Mumwe nyanzvi mukudya kwakakodzera, akasimbisa maonero angu: kupera simba, kusava nehanya, kutya, kuneta, kuora mwoyo huri chinhu chinowanzo pakati pegore. Mamiriro akadaro anowirirana zvakananga nekushayikwa kwevamwe mavitamini uye kutsvaga zvinhu. Kuti abvise chitubu chemhepo inoputika, zvakakwana kuti titevere pane imwe mhando yemhando-kudya kwemashoko akanaka. Zvisinei, kubudirira kwayo kunobva pane zvakawanda.
Kutanga, iwe unofanirwa kurega kushushikana zvakanyanya kwemasipi, mbatatisi, kudya kwemafuta uye zvokudya zvinokurumidza. Zvadaro pinda mukati menyu zvokudya zvinonaka uye zvine utano zvemuviri, uyewo zvinodhaka zvinodhaka: zvinosanganisira izvo zvinhu izvo zvichapa mafungiro akanaka uye kuwedzera kwesimba. Cherechedza, pasina kutyisidzira kuchiuno!
Chicken nyama
Nyama yenhuku ine mapuroteni ayo muviri unogamuchira amino acid tryptophan. Kunyanya muzvokudya zvedu zvinowanikwa nechinhu ichi, kukwirira kwehutachiona hwemufaro we serotonin - uye zviri nani isu tinonzwa. Usada chicken? Kune dzimwe nzvimbo dzeedzaptophan - tsvuku dzenyama, tsvina, mazai uye zviyo.
Bananas
Masayendisiti akawana muzvibereko izvi alkaloid harman. Nheyo yeiyo chinhu ndechokuti mescaline, chinhu chechisikigo chinovhiringidza pfungwa yekufara. Uye kunyange zvazvo mubhanana iyo alkaloid inowanikwa mune zviduku zvikuru, zvakakwana kuti kuwedzerwa simba uye kuwedzera kwehutano. Zvibereko izvi zvine utano, zviri nyore kudya, hazvisi kukonzera mishonga. Ivo vapfumi mu magnesium uye potasium, uye izvi zvinongoratidzika zvinodiwa kune munhu ane manzwiro uye muviri mumuviri. Asi usapfurikidza mukutsvaka mufaro: bhanana inonyanyisa caloric. Kana iwe ukadya zvinopfuura zvibereko zviviri pazuva (uye kunyange usiku), kune ngozi yekuwana kuwedzera kwakanyanya.
Hove
Mafuta akasiyana-siyana: salmon, mackerel, mackerel uye sardine zvinonaka, zvishoma-calori uye dzine zvinhu zvisingaoneki zvekudya. Basa revarwi vane mafungiro akaipa rakaitwa ne omega-3 fatty acids uye amino acid tryptophan, inodiwa pakuumbwa kwe serotonin, iyo iri mune zvokudya zvinonaka uye zvine utano zvemuviri. Zvakawanda muhove yemafuta uye mavitamini B6 - zvinokonzera mafungiro uye inosimbisa masimba ezvirwere. Mutumbi haugone kubudisa zvinhu izvi zvose. Nokudaro, kuvandudza basa remasero europi uye kwete kupa
Kuora mwoyo kunowedzera, usakanganwa kuisa ndiro kubva kune hove dziri patafura. Nenzanzvi dzinokurudzira kuti uzvishandise zvishoma kana katatu pavhiki kwe100 -50 g.Sarudza zvinoda kubikwa muhovheni, yakabikwa kana yakabikwa - inobatsira kupfuura kudyiwa mubatter.
Oatmeal uye buckwheat
Kusiyana nekubika uye masukisi, zviyo zvine zvakagadzirwa nemakhahydrates, izvo zvishoma nezvishoma zvinoputsa uye zvinopa kuputika kwemazuva ose. Mukuwedzera kune B boka mavhithamini uye tryptophan amino acids, normalizing basa remagetsi emagetsi, mu porridges pane selenium, mineral inofanirwa kuti ive nemafungiro akanaka. Kana pasina selenium yakakwana mukudya kwedu, tinokurumidza kuneta, uye kunyange mabasa akadai anoita seasingaiti. Siri, iri muzviyo, inokonzerwa neropa rakasvibirira, uye magnesium inowedzera kusagadzikana kwekunetseka uye inogadzirisa mishonga inenge yaita.
Nuts
Grecia, karumusi, hazelnuts, makanda, misidhari - ane zvinhu zvinogadzirwa nehupenyu zvinobatsira pamidziyo yeropa uye mupfungwa. Mutsva, akawanda e-polyunsaturated mafuta acids - anodiwa kumushandi wenguva dzose masero europi. Vitamini B6 uye tryptophan inowedzera kwatiri simba, simba uye simba. Pinda muzvokudya zvezuva nezuva 30-50 g yemarangi - izvi zvichapa simba uye kuwedzera manzwiro.
Chocolate
Kocoo mbeu, dzinoita chokoti, dzine magnesium, dzinotidzivirira pakushungurudzika uye kuneta kusingaperi, uyewo-phenylethylamine. Inobereka mumuviri kana munhu ari murudo kana anofara. Kudya chimedu che chokoti, tinokurudzira nzvimbo inofadza muuropi uye inosimudzira kuumbwa kwe serotonin. Munguva pfupi yapfuura, mukugadzirwa kwekotikiti yakawanikwa zvinhu zvakafanana mumamiriro avo kune narcotic. Idya chimedu - uye iwe haugoni kumira! Uye musamira, chinhu chikuru ndechokusarudza chokoti yakarurama, kureva, yakasviba. Icho chiri mukati mazvo zvinhu zvose zvezvinhu zvinokosha.
Cheese
Maererano nevasayendisiti, marudzi ese echesi anobatsira kudzivisa kuora mwoyo uye kushungurudzika, kana zviri nyore kudya kudya kwakanaka uye kwakagadzikana kwemuviri. Uye hausi kunyange mukanakidza kunonaka uye kunhuwirira kwakashata, izvo zvatova mavari zvinowedzera manzwiro. Mune cheese pane matatu amino acids yemafungiro akanaka - tyramine, triktamine uye phenylethylamine. Uye zvimwe zvinhu zvakawanda zvinobatsira: vitamini B2 inotsigira hurongwa hwekutya, uye B2 inokurudzira kuumbwa kweropa uye inobatanidzwa pakugadzirwa kwe serotonin. Tinovonga vitamini PP iri mune cheese, hatigoni kutsamwa, kushaya simba nekushaya hope. Inofadza uye zvakasiyana-siyana zvakasiyana-siyana: brie, feta, cheddar, mozzarella, camembert, roquefort - zuva rimwe nerimwe mufaro mutsva! Chimiro chezuva nezuva chiri 30-50 g, zvichienderana namafuta.