Kuv noj dab tsi thaum kuv lub caij nyoog?

Vim li cas thiaj saib xyuas koj cov zaub mov thaum cev xeeb tub?

Koj puas nkees thiab ntxhov siab ntau thaum koj lub sijhawm? Qhov no yog vim poob rau hauv serotonin, neurotransmitter ntawm zoo siab heev, tab sis kuj mus rau ib tug tseem ceeb poob ntawm hlau. Ntshav qab zib, uas yog hais tias qib ntawm cov piam thaj hauv cov ntshav, kuj pib poob qis. Cov xwm txheej no ua ke suav nrog rau qhov zaus ntawm cov twj tso kua mis uas koj tuaj yeem ntsib ntawm lub sijhawm tseem ceeb no hauv kev coj khaub ncaws. "Yog li lub cev yuav them rov qab los ntawm kev rov ua dua nws cov kev siv zog rau tswj qhov sib npaug zoo tshaj plaws. Qhov no ua rau kev siv nyiaj caloric ntxiv, "piav qhia Mélodie Noël, tus kws noj zaub mov noj hauv Maisons-Alfort (94). Qhov laj thawj: koj tuaj yeem tshaib plab thiab xav tau cov tais diav qab zib…

Yuav noj dab tsi thaum lub sij hawm koj lub sij hawm kom tsis txhob hnyav?

“Tab sis ceev faj, tus kev siv hluav taws xob lub sij hawm tsis yog qhov tseem ceeb. Peb tsuas hlawv xwb 500 kcal Nyob rau tag nrho lub sijhawm no, qhov nruab nrab ntawm 100 kcal ib hnub lossis qhov sib npaug ntawm 2 squares ntawm chocolate, ” ceeb toom Mélodie Noël. Yog li ceev faj txog kev ntshaw yuam kev uas ua rau hnyav nce. Los ntawm kev nyiam cov khoom noj uas muaj hlau - nqaij liab, paj npleg dub, lentils - thiab cov, tsis qab zib heev, uas txwv tsis pub muaj kev hloov pauv hauv cov ntshav qab zib, peb tuaj yeem tiv thaiv qhov tsis xis nyob txuas nrog kev qaug zog ntau dhau.

"Koj tuaj yeem faib zaub mov thiab muab koj tus kheej ib lossis ob qho khoom noj txom ncauj ib hnub - 1 khob ntawm almonds + 1 txiv tsawb lossis 1 square ntawm tsaus chocolate - los tswj cov mloog tag nrho », Qhia Mélanie Noël. Tus kws tshaj lij kuj pom zoo kom xyaum ua lub cev thaum koj muaj koj lub sijhawm. "Endorphins raug tso tawm hauv lub cev, uas txhawb kev tsim cov serotonin thiab yog li ntawd, lub siab zoo. » Tsis muaj ntxiv "kev xav" tawg uas qab zib dhau los yog rog dhau! “Thiab nco ntsoov hydrate koj tus kheej zoo. Haus 2 litres ntawm magnesium los yog calcium dej (Hepar los yog Contrex) yuav pab txo tau qhov o los yog cem quav kom zoo, "nws xaus lus.

Cov zaub mov noj thaum koj lub sijhawm

Oats rau lub sijhawm cravings

Nws cov carbohydrates muaj cov nyhuv tranquilizing rau lub hlwb. Nws glycemic Performance index, qis heev, tso cai rau nws maj mam nqus los ntawm lub cev thiab yog li tiv thaiv kev ntshaw. Nws tuaj yeem noj tau siav raws li cov hmoov txhuv nplej siab lossis hauv daim ntawv ntawm flakes. Txoj cai noj tshais: 3 mus rau 5 tablespoons.

Yog vim li cas noj qe thaum lub sij hawm koj lub sij hawm

Lawv xa cov protein kom zoo kom nres txhua hnub. Cov nplua nuj nyob hauv tryptophan, ua ntej ntawm serotonin, lawv muaj vitamin B6 uas pab txo qis qaug zog. Koj puas muaj cov cholesterol? Tsis txhob ntshai, tsuas yog tsis txhob overtake 3 qe ib lis piam.

Cov txiv hmab txiv ntoo dab tsi noj thaum koj lub sijhawm?

Kuv cov vitamin B6, txiv tsawb yog cov txiv hmab txiv ntoo nyiam thaum lub sij hawm txoj cai. Nws txhawb kev tsim ntawm tag nrho cov neurotransmitters txuam nrog mus ob peb vas. Nws cov ntsiab lus potassium zoo pab txo cov leeg nqaij thiab txo qhov mob lub sijhawm. Thaum kawg, qhov me me ntawm cov vitamin C nws muaj guarantees zoo dua nqus hlau.

Raw spinach nplooj rau kev thauj mus los thiab vitamin C

Muaj fiber ntau, lawv pab kev thauj mus los! Lawv kuj tau muab tso rau ntawm lub phaj rau cov vitamin C uas lawv muaj. Tsuav koj tsis noj lawv! Zoo li ntau cov nplooj ntsuab ntsuab, xws li broccoli, chard, thiab arugula, spinach yog qhov zoo ntawm cov hlau.

Hlau galore nyob rau hauv cov nqaij liab

Cov ntsiab lus hlau nws muaj ua rau nws muaj peev xwm los them nyiaj rau qhov poob tseem ceeb thaum lub sij hawm no ntawm kev coj khaub ncaws. Thawj koom ruam ntawm ib feem ntawm 100 mus rau 150 g / hnub thiab xaj daim npav tsawg steak los yog ntawm taw tes txhawm rau khaws nws cov kab ke. Lwm lub ntsiab lus muaj zog: nws cov protein kom tsawg.

Almonds: cov tshuaj tiv thaiv kev qaug zog thaum cev xeeb tub

Yog tias koj nkees, lawv yog koj cov phooj ywg! Ntawm qhov tod tes, cov zaub proteins no pab koj tawm tsam kev tshaib plab thiab yog li ntawd, nibbles. Ntawm qhov tod tes, lawv cov nplua nuj nyob hauv magnesium tiv thaiv kev qaug zog, txhawb cov leeg nqaij thiab tsim cov serotonin. Rau ib khoom noj txom ncauj : xaiv tag nrho, unshelled thiab dawb almonds. 15 mus rau 20 ib hnub yog txaus!

Salmon, satiating thiab anti-inflammatory

Ib qhov chaw ntawm cov protein, salmon yog a satiating ntses. Nws cov rog zoo yuav txiav kev tshaib kev nqhis thiab txo qhov nqus ntawm cov suab thaj hauv lub cev. Vim tias nws muaj omega 3, fatty acid tseem ceeb rau lub hlwb, nws txhawb kev tsim cov serotonin. Cov no kuj pab txo qhov mob.