Okuqukethwe
Ukudla ongakhetha ukuzigcina kufanelekile ngenkathi kusasele i-zen
Yebo kumavithamini we-magnesium no-B
I-Magnesium iyisici sokulandela umkhondo se-anti-stress par excellence. Ibalulekile ekukhiqizeni i-serotonin, inomphumela opholile. Ama-gourmets azojabula, ushokoledi uqukethe okuningi. Ikakhulukazi emnyama, ngoba icebile ku-cocoa, i-magnesium eningi iqukethe. Okunye ukudla okufanele kukhethwe: izithelo ezomisiwe (ama-prunes, amabhilikosi, njll.), imbewu yamafutha (amantongomane, ama-alimondi, njll.) nama-pulses. I-reflex enhle nayo: khetha amanzi amaminerali anothe nge-magnesium njengo-Hépar, Badoit, Vichy. Amavithamini B6 no-B9 angabambisene bebhalansi enhle yezinzwa.
Ukufaka uphethiloli, yidla okungenani izithelo ezi-5 noma imifino ngosuku, ufafaze amasaladi ngegciwane likakolweni. Futhi esikhundleni salokho khetha okusanhlamvu okuphelele nesinkwa, ngoba amavithamini, agxile egobolondweni lokusanhlamvu, agcinwe kangcono kunemikhiqizo ehlanjululwe.
Amaprotheni, amafutha kanye nama-carbohydrates kuhle ekuziphatheni kwakho!
Amaprotheni adlala indima enkulu ekusebenzeni kwawo wonke amangqamuzana emzimbeni, futhi ngenxa yalokho nalawo obuchopho. Akhiwe ngama-amino acid, okuhlanganisa i-tryptophan, ethakazelisa kakhulu inhlalakahle yethu engokomzwelo ngoba ivuselela ukukhiqizwa kwe-serotonin.
Le hormone idlala indima enkulu ekushintsheni kwemizwa, ukukhathazeka, ukulala ngisho nokucindezeleka. Phakathi kokudla okucebile kakhulu ku-tryptophan: amaqanda, inyama, izinhlanzi ezithile ezifana ne-cod noma i-monkfish, ubisi noshizi onzima (i-Parmesan noma i-Gruyere). Ngaphandle kokukhohlwa amaprotheni emifino afana ne-soya nama-pulses (ama-lentils, ama-peas ahlukaniswe, njll.). I-tempo efanele: imikhiqizo yobisi emithathu ngosuku, ama-200 amagremu enyama noma inhlanzi ahlukaniswe phakathi kwesidlo sasemini nesidlo sakusihlwa, kanye nama-pulses kathathu ngesonto.. Ubuchopho budinga ama-lipids, okungukuthi, amafutha, ngoba
baqinisekisa ukudluliswa okuhle phakathi kwama-neurons. Impahla yokukhulula ingcindezi. Bheja ku-omega 3 no-6 okuyizilawuli ezinhle kakhulu zemizwa. Kumenyu: izinhlanzi ezinamafutha (i-salmon, i-sardines, i-mackerel) izikhathi ezimbili noma ezintathu ngesonto, kanye nezinongo, ziyahlukahluka phakathi kwe-rapeseed, i-walnut, i-soy, i-olive kanye namafutha embewu yamagilebhisi. Okokugcina, ama-carbohydrate, ikakhulukazi ushukela oyinkimbinkimbi, angamafutha abalulekile ohlelweni lobuchopho. Ukusebenzisa okuncane kakhulu kubeka engcupheni i-hyperemotivity. Ngakho sikudla kukho konke ukudla! Ukuze uthole ukudla kwasekuseni, shintshanisa isinkwa, okusanhlamvu noma ama-rusks. Emini nakusihlwa, khetha isinkwa noma ukudla okunesitashi (i-pasta, i-semolina, amazambane, ama-pulses, njll.), bese wengeza izithelo ezingu-2-3 ngosuku ukuze zidle ushukela olula, okudingeka ubuchopho busebenze. . Mollo namaswidi!
Utshwala ne-caffeine, ngokulinganisela
Iziphuzo ezidakayo kanye ne-caffeine zinomphumela othakazelisayo ovuselelayo ngokumelene nokushaywa kwepompo, okujwayelekile lapho umuntu ecindezelekile. Ukolweni uma udla kakhulu, isimiso sezinzwa singase sishukunyiswe ngokweqile, okuphinde kudale ukukhathazeka. Nsuku zonke, zikhawulele kumakhofi amabili, noma okulingana ne-100 ml, nengilazi eyodwa yotshwala. Ngokuqondene neziphuzo ezinamandla noma ama-sodas, kungcono ukuwaphuza kanye kuphela isikhathi esithile.
Ngaphandle kokukhohlwa ubumnandi bokudla ...
Uma ukudla esikubeka epuletini kuwusizo olukhulu ekutholeni ukuthula, indlela esikudla ngayo ifana kakhulu. Ukwehlisa ukudla kwakho ngesivinini esigcwele ekhoneni ledeski kuyacindezela kakhulu. Ukuze uthole okwengeziwe, dlani ukudla kwenuezolile, nakekela ukwethulwa kwamapuleti futhi uthathe ithuba lokuhlanganyela lezi zikhathi nabathandekayo bakho. Naka lokho okudlayo, ngoba ukujabulela ukudla okuthandayo kuletha umuzwa wenhlalakahle. Akukho mbuzo wokuzincisha wena.
* Umbhali-munye, noDkt. Florian Ferreri, "we-Anti-Depression Regime," ed. Odile Jacob.