haina kukosha zvakadaro. Tinotsva chete 500 kcal mukati menguva yese iyi, avhareji ye100 kcal pazuva kana yakaenzana ne2 masikweya echokoreti, "anoyambira Mélodie Noël. Saka chenjerai chido kutsausa izvo zvinokonzeresa kuwedzera uremu. Nokufarira zvokudya zvine iron - nyama tsvuku, dema pudding, nyemba - uye izvo, kwete zvinotapira, izvo zvinoderedza kusiyana kweshuga yeropa, tinogona kudzivirira kusagadzikana kwakabatana nekuneta kwakanyanya.
"Unogonawo kupatsanura chikafu uye kuzvipa chikafu chimwe chete kana zviviri pazuva - 1 tsama yemaarumondi + 1 bhanana kana 1 sikweya yechokoreti yakasviba - kuchengetedza kunzwa kuzara », Anopa zano Mélanie Noël. Nyanzvi inokurudzirawo kudzidzira kurovedza muviri paunenge wava kumwedzi. "Endorphins inoburitswa mumuviri, iyo inosimudzira kusikwa kweserotonin uye nekudaro, manzwiro akanaka. »Hapasisina" manzwiro ”kutsemuka kunotapira kana kukora zvakanyanya! “Uye rangarira kuzvinatsiridza zvakanaka. Kunwa 2 litres emvura yemagnesium kana calcium (Hepar kana Contrex) kunobatsira kudzikisira kunzwa kuzvimba kana kudzimbirwa kuti unzwe uri muchimiro chakanaka,” anopedzisa kudaro.
Kurangarira: kuderedza manzwiro ekuzvimba kana kuvhara, tinonwa zvinenge 2 malita emvura pazuva.
Muvhidhiyo: Chii chandinodya kana ndave kumwedzi?
Zvokudya zvekudya panguva yako yekutevera
Oats yekuda nguva
Makabhohaidhiretsi ayo ane runyararo pahuropi. Iyo glycemic index, yakaderera kwazvo, inobvumira kuti itore zvishoma nezvishoma nemuviri uye nekudaro kurwisa kushuva. Inogona kudyiwa yakabikwa se starch kana nenzira ye flakes. Chiyero chakakodzera chekudya chamangwanani: 3 kusvika ku5 maspuni.
Sei uchidya mazai panguva yako
Vanoendesa mapuroteni emhando kuti amiswe zuva rese. Yakapfuma kwazvo mu tryptophan, inotangira serotonin, ine vhitamini B6 iyo inobatsira kuderedza kuneta. Iwe une cholesterol here? Usavhunduka, rega kungopfuura 3 mazai pavhiki.
Ndeupi muchero wekudya panguva yako?
Mugodhi wevhitamini B6, bhanana muchero wekufarira panguva yemitemo. Inosimudzira kugadzirwa kwemaurotransmitters ese ane chekuita nemood. Yayo yakanaka potassium yemukati inobatsira kudzikisa tsandanyama contraction uye kuderedza nguva marwadzo. Chekupedzisira, iyo shoma yevhitamini C yainayo inovimbisa kunyudzwa kuri nani kwesimbi.
Mashizha epinashi akasvibira ekufambisa uye vhitamini C
Vakapfuma mufiber, vanobatsira pakufambisa! Vanoiswawo mundiro yevhitamini C yavainayo. Chero usingadzibikire! Kungofanana nemiriwo yakawanda yemashizha yakasvibirira, yakadai sebroccoli, chard, uye arugula, sipinashi itsime guru resimbi.
Iron galore munyama tsvuku
Simbi yainayo inoita kuti zvikwanise kubhadhara kurasikirwa kukuru panguva iyi yekuenda kumwedzi. Bet pane chikamu che100 kusvika 150 g / zuva uye raira voucher rare steak kana kuti panzvimbo kuitira kuchengetedza trace elements yayo. Imwe pfungwa yakasimba: mapuroteni ayo ekudya.
Maarumondi: anopesana-kuneta mubatsiri panguva yekuenda kumwedzi
Kana wakaneta, ndivo vabatsiri vako! Kune rimwe divi, aya mapuroteni emiriwo anokubatsira kurwisa kunzwa kwenzara uye nekudaro, nibbles. Kune rimwe divi, kupfuma kwavo mu magnesium kunorwisa kuneta, kunosimudzira kuzorora kwemhasuru uye kugadzirwa kwe serotonin. Nokuti a balanced snack : sarudza maarumondi akakwana, asina kuvharwa uye ari pachena. 15 kusvika 20 pazuva zvakakwana!
Salmon, satiating uye anti-inflammatory
Kunobva mapuroteni, salmon is a hove dzinogutsa. Mafuta ayo akanaka anocheka nzara uye kuderedza kunyura kweshuga mumuviri. Nekuti ine omega 3, fatty acid yakakosha kuuropi, inobatsira mukugadzirwa kweserotonin. Izvi zvinobatsirawo kuderedza kuzvimba.