Ukudla okuhambisa imizwa yakho kusukela ekudabukeni kuya enjabulweni

Ubuwazi ukuthi ungadlulisa imizwa yakho isuka osizini uye enjabulweni ngokudla okulula, ake sibuyekeze namuhla okuthinta kahle isimo sakho sengqondo

1 - Tofu

Nakuba i-tofu, uhlobo lukashizi we-vegan owenziwe ngobisi lwesoya, ayiqukethe ngokuqondile i-serotonin, iqukethe izinhlanganisela ezintathu ezidlala indima enkulu ekukhiqizeni kwayo.

2- Salmon

I-Salmon ingenye yemithombo ecebile kakhulu yamaprotheni kubathandi bezilwane zasolwandle.Inikeza amandla, kanye nendima yayo njenge-aphrodisiac.Iqukethe inani elihle lama-omega-3 fatty acids asiza ekukhiqizeni i-serotonin egazini eyenza ngcono i-libido.

3- Amantongomane

Iqembu lamantongomane afana nama-alimondi, ama-walnuts namantongomane kaphayini aqukethe inani elikhulu lama-omega-3 fatty acids, asiza ukukhulula i-serotonin egazini, ngokusho kocwaningo olwenziwe emaqenjini amabili abantu, lapho isimo sengqondo salabo abadla ama-walnuts. amaviki angu-8 ngcono.

4- Imbewu

Ziningi izinto ongazikhetha emakethe uma kuziwa ezimbewuni ezidliwayo, kanti ezinye ezivamile imbewu yethanga, ikhabe, iflakisi, usesame, i-chia kanye nembewu ye-basil.Zonke lezi zimbewu zinamazinga amahle we-omega-3 fatty acids, elawula ukukhiqizwa kwe-serotonin. Kanye nembewu emnyama noma i-nigella, ngoba iqukethe iphesenti elihle le-tryptophan, okwandisa amazinga e-serotonin ebuchosheni.

5 - eTurkey

I-Turkey iqukethe amazinga aphezulu e-tryptophan kunenkukhu, futhi iqukethe amazinga amahle amanye ama-amino acid. Futhi lapho i-turkey idliwa nomthombo othile wama-carbohydrate, kusebenza kahle kakhulu ukukhulisa amazinga e-serotonin ebuchosheni, okuthuthukisa imizwa yenjabulo.

6- imifino enamaqabunga aluhlaza

Imifino eluhlaza njengamaqabunga njengesipinashi, ulethisi, nezinye aziqukethe kuphela i-fiber namaminerali, kodwa futhi namafutha abalulekile afana ne-alpha-linolenic acid, esiza ekukhiqizeni i-serotonin.

7- Ubisi

Ubisi nokunye okuphuma kulo kuqukethe i-alpha-lactalbumin, equkethe iphesenti eliphezulu le-tryptophan, futhi ngenxa yalesi sizathu kunconywa ukuba nengilazi yobisi olufudumele ngaphambi kokulala, ngoba ivuselela i-serotonin, eyenza sizizwe silele futhi sijabulele ukulala okuzwakalayo. .

8- amaqanda

Amaqanda angumthombo omuhle kakhulu wamaprotheni, njengoba aqukethe ama-amino acid abalulekile kanye namafutha acid.Amaqanda aqukethe nenani eliningi le-tryptophan, elungele ukugcina amazinga e-serotonin emzimbeni.

9- Ushizi

Ushizi umkhiqizo wobisi oqukethe i-alpha-lactalbumin, futhi nakuba iphesenti ye-tryptophan kuwo ingephezulu kakhulu, ingathuthukisa isimo sengqondo.

10- Izithelo

Ubhanana, amapentshisi, umango, uphayinaphu, kiwis, kanye ne-grapefruit konke kuqukethe izinto ezisebenzayo zokwandisa ukukhiqizwa kwe-serotonin, nezithelo ezinjengotamatisi nokwatapheya, ezinothe ngemisoco, zisiza ekwakheni nasekulinganiseni amazinga e-serotonin futhi.

11- Popcorn

I-Popcorn iqukethe ama-carbohydrate ayinkimbinkimbi anoshukela ophansi, futhi lawa ma-carbohydrate alawula ukugeleza kwe-serotonin, ebuye ikhulise isimo sengqondo.