txheem
Cov zaub mov xaiv kom haum thaum seem zen
Yog, magnesium thiab B vitamins
Magnesium yog cov tshuaj tiv thaiv kev ntxhov siab par Excellence. Qhov tseem ceeb rau kev tsim cov serotonin, nws muaj cov nyhuv soothing. Gourmets yuav zoo siab, chocolate muaj ntau ntawm nws. Tshwj xeeb tshaj yog dub, vim hais tias cov nplua nuj nyob rau hauv cocoa, ntau magnesium nws muaj. Lwm yam khoom noj uas nyiam: txiv hmab txiv ntoo qhuav (prunes, apricots, thiab lwm yam), oilseeds (txiv ntseej, almonds, thiab lwm yam) thiab pulses. Zoo reflex ib yam nkaus: xaiv cov dej ntxhia uas muaj magnesium zoo li Hépar, Badoit, Vichy. Cov vitamins B6 thiab B9 yog cov phooj ywg ntawm cov paj hlwb zoo.
Txhawm rau refuel, noj tsawg kawg yog 5 txiv hmab txiv ntoo lossis zaub ib hnub, nphoo cov zaub xam lav nrog cov noob nplej. Thiab es tsis txhob xaiv tag nrho cov nplej thiab qhob cij, vim hais tias cov vitamins, concentrated nyob rau hauv lub plhaub ntawm lub grain, yog zoo khaws cia zoo dua nyob rau hauv refined khoom.
Protein, rog thiab carbohydrates yog qhov zoo rau koj txoj kev coj ncaj ncees!
Proteins ua lub luag haujlwm tseem ceeb hauv kev ua haujlwm ntawm txhua lub hlwb hauv lub cev, thiab yog li ntawd cov hlwb. Lawv muaj cov amino acids, suav nrog tryptophan, qhov nthuav tshaj plaws rau peb lub siab lub ntsws vim nws txhawb kev tsim cov serotonin.
Cov tshuaj hormone no ua lub luag haujlwm tseem ceeb hauv kev xav, kev ntxhov siab, pw tsaug zog thiab txawm tias kev nyuaj siab. Ntawm cov khoom noj uas nplua nuj nyob rau hauv tryptophan: qe, nqaij, qee yam ntses xws li cod los yog Monkfish, mis nyuj thiab nyuaj cheeses (Parmesan los yog Gruyere). Tsis txhob hnov qab txog zaub proteins xws li soya thiab pulses (lentils, cais peas, thiab lwm yam). Txoj cai tempo: peb cov khoom noj mis nyuj ib hnub, 200 g ntawm nqaij los yog ntses muab faib nruab nrab ntawm pluas su thiab noj hmo, thiab pulses peb zaug ib lub lim tiam. Lub hlwb kuj xav tau lipids, uas yog, rog, vim
lawv xyuas kom muaj kev sib kis tau zoo ntawm cov neurons. Ib qho cuab yeej cuab tam rau txo kev ntxhov siab. Thawj koom ruam ntawm omega 3 thiab 6 uas yog cov tswj kev xav zoo heev. Ntawm cov ntawv qhia zaub mov: cov ntses rog (salmon, sardines, mackerel) ob lossis peb zaug hauv ib lub lis piam, thiab rau seasonings, sib txawv ntawm rapeseed, walnut, soy, txiv ntseej thiab txiv roj roj. Thaum kawg, carbohydrates, tshwj xeeb tshaj yog cov suab thaj nyuaj, yog cov roj tseem ceeb rau lub hlwb. Kev noj tsawg dhau ntawm nws txaus ntshai ua rau hyperemotivity. Yog li peb noj nws ntawm txhua pluas noj! Rau pluas tshais, hloov ntawm qhob cij, cereals lossis rusks. Thaum tav su thiab yav tsaus ntuj, xaiv cov qhob cij lossis cov khoom noj uas muaj hmoov txhuv nplej siab (pasta, semolina, qos yaj ywm, pulses, thiab lwm yam), thiab ntxiv 2-3 txiv hmab txiv ntoo hauv ib hnub rau lawv cov kev noj qab haus huv yooj yim, uas lub hlwb kuj xav tau ua haujlwm. . Mollo nrog cov khoom qab zib!
Cawv thiab caffeine, nyob rau hauv moderation
Cawv thiab caffeine-raws li dej qab zib muaj ib qho kev ntxim nyiam ntxim nyiam tiv thaiv lub twj tso kua mis, uas tshwm sim thaum ib tus neeg ntxhov siab. Pob kws Yog tias koj haus ntau dhau, lub paj hlwb yuav dhau los ua kom muaj zog, uas ua rau muaj kev ntxhov siab ntxiv. Hauv ib hnub, txwv koj tus kheej rau ob lub kas fes, lossis sib npaug ntawm 100 ml, thiab ib khob cawv. Raws li rau cov dej qab zib los yog dej qab zib, nws yog qhov zoo dua los haus lawv ib zaug xwb.
Tsis nco qab kev txaus siab ntawm kev noj mov…
Yog tias cov khoom noj uas peb muab tso rau hauv peb lub phaj yog ib qho kev pab zoo kom tau txais kev nyob ntsiag to, txoj kev uas peb noj nws tsuas yog ntau npaum li ntawd. Gulping koj cov pluas noj ntawm qhov nrawm ntawm lub ces kaum ntawm lub rooj yog kev ntxhov siab. Yog xav paub ntxiv, noj koj cov zaub mov hauvua siab ntev, saib xyuas qhov kev nthuav qhia ntawm daim phiaj thiab siv sijhawm los qhia cov sijhawm no rau koj cov neeg koj hlub. Ua tib zoo saib seb koj noj dab tsi, vim tias kev txaus siab rau cov khoom noj uas koj nyiam ua rau muaj kev noj qab nyob zoo. Tsis muaj lus nug ntawm depriving koj tus kheej ntawm nws.
* Co-sau, nrog Dr. Florian Ferreri, ntawm "Anti-Depression Regime," ed. Odile Jacob.