Kukho ukutya okuxinzelelekileyo kwaye kudla ukutya ukunciphisa uxinzelelo. Nazi ezisibhozo ukutya okunempilo okunokukunceda ukulwa noxinzelelo. Kwaye ekubeni uxinzelelo kunye nokunciphisa ubunzima buphakathi, oku kukutya kunokukunceda ulahlekelwe isisindo!
Imifuno ehlambulukileyo
Ezi zikhumba zenza umzimba omuhle! Imifuno ehlambulukileyo iqulethe i-folate, i-vitamin eyanceda ukuvelisa i-chemical-brain compact serotonin kunye ne-dopamine.
Xa amanqanaba oxinzelelo aphakamileyo, ufuna ukuba ezo ziikhemikhali ziphumelele! Zama i-chardy yaseSwitzerland idityaniswe ngeoli yeoli kunye negalikhi. Ngomnye wam ama-superfoods angama-5 ukugubha ukutya kwakho! "Okunye ukutya okuphezulu kwi-folate: i-asparagus, i-broccoli, izithelo ze-citrus, amahlumela aseBrussels kunye neembotyi ze-garbanzo (aka chickpeas).
ikarikuni
Uhlala ulele kakhulu ... kwaye ukhululekile, ngenxa ye-amino acid tryptophan efumaneka kwi-turkey. Ekugqibeleni iguqula kwi-serotonin. Futhi i-serotonin ithetha kakuhle. Yibani ngee-carbs ezininzi ukufumana inzuzo epheleleyo.
Islamoni
Le ntlanzi yi-superstar epheleleyo xa kuziwa kwondlo! Xa sifumana i-frazzled, imizimba yethu ikhiqiza i-cortisol, i-hormone edibeneyo kunye ne-fatly belly fat, phakathi kwezinye iimpendulo ezingalunganga. I-omega-3s kwi-salum iyanciphisa uxinzelelo kunye nokudandatheka ngokulwa nalo cortisol. I-Salmon iqulethe i-vitamin D, eye yaboniswa ukunceda ngokudandatheka. O, kwaye kukunceda utshise amafutha.
Ayikwazi ukubetha loo nto!
Blueberries
Egcwele ama-antioxidants, ama-blueberries kufuneka ngokuqinisekileyo abe yinxalenye yokutya kwakho. Bancedisa ukuvelisa i-dopamine, loo makhemikhali okuxinzezela! Kwaye ziyanelisa. Yidla ngokucacileyo, ngaphezu kwe yogurt yakho, okanye uqhutywe kwi-oatmeal. Kwaye ukuhamba-nantoni na yokutya, zama izamebe ze-blueberries ezomileyo!
Oatmeal
Ukuthetha nge-oatmeal, ngumnye umthengisi we-serotonin. I-carb enobunzima iya kunciphisa imizwa yakho. Ukuba awuyena umtshatsheli we-oatmeal eshushu, zama ii-oats ebusuku. Ngaphandle kwenyusa ye-serotonin, ukwenza isidlo sakusihlwa ngobusuku ngaphambi kokunciphisa uxinzelelo lwakho ekuseni!
Iponyoponyo
Ku-B, okanye kungekhona ku B? Lo ngumbuzo. Kwakhona impendulo yeso sizathu sokuba i-avocados ikulungele ukukhululeka kwengcinezelo. Izifundo ziye zafumanisa ukuba iimvakalelo zengxakini zingaphantsi kwi-vitamin B. I-avovocados iqulethe i-vitamin B, ngoko vumela! Ukuphatha oku mnandi (into enonwabo: sisiqhamo!) Yindawo engamangalisa yeeyo kwiesanti. Kwaye ngokucacileyo, kubalulekile kwi-guacamole! I-avovoc iyimithombo enkulu ye-monounsaturated fatty acids, enokuzuza inkunkuma.
Imbewu
Aba bantu abaxhamlileyo be-lil bayanceda ekuxininiseni okuxhamlayo. I-Flax kunye ne-chia yimbewu enenani eliphezulu le-omega-3 enempilo, ngoko ke isitokhi siphezulu kwi- 'em. Benza ama-toppers amakhulu, i-soup toppers, i-yogurt toppers ... zi-Notch TOP! Nazi ezinye iindlela ezihlwayekayo zokunandipha imbewu ye-chia.
Iti
Ingcamango yokucoca ikomityana yetiyi eshushu iyayikhala, akunjalo? Ishedyuli kwenye ixesha leti: i-chamomile, itiye eluhlaza, kunye netiyi emnyama wonke umsebenzi, ngoko khetha okuthandayo. Izifundo zibonise i-chamomile tea aid ekunciphiseni iimpawu zokuxhalabisa.
Ngokufanayo, uphando lwaseJapan lubonise ukuba ukusela iikomityi zeeksi eziluhlaza ngosuku ngalunye kunokunciphisa uxinzelelo ngama-20 ekhulwini. Ukuba ungumntu ofumana i-frazzled emva kokuba ne-caffeine, gcina loo nto engqondweni, uze uhambe!
Ukupheka kweetyala, ukufumana ukutya, iingcebiso kunye nezinye, ubhalisele i-imeyile yamahhala okanye uvakatyelele iNtombazane enesindlala!