"Shuga yakawandisa muropa, kushayikwa kwevhithamini (B, D), mafuta acids uye amino acids ane migumisiro papfungwa", anotanga Laëtitia Willerval, nyanzvi yezvokudya.
Utano hwakanaka mavitamini
Zvakakosha kune hutano, B mavitamini dziripo muzvokudya zvakawanda. Miriwo yakasvibirira (kabichi, nezvimwewo) yakapfuma muB9. Hove nemazai muB12. The vitamini B6, iyo inoita basa rinokosha mukuumbwa kwezvimwe neurotransmitters (melatonin, serotonin, dopamine), inowanikwa muhove dzine mafuta uye nyama chena. “Ganda rembatatisi rine mavhitamini zvakare. Ndiko kusaka tichivasarudza bio », Anopa zano nyanzvi.
Nyama, hove, miriwo yakasvibira, michero, chizi ... Siyanisa kudya kwako zvakanyanya sezvinobvira. “Unofanira kuzviziva protein (mazai, hove, nyama, nyemba) zvine maamino acid anokosha, akadai se tryptophan. Izvi zvinobatsira muviri kuburitsa ane mukurumbira neurotransmitters ezvakanaka mood (serotonin, dopamine, nezvimwewo) ”, anoenderera mberi nyanzvi.
Mumwe mubatsiri: the magnesium. Zviyo zvese, nyemba nechokoreti zvirimo. “Kuti ‘tidyise’ ma<em>hormone outano, tinodawo vhitamini D (mumazai ezai nehove dzine mafuta),” anodaro Willerval. Sarudza chikafu chine starch yakazara inononoka kunyudzwa kweshuga uye kudzinga kusviba!
Chenjerera shuga ! Chocolate mabara kana masiwiti anogadzira reactive hypoglycemia iyo inosimudzira kushatirwa ... Rega zvisoda, zvinotapira zvinotapira muto, zvihwitsi ...
Sardines
Iyi hove diki ine omega 3 yakawanda. Aya mafuta akanaka ane acids anobatsira muviri kugadzira serotonin ne melatonin. Rinewo vitamini D uye magnesium. Idya sardine yemumagaba kana yakakangwa (chenjerera nekubika zvakanyanya kuitira kuti usarasikirwe nemabhenefiti ayo).
Eggs
Vakazara protein ane amino acids akakosha pakurarama kwedu. Asi zvakare mavhitamini D, B12 uye omega 3. Chengetedza iyo yolk mvura (yakabikwa, mhuru, zai rakabikwa). Zvokudya zviri muzai zvinozobatwa zviri nani nemuviri. Chokwadi, sarudza organic mazai
nokuti huku dzinodyiswa (pakati pezvimwe zvinhu) nemhodzi dzeflakisi.
Lenses
Lentils, idzi super-legumes, dzakanaka tsime reprotein, magnesium uye vhitamini B9. Inyudze kweawa 1 kana 2, wozoisuka musati mavaputira nemishonga uye aromatics. Dzivisa kutenga dzakagadzirirwa-kubikwa lentils mukugadzirira. Izvi zvakakora uye saka zvinorema kugaya.
Almonds uye walnuts
Mbeu dzemafuta hadzisati dzapedza kutishamisa. Vanokubvumira kuzadza ne magnesium (kugadzirisa kushushikana) uye omega 3. In kuwirirana, zvirume zvakasanganiswa nemazambiringa akaomeswa, semuenzaniso. Uye yeuka kuvawedzera kune gadziriro dzako makeke mukati upfu kana akapwanyika.
Beaufort
Most cheese ine tryptophan, asi kunyanya iyo ine hard paste, seBeaufort. Inokurudzira kugadzirwa kwemahormone ehutano. Iise patireyi, ita kuti vana vako vazviwane uye usazeze kuigadzira gratin muzvimedu pandiro dzako dzechando.
Broccoli
Miriwo ndeyemhuri yecruciferous ichakuisa mumamiriro akanaka! Mavhitamini B9, B6, C uye magnesium… Izvi zvine mabhenefiti. Kuti uchengetedze zvinovaka muviri, gadzira broccoli yako uye uvashandise sesaladhi ine rapeseed kana mafuta omuorivhi.
Chocolate
Rima, rinenge 70% cocoa, rine magnesium. Uye magnesium ine tryptophan, inotangira serotonin. Saka zvibvumire sikweya yechokoreti pakupera kwechikafu pachinzvimbo chekudya chinotapira. Kuvana, zvakadzokera kuzvokudya zvechinyakare. Chimedu chechingwa
nezviyo zvakaiswa 2 masikweya echokoreti, zvakanakira.
"Raramai masaradhi ekudya kwemasikati!"
Ndine pamuviri, ndinofanira kubhadhara kune uremu hwangu, ndinosarudza saladhi yemasikati, kana vane makaro! Salad yaCaesar, yakashongedzwa nezvidimbu zvehuku yegoridhe… Izvi zvakakwana kufadza moyo wangu nekundipa simba remasikati! ",
Aurelie
Tsvaga chinyorwa chedu