Nā meaʻai e hoʻoneʻe i kou ʻano mai ke kaumaha a i ka hauʻoli

Ua ʻike paha ʻoe hiki iā ʻoe ke hoʻololi i kou ʻano mai ke kaumaha i ka hauʻoli me nā meaʻai maʻalahi, e loiloi mākou i kēia lā i ka hopena maikaʻi loa i kou ʻano.

1- Tofu

ʻOiai ʻo ka tofu, kahi ʻano kīʻaha vegan i hana ʻia mai ka waiu soy, ʻaʻole i loaʻa pololei i ke serotonin, aia i loko o ʻekolu mau pūhui e hana nui i kāna hana.

2- Samona

ʻO Salmon kekahi o nā kumu waiwai nui o ka protein no ka poʻe iʻa iʻa. Hāʻawi ia i ka ikaika, a me kāna kuleana ma ke ʻano he aphrodisiac. Loaʻa iā ia ka nui o nā momona momona omega-3 e kōkua i ka hana ʻana o ke serotonin i loko o ke kahe koko e hoʻomaikaʻi ai i ka libido.

3- Nati

ʻO kahi pūʻulu o nā nati e like me nā ʻalemona, nā walnuts a me nā nati pine i loaʻa ka nui o ka omega-3 fatty acids, e kōkua ai i ka hoʻokuʻu ʻana i ke serotonin i loko o ke kahe koko, e like me ka hoʻokolohua i hana ʻia ma nā hui ʻelua o nā kānaka, kahi i ka manaʻo o ka poʻe i ʻai i ka walnuts. no 8 pule i hoʻomaikaʻi ʻia.

4- Hua

Nui nā koho ma ka mākeke i ka wā e pili ana i nā hua ʻai, a ʻo kekahi mau mea maʻamau ʻo ka ʻanoʻano paukena, watermelon, flax, sesame, chia a me basil anoano. hana serotonin. E like me nā ʻanoʻano ʻeleʻele a i ʻole nigella, no ka mea aia lākou i kahi pākēneka maikaʻi o tryptophan, kahi e hoʻonui ai i nā pae serotonin i ka lolo.

5- Tureke

Aia ʻo Turkey i nā pae kiʻekiʻe o tryptophan ma mua o ka moa, a loaʻa pū kekahi mau pae maikaʻi o nā waikawa amino ʻē aʻe. A i ka wā e ʻai ʻia ai ka pipi me kekahi kumu waiʻawaʻa, ʻoi aku ka maikaʻi o ka hoʻonui ʻana i ke kiʻekiʻe o ka serotonin i loko o ka lolo, kahi e hoʻoikaika ai i ka hauʻoli.

6- nā lau ʻōmaʻomaʻo

ʻO nā lau ʻōmaʻomaʻo ʻōmaʻomaʻo e like me ka spinach, letus, a me nā mea ʻē aʻe ʻaʻole i loaʻa i ka fiber a me nā minela wale nō, akā, ʻo nā mea momona pono e like me ka alpha-linolenic acid, e kōkua ana i ka hana ʻana o ke serotonin.

7- Waiu

ʻO ka waiu a me kāna mau mea ʻē aʻe he alpha-lactalbumin, aia kahi pākēneka kiʻekiʻe o tryptophan, a no kēia kumu e ʻōlelo ʻia e loaʻa i kahi aniani o ka waiū mahana ma mua o ka moe ʻana, no ka mea, hoʻoulu ia i ka serotonin, kahi e hiamoe ai mākou a hauʻoli i ka hiamoe maikaʻi. .

8- hua

He kumu maikaʻi loa nā huamoa o ka protein, no ka mea, aia nā amino acids pono a me nā ʻakika momona.

9- Kīkī

He huahana waiu ka paʻakai i loaʻa iā alpha-lactalbumin, a ʻoiai ʻaʻole kiʻekiʻe ka pākēneka o tryptophan i loko, hiki iā ia ke hoʻomaikaʻi i ke ʻano.

10- Nā hua

ʻO nā maiʻa, nā pīkī, nā mango, nā pineapples, nā kiwi, a me nā hua waina he mau mea ikaika e hoʻonui ai i ka hana serotonin, a ʻo nā huaʻai e like me nā tōmato a me nā avocados, nā mea waiwai i nā meaʻai, kōkua i ka hoʻomohala ʻana a me ke kaulike ʻana i nā pae serotonin pū kekahi.

11- Popcorn

Loaʻa i ka popcorn nā haʻahaʻa haʻahaʻa me ka haʻahaʻa o ke kō, a ʻo kēia mau carbohydrates e hoʻoponopono i ke kahe ʻana o ke serotonin, ʻo ia ka mea e hoʻonui ai i ke ʻano.