Zvokudya zvinofambisa manzwiro ako kubva mukusuwa kuenda kune mufaro

Wanga uchiziva here kuti iwe unogona kutamisa manzwiro ako kubva mukusuwa kuenda kune mufaro nekudya zviri nyore, ngationgororei nhasi izvo zvinonyanya kukanganisa mafungiro ako

1- Tofu

Kunyangwe tofu, rudzi rwevegan cheese yakagadzirwa nemukaka wesoya, isina zvakananga serotonin, ine makomisheni matatu anoita basa guru mukugadzirwa kwayo.

2- Salmon

Salmon ndiyo ine maprotein akawanda kune vanoda chikafu chegungwa.Inopa simba, pamwe nebasa rayo seaphrodisiac.Ine huwandu hwakanaka hwe omega-3 fatty acids inobatsira mukugadzirwa kwe serotonin muropa izvo zvinovandudza libido.

3- Nzungu

Boka renzungu dzakadai semaarumondi, walnuts uye pine nzungu dzine huwandu hwakawanda hweomega-3 fatty acids, iyo inobatsira kusunungura serotonin muropa, maererano nekuedza kwakaitwa pamapoka maviri evanhu, apo mafungiro evaya vakadya walnuts. kwemavhiki masere akavandudzwa.

4- Mbeu

Pane zvakawanda zvingasarudzwa pamusika kana zvasvika pambeu dzinodyiwa, uye dzimwe dzakajairika imbeu dzenhanga, manwiwa, furakisi, sesame, chia nemhodzi dzebasil. Mhodzi dzose idzi dzine mazinga akanaka e omega-3 fatty acids, ayo anodzora kugadzirwa kwe serotonin. Pamwe nembeu nhema kana nigella, nekuti ine chikamu chakanaka chetryptophan, iyo inowedzera serotonin mazinga muuropi.

5- Turkey

Turkey ine mazinga epamusoro etryptophan pane huku, uye inewo mazinga akanaka emamwe amino acids. Uye kana turkey ichidyiwa neimwe carbohydrate sosi, inoshanda zvakanyanya kuwedzera serotonin muuropi, inosimudzira manzwiro emufaro.

6- miriwo yemashizha yakasvibirira

Miriwo yemashizha yakasvibira yakaita sepinashi, lettuce, nemimwe ine kwete chete fiber nemaminerari, asiwo yakakosha mafuta acids akadai sealpha-linolenic acid, inobatsira mukugadzirwa kweserotonin.

7- Mukaka

Mukaka uye zvimwe zvinobva zvawo zvine alpha-lactalbumin, ine yakakwira chikamu chetryptophan, uye nekuda kwechikonzero ichi zvinokurudzirwa kuve negirazi remukaka unodziya usati warara, nekuti inokurudzira serotonin, inoita kuti tinzwe hope uye tinakirwe nekurara kwakanaka. .

8- mazai

Mazai ane mapuroteni akanaka kwazvo, sezvo aine maamino acids uye fatty acids.Mazai anewo huwandu hwakawanda hwe tryptophan, inova yakanaka kuchengetedza mazinga e serotonin mumuviri.

9- Chizi

Cheese chigadzirwa chemukaka chine alpha-lactalbumin, uye kunyangwe chikamu chetryptophan chiri mairi chisina kunyanya kukwirira, chinogona kuvandudza mafungiro.

10- Zvibereko

Mabhanana, mapichisi, mango, pineapples, kiwis, uye grapefruit zvese zvine zvinhu zvinoshanda kuwedzera serotonin kugadzirwa, uye michero yakaita sematomatisi nemaavocado, ayo akapfuma mukudya, anobatsira mukugadzira uye kuenzanisa mazinga e serotonin zvakare.

11- Popcorn

Popcorn ine makabhohaidhiretsi akaomarara ane shuga yakaderera, uye aya makabhohaidhiretsi anodzora kuyerera kweserotonin, iyo inozowedzera manzwiro.