Zamkatimu
Zakudya zoti musankhe kuti mukhale oyenera mukadali zen
Ndi magnesium ndi B mavitamini
Magnesium ndiye anti-stress trace element par excellence. Ndiwofunikira pakupanga serotonin, imakhala ndi zotsatira zotsitsimula. Gourmets adzakhala okondwa, chokoleti chili ndi zambiri. Makamaka wakuda, chifukwa cholemera kwambiri mu koko, chimakhala ndi magnesium yambiri. Zakudya zina zomwe zimayenera kukondedwa: zipatso zouma (prunes, apricots, etc.), mbewu zamafuta (mtedza, amondi, etc.) ndi nyemba. Reflex yabwino nayonso: sankhani madzi amchere okhala ndi magnesium monga Hépar, Badoit, Vichy. Mavitamini B6 ndi B9 ndi othandizana ndi manjenje abwino.
Kuti muwonjezere mafuta, idyani zipatso kapena ndiwo zamasamba zosachepera 5 patsiku, kuwaza saladi ndi nyongolosi ya tirigu. Ndipo m'malo mwake sankhani mbewu zonse ndi mkate, chifukwa mavitamini, okhazikika mu chipolopolo cha tirigu, amasungidwa bwino kusiyana ndi mankhwala oyengeka.
Mapuloteni, mafuta ndi ma carbohydrates ndi abwino pamalingaliro anu!
Mapuloteni amatenga gawo lalikulu pakugwira ntchito kwa maselo onse amthupi, moteronso a ubongo. Amapangidwa ndi ma amino acid, kuphatikiza tryptophan, omwe ndi osangalatsa kwambiri pamalingaliro athu chifukwa amathandizira kupanga serotonin.
Hormoni imeneyi imagwira ntchito yaikulu pamaganizo, nkhawa, kugona komanso ngakhale kuvutika maganizo. Zina mwazakudya zolemera kwambiri mu tryptophan: mazira, nyama, nsomba zina monga cod kapena monkfish, mkaka ndi tchizi (Parmesan kapena Gruyere). Mosaiwala mapuloteni a masamba monga soya ndi pulses (lentil, nandolo zogawanika, etc.). The tempo yoyenera: zinthu zitatu zamkaka patsiku, 200 g nyama kapena nsomba zogawanika pakati pa nkhomaliro ndi chakudya chamadzulo, ndi pulses katatu pa sabata.. Ubongo umafunikanso lipids, ndiko kuti, mafuta, chifukwa
amaonetsetsa kufalikira kwabwino pakati pa ma neuron. Chinthu chothandizira kuthetsa nkhawa. Kubetcherana pa omega 3 ndi 6 omwe ali abwino kwambiri owongolera malingaliro. Pazakudya: nsomba zamafuta (salmon, sardines, makerele) kawiri kapena katatu pa sabata, ndi zokometsera, zimasiyana pakati pa rapeseed, mtedza, soya, azitona ndi mafuta a mphesa. Pomaliza, ma carbohydrate, makamaka mashuga ovuta, ndiye mafuta ofunikira muubongo. Kudya zochepa kwambiri kungayambitse hyperemotivity. Choncho timadya pa chakudya chilichonse! Kwa kadzutsa, sinthani mkate, chimanga kapena rusks. Masana ndi madzulo, sankhani mkate kapena zakudya zowuma (pasitala, semolina, mbatata, pulses, etc.), ndi kuwonjezera zipatso 2-3 patsiku kuti adye shuga wosavuta, zomwe ubongo umafunikanso kugwira ntchito. . Mollo ndi maswiti!
Mowa ndi caffeine, pang'onopang'ono
Zakumwa zoledzeretsa komanso zokhala ndi caffeine zimakhala ndi zolimbikitsa zolimbikitsa polimbana ndi zikwapu zapampu, zomwe zimachitika nthawi zambiri munthu akapanikizika. Chimanga ngati mudya kwambiri, dongosolo lamanjenje likhoza kugwedezeka, zomwe zimabweretsanso nkhawa. Tsiku ndi tsiku, dzichepetseni ku khofi ziwiri, kapena zofanana ndi 100 ml, ndi galasi limodzi la mowa. Ponena za zakumwa zopatsa mphamvu kapena ma sodas, ndi bwino kumwa kamodzi kokha.
Osayiwala kusangalatsa kudya ...
Ngati chakudya chimene timaika m’mbale chimatithandiza kwambiri kukhala bata, mmene timadyera ndi mmene timadyera. Kugwetsa chakudya chanu mwachangu pakona ya desiki ndikovuta kwambiri. Kuti mumve zambiri, idyani chakudya chanubata, samalirani mawonedwe a mbale ndikupeza mwayi wogawana mphindi izi ndi okondedwa anu. Samalani ndi zomwe mumadya, chifukwa kusangalala ndi zakudya zomwe mumakonda kumabweretsa chisangalalo. Palibe funso la kudzimana nokha.
* Co-author, ndi Dr. Florian Ferreri, wa "Anti-Depression Regime," ed. Odile Jacob.