Tse ka Hare
Mafura a bohlokoa
Ha re qaleng sehlooho sa lijo se ka ntlafatsang maikutlo ka ho bua ka mafura a mafura, haholo-holo se bitsoang omega-3… Mafura ana a phetseng hantle a polyunsaturated a fumanoa haholo ho litlhapi tse nang le oli e ngata - salmon, trout, mackerel, sardines le tuna e ncha.
Ho ea ka bo-ramahlale, maemo a tlase a omega-3 fatty acid maling a bonoa ho batho ba tloaetseng ho tepella maikutlo. Lisebelisoa tse khethehileng tsa phepo e nepahetseng li thusa ho e lokisa, 'me le eona maikutlo. Omega-3s e khona ho lokisa ho se leka-lekane linthong tse itseng bokong. Re bua ka ho fana ka phetiso ea tlhaiso-leseling lipakeng tsa lisele tsa methapo le maikutlo a amang maikutlo. Ho isa bohōleng bo itseng, omega-3 tse ling li ka tšoantšoa le li-anti-depressing. Leha ho le joalo, bakeng sa batho ba e-so ka ba ba le khatello ea maikutlo, omega-3s e boetse e thusa ho qoba maikutlo a mabe. Hona ke lebaka le leng la ho kenyelletsa litlhapi tse mafura lijong tsa hau, tse seng li tumme - ka lebaka la bokhoni ba eona ba ho thibela lefu la pelo. Ho fihlela katleho, o hloka ho ja ligrama tse 1 ho isa ho tse 9,6 tsa omega-3 ka letsatsi, eo, ka tsela, e leng ngata haholo: karolelano ea ligrama tse 200 tsa tlhapi e na le ligrama tse 6,5 tsa mafura.
Ha u rate litlhapi? Ebe u fumana mafura a phetseng hantle ho tsoa mehloling ea limela (leha e sa kenelle haholo). Leka peo ea folaxe (E ka kenyelletsoa ho muesli, yogurt kapa salate), oli ea flaxseed, peo ea mokopu le walnuts… Qetellong, ho na le le kgetho ya ya tlhapi oli a tlatsana le.
Butle mafura
Haeba u tlōla lijo tsa mots'eare 'me u ikutloa hore u qala ho anya ka mpeng,' me matla a hao aa fokotseha, u se ke oa lelefatsa boemo bona - ho seng joalo maikutlo a hau a tla tloha a kokobela.
Ho bohlokoa hore kelello e leka-lekane ho boloka tsoekere e maling a hao e le maemong a tsitsitseng. Mokhoa o mong ke oa ho ja lijo tse nang le index ea glycemic e tlase e nang le lik'habohaedreite tse liehang butle… Har'a lihlahisoa tse joalo bohobe ba lijo-thollo le lijo-thollo, pasta e sootho, raese e sootho, linaoa le lensisi… Liprotheine le mafura le tsona li thusa ho liehisa ho monya ha lik'habohaedreite mme ka hona ea theola index ea lijo ea glycemic. Faeba le eona e etsa joalo, kahoo u se ke oa lebala litholoana le meroho.
Ka linako tse ling bare e tsoekere, sengoathoana sa chokolete kapa tee e monate feela e thusa ho hlasimolla le ho hlasimoloha. Lekunutu le bonolo: tsoekere ke khabohaedreite e potlakilenge susumetsang tlhahiso ea serotonin, e ikarabellang bakeng sa ho ntlafatsa maikutlo. Empa phello ena e fela ka potlako, 'me u boetse u fumana ho hloka matla le maikutlo a tlala. Ka hona, ho molemo ho ja lijo tse bobebe ka ntho e tla u fa matla nako e telele. Sena e ka ba li-cookie tse omeletseng tsa oatmeal kapa oatmeal cracker e nang le chisi e bonolo e mafura a tlaase kapa khaba e tletseng mahe a linotši.
Lijo tse matla, tse thata ke sera se seng sa maikutlo a matle. Lithibelo lijong le likhalori li tla u utloisa bohloko ka lebaka la khaello ea baratuoa, mme hangata lijo tsa bohlokoa. Kahoo - khatello ea maikutlo le maikutlo a mabe feela (mme sena se netefatsoa ke lipatlisiso). Ka hona, ho molemo hore o se ke oa tela lebese le tloaelehileng mme o se ke oa fetohela lijong tse nang le mafura a tlase. Ho sebetsa haholo ho etsa moralo oa tahlehelo ea boima ba 'mele butle-butle hammoho le ho ikoetlisa.
Ho hloka livithamini le liminerale ke sesosa se seng sa maikutlo, haholoholo ha ho tluoa vithamine C, livithamini tsa B (haholo-holo folic acid, divithamini B6 le B12, tse fumanoang ka nama, sebete, mahe le lihlahisoa tsa lebese), zinki le selenium. U ka etsa hore maemo a bona a tloaelehe ka ho ja lijo tse leka-lekaneng kapa ho nka livithamine le liminerale matlapeng. Nama ea kolobe e na le zinki e ngata, selenium le livithamine tsa B. Li-cashew li na le zinki tse ngata le selenium.
Khemistri ea thabo
Boikutlo bo monate le ka litsela tse ngata e mpa e le k'hemistri, sephetho sa li-neurotransmitters tse sebetsang bokong. E 'ngoe ea tse ka sehloohong har'a bona - Serotonin, boemo bo tlase bo amanang le khatello ea maikutlo. Mefuta e mengata ea ho imeloa kelellong e sebetsa ka kotloloho ho eketsa maemo a serotonin. Empa sena se ka fihlelleha ka tsela ea tlhaho. Liphuputso li bonts'a hore li-amino acid tryptophan tsa lijo le tsona li sebelisoa ke boko ho etsa serotonin, ho thusa motho ho laola maikutlo a hae le ho itšepa haholoanyane. boitumelo e fumanoang nameng e se nang mafura, haholo-holo turkey, lebese, mahe, le linaoa (linaoa le lentile).
Joala ha se khetho! Boemong ba khatello ea maikutlo kapa khatello ea maikutlo, hangata batho ba fetohela lino tse tahang, ka tšepo ea ho li noa ho hlola maikutlo a tepelletseng. Joala bo kokobetsa maikutlo a ho tšoenyeha mme ka nakoana bo fana ka maikutlo a bobebe, empa bo boetse bo baka ponahalo ea khatello ea maikutlo le ho sitisa maemo a tsoekere maling. Ha re u khothalletse ho tlola veine lijong tsa mantsiboea kapa lijong tsa moketjaneng oa botsoalle. Empa haeba ka thuso ea joala u lebelletse ho lebala ka mathata ohle, mohlomong o fositse.
LIEKETSO NTLE
Litlhapi tse nang le oli - omega-3 mafura acid
Peo ea folaxe - Omega-3
Linate le lialmonde tsa Brazil - omega-3, vithamine E, selenium
Lihlahisoa tsohle - index ea glycemic e tlase, livithamini tsa B, selenium
oat - index e tlase ea glycemic, e tsitsisa tsoekere ea mali
Linaoa le lentile - tryptophan le protheine
Khabeche le spinach - folic acid
Kiwi, fragola, black currant le citrus - selulose
Nama e itshetlehileng - tryptophan, livithamini tsa B le protheine