Katswiri pa zakudya zoyenera, anatsimikizira zongoganizira zanga: kuchepa kwa mphamvu, kusasamala, mantha, kutopa, kutaya mtima ndi chinthu chofala pakatikati pa kasupe. Mkhalidwe woterewu ndi wogwirizana kwambiri ndi kusowa ma vitamini ndi kufufuza zinthu. Kuchotsa kasupe kasupe kameneka, kokwanira kumatsatira mwapadera chakudya - zakudya zokondweretsa. Komabe, kupambana kwake kumadalira zinthu zambiri.
Choyamba, muyenera kusiya kukhumba kwambiri maswiti, mbatata, zakudya zamtundu komanso zakudya zowonjezera. Kenaka pitani ku menyu chakudya chokoma ndi chopatsa thanzi cha thupi, komanso mankhwala oponderezana: ali ndi zinthu zomwe zidzakupatsani mphamvu komanso mphamvu. Zindikirani, popanda mantha ku chiuno!
Kukudya nyama
Nyama ya nkhuku ili ndi mapuloteni omwe thupi limalandira amino acid tryptophan. Zambiri mwa zakudya zathu ndi izi, zimakhala zazikulu za hormone ya serotonin - komanso bwino kwambiri. Simukukonda nkhuku? Palinso magwero ena a tryptophan - wofiira nyama yowirira, nkhuku, mazira ndi tirigu.
Nthomba
Asayansi apeza mu zipatso izi alkaloid harman. Maziko a chinthu ichi ndi mescaline, chinthu chachilengedwe chomwe chimapangitsa kuti munthu azikhala wokondwa. Ndipo ngakhale mu banki alkaloid ilipo pang'onopang'ono kwambiri, ndizokwanira kuti zikhale ndi mphamvu zowonjezera komanso kuwonjezeka kwa mphamvu. Zipatsozi ndi zowonjezera, zosavuta kuzimba, osati chifukwa cha chifuwa. Iwo ali ndi magnesiamu ndi potaziyamu, ndipo izi zimakhala zofunikira kwa munthu yemwe ali ndi nkhawa kwambiri. Koma musapitirire kufunafuna chisangalalo: nthochi ndizosalala kwambiri. Ngati mumadya zipatso zopitirira ziwiri patsiku (komanso ngakhale usiku), pamakhala chiopsezo cholemera kwambiri.
Nsomba
Mitundu yobiriwira: salimoni, mackerel, mackerel ndi sardine ndi zokoma, zotsika kwambiri ndipo zimakhala ndi zakudya zosavomerezeka. Udindo wa omenyana ndi machitidwe oipa umachitika ndi omega-3 fatty acids ndi amino acid tryptophan, zofunikira kuti apangidwe serotonin, omwe ali mu chakudya chokoma ndi chamoyo cha thupi. Nsomba zamtundu wambiri ndi vitamini B6 - zimayambitsa matenda komanso zimalimbitsa chitetezo cha mthupi. Thupi silingathe kupanga zinthu zonsezi. Choncho, kukonza ntchito ya maselo a ubongo komanso kuti asapereke
Kusokonezeka maganizo kukupangitsani, musaiwale kuika mbale ku nsomba zomwe zili patebulo. Nutritionists amalimbikitsa kuti azigwiritsa ntchito osachepera 3-4 pa sabata kwa 100 -150 g. Sankhani zokonda kuphika mu ng'anjo, yophika kapena yophika - ndi yothandiza kwambiri kuposa yokazinga.
Oatmeal ndi buckwheat
Mosiyana ndi kuphika ndi maswiti, tirigu ali ndi zakudya zovuta, zomwe zimapepuka pang'onopang'ono ndikupereka mphamvu. Kuwonjezera pa mavitamini a gulu B ndi tryptophan amino acids, normalize ntchito ya mitsempha ya m'manjenje, m'mapiriji pali selenium, mchere wofunikira kuti mukhale ndi maganizo abwino. Ngati palibe chakudya chokwanira cha selenium, timatopa mwamsanga, ndipo ngakhale ntchito zowoneka ngati zosatheka. Iron, yomwe ili m'mbewu, imayambitsa kuyendetsa bwino kwa magazi, ndipo magnesium imapangitsa kuti munthu asamapanikizidwe kwambiri ndipo amachititsa kuti mitsempha yomwe yatha.
Mtedza
Greek, nthikiti, nkhono, mitsempha, mkungudza - zili ndi zinthu zogwira ntchito zomwe zimapindulitsa mitsempha ya mitsempha ndi ubongo. Mu mtedza, mafuta ambiri a polyunsaturated acids - ndi ofunikira kuti agwiritsidwe bwino kwa maselo a ubongo. Vitamini B6 ndi tryptophan zimatiwonjezera mphamvu, mphamvu ndi mphamvu. Lowani chakudya cha tsiku ndi tsiku 30-50 g wa mtedza - izi zimapatsa mphamvu ndikukweza maganizo.
Chokoleti
Ma nyemba a Kocoa, omwe amachititsa chokoleti, ali ndi magnesium, omwe amatiteteza ku nkhawa komanso kutopa, komanso - phenylethylamine. Icho chimapangidwa mu thupi pamene munthu ali wachikondi kapena wokondwa. Kudya chidutswa cha chokoleti, timayambitsa malo osangalatsa mu ubongo ndikulimbikitsa mapangidwe a serotonin. Posachedwapa, mu chokoleti mumapezeka zinthu zofanana ndi za mankhwalawa. Idyani chidutswa - ndipo simungakhoze kuima! Ndipo musayime, chinthu chachikulu ndikusankha chokoleti choyenera, ndicho chakuda. Mmenemo muli zinthu zonse zamtengo wapatali.
Tchizi
Malinga ndi asayansi, mitundu yonse ya tchizi imathandiza kuthana ndi kuvutika maganizo ndi nkhawa, ngati ndi bwino kudya chakudya chokoma ndi chamoyo cha thupi. Ndipo sizingakhale zokoma zokoma komanso zonunkhira, zomwe zili mkati mwawo zimalimbikitsa mtima. Mu tchizi pali atatu amino acid of mood - tyramine, triktamine ndi phenylethylamine. Ndi zina zambiri zothandiza: Vitamini B2 imathandizira dongosolo la mitsempha, ndipo B2 imalimbikitsa kupanga mapangidwe a magazi ndikugwira nawo ntchito yopanga serotonin. Chifukwa cha vitamini PP yomwe ili mu tchizi, sitimangokhalira kukhumudwa, kufooka ndi kusowa tulo. Ndimasangalala ndi mitundu yosiyanasiyana: brie, feta, cheddar, mozzarella, camembert, roquefort - tsiku lililonse zosangalatsa zatsopano! Chizolowezi cha tsiku ndi tsiku ndi 30-50 g, malinga ndi mafuta.