Kwete kwete! Zvose zvinodiwa kuti uve nemafungiro akanaka ndiyo horotonin hormone inogadzirwa neuropi mune zvakawanda zvinoda. Tinodya nekuda kwekuti tinodya kudya kwakashata. Pamakashalopu ezvitoro zvinobereka michero nemiriwo zvakagadzirwa nemafuta, zvakagadzirwa nemafuta emishonga emakisi, semi-finished products for heat in the microwave. Zvokudya zvakadaro hazvina hutano muzvinhu zvekudya, naizvozvo, tichizvidya, hatisi kuzere zvakakwana. Tingaita sei kuti serotonin ibudiswe mumuviri mune zvakawanda zvakakwana zuva rese? Zvokudya zvine utano, zvokudya zvinobatsira ndiyo nzira yekudya zvakakodzera - izvo zvose izvi munyaya yedu.
Pakutanga, kuzvipira iwe kumuka mangwanani - zvidzidzo zvinoratidza kuti uropi hunonyanya kushingaira pakubudisa serotonin mumaawa maviri mushure mokunge zuva rabuda. Pakarepo mushure mekumuka, kunwa girazi remvura inoshandiswa. Gadzirira iri nyore: iwe unoda juice yehafu yemononi, teaspoon yeuchi, 30 gramu yealoe juice uye 200 ml yemaminerari inowedzerwa ne calcium, magnesium, lithium, bicarbonate, manganese, iodine uye iron. Iva nechokwadi chekudya chamangwanani! Zvokudya zvokudya zvokudya zvokudya zviduku, zvakapfuma muzvibereko, zvinokurudzira muviri wako kuti upise mafuta akawanda. Idya yakaderera-calorie mangwanani-ega - izvi hazvina kufanana nekusiya zvachose pairi. Kana usina kudya kwemafuro, ipapo muviri unoita kuti mitemo isabatsire kuitira kuchengetedza simba. Nokudaro, pane chipingamupinyi chekupisa mafuta. Kana uremu hwako hwakakosha huri pasi pemakiromita 61, ezvo udye 200 kcal yekusvuswa; kana kupfuura 90 kg, ipapo 300 kcal. Kana uremu hwauri kutsvaga huri pakati pematare maviri aya, uwedzere na 3.3 uye uwane chidimbu chaunoda. Edza kudya zvokudya zvine utano: miriwo itsva nemichero, nyama yakaderera-mafuta. Chinhu chikuru ndechokuti urambe uine huwandu mukushandisa kweprotein, mafuta uye makhahydrates anodyiwa zuva rose: nhamba yavo inofanira kunge yakaenzana yakaenzana. Chero munyaya iyi serotonin ichagadzirwa maererano nemitemo yose. Vavengi vanonyanya kutengesa serotonin mapehydrates. Asi mahydrohydrates akasiyana. Mahydrohydrates akakomba - ivo vakapfuma mune mimwe miriwo, michero, michero yakagadzirwa nemafuta akawandisa (pasta, chingwa), zviyo, mbatatisi, nutswe - zvinobatsira kudya zvakasimba shuga muuropi uye kuwedzerwa kugadzirwa kwe serotonin. Kushandisa kwavo kunobatsira kune zvose chimiro uye mafungiro. Izvo zvisingagoni kutaurwa nezvemashoko ega ega-carbohydrate, ayo anowedzera neshuga yakanatswa, chokoti, mhando dzose dzevhisi nemasipi, chibereko chakanaka.
Zvine makedhijidhi yakadzika inokanda shuga muropa nokukurumidza. Mukupindura kuwedzera kwehuga yeropa, pancreas inokurumidza kubudisa insulini - uye kana shuga muzvitubu zveropa, ipapo mafungiro ako anokwirawo. Zvinyorwa zvepurotesiti zvinoderedza kushandiswa kwe serotonin mumuviri. Kuti izvi zviitike, iwe unoda kudya mafuta pamwe nemaproteine muzvokudya. Asi kwete ose mumutsara, asi anobatsira. Zvidzidzo pamusoro pemakore mashanu apfuura zvinoratidza kuti kuwedzerwa kwemafuta emafuta e-omega-3 muzvokudya kunobatsira pakugadzirwa kwehomoni inowirirana mumutumbi, kunokurudzira kushandiswa kwe serotonin, iyo inosanganisira, somuenzaniso, kuderera muzviratidzo zve premenstrual syndrome uye kuderedza kuora mwoyo. Nokuti muviri, kushandiswa kwemafuta kunokuvadza. Zvinokonzera kusagadzikana kwemasero, kuvharwa kwemariti uye zvirwere zvinokonzera. Mukuwedzera, zvinofungidzirwa kuti mafuta aya anopindira nemuviri kunyatsopisa mafuta anobatsira, uye, nokudaro, anopindira nekugadzirwa kwe serotonin. Pane mavara ezvigadzirwa, mafuta aya anosarudzwa se "hydrogenated". Inofanira kuyeukwa kuti pasi pesimba rekushisa - sekuti, panguva yekupedza-dzose mafuta ari hydrogenated, saka zvokudya zviri nani zvakabikwa, zvakabikwa, zvakabikwa pane grill, zvakagadzirwa. Usarega kudya, idya kazhinji, asi mune zvikamu zviduku.