Zakudya zomwe zimasuntha malingaliro anu kuchoka kuchisoni kupita ku chisangalalo

Kodi mumadziwa kuti mutha kusamutsa malingaliro anu kuchokera kuchisoni kupita ku chisangalalo ndi zakudya zosavuta, tiyeni tikambirane lero zomwe zimakhudza kwambiri malingaliro anu

1 - Tofu

Ngakhale kuti tofu, mtundu wa tchizi wopangidwa kuchokera ku mkaka wa soya, mulibe serotonin mwachindunji, imakhala ndi mankhwala atatu omwe amathandiza kwambiri kupanga kwake.

2 - Salmoni

Salmon ndi imodzi mwazinthu zolemera kwambiri za mapuloteni kwa okonda nsomba za m'nyanja.Imapatsa mphamvu, komanso ntchito yake monga aphrodisiac.Ili ndi mafuta ambiri a omega-3 omwe amathandiza kupanga serotonin m'magazi omwe amathandizira libido.

3- Mtedza

Gulu la mtedza monga amondi, walnuts ndi mtedza wa paini uli ndi omega-3 fatty acids wambiri, womwe umathandizira kutulutsa serotonin m'magazi, malinga ndi kuyesa komwe kunachitika pamagulu awiri a anthu, kumene maganizo a anthu omwe amadya mtedza. kwa masabata 8 bwino.

4- Mbewu

Pali zambiri zomwe mungachite pamsika pankhani ya mbewu zodyedwa, ndipo zina zodziwika bwino ndi mbewu za dzungu, mavwende, fulakisi, sesame, chia ndi basil. kupanga serotonin. Komanso mbewu zakuda kapena nigella, chifukwa zili ndi kuchuluka kwa tryptophan, zomwe zimawonjezera kuchuluka kwa serotonin muubongo.

5 - Turkey

Turkey ili ndi milingo yambiri ya tryptophan kuposa nkhuku, komanso ili ndi ma amino acid ena abwino. Ndipo Turkey ikadyedwa ndi gwero lazakudya, zimakhala bwino kukulitsa milingo ya serotonin muubongo, zomwe zimalimbikitsa chisangalalo.

6- masamba obiriwira

Zamasamba zobiriwira zamasamba monga sipinachi, letesi, ndi zina zimakhala ndi fiber ndi mchere zokha, komanso mafuta ofunika kwambiri monga alpha-linolenic acid, omwe amathandiza kupanga serotonin.

7- Mkaka

Mkaka ndi zotumphukira zake zimakhala ndi alpha-lactalbumin, yomwe imakhala ndi tryptophan yambiri, ndipo pachifukwa ichi tikulimbikitsidwa kukhala ndi kapu ya mkaka wofunda musanagone, chifukwa imapangitsa serotonin, yomwe imatipangitsa kugona komanso kugona bwino. .

8 - mazira

Mazira ndi gwero labwino kwambiri la mapuloteni, chifukwa amakhala ndi ma amino acid ofunikira komanso mafuta acids.

9- Tchizi

Tchizi ndi mkaka womwe uli ndi alpha-lactalbumin, ndipo ngakhale kuchuluka kwa tryptophan mmenemo sikukwera kwambiri, kumatha kusintha maganizo.

10- Zipatso

Nthochi, mapichesi, mango, chinanazi, kiwi, ndi manyumwa zonse zili ndi zinthu zomwe zimathandizira kuti serotonin ipangidwe, komanso zipatso monga tomato ndi mapeyala, zomwe zili ndi michere yambiri, zimathandizira kupanga komanso kulinganiza milingo ya serotonin.

11- Popcorn

Popcorn amakhala ndi ma carbohydrate ovuta okhala ndi shuga wotsika, ndipo ma carbohydrate awa amathandizira kutuluka kwa serotonin, zomwe zimawonjezera chisangalalo.