Don farawa da shi wajibi ne a bi ka'idojin liyafar abincin da ya saba da kowa:
akwai kadan, amma sau da yawa (sau 5 a rana da fiye) yana da amfani fiye da yin shi a cikin manyan wurare sau biyu a rana;
Daidaita rarraba cin abinci a lokacin rana ya kasance kamar haka: karin kumallo - game da kashi uku na jujjuya duka, don abincin rana - 40%, kwakwalwan matsakaici tsakanin abinci - 10%, abincin dare - 20%;
Gishiri ya kamata a cinye shi a matsayin kadan - ba fiye da shi wajibi ne don dafa abinci ba;
Kyafaffen kayan shafa, mayonnaise da abinci mai gwangwani, da sauran abinci mai nauyi ga jiki daga abinci ya kamata a cire shi gaba daya;
Har ila yau, kada ku shiga cikin giya da sutura;
zai taimaka wajen ƙarfafa shayi ta shayi tare da infusions na daji fure, aronia, ashberry ganye, nettle ganye da rubbed bushe karas. Ana iya haɗuwa da jita-jita, to, shayi zai zama multivitamin.
Wani kuma zai yi amfani da kayayyakin maganin antidepressant wanda zai taimaki jikin ya magance matsalolin. Wadannan samfurori sun haɗa da banda cakulan guda daya kawai (ko da yake yana bada sakamako mai kyau lokacin cinyewa a cikin allurai). A gaskiya ma, antidepressants sun fi yawa.
Kifi da damuwa
Da farko, ita ce kifi na teku wanda ya ƙunshi babban adadin acid omega-3. Irin wannan abincin ya rage samar da cytokines cikin jikin da ke tashi daga cikin matsin zuciya da kuma kumburi. Omega-3 acid yana ƙin ƙaddamar da hormones na damuwa, sautin zuciyar tsoka da kuma daidaita matsin lamba.
Kayan kabeji daga dukan damuwa
Bugu da ƙari, kifi, kabeji broccoli zai taimaka mai yawa daga damuwa. Yana da mai yawa acid acid da bitamin B1, da amfani ga jiki a cikin overstrain, ciki, cramps da tsoka zafi. Ko da a cikin broccoli, babban abun ciki na bitamin E, potassium da Omega-3 acid - amfani da su zai karfafa zuciyar tsoka da jini.
Girma yanayi tare da alli da aidin
Abincin da ke dauke da abincin da ake ciki ya zama mahimmanci ga jiki a cikin halin damuwa. Sea Kale, wasu berries, kayan lambu da 'ya'yan itatuwa (alal misali, albarkatun, tafarnuwa, strawberry, guna, karas da wake waken soya), jarabobi da kuma kayan da aka yi da kayan abinci na musamman. Iodine yana da sakamako mai tasiri a tsarin endocrin kuma ta inganta yanayi. Bugu da ƙari, bromine da ke cikin teku Kale yana da tasiri a jiki.
Rashin gajiya a cikin jiki kuma daya daga cikin mawuyacin damuwa da rashin jin dadi. Saboda haka, samfurori da ke dauke da alli, za a iya daukar nauyin antidepressants. Wannan madara, beets, wake da hatsi gari. Amma musamman ma yawancin alli a cikin almonds, wanda kuma akwai yalwaccen bitamin B2, wadda ke ƙarfafa samar da serotonin da magnesium, wanda ke taimakawa wajen karfafa tsarin mai juyayi.
Gwa ga zuciya da ruhu
Choline wani abu ne wanda raunin jiki a cikin jiki zai iya haifar da raguwa, rage ƙaddarar har ma da ciki. Rashin katako za a iya cika shi ta hanyar cin nama. Musamman amfani ne quail, saboda abun ciki na glycine a cikin su, matsa lamba normalizing da kuma dace da shafi na zuciya da jijiyoyin tsarin.
Dadi da amfani
Kuma ba shakka, yadda za a magance matsalolin, da ƙarfin ƙarfin jiki zai taimaka wajen amfani da 'ya'yan itace. Mafi amfani da samuwa a wannan lokacin na shekara shine pears, inabi da ayaba.
Wani darajar cin abinci da ganyayyaki, daya daga cikin 'ya'yan itace yana dauke da bitamin C kullum. Kuma idan ka yanke wannan' ya'yan itace a rabi, yayyafa da sukari da kirfa da gasa a cikin tanda - ba zai zama da amfani ba wajen fadawa danniya, amma har da kayan dadi sosai.
Bon sha'awa!