07.00
Ingilasi yojusi wotamatisi
ecebile nge-beta-carotene, into esekela ukungavikeleki kwe-T-cell. Ziqukethe novithamini B, okhulula ukukhathala kanye nekhanda. Utamatisi ungomunye wemithombo engcono kakhulu ye-lycopene, into engavimbela izinhlobo ezahlukahlukene zomdlavuza.
Isinkwa esigcwele okusanhlamvu noma i-muesli yebhanana
ukwandisa ukukhiqizwa kwe-serotonin ngobuchopho. Le nto isisiza ukugcina isimo esihle empilweni yethu yansuku zonke ecindezelayo.
ziwumthombo wamavithamini B, ahilelekile ekukhiqizeni i-serotonin futhi akhuthaze ubuchopho. Ngaphezu kwalokho, ibhanana ivikela izindonga zesisu emiphumeleni ye-hydrochloric acid, ngaleyo ndlela ivimbele i-gastritis.
Ushizi uqukethe i-tryptophan, nayo ehilelekile ekukhiqizeni i-serotonin.
11.00
Isinkwa esimnyama nge-cottage shizi
kuthatha isikhathi eside ukugaya, okukuvumela ukuthi unikeze umzimba kancane futhi ngokulinganayo umzimba ngama-carbohydrate asimamise amazinga kashukela egazini. Uma ushukela wegazi lakho wehla, uzizwa ukhathele, imizwa yakho iba yimbi, futhi ngayo ukwazi ukugxila.
iqukethe i-amino acid tyrosine, esetshenziswa ngumzimba ukukhiqiza i-dopamine, evimbela ukukhathazeka ngokweqile kwesistimu yezinzwa. I-Dopamine igcina umzimba unethoni, isiza ukubhekana nengcindezi futhi ithuthukise imizwa yonke.
ijusi yewolintshi
ihlinzeka umzimba nge-vitamin C, iqukethe i-potassium, i-mineral ejwayele ukushaya kwenhliziyo nokusebenza kwesimiso sezinzwa. Ngaphezu kwalokho, ingilazi yejusi inxephezela ukuntuleka koketshezi, okuyimbangela evamile yokunganaki nokukhathala.
13.00
I-risotto yeklabishi ye-Savoy ne-salmon
inezici ezithobisayo. kungcono ukuyiphunga - ngale ndlela izogcina u-vitamin C no-potassium omningi, ozokhipha izindonga zemithambo yegazi futhi uvimbele ikhanda nokukhathala.
- umthombo omuhle kakhulu we-omega 3 fatty acids. Babambe iqhaza futhi ekukhiqizeni i-serotonin.
Ama-apula kanye namapheya
iqukethe i-pectin, i-fiber encibilikayo egcina ushukela wegazi usezingeni elifanele futhi ikuvimbele ekutheni uquleke ngenxa yokushoda ushukela. Ama-apula kanye namapheya kunempilo kakhulu kune-chocolate, ukusetshenziswa kwayo okuholela kuma-spikes abukhali kushukela wegazi.
Ingilazi yamanzi
Lapho siphuza kakhulu, indawo encane yekhofi isele. Udinga ukuphuza okungenani amalitha ayi-1,5 amanzi ngosuku.
16.00
Izithelo iyogathi
kwandisa izinga le-tryptophan ne-tyrosine egazini. Zombili lezi zinto zinciphisa ukukhathala futhi zandisa amandla okugxila, okubaluleke kakhulu ntambama.
I-yogurt iqukethe inani elikhulu le-calcium, elidlala indima enkulu ezinqubweni eziningi ezibalulekile emzimbeni, kufaka phakathi ukulawula ukugeleza kwegazi kuya ebuchosheni nokudluliswa kwemizwa yezinzwa emisipheni.
Izithelo dessert
Ingabe i-dessert enhle kakhulu ongayicabanga. Ucwaningo oluningi lukhombisa ukuthi uma udla amagremu angama-600 ezithelo ngosuku, kuzoba ukuvikela okuhle kwezifo zenhliziyo nemithambo yegazi. Ngaphezu kwalokho, izithelo zinama-carbohydrate amaningi, futhi lokhu kungumthombo wamandla "asheshayo".
19.00
Ingxenye enkulu yesaladi
Cishe zonke izinhlobo zezilwane zinomthelela wokuzola ohlelweni lwezinzwa. Ososayensi bathole imithamo emincane ye-alkaloid morphine esiqwini sikalethisi, esiza ukuphumula ngemva kosuku olumatasa.
Isitshulu semifino, isifuba senkukhu ne-ciabatta
Ngenxa yezizathu zokulwa nengcindezi, kufanele uzame ukudla inyama ebomvu kancane kusihlwa, uyibeke esikhundleni senkukhu ekhuluphele - ngokwesibonelo, ibele eline-steamed ngamakhambi. Imifino eminingi namakhambi. I-Ciabatta iyisinkwa sefulawa kakolweni sase-Italiya esiqukethe ukuxubana kwama-carbohydrate okuthi, ikakhulukazi uma kuhlanganiswe nokuvivinya umzimba njalo, kungasiza ukuphatha ukucindezeleka.
Isaladi likaphayinaphu, owolintshi kanye nekiwi
Lapho usuku olumatasa luphela, imithombo yakho yamandla ivame ukuphela, izivikelo zomzimba ziyenziwa buthaka. Izithelo ze-citrus ne-kiwi zinothile nje ku-vitamin C, oqinisa amasosha omzimba.
Uphayinaphu uqukethe amavithamini ambalwa, kepha uqukethe i-bromelain, enomthelela omuhle ekujikelezeni kwegazi futhi yehlisa umfutho wegazi.
23.00
Inkomishi yetiye le-chamomile
Ukuphumula, ukudambisa, kunciphisa ukukhathazeka futhi kukusize ulale. Uma ungazizwa uthanda ukuqoqa noma ukuzomisa noma ungenasikhathi sokuqoqa nokuma, izigaxa zetiye ezijwayelekile ezivela esitolo zilungile. Ngendlela, ngemuva kokwenza itiye, zingapholiswa futhi zibekwe imizuzu embalwa ezinkophe zamehlo - lokhu kuzosiza "ukuvuselela" ukubukeka.