"Cov suab thaj ntau dhau hauv cov ntshav, qhov tsis txaus ntawm cov vitamins (B, D), fatty acids thiab amino acids muaj qhov tshwm sim ntawm lub siab", pib Laëtitia Willerval, kws noj zaub mov.
Cov vitamins zoo
Qhov tseem ceeb rau kev noj qab haus huv, B vitamins muaj nyob rau hauv ntau yam khoom noj. Zaub ntsuab (cab, thiab lwm yam) yog nplua nuj nyob rau hauv B9. Ntses thiab qe hauv B12. Cov vitamin B6, uas plays ib qho tseem ceeb luag hauj lwm nyob rau hauv lub synthesis ntawm tej yam neurotransmitters (melatonin, serotonin, dopamine), muaj nyob hauv cov ntses rog thiab nqaij dawb. "Cov tawv nqaij ntawm qos yaj ywm kuj tau ntim nrog cov vitamins. Yog vim li ntawd peb thiaj xaiv lawv bio », Qhia tus kws tshaj lij.
Nqaij, ntses, zaub ntsuab, txiv hmab txiv ntoo, cheese… Hloov koj cov zaub mov kom ntau li ntau tau. “Koj yuav tsum paub qhov ntawd protein (qe, ntses, nqaij, legumes) muaj cov amino acids tseem ceeb, xws li tryptophan. Cov no pab lub cev tsim cov neurotransmitters nto moo rau lub siab zoo (serotonin, dopamine, thiab lwm yam) ", tus kws tshaj lij txuas ntxiv mus.
Lwm tus phooj ywg: tus magnesium. Tag nrho cov nplej, lentils thiab chocolate muaj nws. Willerval hais tias "kom 'qhib' cov tshuaj hormones kev noj qab haus huv, peb kuj xav tau cov vitamin D (hauv qe qe thiab roj ntses), "Willerval hais. Xaiv cov khoom noj uas muaj tag nrho cov hmoov txhuv nplej siab uas ua rau kom tsis txhob muaj suab thaj thiab tshem tawm kev ntxhov siab!
Saib xyuas qab zib ! Chocolate tuav los yog khoom qab zib tsim ib qho reactive hypoglycemia uas txhawb kev chim siab ... Tsis txhob haus dej qab zib, kua txiv hmab txiv ntoo qab zib, khoom qab zib ...
Sardines
Cov ntses me no nplua nuj nyob rau hauv omega 3. Cov fatty acids zoo no pab lub cev tsim serotonin thiab melatonin. Nws kuj muaj vitamin D thiab magnesium. Noj cov kaus poom los yog grilled sardines (yuav ceev faj nrog overcooking kom tsis txhob poob nws cov txiaj ntsig).
qe
Lawv puv nkaus protein uas muaj cov amino acids tseem ceeb rau peb txoj kev noj qab haus huv. Tab sis kuj muaj cov vitamins D, B12 thiab omega 3. Khaws cov yolk kua (poached, calf, boiled qe). Cov as-ham hauv lub qe yuav zoo dua absorbed los ntawm lub cev. Ntawm chav kawm, nyiam cov qe organic
vim cov hens tau noj (nrog rau lwm yam) nrog cov noob flax.
lo ntsiab muag
Lentils, no super-legumes, yog ib qho zoo qhov chaw ntawm cov proteinmagnesium thiab vitamin B9. Soak lawv rau 1 los yog 2 teev, ces yaug lawv ua ntej simmering lawv nrog tshuaj ntsuab thiab aromatics. Zam kev yuav khoom npaj txhij-ua noj lentils hauv kev npaj. Cov no yog fatter thiab yog li hnyav dua rau zom.
Almonds thiab walnuts
Oilseeds tseem tsis tau tiav wow peb. Lawv tso cai rau koj los sau cov magnesium (kom tswj kev ntxhov siab) thiab omega 3. Hauv kev sib tsoo, tom lawv tov nrog raisins, piv txwv li. Thiab nco ntsoov ntxiv lawv rau koj qhov kev npaj ncuav hauv hmoov los yog nplawm.
Beaufort
Feem ntau cov cheese muaj tryptophan, tab sis tshwj xeeb tshaj yog cov uas muaj ib tug nyuaj muab tshuaj txhuam, xws li Beaufort. Nws txhawb kev tsim khoom ntawmkev noj qab haus huv cov tshuaj hormones. Muab tso rau ntawm lub tais, cia koj cov menyuam pom nws thiab tsis txhob yig ua kom nws gratin hauv cov hlais ntawm koj lub caij ntuj no tais.
Zaub cob pob
Cov zaub uas yog tsev neeg cruciferous yuav ua rau koj zoo siab! Cov vitamins B9, B6, C thiab magnesium ... Cov no yog cov concentrates ntawm cov txiaj ntsig. Txhawm rau khaws lawv cov as-ham, steam koj broccoli thiab pab lawv ua zaub xam lav nrog rapeseed lossis txiv roj roj.
Cov qhob noom xim kasfes
Tsaus, nrog tsawg kawg 70% cocoa, nws muaj magnesium. Thiab magnesium muaj tryptophan, ua ntej rau serotonin. Yog li cia koj tus kheej ib square ntawm chocolate tom kawg ntawm cov pluas noj es tsis txhob ntawm cov khoom qab zib qab zib heev. Rau cov menyuam yaus, nws rov qab mus rau cov khoom noj txom ncauj qub. Ib daim mov ci
nrog cereals topped nrog 2 squares ntawm chocolate, nws yog zoo tagnrho.
"Nyob ntev cov zaub xam lav rau noj su!"
cev xeeb tub, kuv yuav tsum tau xyuam xim rau kuv qhov hnyav nce, kuv xaiv rau zaub nyoos rau noj su, yog tias lawv greedy! Lub Caesar zaub xam lav, adorned nrog cov khoom zoo ntawm cov nqaij qaib golden… Qhov no txaus los pamper kuv lub siab thiab muab kuv lub zog rau yav tav su! ",
Aurelie
Nrhiav peb tsab xov xwm