Zamkatimu
Menyu yoyenera ingakhudze osati mawonekedwe akuthupi. Ndi mankhwala, mungathe kulamulira maganizo anu, makamaka panthawi ya kuvutika maganizo. Kodi mungadye chiyani kuti mugonjetse buluu?
Zakudya
Kukhalapo muzakudya zovuta zama carbohydrate kumakhala ndi zotsatira zabwino pamalingaliro. Zakudya zochokera ku tirigu, mpunga wofiira, masamba - zonsezi zimachepetsa mlingo wa nkhawa ndi mantha. Kudzipatula ku ma carbs, timakakamiza ubongo wathu kuchepetsa kupanga serotonin - hormone ya chisangalalo ndi chisangalalo.
vitamini D
Kuperewera kwa vitamini D kwa nthawi yayitali - m'nyengo yozizira ndi masika - kumakhala chifukwa cha kupsinjika maganizo. Vitamini iyi imagwirizanitsidwa ndi kupanga mahomoni omwe amakhudza maganizo. Kuti mupange, muyenera kudya nsomba zamafuta, bowa, malalanje ndi mazira.
Zamadzi
Madzi, tiyi wobiriwira, mkaka zidzakuthandizani kuthana ndi kupsinjika kwa nyengo komanso kutopa. Mkaka umakhala wodekha, ukhoza kumwa musanagone. Madzi ndi tiyi wobiriwira ndi madzi a mandimu adzapereka mphamvu ndi kamvekedwe ka maganizo.
Mafuta ndi vitamini B
Mafuta ndi ofunikiranso pakupanga mahomoni ofunikira. Ndikofunikira kuti gawo lalikulu lamafuta omwe amadyedwa linali lamasamba. Chifukwa cha digestibility yawo mudzafunika vitamini B, yomwe ili mu avocado, nkhuku, chokoleti chakuda ndi mtedza. Zogulitsa izi zikuthandizani kuti muwonjezere mabatire anu ndikuchotsa zizindikiro zoyamba za melancholy.
Zipatso ndi ndiwo zamasamba
Zipatso ndi ndiwo zamasamba ndi magwero a antioxidants omwe amalepheretsa kupsinjika, kukhumudwa komanso nkhawa. Ma Antioxidants amachedwetsa kuwonongeka kwa maselo a muubongo chifukwa cha zochita za mankhwala zomwe zimachitika chifukwa cha ma free radicals. Njira yabwino yothetsera vuto loipa - mphesa, masamba obiriwira, masamba.
Carotene
Carotene - chinthu chomwe chimapatsa zipatso ndi ndiwo zamasamba mtundu wofiira. Imadzaza thupi ndi vitamini A yomwe imathandiza kulimbana ndi kupsinjika maganizo. Magwero akuluakulu a carotene, kaloti, tomato ndi mbatata.
mapuloteni
Mapuloteni amadzaza ndikuwonjezera kuchuluka kwa serotonin mu ubongo. Kwa anthu omwe sadya masamba, palinso zinthu zambiri zama protein zamasamba - nyemba, soya, mphodza. Mapuloteni amathandiza osati kupewa kuvutika maganizo, komanso kupewa matenda ena aakulu.
Za zakudya zomwe zimakupangitsani kukhumudwa - onani kanema pansipa:
