Kodi ndimadya chiyani pa nthawi yanga ya kusamba?

Chifukwa chiyani musamalire zakudya zanu panthawi ya msambo?

Kodi mukumva kutopa komanso kukwiya kwambiri mukamasamba? Izi ndichifukwa cha kuchepa kwa thupi Serotonin, neurotransmitter ya kusangalala, komanso kutayika kwakukulu kwachitsulo. Shuga wa m’magazi, ndiye kuti mlingo wa shuga m’magazi, umayambanso kutsika kwambiri. Zinthu izi zimaphatikizana chifukwa cha kuchuluka kwa zikwapu zapampu zomwe mungakumane nazo panthawi yofunikayi mumsambo. "Choncho, bungwe lipereka chipukuta misozi powonjezera mphamvu zake sungani bwino bwino lomwe. Izi zimapangitsa kuti pakhale ndalama zowonjezera zama calorie, "akufotokoza Mélodie Noël, katswiri wazakudya ku Maisons-Alfort (94). Zotsatira zake: mutha kukhala ndi njala ndikufuna zakudya zokoma ...

Zoyenera kudya panthawi yanu kuti musanenepa?

“Koma chenjerani, a ndalama zogulira mphamvu nthawi si yofunika. Timangowotcha 500 kcal Panthawi yonseyi, pafupifupi 100 kcal patsiku kapena zofanana ndi mabwalo awiri a chokoleti, ”achenjeza Mélodie Noël. Choncho chenjerani zikhumbo kusokeretsa zomwe zimayambitsa kunenepa. Pokondera zakudya zomwe zili ndi iron - nyama yofiira, pudding wakuda, mphodza - ndi izo, osati zokoma kwambiri, zomwe zimachepetsa kusiyana kwa shuga m'magazi, tikhoza kuteteza kusapeza komwe kumagwirizanitsidwa ndi kutopa kwambiri.

"Muthanso kugawa chakudya ndikudzipatsa chokhwasula-khwasula chimodzi kapena ziwiri patsiku - ma amondi odzaza dzanja + nthochi imodzi kapena chokoleti chakuda - kuti musunge kumva kwathunthu », Adalangiza Mélanie Noël. Katswiriyu akulangizanso kuti muzichita masewera olimbitsa thupi mukamasamba. "Ma endorphins amatulutsidwa m'thupi, zomwe zimathandizira kupanga serotonin, motero, kukhala ndi chisangalalo. "Palibenso" ming'alu "yamtima" yomwe imakhala yokoma kapena yonenepa kwambiri! "Ndipo kumbukirani kudzilimbitsa nokha bwino. Kumwa 2 malita a magnesium kapena calcium madzi (Hepar kapena Contrex) kumathandizira kuchepetsa kutupa kapena kudzimbidwa kuti mumve bwino, "adamaliza.

Zakudya zoti muzidya mukamasamba

Oats kwa nthawi yolakalaka

Ma carbohydrate ake amakhudza ubongo. Mlozera wake wa glycemic, wotsika kwambiri, umalola kuti pang'onopang'ono utengeke ndi thupi ndipo motero kulimbana ndi zilakolako. Ikhoza kudyedwa yophikidwa ngati wowuma kapena ngati mawonekedwe a flakes. Mlingo woyenera wa kadzutsa: 3 mpaka 5 supuni.

N'chifukwa chiyani muyenera kudya mazira pa nthawi ya kusamba

Amapereka mapuloteni abwino kuti aziyimitsidwa tsiku lonse. Olemera kwambiri mu tryptophan, kalambulabwalo wa serotonin, ali ndi vitamini B6 yomwe imathandiza kuchepetsa kutopa. Kodi muli ndi cholesterol? Osachita mantha, osangopitilira Mazira a 3 pa sabata.

Ndi zipatso ziti zomwe muyenera kudya mukamasamba?

Mgodi wa vitamini B6, nthochi ndiye chipatso choyenera kumalamulo. Imalimbikitsa kupanga ma neurotransmitters onse okhudzana ndi malingaliro. Potaziyamu yake yabwino imathandizira kuchepetsa kukangana kwa minofu ndikuchepetsa kupweteka kwa nthawi. Pomaliza, kachulukidwe kakang'ono ka vitamini C komwe kamakhala nako kumatsimikizira kuyamwa kwachitsulo bwino.

Masamba obiriwira a sipinachi oyenda ndi vitamini C

Olemera mu fiber, amathandizira kuyenda! Amayikidwanso pa mbale ya vitamini C yomwe ili nayo. Bola osawaphika! Mofanana ndi masamba ambiri obiriwira, monga broccoli, chard, ndi arugula, sipinachi ndi gwero lalikulu la iron.

Iron galore mu nyama yofiira

Zomwe zili ndi chitsulo zomwe zili m'kati mwake zimapangitsa kuti zikhale zotheka kubwezera kutaya kwakukulu panthawiyi ya msambo. Kubetcherana pa gawo la 100 mpaka 150 g / tsiku ndikuyitanitsa voucher kawirikawiri nyama yang'ombe kapena pamalopo kuti asunge zinthu zake. Mfundo ina yolimba: kudya kwake kwa mapuloteni.

Maamondi: wothandizira odana ndi kutopa pa nthawi ya kusamba

Ngati mwatopa, ndi abwenzi anu! Kumbali imodzi, mapuloteni amasamba awa amakuthandizani kulimbana ndi njala, chifukwa chake, mbaula. Kumbali ina, kuchuluka kwawo mu magnesium kumalimbana ndi kutopa, kumalimbikitsa kupumula kwa minofu ndi kupanga serotonin. Za a akamwe zoziziritsa kukhosi : sankhani maamondi opanda zipolopolo, opanda zipolopolo. 15 mpaka 20 patsiku ndikwanira!

Salmoni, satiating ndi anti-yotupa

Gwero la mapuloteni, nsomba ndi a nsomba zokhuta. Mafuta ake abwino amachepetsa njala ndikuchepetsa kuyamwa kwa shuga m'thupi. Chifukwa lili ndi omega 3, mafuta acid ofunikira ku ubongo, amathandizira kupanga serotonin. Izi zimathandizanso kuchepetsa kutupa.