Ithuse ho laola tlala ea hau nako e telele ka ho fetisisa

Ithuse ho laola tlala ea hau nako e telele ka ho fetisisa

E mong le e mong o batla lijo tse phetseng hantle tse re lumellang hore re lule re phetse hantle ntle le boiteko ba ho lula re lapile

Ho na le litsela tse hlano tsa ho thusa ho laola tlala ea hau, e leng tse latelang:

1. Lijo tse bakang ho phahama ho hoholo ha tsoekere ea mali le dopamine

Ho laola tsoekere e phahameng ea mali ho ka thusa ho fokotsa phello ea tsoekere 'meleng, e leng senotlolo sa ho ntlafatsa mosebetsi oa boko le ho laola takatso ea lijo.

2. Ja fiber hammoho le lijo tse nang le index e phahameng ea glycemic

Ho ja fiber hammoho le lijo tse nang le index e phahameng ea glycemic ho thusa ho theola tsoekere maling. Ho ja poleiti e kholo ea salate ka pizza ea hau ho fokotsa sekhahla sa tsoekere e maling seo pizza e tla se baka, 'me ho ja lijo tse theolelang hang ka mor'a lijo tsa motšehare tse tletseng fiber ho tla thusa. phello ea tsoekere e maling.

3. Mafura a mafura

Li-neuron tse utloang tsoekere ka maleng li boetse li arabela ho li-acid tse bohlokoa tsa mafura.Omega-3 fatty supplements e ka lokolla dopamine ka li-neuron tse ka maleng, tse thusang ho fokotsa takatso ea tsoekere.

Sena se ka finyelloa ka EPA fatty acids e fumanoang litlhaping tse mafura, tse kang salmon le sardine, li-supplement tsa oli ea tlhapi, kapa bakeng sa batho ba jang meroho, ka mohloli oa semela o bitsoang ahiflor.

4. Li-amino acid

Ho eketsa ho ja amino acid ho ka boela ha fokotsa takatso ea lijo ka "ho susumetsa tlhahiso ea dopamine ka protheine e kang tlhapi, khoho, mahe le chisi."

5. Lihora tsa ho robala le boleng

Boleng le nako ea ho robala li na le tšusumetso ho litakatso tsa rona tsa tsoekere, kaha ho na le keketseho ea 15% ea hormone ea rona ea tlala le ho fokotseha ha 15% ho hormone ea rona ea satiety e ka bonoang ka boroko bo bobe.

Kahoo ho robala lihora tse supileng tsa boleng bo botle ho ka fokotsa takatso ea lijo le ho ja ho tlōla.

Likhakanyo tsa linaleli tsa Maguy Farah tsa selemo sa 2023