"Ushukela omningi egazini, ukuntuleka kwamavithamini (B, D), ama-fatty acids nama-amino acid anemiphumela engqondweni", uqala uLaëtitia Willerval, uchwepheshe wezokudla.
Amavithamini wenhlalakahle
Ibalulekile enhlalakahleni, Amavithamini B akhona ekudleni okuningi. Imifino eluhlaza (iklabishi, njll.) inothile nge-B9. Izinhlanzi namaqanda ku-B12. I vitamin B6, edlala indima ebalulekile ekuhlanganiseni okuthile ama-neurotransmitters (i-melatonin, i-serotonin, i-dopamine), itholakala ezinhlanzi ezinamafutha kanye nenyama emhlophe. “Isikhumba samazambane sigcwele amavithamini. Yingakho sibakhetha bio », Weluleka uchwepheshe.
Inyama, inhlanzi, imifino eluhlaza, izithelo, ushizi ... Shintsha indlela odla ngayo ngangokunokwenzeka. “Kufanele ukwazi lokho amaprotheni (amaqanda, inhlanzi, inyama, imidumba) iqukethe ama-amino acid abalulekile, njenge-tryptophan. Lokhu kusiza umzimba ukuthi ukhiqize ama-neurotransmitters adumile okuzizwa kahle (i-serotonin, i-dopamine, njll.) ", kuqhuba uchwepheshe.
Omunye umlingani: the magnesium. Okusanhlamvu okuphelele, udali kanye noshokoledi kuqukethe. “Ukuze 'sondle' ama-hormone enhlalakahle, sidinga novithamini D (ezikhuphaneni zamaqanda nezinhlanzi ezinamafutha)," kusho uWillerval. Khetha ukudla okuqukethe isitashi esibambezela ukumuncwa kukashukela futhi kuxoshe ubumnyama!
Qaphela ushukela ! Amabha kashokoledi noma amaswidi adala i-hypoglycemia evuselela ukucasuka ... Gwema amasoda, amajusi ezithelo amnandi kakhulu, amaswidi ...
AmaSardines
Le nhlanzi encane inothe nge-omega 3. Lawa mafutha amahle asiza umzimba ukuthi ukhiqize i-serotonin ne-melatonin. Iqukethe futhi i-vitamin D futhi magnesium. Yidla amasardine asemathinini noma agayiwe (qaphela ukupheka ngokweqile ukuze ungalahlekelwa izinzuzo zawo).
amaqanda
Bagcwele amaprotheni equkethe ama-amino acid abalulekile enhlalakahleni yethu. Kodwa futhi amavithamini D, B12 kanye ne-omega 3. Gcina uketshezi lwe-yolk (zingelwe ngokungemthetho, inkonyane, iqanda elibilisiwe). Ngaleyo ndlela imisoco eseqandeni izomuncwa kangcono ngumzimba. Yiqiniso, khetha amaqanda eziphilayo
ngoba izinkukhu zondliwa (phakathi kwezinye izinto) ngembewu yefilakisi.
lenses
I-Lentils, lezi zi-super-legumes, zinhle umthombo wamaprotheni, i-magnesium ne-vitamin B9. Wacwilise amahora angu-1 noma amabili, bese uwasula ngaphambi kokuwabilisa ngamakhambi nama-aromatics. Gwema ukuthenga ama-lentile asevuthiwe emalungiselelweni. Lezi zikhuluphele ngakho-ke zisinda ekugayeni.
Ama-alimondi nama-walnuts
Izimbewu zikawoyela azikaqedi ukusithusa. Zikuvumela ukuthi ugcwalise i-magnesium (ukulawula ukucindezeleka) kanye ne-omega 3. In ukuhlangana, zilume zixutshwe namagilebhisi omisiwe, isibonelo. Futhi khumbula ukuwengeza emalungiselelweni akho amakhekhe phakathi impuphu noma ochotshoziwe.
I-Beaufort
Iningi ushizi aqukethe i-tryptophan, kodwa ikakhulukazi lawo anonamathisela oqinile, njenge-Beaufort. Ikhuthaza ukukhiqizwa kweama-hormone ezempilo. Yibeke ethreyini, vumela izingane zakho ziyithole futhi ungangabazi ukuyenza ibe yi-gratin ngezingcezu ezitsheni zakho zasebusika.
I-broccoli
Imifino engowomndeni we-cruciferous izokubeka esimweni esihle! Amavithamini B9, B6, C kanye ne-magnesium… Lawa agxile ezinzuzo. Ukuze ulondoloze umsoco wazo, gazinga i-broccoli yakho futhi uyinikeze njengesaladi nge-rapeseed noma amafutha emifino ye-olive.
Ushokoledi
Kumnyama, okungenani 70% cocoa, iqukethe magnesium. Futhi i-magnesium iqukethe i-tryptophan, isandulela se-serotonin. Ngakho-ke zivumele isikwele sikashokoledi ekupheleni kokudla esikhundleni se-dessert emnandi kakhulu. Ezinganeni, kubuyela esimeni sakudala. Ucezu lwesinkwa
okusanhlamvu okufakwe izikwele ezi-2 zikashokholethi, kuhle.
“Manini amasaladi ngesidlo sasemini!”
Ngikhulelwe, kufanele nginake isisindo sami, ngikhetha amasaladi ngesidlo sasemini, uma behaha! Isaladi likaKhesari, elihlotshiswe ngezingcezu zenkukhu esagolide… Lokhu kwanele ukutotosa inhliziyo yami futhi kunginikeze amandla antambama! “,
U-Aurelie
Thola isihloko sethu