Pane zvekudya zvinokubatsira kuti ufare. Ichi chirevo chinogona kuita sechinoshamisa, hapana anoshamiswa nekukosha kwekudya zvine hutano kuti uve nemuviri une hutano, asi zvakadaro Zvokudya zvinovaka muviri zvakakosha mumanzwiro edu.
Nhasi tichatarisa pane zvakanakira zvimwe zvekudya kuti uwane kuenderera mberi kwekufara kwepfungwa uye kudzivirira kana kuderedza matambudziko akadai sekuora mwoyo.
Zvokudya zvinokubatsira kuti ufare
Pane zvimwe zvekudya zvinotibatsira kuti tifare kana tikazvibatanidza mukudya kwedu kwemazuva ese. Zvimwe zviri nyore kudya sebhanana kana chokoreti.
Rondedzero yezvokudya zvinokubatsira kuti ufare
Mabhanana
El tryptophan Iyo amino acid inotangira serotonin, iyo mahomoni emood inoita kuti tinzwe kufara uye mumamiriro ekugara zvakanaka.
Black chocolate
Chokoreti yakachena yakapfuma mukati magnesium uye flavonoids, iyo inobatsira kuvandudza mafungiro uye kuyerera kweropa kuuropi. Kana tikadya 30g yechokoreti yakachena pazuva, mafungiro edu anovandudza zvakanyanya.
Yoghurt
ari probiotic Dzinobatsira kuva nehutano hwakanaka hwematumbo, dzinotibatsira kuva nehutano hwakanaka hwemuviri uye hwepfungwa, dzinowedzera mahomoni emufaro.
Avena
Imwe huru sosi ye tryptophan, asiwo macarbohydrates akaoma, ayo anobatsira nemazinga e serotonin. Oats zvakare akapfuma mune zvimwe zvinovaka muviri senge magnesium, iyo yakakosha kune hutano hwepfungwa uye mahomoni (kunyanya muvakadzi).
Iye zvino, iwe unofanirwa kuziva nzira yekudya oats. Hatifaniri kuitora yakasvibirira mumaflakes, tinofanira kuitora nenzira yeporridge. Rega rizorore usiku hwose mumvura neapuro cider vhiniga shoma. Zvigeze zuva rinotevera wozobika nemukaka kana chero zvatinoda.
Walnuts
Walnuts ane chimiro chehuropi kana tikamira kuti tivacherechedze zvakanyanya, nehunhu uhu huri kutozivisa kwatiri kuti muchero unobatsira kune hutano hwedu hwepfungwa. Ivo vakapfuma mu omega-3 fatty acids, iyo inoderedza kuzvimba mumuviri uye inovandudza hutano hwehuropi. Zvose izvi zvinotipa kunzwa takasununguka.
Mazai
Mazai chikafu chakazara. Yakanakira kubatanidza mune yedu yemangwanani. Akapfuma mukati mapuroteni emhando yepamusoro, choline, zinc uye ane chekuita nekuve nemazinga akanaka evhitamini D, zvose izvi zvinobatsira kuderedza njodzi dzekuora mwoyo.
Turkey
Iyo turkey ndiyo kunobva tryptophan uye tyrosine, izvo zvinotangira serotonin uye dopamine. Pamusoro pezvo, chikafu chiri nyore kusanganisa mune chero chikafu sezvo kunyorova kwacho kuchiita kuti isanganiswa nemhando dzakasiyana dzekudya.
Dzungu mhodzi
Mbeu dzenhanga dziri yakapfuma mu zinc uye kuva nemazinga akanaka e zinc kunobatsira kuderedza dambudziko rekuora mwoyo.
Madomasi
Madomasi, pamusoro pekuva muchero wakapfuma uye unozorodza, ndiwo a tsime re lycopene, vhitamini C, folic acid uye an antioxidant zvinodzivirira pfungwa dzedu.
Strawberries, blueberries uye strawberries mune zvakawanda.
Zvibereko zvitsvuku, zvizere ne antioxidants, zvakakodzera chengetedza huropi hwedu kubva kune oxidative kusagadzikana kuvandudza kushanda kwehuropi uye manzwiro.
Green green
Green tea, uye kunyanya matcha tea, yakazara nayo kuzorora amino acids izvo zvichabatsira kuchengetedza mamiriro ekudzikama uye kugara zvakanaka kwezuva rese. Iyo zvakare ine antioxidant zvimiro uye mabhenefiti anobva kwavari kudzivirira huropi hwedu kubva mukuchembera.
Wana kudya kwemangwanani kuti utange zuva rizere nemufaro
Kupedzisa isu tiri kukupa kurudziro ye Mienzaniso mitatu yemakuseni ekutanga nayo zuva zvine hutano zvemuviri nepfungwa.
1. Koko nemazai
Iva negirazi yemiriwo oat mukaka ne 100% pure cocoa, mazai (akakanyiwa, omelette, kuravira), turkey zamu uye tomato akadururwa nemafuta omuorivhi uye oregano.
2. Porridge
Oatmeal porridge ne 100% cocoa, mastrawberries akachekwa, blueberries, walnuts uye mabhanana akachekwa.
3. Tea uye toast
Green tea (zvichida matcha akasiyana uye nemukaka wemuriwo) uye toast nemafuta emuorivhi, kucheka madomasi, avocado uye salmon.