"Shuga wambiri m'magazi, kusowa kwa mavitamini (B, D), mafuta acids ndi amino acid ali ndi zotsatira pa malingaliro", akuyamba Laëtitia Willerval, katswiri wa zakudya.
Mavitamini abwino
Zofunikira pazabwino, Ma vitamini B amapezeka muzakudya zambiri. Masamba obiriwira (kabichi, etc.) ali olemera mu B9. Nsomba ndi mazira mu B12. The vitamini B6, yomwe imakhala ndi gawo lofunikira pakuphatikiza zina nthati (melatonin, serotonin, dopamine), imapezeka mu nsomba zamafuta ndi nyama yoyera. “Khungu la mbatata lilinso ndi mavitamini. Ndicho chifukwa chake timawasankha zamera », Amalangiza katswiri.
Nyama, nsomba, masamba obiriwira, zipatso, tchizi ... Sinthani zakudya zanu momwe mungathere. “Uyenera kudziwa zimenezo mapuloteni (mazira, nsomba, nyama, nyemba) zili ndi ma amino acid ofunikira, monga tryptophan. Izi zimathandiza thupi kupanga ma neurotransmitters odziwika bwino kuti akhale ndi malingaliro abwino (serotonin, dopamine, etc.) ", akutero katswiri.
Wothandizira wina: a magnesiamu. Mbewu zonse, mphodza ndi chokoleti zili nazo. Willerval anati: “Kuti ‘tizidyetsa’ mahomoni opatsa thanzi, timafunikanso vitamini D (mu dzira ndi nsomba zamafuta ambiri). Sankhani zakudya zomwe zili ndi zokhuthala zomwe zimachepetsa mayamwidwe a shuga ndikuthamangitsa mdima!
Samalani ndi shuga ! Chokoleti kapena maswiti amapangitsa kuti munthu ayambe kudwala hypoglycemia yomwe imayambitsa kukwiya ... Pewani zakumwa zoziziritsa kukhosi, timadziti ta zipatso zokoma kwambiri, masiwiti ...
Sardines
Kansomba kakang'ono kameneka kali ndi omega 3. Mafuta abwinowa amathandiza thupi kupanga serotonin ndi melatonin. Lilinso ndi vitamini D ndi magnesiamu. Idyani sardine zam'chitini kapena zokazinga (samalani ndi kuphika kwambiri kuti musataye phindu lake).
mazira
Iwo adzaza ndi mapuloteni zomwe zili ndi ma amino acid ofunikira kuti tikhale ndi moyo wabwino. Komanso mavitamini D, B12 ndi omega 3. Sungani madzi a yolk (poached, ng'ombe, dzira lowiritsa). Zakudya zomwe zili mu dzira zidzatengedwa bwino ndi thupi. Inde, amakonda mazira organic
chifukwa nkhuku zimadyetsedwa (mwa zina) ndi njere za fulakesi.
magalasi
Lentils, nyemba zapamwambazi, ndi zabwino gwero la mapuloteni, magnesium ndi vitamini B9. Zilowerereni kwa ola limodzi kapena awiri, kenaka muzimutsuka musanazitenthe ndi zitsamba ndi zonunkhira. Pewani kugula mphodza zophikidwa kale pokonzekera. Izi ndi zonenepa choncho zimalemera kuti zigayidwe.
Amondi ndi walnuts
Mbeu zamafuta sizinathe kutidabwitsa. Amakulolani kuti mudzaze ndi magnesium (kuwongolera kupsinjika) ndi omega 3. Mu zokhwasula-khwasula, kuwaluma wosakaniza ndi zoumba mwachitsanzo. Ndipo kumbukirani kuwonjezera pa zokonzekera zanu mikate mu ufa kapena wosweka.
Beaufort
kwambiri cheese ali ndi tryptophan, koma makamaka omwe ali ndi phala lolimba, monga Beaufort. Imalimbikitsa kupanga kwamahomoni abwino. Ikani pa thireyi, lolani ana anu azindikire ndipo musazengereze kupanga gratin mu magawo pa mbale zanu zachisanu.
Burokoli
Zamasamba zomwe zili m'banja la cruciferous zidzakupangitsani kukhala ndi maganizo abwino! Mavitamini B9, B6, C ndi magnesiamu… Izi ndizothandiza kwambiri. Kuti musunge zakudya zawo, tenthetsani broccoli wanu ndikuwatumikira ngati saladi ndi rapeseed kapena mafuta a masamba.
Chokoleti
Mdima, wokhala ndi cocoa osachepera 70%, uli magnesiamu. Ndipo magnesium ili ndi tryptophan, kalambulabwalo wa serotonin. Chifukwa chake lolani chokoleti chochuluka kumapeto kwa chakudya m'malo mwa mchere wotsekemera kwambiri. Kwa ana, wabwerera ku akamwemwe akale. Chidutswa cha mkate
ndi chimanga chokhala ndi mabwalo awiri a chokoleti, ndizabwino.
"Khalani ndi moyo wautali saladi wa nkhomaliro!"
Woyembekezera, ndiyenera kulabadira kulemera kwanga, ndimasankha saladi masana, ngati ali adyera! Saladi ya Kaisara, yokongoletsedwa ndi zidutswa zambiri za nkhuku yagolide… Izi ndizokwanira kusangalatsa mtima wanga ndikundipatsa mphamvu masana! ",
Aurélie
Pezani nkhani yathu