Zamakono 10 zopangira mankhwala osokoneza bongo

Tikukhala pa nthawi imene ngakhale ana amadziwa kuti maganizo athu amadalira mahomoni omwe amachotsedwa m'thupi lathu. Komanso, aliyense amadziwa kuti tikhoza kuwonetsa ntchito yawo ndi chithandizo cha zakudya zina. Choncho, tiyeni tiyankhule za zomwe ziyenera kugwiritsidwa ntchito potipatsa serotonin yofunikira kwa ife nthawi ya kugwa, kapena, monga momwe timatchulira, "hormone ya chimwemwe".

1. Zipatso, komanso masamba a mitundu yosiyanasiyana. Osati kokha kuti maonekedwe awo a imvi amachititsa kuti anthu azikhala ndi nkhawa komanso amachititsa kuti asamangodzimva bwino. Izi zimapangitsa kuti masamba ndi zipatso ziwonetseke kuti zili ndi bioflavonoids - zomwe zimapangitsa kuti magazi aziyenda bwino m'maganizo mwathu. Zotsatira zake, mpweya umene umalowa m'bongo umakula, ndipo maganizo athu amakula bwino.
2. Sea kale. Laminaria (komanso nyanja ya kabichi, sayansi-sayansi) ili ndi mavitamini ambiri a B, chifukwa ntchito yathu ya adrenals imayendetsedwa. Ndipo izo zimapangitsa tadrenaline, kusowa kwa zomwe zimatipangitsa kukhala ndi vuto lakutopa kwanthawizonse. Choncho, phatikizani nyanja kale mu zakudya zanu.
3. Nsomba. Kawirikawiri, nsomba zimalangizidwa chifukwa cha omega-3 fatty acids, zomwe zimathandiza kulimbana ndi maganizo oipa. Koma izi siziri zonse. Tryptophan ndi amino acid, yomwe "hormonone" yathu imapangidwanso, imakhalanso ndi nsomba ndipo imatsalira pambuyo pake. Choncho m'dzinja ndi m'nyengo yozizira, idyani nsomba osachepera kawiri kapena katatu, osachepera 100 magalamu. Koma ndibwino kuphika kapena kuthira, osati mwachangu.
4. Mazira. Ngati mulibe vuto la mankhwalawa, kumbukirani kuti mungathe kusintha maganizo anu ngakhale ndi dzira lokhazikika. Kuphika kapena inu kuphika mazira - osati ofunika kwambiri. Ndipo zonse chifukwa mazira amapezeka kale pamwamba pa mavitamini a B, tryptophan ndi mafuta acids.
5. Mtedza. Kuchepetsa zizindikiro zoyamba za kuvutika maganizo kwa m'dzinja kudzathandizanso mafuta acids, omwe ali mu mtedza wonse. Kuonjezera apo, zomwe zimaphatikiziridwapo ndi selenium - mineral yomwe imathandiza kuti mukhale ndi maganizo abwino. Idyani mtedza 2 tsiku ndi tsiku ndipo simudzakhala ndikutopa, ndipo vitamini B6 imakula bwino khungu ndi tsitsi.
6. Nthomba. Koma ngati simunakhale ndi chifundo kwa nthawi yaitali, pitani ku sitolo mofulumira ndikugula nthochi. Pambuyo pake, iwo amaphatikizapo alkaloid harman, yomwe imalimbikitsa maganizo athu nthawi iliyonse. Ndipo ngati mumakumbukira za mtundu wake wokongola wachikasu, ndiye kuti mumadziŵa kuti mpeni sichimusiya.
7. Buckwheat ndi oatmeal. Zomwe zikuchitikazi zimaphatikizapo tryptophan, zomwe tanena kale kamodzi. Kuonjezera apo, ali ndi zakudya, zomwe zimapangidwira pang'onopang'ono, zomwe zimayambitsa magazi kuimika shuga.
8. Tchizi. Mtundu uliwonse wa mankhwalawa uli ndi amino acid monga triktamine, tyramine ndi phenylethylamine, zomwe zimapangitsa kuti azikhala osangalala.
9. Chikuku msuzi. Kuyambira kale, mankhwalawa akhala akuyamikirika kwambiri. Ndiponsotu, maonekedwe a nkhuku nyama ali ndi amino acid, tryptophan, kuwerenga, serotonin, ku chitukuko chomwe timafuna. Choncho, ndi nkhawa pang'ono ndikumva chisoni, imwani nkhuku msuzi.
10. Chokoleti. Chabwino, mungachite bwanji popanda izo? Nkhumba za Koco, zomwe zimakonza zodabwitsa zokhazokha, ziri ndi endorphins, mahomoni ena achimwemwe omwe amapangidwa ndi thupi mu chikondi. Kuwonjezera apo, chokoleti ili ndi magnesium, yomwe imathandiza kulimbitsa dongosolo la manjenje. Koma tidzazindikira kuti katunduyo ali pa chokoleti chakuda. Chokoleti cha Abele, chomwe chimatchedwa chokoleti chosayenera, - ndipo kawirikawiri chimabweretsa zopatsa mphamvu zambiri kuposa zotsatira zotsutsana.