07.00
Ib khob kua txiv lws suav
nplua nuj nyob rau hauv beta-carotene, ib yam khoom uas txhawb T-cell tiv thaiv kab mob. Lawv kuj muaj vitamin B, uas txo cov qaug zog thiab mob taub hau. Txiv lws suav yog ib qho zoo tshaj plaws ntawm lycopene, ib yam khoom uas tuaj yeem tiv thaiv ntau hom mob qog noj ntshav.
Whole grain bread los yog banana muesli
nce serotonin los ntawm lub hlwb. Cov khoom no yuav pab kom muaj lub siab zoo hauv peb lub neej txhua hnub.
yog ib qhov chaw ntawm cov vitamins B, uas koom nrog hauv kev tsim cov serotonin thiab txhawb lub hlwb. Tsis tas li ntawd, txiv tsawb tiv thaiv lub plab phab ntsa los ntawm cov teebmeem ntawm hydrochloric acid, yog li tiv thaiv kab mob gastritis.
Cheese muaj tryptophan, uas tseem koom nrog hauv kev tsim cov serotonin.
11.00
Dub khob cij nrog tsev cheese
siv sijhawm ntev rau kev zom, uas tso cai rau nws maj mam thiab sib npaug muab lub cev nrog cov carbohydrates uas tswj cov ntshav qab zib kom ruaj khov. Yog tias koj cov ntshav qab zib poob qis, koj xav tias nkees, koj lub siab tsis zoo, thiab nrog nws koj lub peev xwm mloog zoo.
muaj cov amino acid tyrosine, uas yog siv los ntawm lub cev los tsim dopamine, uas tiv thaiv overexcitation ntawm lub paj hlwb. Dopamine ua rau lub cev toned, pab tiv thaiv kev ntxhov siab thiab txhim kho tag nrho lub siab.
txiv kab ntxwv kua txiv
muab lub cev nrog vitamin C, muaj cov poov tshuaj, ib qho ntxhia uas normalizes lub plawv dhia thiab ua haujlwm ntawm lub paj hlwb. Tsis tas li ntawd, ib khob ntawm cov kua txiv hmab txiv ntoo compensates rau qhov tsis muaj kua, uas yog ib qho tshwm sim ntawm inattention thiab qaug zog.
13.00
Savoy cabbage risotto nrog salmon
muaj zog soothing. Nws yog qhov zoo dua los ua kom sov nws - txoj kev no nws yuav khaws ntau cov vitamin C thiab potassium, uas yuav ua rau cov hlab ntsha ntawm phab ntsa thiab tiv thaiv mob taub hau thiab qaug zog.
- qhov zoo tshaj plaws ntawm omega 3 fatty acids. Lawv kuj koom nrog hauv kev tsim cov serotonin.
Apples thiab pears
muaj pectin, cov fiber ntau soluble uas ua rau koj cov ntshav qab zib kom zoo thiab tiv thaiv koj los ntawm kev qaug zog vim tsis muaj suab thaj. Txiv apples thiab pears muaj kev noj qab haus huv ntau dua li cov qhob noom xim kasfes, qhov kev noj uas ua rau cov ntshav qab zib nce siab.
Khob dej
Qhov ntau peb haus, qhov chaw tsawg dua rau kas fes. Koj yuav tsum haus tsawg kawg 1,5 litres dej ib hnub twg.
16.00
Txiv hmab txiv ntoo yogurt
nce qib ntawm tryptophan thiab tyrosine hauv cov ntshav. Ob leeg ntawm cov tshuaj no txo qis qaug zog thiab ua kom muaj peev xwm ua kom pom tseeb, uas yog qhov tseem ceeb heev thaum tav su.
Yogurt muaj cov calcium ntau, uas ua lub luag haujlwm txiav txim siab hauv ntau cov txheej txheem tseem ceeb hauv lub cev, suav nrog kev tswj cov ntshav ntws mus rau lub hlwb thiab kev xa cov paj hlwb mus rau cov leeg.
Txiv hmab txiv ntoo qab zib
Yog qhov khoom qab zib zoo tshaj plaws uas koj tuaj yeem xav txog. Ntau cov kev tshawb fawb qhia tias yog tias koj noj 600 grams ntawm txiv hmab txiv ntoo ib hnub twg, nws yuav yog ib qho kev tiv thaiv zoo ntawm cov kab mob plawv thiab oncological. Tsis tas li ntawd, cov txiv hmab txiv ntoo muaj cov carbohydrates ntau, thiab qhov no yog qhov "ceev" lub zog.
19.00
Ib feem loj ntawm zaub xam lav
Yuav luag tag nrho cov tsiaj muaj ib tug calming nyhuv ntawm lub paj hlwb. Cov kws tshawb fawb tau pom cov koob tshuaj microscopic ntawm alkaloid morphine nyob rau hauv cov stems ntawm lettuce, uas yuav pab tau so tom qab ib tug tibneeg hu tauj coob hnub.
Zaub stew, nqaij qaib mis thiab ciabatta
Rau kev tiv thaiv kev ntxhov siab, feem ntau koj yuav tsum sim noj cov nqaij liab tsawg thaum yav tsaus ntuj, hloov nws nrog nqaij qaib - piv txwv li, steamed mis nrog tshuaj ntsuab. Ntau zaub thiab tshuaj ntsuab. Ciabatta yog Italian nplej hmoov nplej uas muaj cov carbohydrates yooj yim, tshwj xeeb tshaj yog thaum ua ke nrog kev tawm dag zog, tuaj yeem pab tswj kev ntxhov siab.
Pineapple, txiv kab ntxwv thiab kiwi zaub xam lav
Thaum lub hnub tsis khoom los txog qhov kawg, koj lub zog reserves feem ntau yog depleted, lub cev tiv thaiv tsis muaj zog. Citrus txiv hmab txiv ntoo thiab kiwi tsuas yog nplua nuj nyob rau hauv vitamin C, uas ntxiv dag zog rau lub cev.
Pineapple muaj ob peb cov vitamins, tab sis nws muaj bromelain, uas muaj txiaj ntsig zoo rau cov ntshav ncig thiab txo cov ntshav siab.
23.00
Ib khob ntawm chamomile tshuaj yej
Soothes, soothes, txo kev ntxhov siab thiab pab koj tsaug zog. Yog tias koj tsis xav tias khaws thiab ziab koj tus kheej los yog tsis muaj sijhawm los sau thiab qhuav, teabags tsis tu ncua los ntawm lub khw muag khoom zoo. Los ntawm txoj kev, tom qab ua tshuaj yej, lawv tuaj yeem txias thiab muab tso rau ob peb feeb ntawm daim tawv muag - qhov no yuav pab kom "hloov" qhov zoo.