Ho ka bonahala eka tlhoko ea 'mele ea "mafura" lijong e fokotsoe haholo ha ho chesa. Empa ka linako tse ling seo sea rateha, leha ho na le mocheso o phahameng kantle.
Ho ea ka litsebi tsa phepo e nepahetseng, bothata ba takatso e matla ea lijo bo amahanngoa haholo-holo le boemo ba maikutlo - ho tšoha haholo le khatello ea maikutlo ho re bakela ho hlonama. Le mocheso ha o lokolle batho ba joalo ho batla ho hlafuna.
Ka hona, ho tsoa boemong bona ke ho theha boemo ba bona ba kelello le maikutlo le ho fetola tsela eo ba jang ka eona e le hore 'mele o se hloke matla a mang hape o eketsa lijo tsa lijo tse amang thabo.
U lokela hape ho fumana lijo tsa hoseng, eseng feela ho noa kofi e nang le tsoekere kapa sandwich. Lijo tsa hoseng li lokela ho ba tse felletseng, li na le lik'habohaedreite tse telele le protheine ho 'mele ka nako e telele li lula li tletse. U se ke ua etsa phoso ho eketsa litholoana tsa lijo tsa hoseng le monokotsoai o tla ntlafatsa maikutlo a hau, hammoho le li-smoothies kapa lero le sa tsoa hatelloa ho tsoa ho tsona.
Nako le nako ha o batla ho hong ho monate - le eona e bontša ho tepella le maikutlo a mabe. Ntle le moo, lipompong ke mohloli oa tryptophan o susumetsang hormone ea thabo - serotonin. Methati e phahameng e boetse e tsosa maikutlo a matle - ho tsamaea, ho bapala lipapali, ho shebella lifilimi le ho bala libuka.
Lijo tse nang le tryptophan
Ho hlahisa serotonin, 'mele o hloka li-amino acid, haholo-holo tryptophan. Li-amino acid tsena li ngata lijong tsa protheine - likhoho tsa likhoho, nama, lebese, li-mushroom, lihlahisoa tsa lebese, lifeiga tse omisitsoeng, linate, tlhapi, oatmeal, banana, sesame. Tryptophan e tsoang lijong tsa limela e kenella hampe haholo.
Hape hlokomela persimmon, chisi, arugula, avocado, fragole, tamati. Ehlile, lisekoere tse 3-4 tsa chokolete e lefifi ka letsatsi hobane linaoa tsa cocoa le tsona li na le li-amino acid tse ngata.