Ngati mukudwala kusowa tulo, muyenera kudziwa zinthu zingapo zomwe zingakuthandizeni kuthetsa vutoli. Kuvuta kugona ndi vuto kwa anthu ambiri, makamaka m'moyo wamasiku ano wopsinjika kapena wothamanga. Zimadziwika kuti munthu akakhala ndi tulo, amakhala wokwiya komanso wofooka. Chifukwa chake, ndi nthawi yoti muthane ndi vuto la kusowa tulo kamodzi kokha!
Kugona bwino kumayenderana ndi kupezeka kwa zakudya zina m'zakudya. Kugwira ntchito kwa dongosolo la mitsempha ndi kaphatikizidwe ka mankhwala ndi udindo ngati timagona bwino. Izi makamaka ndi:
- Vitamini C,
- Chitsulo,
- Magnesium - yomwe imayang'anira magwiridwe antchito amanjenje, imakhala ndi mphamvu yokhazika mtima pansi,
- Omega mafuta acids - amakhala ndi zotsatira zabwino pakufalitsa zizindikiro za mitsempha. Zimapangitsanso kupanga melatonin, yotchedwa hormone ya kugona,
- Mavitamini a B - amagona mokwanira, chifukwa ndi ofunikira kuti apange seratonin ndi melatonin. Nthawi yomwe imatenga kuti tigone komanso ubwino wa kugona kwathu zimadalira iwo. Kupezeka koyenera kwa mavitamini a B kumachotsa kupsinjika ndikuchepetsa.
Osadya izi musanagone ngati mukufuna kugona bwino:
- Zamgululi wolemera mu mafuta, makamaka zimalimbikitsa, chifukwa ndi zovuta kugaya ndi kulemetsa m`mimba dongosolo.
- Mashuga osavuta, monga oyeretsedwa phala, maswiti, chifukwa amayambitsa kusinthasintha kwa shuga m'magazi.
- Zodzaza ndi mapuloteni opanda chakudya chowonjezera. Amafunikira nthawi yotalikirapo ya chimbudzi ndipo zimatha kupangitsa kuti zikhale zovuta kugona.
- Muli caffeine, mwachitsanzo, khofi ndi tiyi wamphamvu.
Zinthu zomwe zimakuthandizani kugona:
- Citrus - ali ndi vitamini C wambiri, kotero adzakuthandizani kugona. Onjezani madzi alalanje omwe angofinyidwa pa chakudya chanu chamadzulo.
- Zitsamba - mankhwala a mandimu, chamomile, zosakaniza za zitsamba zomwe zimakhala ndi mphamvu yochepetsera. Chifukwa chovuta kugona nthawi zambiri ndi mitsempha, kotero zitsamba zidzakhala zangwiro kwa anthu opsinjika maganizo.
- Mkaka - mwinamwake aliyense wamva kuti kapu ya mkaka wofunda imayendetsa tulo tating'onoting'ono ndipo imakhala yosavuta kugona. Izi ndi zoona chifukwa shuga amene ali mmenemo amalimbikitsa kupanga serotonin.
- Zakudya zambewu za Wholegrain - ndiye kuti, oatmeal kapena mkate wathunthu. Zimathandizanso kupanga serotonin chifukwa ndi gwero la chakudya chamafuta ndi mavitamini a B. Sakweza kwambiri shuga m'magazi.
- nthochi - gwero la tryptophan lofunikira popanga serotonin ndi magnesium, yomwe imapumula komanso yodekha.
- Madzi a Cherry - melatonin yomwe ili mkati mwake imayang'anira kayimbidwe ka circadian.
- Nsomba zam'nyanja zonenepa Mwachitsanzo nsomba ya salimoni, ndi gwero la unsaturated mafuta zidulo ndi tryptophan.