Sikuti khofi: mankhwala awa 20 kudzakuthandizani kuonjezera zokolola zanu

Pali nthawi zambiri kuchita, koma nthawi zina zilibe ntchito kupirira. Kodi kukhala waphindu? Akamwe zoziziritsa kukhosi! Iwo likukhalira kuti pali zakudya zina zomwe kungakuthandizeni mphamvu zanu. Ngati zazikulu nyimbo ndi Intaneti si chikhalidwe sikokwanira, zakudya kungatithandize mungawonjezere zokolola ziziyenda maganizo. Ngati inu nthawi zonse ntchito mankhwala amenewa, inu nthawi zonse amakhala liziyenda bwino kwambiri.

bilberry

Blueberries satero mwangozi kugwa pa mndandanda wonse wa mankhwala othandiza thupi. Full ya antioxidants zipatso kukutetezani ku matenda, kuchepetsa bloating ndi kuchepetsa chilakolako cha zakudya zamagulu, kuwonjezera, iwo patsogolo luso chidziwitso. Akatswiriwo anati kukumbukira ndi kusamalira ana pambuyo ntchito zina pamaziko a blueberries. Anapeza kuti luso chidziwitso kwambiri bwino.

strawberries

Strawberry - pogulitsira zakudya langwiro pamene muyenera kuganizira. Chifukwa chiyani? zipatso Awa fizetina ambiri. flavonoid uyu, amene bwino ntchito ubongo ndipo umatithandiza kukumbukira. Kafukufuku wasonyeza kuti kudya servings angapo zipatso pa sabata imapereka kusintha kwambiri yaitali kukumbukira.

sipinachi

wobiriwira Zimenezi zimathandiza kukhala minofu, komanso kubweza kuwonongeka kwa luso chidziwitso ndi zaka. Komanso, sipinachi amathandiza kuphunzira ndi luso galimoto.

kale na kabichi

kabichi umenewu wakhala wotchuka kwambiri, ndipo si mwa ngozi. Izi amazipanga thanzi mankhwala ali kashiamu kuposa kapu mkaka. Komanso, kabichi wolemera CHIKWANGWANI ndi akutumikira monga mafuta kwambiri ubongo. Mu gawo limodzi - peresenti chikwi kufunika tsiku vitamini K, koyenera kuti Kukwezeleza ntchito maganizo.

peyala

Mapeyala - ndi mankhwala Payenera kukhala mu zakudya zanu. Akatswiriwo amakhulupirira kuti kudya monounsaturated mafuta zidulo amathandiza kuteteza maselo a mu ubongo ndi amapereka thanzi magazi.

tomato

Pali njira zambiri angayikire mankhwala mu menyu wanu. Tomato amazipanga zothandiza, iwo luso kuti akwaniritse ndi kuonjezera zokolola ndi lycopene. Ndi antioxidant kuti amalimbana ufulu ankafuna kusintha zinthu mopitirira. Kamodzi m'thupi ndi njira yotupa, timamva nkhawa, maganizo, sitingathe kusonkhanitsa maganizo anga. Zonsezi si kuthandiza zokolola. Komanso, lycopene kumathandiza kuchotsa poizoni, kuchititsa matenda selo.

biringanya

Onetsetsani kuti adye biringanya ndi khungu. Kumeneko muli zakudya za mankhwala. Biringanya kumathandiza kuti muzilankhulana bwino pakati pa maselo a mu ubongo, ndipo zimenezi zikuonekera bwino ndi maphunziro ambiri.

amondi

Pamene shuga magazi ayamba kusiya mumaona kutopa. Ukadzuka njala, zimakuvutani kulamulira maganizo, manja anayamba kunjenjemera. Kafukufuku akusonyeza kuti ungatilepheretse yachibadwa kuzindikira zambiri. Kudzadya pang'ono amondi mtedza. Ichi ndi mafuta kwambiri kwa ubongo zomwe adzasunga magazi anu shuga pa mlingo khola, kudzakuthandizani kuganizira ndi ntchito mwaphindu.

mbewu ya mpendadzuwa

Ife tonse tikudziwa kuti kusagona tulo ndi zambiri worsens tsiku. Ngati inu akamwe zoziziritsa kukhosi mpendadzuwa mbewu, mungathane ndi kumverera lowopsya la kugona ndi irritability. Mbeu ali tryptophan, asidi izi kwa amino mofulumira n'kukhala serotonin - ndi mtundu kuti ndi udindo mlingo wa mphamvu ndi kumverera kwa chimwemwe.

mtedza

Izi mtedza zokoma angathandize lathyathyathya m'mimba chifukwa zili mkulu wa magnesium, kuwonjezera, iwo zambiri choline. vitamini kumathandiza kukumbukira ndi bwino maganizo ndi mphamvu zimatiyika.

mbewu fulakesi

mbewu fulakesi ali olemera mu mafuta opindulitsa, zomwe Zimachititsa ubongo. Kudya phala awo, mitanda lopangidwa cocktails kamapezeka m'mafuta.

walnuts

N'zosatheka kukwaniritsa zokolola pambuyo usiku tulo, kuchititsa mmene alili. Chipulumutso zakudya zokhala serotonin. Mwachitsanzo, zambiri za mankhwala mu walnuts, amene bwino maganizo ndi amawathandiza kudya.

soseji ng'ombe

Asafikeko ku semis, koma nyama anaphika inu zabwino. Kafukufuku wasonyeza kuti ndi kusowa kwa ayironi m'thupi zina ndi maganizo yachibadwa zambiri. The ng'ombe muli zambiri chitsulo. Kudya ndalama zochepa pa nkhomaliro kusonkhanitsa mphamvu kwa yowerukira.

nsomba

Nsomba kutumikira lili pafupi makumi asanu pa zana a mlingo tsiku vitamini _B6. Malinga ndi kafukufuku wa sayansi, vitamini zimenezi zimathandiza kulera chilimbikitso. Kupanda izo zimayambitsa kumverera maganizo. Pankhaniyi, n'zovuta kukhala zokolola. Pali ubwino wina. vitamini Izi zimathandiza kuthana ndi mavuto molongosola, impulsiveness ndi ofuntha.

ng'ombe organic

The ng'ombe wolemera mu chitsulo. Asayansi apeza kuti akazi ndi milingo okwanira chitsulo m'thupi kulimbana bwino ntchito maganizo.

Greek yogurt

mankhwala lili Tyrosine - ndi kwa amino asidi kuti umabala dopamine ndi norepinephrine. timene zimenezi kumukweza maganizo.

mkaka chokoleti

Ngati mukufuna kuchitira nokha kuti mchere, kumwa pambuyo kulimbitsa thupi ndi. A mndandanda wonse wa maphunziro kusonyeza kuti mkaka kumwa chokoleti amathandiza kuti kubwezeretsa minofu ndi bwino atengere maganizo.

lonse mbewu

Wholegrain akamwe zoziziritsa kukhosi osati kukuthandizani kuonda, kukuuzani CHIKWANGWANI, komanso lembani thupi lanu ndi mavitamini, mwachitsanzo, kupatsidwa folic acid. Komanso, mbewu lonse lino vitamini _B12 zofunika luso kuganizira.

wobiriwira tiyi

Ndi N'zosadabwitsa zothandiza chakumwa. Izo kufulumizitsa kagayidwe, kupanga khungu chowala, moto mafuta owonjezera, ndipo amathandiza kuganizira.

khofi

Coffee lili osati tiyi kapena khofi komanso dopamine. Dopamine - mankhwala kuti bwino maganizo ndi amathandiza ndi moyo wathanzi. Amathandiza ntchito ubongo ndi bwino kukumbukira.