07.00
Galasi la juwisi watomato
wolemera mu beta-carotene, chinthu chomwe chimathandizira chitetezo cha T-cell. Mulinso vitamini B, amene amachepetsa kutopa ndi mutu. Tomato ndi amodzi mwa magwero abwino kwambiri a lycopene, chinthu chomwe chingateteze mitundu yosiyanasiyana ya khansa.
Mkate wambewu kapena nthochi muesli
kuonjezera kupanga serotonin ndi ubongo. Izi zimathandiza kuti tikhalebe ndi maganizo abwino m'moyo wathu watsiku ndi tsiku.
ndi magwero a mavitamini a B, omwe amathandizira kupanga serotonin ndikulimbikitsa ubongo. Kuphatikiza apo, nthochi imateteza makoma am'mimba ku zotsatira za hydrochloric acid, potero kupewa gastritis.
Tchizi imakhala ndi tryptophan, yomwe imathandizanso kupanga serotonin.
11.00
Black mkate ndi kanyumba tchizi
zimatenga nthawi yayitali kuti zigayidwe, zomwe zimalola kuti pang'onopang'ono komanso molingana apereke thupi ndi chakudya chomwe chimakhazikika m'magazi a shuga. Ngati shuga m'magazi anu atsika, mumamva kutopa, malingaliro anu amakulirakulira, ndipo ndi mphamvu yanu yokhazikika.
lili ndi amino acid tyrosine, yomwe imagwiritsidwa ntchito ndi thupi kupanga dopamine, yomwe imalepheretsa kusokonezeka kwa dongosolo lamanjenje. Dopamine imapangitsa kuti thupi liziyenda bwino, limathandizira kuthana ndi kupsinjika komanso kuwongolera malingaliro onse.
msuzi wamalalanje
amapereka thupi ndi vitamini C, lili potaziyamu, mchere kuti normalizes kugunda kwa mtima ndi kugwira ntchito kwa mantha dongosolo. Kuphatikiza apo, kapu yamadzimadzi imalipira chifukwa chosowa madzimadzi, chomwe chimayambitsa kusasamala komanso kutopa.
13.00
Savoy kabichi risotto ndi nsomba
ali ndi zinthu zotsitsimula. Ndi bwino kuyitentha - motere imasunga vitamini C ndi potaziyamu wambiri, zomwe zimalimbitsa makoma a mitsempha yamagazi ndikupewa kupweteka kwa mutu ndi kutopa.
- gwero labwino kwambiri la omega 3 fatty acids. Amagwiranso ntchito pakupanga serotonin.
Maapulo ndi mapeyala
muli pectin, ulusi wosungunuka womwe umapangitsa kuti shuga m'magazi anu ukhale wokwanira komanso kuti musakomoke chifukwa chosowa shuga. Maapulo ndi mapeyala ndi athanzi kwambiri kuposa chokoleti, kumwa komwe kumabweretsa spikes lakuthwa mu shuga wamagazi.
Galasi yamadzi
Pamene timamwa kwambiri, m'pamenenso malo amatsalira khofi. Muyenera kumwa madzi osachepera 1,5 malita patsiku.
16.00
Chipatso yogurt
kumawonjezera kuchuluka kwa tryptophan ndi tyrosine m'magazi. Zinthu zonsezi zimachepetsa kutopa ndikuwonjezera luso lokhazikika, zomwe ndizofunikira kwambiri masana.
Yogurt imakhala ndi calcium yambiri, yomwe imagwira ntchito yofunika kwambiri m'thupi, kuphatikizapo kuyendetsa magazi kupita ku ubongo ndi kufalikira kwa mitsempha ku minofu.
Chipatso mchere
Ndi mchere wabwino kwambiri womwe mungaganizire. Kafukufuku wambiri amasonyeza kuti ngati mudya 600 magalamu a zipatso patsiku, zidzakhala bwino kupewa matenda a mtima ndi oncological. Kuphatikiza apo, zipatso zimakhala ndi chakudya chambiri, ndipo izi ndizomwe zimapatsa mphamvu "mwachangu".
19.00
Chinsinsi chachikulu cha saladi
Pafupifupi mitundu yonse ya zamoyo imakhala ndi mphamvu yokhazika mtima pansi pamanjenje. Asayansi apeza milingo yocheperako ya alkaloid morphine mu tsinde la letesi, yomwe imathandiza kupumula pambuyo pa tsiku lotanganidwa.
Msuzi wamasamba, chifuwa cha nkhuku ndi ciabatta
Pazifukwa zotsutsana ndi kupsinjika maganizo, muyenera kuyesa kudya nyama yofiira pang'ono madzulo, m'malo mwake ndi nkhuku yowonda - mwachitsanzo, chifuwa chowotcha ndi zitsamba. More masamba ndi zitsamba. Ciabatta ndi mkate wa ufa wa tirigu wa ku Italy womwe uli ndi zovuta za carbohydrate zomwe, makamaka zikaphatikizidwa ndi masewera olimbitsa thupi nthawi zonse, zingathandize kuthetsa nkhawa.
Saladi ya chinanazi, lalanje ndi kiwi
Tsiku lotanganidwa likafika kumapeto, mphamvu zanu zosungirako nthawi zambiri zimakhala zochepa, chitetezo cha thupi chimakhala chofooka. Zipatso za citrus ndi kiwi zili ndi vitamini C wambiri, zomwe zimalimbitsa chitetezo cha mthupi.
Chinanazi chili ndi mavitamini ochepa, koma chimakhala ndi bromelain, yomwe imathandiza kuti magazi aziyenda bwino komanso amachepetsa kuthamanga kwa magazi.
23.00
Kapu ya tiyi ya chamomile
Amamasuka, amachepetsa, amachepetsa nkhawa komanso amakuthandizani kugona. Ngati simukufuna kusonkhanitsa ndikuumitsa nokha kapena mulibe nthawi yosonkhanitsa ndikuwumitsa, matumba a tiyi okhazikika kuchokera ku supermarket ndi abwino. Mwa njira, mutatha kupanga tiyi, amatha kuzirala ndikuyika kwa mphindi zingapo pazikope - izi zidzathandiza "kutsitsimutsa" maonekedwe.