Okuqukethwe
Imenyu elungile ngeke ithinte isimo somzimba kuphela. Ngemikhiqizo, ungakwazi ukulawula isimo sakho sengqondo, ikakhulukazi ngezikhathi zokucindezeleka. Yini okufanele udle ukuze unqobe ama-blues?
carbohydrate
Ukuba khona ekudleni kwama-carbohydrate ayinkimbinkimbi kunomphumela omuhle emoyeni. Amakhekhe avela kukolo, irayisi elinsundu, imifino - konke lokhu kunciphisa izinga lokukhathazeka novalo. Ngokuzikhawulela kuma-carbs, siphoqa ubuchopho bethu ukuthi bunciphise ukukhiqizwa kwe-serotonin - ihomoni yenjabulo nenjabulo.
Vitamin D
Ukushoda kwevithamini D isikhathi eside - ebusika nasentwasahlobo - kuba yimbangela yokucindezeleka. Le vithamini ihlotshaniswa nokukhiqizwa kwamahomoni athinta imizwa. Ukuze wenze lokhu, udinga ukudla izinhlanzi ezinamafutha, amakhowe, amawolintshi namaqanda.
Liquid
Amanzi, itiye elihlaza, ubisi kuzosiza ukubhekana nokucindezeleka ngezikhathi ezithile kanye nokukhathala. Ubisi lunomphumela wokuzola, lungaphuzwa ngaphambi kokulala. Amanzi netiye eluhlaza oketshezi lukalamula kuzonikeza amandla nezwi kumuzwa.
Amafutha novithamini B
Amafutha nawo abalulekile ekukhiqizeni amahomoni adingekayo. Kubalulekile ukuthi ingxenye eyinhloko yamafutha adliwe yayiyimvelaphi yemifino. Ukuze ugaye ukudla uzodinga i-vitamin B, equkethwe ku-avocado, i-chickpea, ushokoledi omnyama namantongomane. Le mikhiqizo izosiza ukushajwa kabusha amabhethri akho futhi ikhiphe izimpawu zokuqala zokuzila.
Amajikijolo nemifino
Amajikijolo nemifino kungumthombo wama-antioxidants avimbela ukucindezeleka, ukucindezeleka nokukhathazeka. Ama-Antioxidants abambezela ukulimala kwamangqamuzana obuchopho ngenxa yokusabela kwamakhemikhali okubangelwa ama-radicals mahhala. Ikhambi elingcono kakhulu lesimo esibi - amagilebhisi, imifino eluhlaza, amaqabunga.
I-Carotene
I-Carotene – isakhi esinikeza izithelo nemifino umbala obomvu osawolintshi. Igcwalisa umzimba ngovithamini A osiza ekulweni nokudangala. Imithombo eyinhloko ye-carotene, izaqathe, utamatisi kanye nobhatata.
amaprotheni
Amaprotheni agcwele futhi andise izinga le-serotonin ebuchosheni. Kubantu abadla imifino futhi kunemikhiqizo eminingi yamaprotheni yemifino - ubhontshisi, i-soy, i-lentils. Amaprotheni awagcini nje ukuvimbela ukucindezeleka, kodwa futhi avimbele izifo ezithile ezimbi.
Mayelana nokudla okukwenza ucindezeleke - bukela kuvidiyo engezansi:
