Cov rog tseem ceeb
Cia peb pib lub ntsiab lus ntawm cov khoom noj uas tuaj yeem txhim kho lub siab los ntawm kev sib tham txog qhov tseem ceeb fatty acids, feem ntau hu ua omega-xNUMX… Cov rog polyunsaturated noj qab nyob zoo no feem ntau pom nyob rau hauv oily ntses - salmon, trout, mackerel, sardines thiab tuna tshiab.
Raws li cov kws tshawb fawb, qib qis ntawm omega-3 fatty acids hauv cov ntshav tau pom nyob rau hauv cov neeg uas muaj kev nyuaj siab. Khoom noj khoom haus tshwj xeeb pab kho nws, thiab nrog rau nws lub siab. Omega-3s muaj peev xwm kho qhov tsis txaus ntawm qee yam khoom hauv lub hlwb. Peb tab tom tham txog kev muab kev hloov pauv ntawm cov ntaub ntawv ntawm cov paj hlwb thiab cuam tshuam rau lub siab. Rau qee qhov, qee qhov omega-3s tuaj yeem muab piv rau cov tshuaj tiv thaiv kev ntxhov siab. Txawm li cas los xij, rau cov neeg uas tsis tau muaj kev nyuaj siab, omega-3s kuj pab kom tsis txhob muaj lub siab phem. Thiab qhov no yog lwm qhov laj thawj suav nrog cov ntses rog ntau hauv koj cov zaub mov, uas twb tau nrov - vim nws muaj peev xwm tiv thaiv kab mob plawv. Txhawm rau ua tiav cov txiaj ntsig, koj yuav tsum haus 1 mus rau 9,6 grams ntawm omega-3 ib hnub twg, uas, los ntawm txoj kev, yog ntau heev: qhov nruab nrab ntawm 200 grams ntses muaj 6,5 grams fatty acids.
Koj tsis nyiam ntses? Tom qab ntawd tau txais kev noj qab haus huv fatty acids los ntawm cov nroj tsuag (txawm tias lawv tsis nqus tsawg). Sim nws flax noob (nws tuaj yeem muab ntxiv rau muesli, yogurt lossis zaub xam lav), flaxseed roj, taub dag noob thiab walnuts… Thaum kawg, muaj kev xaiv cov roj ntses ntxiv.
Roj qeeb
Yog tias koj hla noj su thiab xav tias koj tus kheej pib nqus hauv plab, thiab koj lub zog poob qis, tsis txhob ncua lub xeev no - txwv tsis pub koj lub siab yuav sai sai.
Nws yog ib qho tseem ceeb rau kev puas siab puas ntsws kom koj cov ntshav qab zib kom nyob ruaj khov. Ib txoj hauv kev yog noj cov zaub mov tsis tu ncua nrog qhov ntsuas glycemic qis qeeb-breaking carbohydrates… Ntawm cov khoom zoo li no whole grain bread thiab cereal, brown pasta, brown rice, taum thiab lentils... Proteins thiab rog kuj pab qeeb qhov nqus ntawm carbohydrates thiab yog li txo qis glycemic Performance index ntawm zaub mov. Fiber ua tib yam, yog li tsis txhob hnov qab txiv hmab txiv ntoo thiab zaub.
Qee lub sij hawm ib lub qab zib bar, ib qho khoom qab zib los yog cov tshuaj yej qab zib tsuas yog pab txhawb thiab txhawb nqa. Qhov zais cia yog yooj yim: qab zib yog ceev-digesting carbohydrateuas stimulates zus tau tej cov serotonin, uas yog lub luag hauj lwm rau kev txhim kho mus ob peb vas. Tab sis qhov no tshwm sim sai sai, thiab koj rov muaj kev tsis muaj zog thiab xav tias tshaib plab. Yog li ntawd, nws yog qhov zoo dua rau khoom noj txom ncauj rau ib yam dab tsi uas yuav muab koj lub zog rau lub sijhawm ntev. Qhov no tuaj yeem yog cov ncuav qab zib qhuav oatmeal los yog oatmeal cracker nrog cov rog tsawg cheese lossis ib diav ntawm zib ntab.
Kev khaus, kev noj zaub mov nyuaj yog lwm tus yeeb ncuab ntawm lub siab zoo. Kev txwv ntawm cov zaub mov thiab calories yuav ua rau koj raug kev txom nyem los ntawm kev tsis muaj cov neeg hlub, thiab feem ntau cov khoom noj tseem ceeb. Li no - kev nyuaj siab thiab kev xav tsis zoo (thiab qhov no tau lees paub los ntawm kev tshawb fawb). Yog li ntawd, nws yog qhov zoo dua tsis txhob tso cov mis nyuj thiab tsis hloov mus rau cov khoom noj muaj roj tsawg. Nws yog qhov ua tau zoo dua los kos cov phiaj xwm yuag maj mam ua ke nrog kev ua si lub cev.
Tsis muaj cov vitamins thiab minerals yog lwm qhov ua rau lub siab xav, tshwj xeeb tshaj yog thaum nws los txog vitamin C, B vitamins (feem ntau folic acid, vitamins B6 thiab B12, uas muaj nyob rau hauv cov nqaij, siab, qe thiab khoom noj siv mis), zinc thiab selenium. Koj tuaj yeem normalize lawv qib nrog kev noj zaub mov zoo lossis noj cov vitamins thiab minerals hauv cov ntsiav tshuaj. Nqaij npuas muaj ntau zinc, selenium thiab vitamins B. Cashew ceev yog nplua nuj nyob rau hauv zinc thiab selenium.
Chemistry ntawm kev zoo siab
Txawm tias zoo mus ob peb vas yog nyob rau hauv ntau txoj kev xwb chemistry, tshwm sim ntawm neurotransmitters ua hauj lwm nyob rau hauv lub hlwb. Ib qho ntawm cov tseem ceeb ntawm lawv - serotonin, theem qis uas cuam tshuam nrog kev nyuaj siab. Ntau cov tshuaj tiv thaiv kev ntxhov siab ua haujlwm tshwj xeeb txhawm rau nce qib serotonin. Tab sis qhov no tuaj yeem ua tiav hauv txoj hauv kev ntau dua. Cov kev tshawb fawb pom tau tias kev noj zaub mov amino acid tryptophan kuj tseem siv los ntawm lub hlwb los ua serotonin, pab tus neeg tswj lawv lub siab thiab muaj kev ntseeg siab rau tus kheej. tryptophan pom nyob rau hauv cov nqaij ntshiv, tshwj xeeb tshaj yog qaib ntxhw, mis nyuj, qe, thiab legumes (taum thiab lentils).
Cawv tsis yog kev xaiv! Nyob rau hauv lub xeev ntawm kev ntxhov siab lossis kev nyuaj siab, tib neeg feem ntau tig mus rau cov dej cawv, vam tias yuav siv lawv los kov yeej txoj kev nyuaj siab. Cawv txo qis kev ntxhov siab thiab luv luv ua rau lub siab kaj, tab sis nws kuj ua rau muaj kev nyuaj siab thiab cuam tshuam cov ntshav qab zib. Peb tsis txhawb kom koj hla cawv ntawm noj hmo los yog cocktails ntawm ib tog phooj ywg. Tab sis yog tias nrog kev pab ntawm cawv koj xav tias yuav tsis nco qab txog txhua yam teeb meem, feem ntau koj yuav yuam kev.
Cov khoom zoo
Oily ntses - omega-3 fatty acids
Flax-noob - omega-3
Brazil txiv ntseej thiab almonds - omega-3, vitamin E, selenium
Tag nrho grain - tsis muaj glycemic Performance index, B vitamins, selenium
oat - glycemic Performance index qis, stabilizes ntshav qab zib
Taum thiab lentils - tryptophan thiab protein
Cabbage thiab spinach - folic acid
Kiwi, strawberry, dub currant thiab citrus - cellulose
Cov nqaij ntshiv - tryptophan, B vitamins thiab protein