Kunyangwe nguva dzekutorwa nguva dzekushushikana dzakaoma kudzivirira, kushushikana kusingaperi kunogona kukanganisa zvakanyanya hutano hwako hwepanyama uye hwepamoyo. Muchokwadi, inogona kuwedzera njodzi yenyaya dzakadai sehosha yemwoyo uye kushungurudzika. Sezvineiwo, zvimwe zvigadzirwa uye zvinwiwa zvinogona kutora kushushikana. Heano gumi nemasere ekunetseka uye zvinwiwa zvinogona kuwedzerwa kune yavo yekudya:
Mechi
Iyi green green tue poda inozivikanwa pakati pevaya vehutano vehutano, nekuti ipfuma muL-Woan, iyo isiri-tech amino acid, ine mabhegi ekurara ane simba. Mutambo ndiwo wakanyanya kunaka weiyi amino acid kupfuura mamwe marudzi eiyo girini tii, sezvo iyo yakagadzirwa neyeti yeGreen mashizha akura mumumvuri. Maitiro aya anowedzera zvirimo mune mamwe makomendi, kusanganisira L-infant. Zvidzidzo zvese zviri mukati mevanhu uye mhuka zvinoratidza kuti mutambo unogona kuderedza kushushikana kana icho chine yakakwira l-youy yezvinyorwa uye yakaderera caffeine. Semuenzaniso, panguva yekudzidza kwemazuva gumi nemashanu evanhu mazuva ese zuva rega rega vakadya cookie ine 4.5 grams yemutambo poda. Vakawana zvakanyanya kuderedza basa rekushushikana kweAlpha-Amylase sesiva vachienzaniswa neboka rePancebo.
Mutambo unogadzirwa neGreen tei mashizha akura mumumvuri
Mufananidzo: Pasina Kurege.com.
Swiss Mangold
Swiss Mangold itsvina yakasvibira miriwo, iyo ine mupfumi mune zvinovaka muviri kubata nekushushikana. PURE 1 chete (175 gramu) yeiyo mangold mangold ine 36% yeiyo yakakurudzirwa Magnesium chiyero, inotaridza basa rakakosha mukuita muviri wako mukushushikana. Iyo yakaderera mwero weiyi mineral inosanganiswa nemamiriro ezvinhu akadaro sekushushikana uye kutya kurwiswa. Uye zvakare, kushushikana kusingaperi kunogona kuderedza magnesium kuchiramba mumuviri wako, iyo inoita kuti mineral inonyanya kuve yakakosha kana iwe uri mumamiriro ekunetseka.
Mbambaira
Iko kushandiswa kweakasimba-kwakapfuma mune zvinovaka muviri kwenzvimbo dzekutakura, dzakadai sembatatisi dzinotapira, dzinogona kubatsira kuderedza mwero weCortisol Stermone. Kunyangwe mwero wechiramba wakanyatsogadziriswa, kushushikana kusingaperi kunogona kutungamira kune cortisol dysfanction, izvo zvinogona kukonzera kuzvimba, kurwadziwa uye kumwe mhedzisiro. Kudzidza kwevhiki 8 kuchisimbisa vakadzi nekuwedzeredza kwakaratidza kuti avo vakaraira chikafu chakasimba, icho chakanyanya kuderera pane avo vaifambisa kuTrand American yakanatswa. Zvinotapira mbatatisi chigadzirwa chakasimba icho chakanakisa sarudzo yemarbiydrate. Ivo vakapfuma mune zvinovaka muviri, izvo zvakakosha kuti maitiro ekushushikana, akadai saVitamini C uye Potasmiamu.
Kimchi.
Kimchi idanho rakapetwa remiriwo, rinowanzogadzirirwa kubva kuNapa kabichi uye Dicon, mhando dzeRadish. Zvigadzirwa zvakafemerwa, zvakadai saKimchi, vakapfuma muBactia rinobatsira, vanonzi Propaio, uye vakapfuma muVitamini, zvicherwa uye antioxidants. Zvidzidzo zvinoratidza kuti zvigadzirwa zvakafemerwa zvinobatsira kuderedza kushushikana uye kusagadzikana. Semuenzaniso, mukudzidza nekutora chikamu kwevanhu vechidiki 710, avo vakadya zvigadzirwa zvakaverengeka vakawanzoziva zviratidzo zvishoma zvekushushikana munharaunda. Zvimwe zvidzidzo zvakawanda zvinoratidza kuti zvinowedzera nePROBIOTICS uye zvigadzirwa zvakapfuma muPROBIOTICS, saKimchi, uve nemhedzisiro yehutano hwepfungwa. Iyo ingangodaro nekuda kwekudyidzana kwavo nemabhakitiriya emudumbu anokanganisa zvakananga manzwiro ako.
Artichika
Artichokes ndeye yakanyanya kutarisisa sosi yeFiber uye kunyanya kupfuma muhurongwa, rudzi rwemuti unodyisa mabhakitiriya anobatsira mune mudumbu. Zvidzidzo zvemhuka zvinoratidza kuti rusarura, senge fructogosachartides (fos), iyo yakamanikidzwa muAltichokes, inogona kubatsira kuderedza kusagadzikana mazinga. Uye zvakare, ongororo imwe yakaratidza kuti vanhu vakadya magiramu mashanu kana anopfuura ezuva renzvimbo dzavandudzika zviratidzo zvekufunganya uye kushungurudzika, pamwe nekudya kwemhando yepamusoro pfuma, kunogona kuderedza njodzi yekushushikana. Artichokes zvakare yakapfuma mu potassium, magnesium uye mavitamini c naK, izvo zvinodikanwa kuti uite zvine hutano kuita.
Nyama Sub-zvigadzirwa
Nyama Sub-Zvigadzirwa, kusanganisira moyo, chiropa uye itsvo dzemhuka dzakadai sedzinodzvanywa b1 Vitamins Semuenzaniso, B Vitamins B vanodiwa pakugadzirwa kwe neurotransmitters, vakadai saDopamine uye Serotonin, iyo inobatsira kugadzirisa mamiriro acho. Kuzvidzwa kweboka revashandi mune kana kudya zvigadzirwa zvakadai senge nyama yekuchinjisa kunogona kubatsira kuderedza kushushikana. Ongorora 18 Zvidzidzo pane vakuru zvakaratidza kuti vhitamini B vanowedzera kuderedza kuderedza kusagadzikana mazinga uye zvakanyanya kuvandudza mhepo. Yakazara ye1 slice (85 magiramu echiropa chinopa anopfuura 50% yezuva rezuva nezuva reVitamin b6 B12.
Mazai
Mazai anowanzo kunzi akasarudzika polyvitamins nekuda kwekunaka kwavo kwekunyanyisa kuumbwa. Mazai-chidimbu mazai akapfuma muVitamins, zvicherwa, amino acids uye antioxidants inodiwa kuita zvine hutano kuita. Imwe-chidimbu mazai akanyanya kupfuma muCholine - hutano, izvo zvakakura zvakakura zvirimo mune zvimwe zvigadzirwa. Yairatidzwa kuti Combol inoita basa rakakosha muuropi uye rinogona kudzivirira kubva mukunetseka. Zvidzidzo zvemhuka zvinoratidza kuti Choline yekuwedzera inogona kubatsira mukuita kushushikana uye kugadzirisa mamiriro.
Mollusks
Mollusks, kusanganisira Mussels uye oysters, vakapfuma muAmino Acids, vakadai saTaurine, iyo yakadzidzwa pazvinhu zvayo zvinogona kuwedzera mamiriro. Taaurine uye mamwe maAMino Acids anodikanwa kuti aumbwe ye neurotransmitters, yakadai seDopamine, inodikanwa kuti itongerwe maitiro ekunetseka. Muchokwadi, zvidzidzo zvinoratidza kuti taurine inogona kuve neyendidepressant mhedzisiro. Mollusks iri zvakare yakapfuma mu vitamini b12, zinc, mhangura, manganse uye Selenium iyo inogona kubatsira kuvandudza mamiriro. Chidzidzo ichi chakaitwa nekutora chikamu che2889 vakuru veJapan vakabatanidzwa neiyo yakaderera yekushandiswa kweZinc, mhangura uye manganse nezviratidzo zvekuora mwoyo uye kusagadzikana.
Cherry poda Azerola.
Iyo Acerol Cherry ndeimwe yemasosi akanyanya kuvheneka yeVitamini C. Iine 50-100% yakawanda vhitamin cs pane muCitrus, yakadai seirenji nemarangi. Vitamini c inobatanidzwa mukuita kushushikana. Uyezve, yakakwira yeVitamini C inosanganisirwa nekuwedzera uye kuderera mukuora mwoyo uye kutsamwa. Kunyangwe iwo merry of acerol anogona kudyiwa mune fomu nyowani, vanoparara kwazvo. Nekudaro, ivo vanowanzotengeswa nenzira yehombodo iyo inogona kuwedzerwa kune chikafu uye zvinwiwa.
Hove dzemafuta
Hove dzemafuta, dzakadai seMackerel, herring, salmon uye hupfumi hwakakomberedza muOmega-mafuta uye vitamini D - zvinovaka zvinobatsira kuderedza huwandu hwekushushikana uye kugadzirisa mamiriro acho. Omega-3 yakakosha kwete chete yehutano hweuropi uye nemweya, asi zvinogona zvakare kubatsira muviri wako kurarama nekushushikana. Muchokwadi, kunwa kwakaderera kweOmega-3 kunosanganiswa nekuwedzera kunetseka uye kushungurudzika pakati pehuwandu hwevanhu vekuMadokero. Vitamini D zvakare inotora basa rakakosha mukudzora hutano hwepfungwa uye kushushikana. Mwero wakaderera unosanganiswa nengozi yakawedzera yekufunganya uye kushungurudzika.
Parsley
Parsley iwayo ane zvinovaka zvinovaka mune antioxidants - makomisheni anotsemuka mamorekuru asina kugadzikana, anonzi mahara radicals, uye chengetedza kubva kushushikana oxidative. Oxidative kushushikana kwakabatana nezvirwere zvakawanda, kusanganisira kusagadzikana kwepfungwa, sekushungurudzika uye kusagadzikana. Zvidzidzo zvinoratidza kuti chikafu chakapfuma muAntioxidants chinogona kubatsira kudzivirira kushushikana uye kusagadzikana. Antioxidants anogona zvakare kubatsira kuderedza kuzvimba, izvo zvinowanzove nevanhu nekushushikana kusingaperi. Parsley inonyanya kupfuma muCarotenids, FlavIOIDS uye Mafuta Akakosha ane Simba Anestioxidant Properties.
Blueberry
Blueberry ine huwandu hwehutano hwakanaka hwehutano, kusanganisira yakagadziridzwa mood. Aya ma berries akapfuma mune flavonoid antioxidants, ayo ane anti anti-inokanganisa uye neuropi propolоctive mhedzisiro. Ivo vanogona kubatsira kuderedza kuzvimba zvine chekuita nekushushikana, uye chengetedza kukuvara kwesero kubva mukushushikana kwakabatana nekushushikana. Uyezve, zvidzidzo zvakaratidza kuti kushandiswa kwezvigadzirwa zvakapfuma muPlavonon, sekuti bhuruu, rinogona kudzivirira nekuora mwoyo nekuvandudza manzwiro ako.
Aya ma berries akapfuma mune flavonoid antioxidants, ayo ane anti anti-inokanganisa uye neuropi propolоctive mhedzisiro.
Mufananidzo: Pasina Kurege.com.
Garlic
Garlic yakapfuma muSarufa makomputa ayo anobatsira kuwedzera glutationi mazinga. Iyi diaxixidant chikamu cheiyo yekutanga mutsara wekudzivirira muviri wako kubva mukushushikana. Uyezve, kutsvagisa kwemhuka kunoratidza kuti gariki inobatsira kurwisa kushushikana uye kuderedza zviratidzo zvekunetseka uye kushungurudzika. Zvakadaro, kuwedzera kwekutsvaga kunodiwa.
Sesame Pasta
THINI akapfuma akapararira yakagadzirwa kubva kumbeu dzeSesame, dzinova tsime rakanakisa reamino acid l-tryptophan. L-Tryptophan ndiye akatangira wechi neurotransmitter kudzora mamiriro ekudzora mamiriro, Dopmine naSerotonin. Kuteerana neHigh Trophan Diet inogona kubatsira kuvandudza mamiriro uye kufambisa zviratidzo zvekuora mwoyo uye kusagadzikana. Mukudzidza kwemazuva mana nekutora chikamu kwevanhu vechidiki vane zvemukati zveTryptophan yakatungamira kuTryptophan yakatungamirwa, kuderera kwekunetseka uye kuderera kwezviratidzo zvekushungurudzika zvichienzaniswa neyakaderera-zvemukati zvekudya zveiri amino acid.
Mhou dzeSunflower
Mhou dzezuva dzinopenya dzinowanikwa vhitamini E. Uyu wakakora-svutugadzike-vhitamini zviito sestioxidant ine simba uye inodiwa kune hutano hwepfungwa. Kudzikira kwekushandiswa kweiyo nutrienti inobatanidzwa neshanduko mukushungurudzika uye kushungurudzika. Mbeu dzezuva dzinopfuma zvakare mune zvimwe zvinovaka zvinoderedza kushushikana, kusanganisira magnesium, manganese, Selenium, Zinc, Boka B uye mavhipiti mavitamini.
Broccoli
Miriwo inokonzerwa nemiriwo, senge broccoli, inozivikanwa nehutano hwavo kubatsirwa. Iyo yekudya yakapfuma mukupwanya miriwo inogona kuderedza njodzi yemamwe marudzi egomarara, chirwere chemwoyo uye kusagadzikana kwepfungwa, sekushungurudzika. Miriwo yakapwanyika, yakadai seBroccoli, ndeimwe yemashizha akaomeswa ezvimwe zvinovaka muviri, kusanganisira magnamini, vhitamini C uye vhitamini cuid, iyo, yakaratidzwa, iri kurangana nezviratidzo zvinoshungurudza. Broccoli zvakare yakapfuma muSulforafan - Sulfum Computa, iyo ine neuro iripo uye inogona kusimbisa uye yekufungidzira mhedzisiro. Mukuwedzera, kapu (184 magiramu) eiyo yakabikwa broccoli ine anopfuura makumi maviri muzana ezuva nezuva reVitamini B6, iyo yakakwirira yekushandiswa iyo inosanganiswa nenjodzi yakaderera yekufunganya uye kushungurudzika muvakadzi.
Nati.
NUT akapfuma muVitamini uye zvicherwa vachirwa nekushushikana, kusanganisira magnesium, potassium, mavitamin, zinc, Selenium, Manganese uye Copper. Imbwa idzi dzinonaka dzinofuma zvakare muL-tryptophan, izvo zvinodiwa kune muviri wako kuti uve neURORTORSITTERTERSTORY DOVO. Zvidzidzo zvakaratidza kuti chikafu chakapfuma mumapuroteni emiriwo, senge nzungu, zvinogona kubatsira kuvandudza hutano hwepfungwa uye kugadzirisa maitiro epfungwa. Mune chidzidzo chinosanganisira vanhu vanopfuura 9,000, avo vainamatira pakudya kweMedithera vakapfuma muzviyo zvezvirahwe, vakadai vakashushikana zvakanyanya nekushushikana kushoma pane avo vakatevera chikafu chedzinza chakapfuma mune zvigadzirwa zvakarukwa.
Chamomile tii
Chamomile chirimwa chemishonga, icho kubva panguva dzekare dzaishandiswa senzira dzechisikigo dzekubvisa kushushikana. Izvo zvakaratidzwa kuti tii iyo tii uye inobvisa inobatsira kurara uye kuderedza zviratidzo zvekunetseka uye kushungurudzika. Kudzidza kwevhiki nevhiki nekutora chikamu kwevanhu makumi matanhatu nekuratidza kuti zvinotyisa zvakaratidza kuti kugamuchirwa kweAcmams of chamomile kufambisa kunodzora mwero weCortisal mune saliva uye kunovandudza zviratidzo zvekunetseka.