Tse ka Hare
Lijo tseo u ka li khethang hore li lule li phetse hantle ha li ntse li le zen
E, ho na le livithamini tsa B le magnesium
Magnesium ke ntho e thibelang khatello ea maikutlo e ipabolang. E bohlokoa bakeng sa tlhahiso ea serotonin, e na le phello e thobang. Li-gourmets li tla thaba, chokolete e na le tse ngata. Haholo-holo e ntšo, hobane e ruile ka cocoa, e na le magnesium e ngata. Lijo tse ling tse lokelang ho khethoa: litholoana tse omisitsoeng (li-prunes, apricots, joalo-joalo), lipeo tsa oli (linate, lialmonde, joalo-joalo) le li-pulses. Reflex e ntle le eona: khetha metsi a nang le liminerale a ruileng ka magnesium joalo ka Hépar, Badoit, Vichy. Vithamine B6 le B9 ke lilekane tsa ho leka-lekana hantle ha methapo.
Ho tlatsa mafura, ja bonyane litholoana tse 5 kapa meroho ka letsatsi, fafatsa salate ka kokoana-hloko ea koro. 'Me ho e-na le hoo, khetha lijo-thollo le bohobe, hobane livithamine, tse kentsoeng ka har'a khetla ea lijo-thollo, li bolokiloe hantle ho feta lihlahisoa tse hloekisitsoeng.
Protheine, mafura le lik'habohaedreite li molemo bakeng sa boitšoaro ba hau!
Liprotheine li bapala karolo e kholo ts'ebetsong ea lisele tsohle tsa 'mele, ka hona le tsa boko. Li entsoe ka li-amino acid, ho kenyelletsa le tryptophan, e khahlang haholo bakeng sa boiketlo ba rona ba maikutlo hobane e susumetsa tlhahiso ea serotonin.
Hormone ena e phetha karolo e kholo maikutlong, matšoenyehong, borokong esita le ho tepella maikutlong. Har'a lijo tse ruileng ka ho fetisisa ho tryptophan: mahe, nama, litlhapi tse itseng tse kang cod kapa monkfish, lebese le li-cheeses tse thata (Parmesan kapa Gruyere). Ntle le ho lebala liprotheine tsa meroho tse kang soya le pulses (lentile, lierekisi tse arohaneng, joalo-joalo). Tempo e nepahetseng: lihlahisoa tse tharo tsa lebese ka letsatsi, 200 g ea nama kapa tlhapi e arotsoe pakeng tsa lijo tsa mots'eare le lijo tsa mantsiboea, le pulses hararo ka beke.. Boko bo boetse bo hloka lipids, ke hore, mafura, hobane
li netefatsa phetiso e ntle lipakeng tsa methapo ea kutlo. Letlotlo la ho imolla khatello ea maikutlo. Beha ka omega 3 le 6 tse laolang maikutlo a matle haholo. Ho menu: tlhapi e mafura (salmon, sardines, mackerel) makhetlo a mabeli kapa a mararo ka beke, le bakeng sa li-seasonings, li fapane pakeng tsa oli ea rapeseed, walnut, soya, mohloaare le oli ea morara. Qetellong, lik'habohaedreite, haholo-holo tsoekere e rarahaneng, ke mafura a bohlokoa bakeng sa tsamaiso ea boko. Ho e sebelisa hanyane haholo ho ka baka hyperemotivity. Kahoo re e ja lijong tsohle! Bakeng sa lijo tsa hoseng, chenchana pakeng tsa bohobe, lijo-thollo kapa rusks. Motšehare le mantsiboea, khetha bohobe kapa lijo tse nang le starchy (pasta, semolina, litapole, pulses, joalo-joalo), 'me u kenye litholoana tse 2-3 ka letsatsi bakeng sa ho ja tsoekere e bonolo, eo boko bo hlokang ho sebetsa. . Mollo ka lipompong!
Joala le caffeine, ka mokhoa o itekanetseng
Lino tse tahang le tse nang le caffeine li na le phello e thahasellisang e susumetsang khahlanong le ho otla ha pompo, ho tloaelehileng ha motho a imetsoe kelellong. Poone haeba u ja haholo, tsamaiso ea methapo e ka 'na ea e-ba le tšusumetso e feteletseng, e leng hape e bakang matšoenyeho. Letsatsi le leng le le leng, fokotsa ho noa li-coffees tse peli, kapa tse lekanang le 100 ml, le khalase e le 'ngoe ea joala. Ha e le lino tse matlafatsang kapa li-sodas, ho molemo ho li noa hang feela ka nakoana.
Ntle le ho lebala monate oa ho ja ...
Haeba lijo tseo re li kenyang poleiting ea rōna li re thusa haholo hore re khobe matšoafo, tsela eo re li jang ka eona le eona e ngata. Ho ja lijo tsa hau ka lebelo le felletseng hukung ea deske ho u sithabetsa haholo. Bakeng sa matla a eketsehileng, ja lijo tsa hao kakhutsa, hlokomela tlhahiso ea lipoleiti 'me u nke monyetla oa ho arolelana linako tsena le baratuoa ba hau. Ela hloko seo u se jang, hobane ho thabela ho ja lijo tseo u li ratang ho tlisa boikutlo ba boiketlo. Ha ho potso ea ho itima eona.
* Mongoli-'moho, le Dr. Florian Ferreri, oa "Anti-Depression Regime," mohlophisi. Odile Jacob.