Bayan hunturu mai sanyi, a waje da taga duk abin da ke motsawa da kuma bugunsa, tsuntsaye suna raguwa, yanayin kuma yana cikin zane? Kuma ga alama jiki ya fadi a cikin hibernation kuma yarinya ya zama aboki? A wannan lokacin na shekara, halin da ake ciki ... shi ne al'ada. Amma ba a cikin melancholy ba shi daraja. Za a taimake mu ta hanyoyi masu sauƙi don inganta yanayin da jin daɗi ta hanyar abinci mai kyau. Bayan haka, abin da muke ci kai tsaye yana shafar jiharmu!
Da farko, yana da muhimmanci ba kawai abin da muke ci ba, har ma yadda muke yi.
1. A lokacin cin abinci ka yi ƙoƙari kada ka yi sauri, ka ji daɗin ƙanshi da dandano kayan da kake so. Jin dadin cin abinci.
2. Tebur ko wani abu na yadudduka dole ne orange ko rawaya, suna taimakawa wajen motsin zuciyarmu a lokacin cin abinci. Idan kuna da wahala a aiki, saka launin shuɗi ko kore a lokacin abincin dare, zai taimaka wajen shakatawa.
3. Juyawa abincin abinci a cikin al'ada na musamman, kada kuyi magana game da matsaloli da damuwa, sauraron kiɗa mai dadi, haskaka kyawawan kyandir.
4. Sha lita lita na ruwa a kowace rana, kamar yadda jiki zai iya shafar jiki ba ta hanya mafi kyau ba. Yi ƙoƙarin rage yawancin kofi, shayi da kuma cola. M kamar yadda ya kamata a fara kallo, a cikin manyan lambobi suna da mummunar tasiri.
5. Kada ku daina karin kumallo, yana ba da makamashi mai karfi don dukan yini. Idan ba ku ci kome ba da safe ko ku kama da bun da kofi a kan tafi, jiki ba zai sami kayan da ake bukata ba kuma zai zama mai laushi. A wannan yanayin, yayin da rana za ku buƙaci ci abinci, ku ci wani abu mai dadi da yawan kalori, kuma hakan zai haifar da sauyewa a cikin jini da makamashi. Kayan abincin karin kumallo ya ƙunshi 'ya'yan itace, kyawawan gida ko yogurt da dried' ya'yan itatuwa.
6. A maimakon naman abinci guda uku, yana da kyau a shirya 5-6; Tabbatar ƙara ƙarar abincin rana da abun ciye-ciye, kuma da dare ku sha gilashin madara ko yogurt. Saboda haka za ku guje wa hare-haren yunwa, kuma za a kiyaye mahimmancin makamashi a cikin yini.
WANNAN YAKE GASA KUMA?
Vitamin da ma'adanai suna taka muhimmiyar rawa idan yana da yanayi mai kyau da halin farin ciki! Babban hanyar inganta yanayin da jin daɗin rayuwa shine adadin waɗannan abubuwa a jiki.
Vitamin C wajibi ne don assimilation baƙin ƙarfe (muhimmin mahimmanci ga halin kirki), ana samuwa a cikin citrus, kiwi, abarba, faski, broccoli da barkono.
Vitamin E da selenium: taimaka wa jiki ku jimre wa jarabawar jiki da tunanin. Sources: alkama alkama mai hatsi, hatsi, qwai, alayyafo, soya, albasa, tuna, tumatir.
B bitamin taimakawa wajen samar da makamashi daga masu sukari wanda ke zuwa tare da abinci, musamman ma bitamin B12, wanda ke taimakawa wajen daidaitawa da daidaitaccen tunani. Ma'anar: yisti mai siyar, algae, nama, abincin teku, kayan kiwo, ƙwai, ƙwayar alkama.
Magnesium, calcium da zinc sune uku don yaki da blues. Magnesium an san shi a matsayin ma'adinai mai mahimmanci, inganta yanayin, yana taimakawa wajen shawo kan alli, ya juya sukari cikin makamashi. Sources: hatsi, abincin teku, cakulan baki, soy, almonds da walnuts. Calcium yana bada ƙarfin, kuma zinc yana ƙaruwa da hankali da kyautata ƙwaƙwalwa.
Potassium: yana taka muhimmiyar rawa a cikin aikin da tsarin yunkuri. Tsaya a cikin dankali, ayaba da wasu 'ya'yan itatuwa.
Iron: yana da muhimmanci don samar da kyallen takalmin jiki tare da oxygen. Rashin haɓaka yakan haifar da gajiya. Sources: ƙwayoyin abinci, nama, hanta, alayyafo, dried apricots, hatsi.
10 MAGAMA GA DOMINI
Oranges. Lokacin da kake ƙarƙashin rinjayar danniya, hanyoyi na jiki suna karuwa sosai, wanda zai shafi lafiyar jiki da kuma tunanin mutum. A wannan lokacin, yana da mahimmanci don caji da bitamin C, rashin abin da ke haifar da ciki. Ganyayyaki suna da wadata a cikin wannan bitamin, da kuma folic acid da wasu abubuwa da suka cancanta ga tsarin jin tsoro.
Honey. Wannan maganin ya saba amfani da ita don magance matsalolin, kuma don inganta aikin zuciya. A cikin zuma, kwayoyin phosphates sun wuce kima, wanda ya tsara zuciya da kuma inganta jini. I Ayaba. Wannan 'ya'yan itace mai arziki a bitamin B6, wajibi ne don samar da serotonin. Suna da yawa magnesium, potassium da fiber.
Albasa. A cikin nauyin tsari, albasa suna aiki da farin ciki, ba maimaita cewa yanke shi ba daga hanya mafi kyau. Duk da haka, idan kuka ƙara shi a miya ko na biyu tasa, zai ba da dukkan kayan da yake da shi. Albasa zasu taimaka wajen shakatawa tsokoki.
Salad salad. A cikin al'adun mutane, an dauke shi da kwarewa. A tsakiyar zamanai an yi amfani dashi a maimakon opium. Wani farantin alkama mai tsami da man zaitun don abincin dare zai shawo kan rashin barci.
Milk, gida cuku da yogurt. Abubuwan da ke cikin ƙwayoyi suna dauke da acid, wanda ya inganta samar da serotonin, hormone na farin ciki. Domin kada ku rage yawan calories da ku, ku zaɓi zaɓin mai-mai-mai.
Apples. Da sauƙin sauƙi, musamman ma idan akwai su a cikin komai a ciki, daidaita ma'ajin sukari cikin jini kuma cajin da makamashi. Ba abin mamaki ba cewa kalmar Turanci ta ce: daya apple a rana - kuma babu matsaloli!
Cocoa. Wasu nazarin na nuna cewa wannan samfurin yana ƙaruwa wajen samar da serotonin, hormone wanda yake sarrafa yanayin. Cocoa yana kawo motsin zuciyarmu kuma yana kunna kwakwalwa.
Red kifaye. An sani an dauke da omega-3 fatty acid. Masana kimiyya sun tabbatar da dangantakar kai tsaye a tsakanin rauninta da rashin tausayi.
Strawberries. Ya ƙunshi fiber mai soluble, wanda ke taimakawa narkewa da kuma sarrafa jini sugar, ya rage rage irritability.
MENU MUKA.
Zaɓuɓɓukan Abinci
Tea da skimmed madara + 50 grams na gida cuku + 1 peach
Cocoa tare da madara + 2 kiwi
Tea tare da lemun tsami + gurasa daga gurasar gurasa da zuma + 2 kwakwalwa. dried apricots
Kofi tare da madara mai yalwa + oatmeal
Na ganye shayi + muesli tare da madara
Zaɓuɓɓukan abincin rana
1 apple
1 yogurt mai-mai-mai
1 gilashin sautin ruwan 'ya'yan itace da aka squeezed
1 banana
200 g strawberries
Zaɓuɓɓukan abincin rana
Salatin salatin da man zaitun + salmon mai yayyafa da shinkafa shinkafa
Gurashin kayan lambu tare da alayyafo + nono nono dafa tare da apple
Gwangwani nama + kore wake + 1 orange
Salatin salatin da albasa + kananan alade + 1 banana
Gurashin kifi + da albasa da shinkafa + 2 tangerines
Zaɓuɓɓuka don abincin abincin rana
Gilashin ruwan tumatir + 6 inji. almonds
1 yogurt + 2 kwakwalwa. kuki na takalmin
1 apple + 4 walnuts
1 gilashin ruwan ciyawar abarba + 50 grams na cuku
2 kiwi
Abincin dare
Salatin daga tumatir (3 tumatir, 20 g albasa, man zaitun) + scrambled qwai tare da zucchini + 1 pear
Naman kaɗa tare da namomin kaza + stecced broccoli + 1 apple
Alayyafo tare da naman alade + naman alade + 1 yogurt
Ragout na zucchini tare da tumatir + cod for steaming + 1 kiwi
1 yanki na kaza + Boiled dankali + 3 inji mai kwakwalwa. prunes