07.00
Gilashin ruwan tumatir
mai arziki a cikin beta-carotene, wani abu da ke tallafawa rigakafin T-cell. Suna kuma dauke da bitamin B, wanda ke magance gajiya da ciwon kai. Tumatir shine mafi kyaun hanyoyin samun sinadarin lycopene, sinadarin da zai iya hana nau'o'in cutar kansa.
Gurasar hatsi gaba ɗaya ko muesli na banana
kara samar da sinadarin serotonin ta kwakwalwa. Wannan abu yana taimakawa wajen kiyaye yanayi mai kyau a cikin rayuwarmu ta yau da kullun.
sune tushen bitamin B, waɗanda ke da hannu wajen samar da serotonin kuma suna ƙarfafa kwakwalwa. Bugu da ƙari, ayaba tana kare bangon ciki daga tasirin acid hydrochloric, ta hakan yana hana gastritis.
Cuku yana ƙunshe da tryptophan, wanda kuma yana da hannu wajen samar da serotonin.
11.00
Black gurasa tare da cuku gida
yana daukar lokaci mai tsayi kafin a narkar da shi, wanda hakan ke bashi damar hankali da kuma samar ma jiki da sinadarin ‘Carbohydrates’ wanda ke daidaita matakan suga a cikin jini. Idan sukarin jininka ya sauka, sai ka ji kasala, yanayinka ya kara tabarbarewa, kuma da shi ne kake da damar maida hankali.
ya ƙunshi amino acid tyrosine, wanda jiki ke amfani da shi don samar da kwayar dopamine, wanda ke hana wuce gona da iri na tsarin juyayi. Dopamine tana kiyaye jiki da nauyi, yana taimakawa jimre wa damuwa da haɓaka yanayi gabaɗaya.
Ruwan 'ya'yan itace orange
yana ba wa jiki bitamin C, ya ƙunshi potassium, ma'adinai wanda ke daidaita bugun zuciya da aiki na tsarin juyayi. Bugu da ƙari, gilashin ruwan 'ya'yan itace yana rama rashin ruwa, wanda shine sanadin rashin kulawa da gajiya.
13.00
Savoy kabeji risotto tare da kifi
yana da kaddarorin kwantar da hankali. ya fi kyau a yi tururi da shi - ta wannan hanyar zai adana ƙarin bitamin C da potassium, wanda zai sautin bangon hanyoyin jini da hana ciwon kai da gajiya.
- kyakkyawan madogara ce mai dauke da omega 3. Hakanan suna cikin aikin samar da serotonin.
Apples da pears
dauke da pectin, wani fiber mai narkewa wanda ke sanya suga a jininka a yanayi mafi kyau kuma zai hana ka suma saboda rashin suga. Tuffa da pear sun fi cakulan lafiya, amfani da su yana haifar da kaifi mai zafin jini.
Gilashin ruwa
Da yawan abin da muke sha, an rage ragowar sarari don kofi. Kuna buƙatar shan akalla lita 1,5 na ruwa kowace rana.
16.00
Yogurt 'ya'yan itace
yana kara karfin tryptophan da tyrosine a cikin jini. Duk waɗannan abubuwa suna rage gajiya da ƙara ƙarfin nutsuwa, wanda yake da mahimmanci a yammacin.
Yogurt ya ƙunshi adadi mai yawa na alli, wanda ke taka muhimmiyar rawa a yawancin matakai masu mahimmanci a cikin jiki, gami da daidaita gudan jini zuwa cikin kwakwalwa da watsa ƙwayoyin jijiyoyi zuwa tsokoki.
Kayan zaki na Frua Fruan itace
Shine mafi kyawun kayan zaki da zaku iya tunanin shi. Yawancin karatu sun nuna cewa idan kuna cin gram 600 na fruita fruitan itace kowace rana, zai zama kyakkyawan rigakafin cututtukan zuciya da jijiyoyin jiki. Bugu da ƙari, 'ya'yan itatuwa suna da yawan carbohydrates, kuma wannan tushe ne na "saurin" ƙarfi.
19.00
Babban salatin
Kusan dukkan nau'ikan suna da tasirin nutsuwa akan tsarin juyayi. Masana kimiyya sun samo allurai na allurai na alkaloid morphine a cikin mai tushe na letas, wanda ke taimakawa shakatawa bayan rana mai aiki.
Stew kayan lambu, nono kaza da ciabatta
Saboda dalilai na magance damuwa, yakamata kuyi ƙoƙari ku ci ƙananan jan nama da yamma, maye gurbinsa da kaza mara laushi - alal misali, nono mai daɗi da ganye. Karin kayan lambu da ganye. Ciabatta shine burodin garin alkama na Italia wanda ya ƙunshi hadadden carbohydrates wanda, musamman idan aka haɗashi da motsa jiki na yau da kullun, na iya taimakawa wajen sarrafa damuwa.
Abarba, lemu da salatin kiwi
Yayinda rana mai aiki tazo karshe, yawan kuzarinka ya kan kare, karewar jiki ya raunana. 'Ya'yan Citrus da kiwi suna da wadatar bitamin C, wanda ke ƙarfafa garkuwar jiki.
Abarba ba ta ƙunshi bitamin kaɗan, amma tana ƙunshe da bromelain, wanda ke da tasiri mai tasiri kan zagawar jini kuma yana saukar da hawan jini.
23.00
Kofi na shayi na chamomile
Hutawa, kwantar da hankali, rage damuwa kuma yana taimaka muku yin bacci. Idan baku son tarawa da busar da kanku ko ba ku da lokacin tattarawa da bushewa, shayi na yau da kullun daga babban kanti suna da kyau. A hanyar, bayan yin shayi, ana iya sanyaya su kuma sanya su aan mintoci kaɗan a kan fatar ido - wannan zai taimaka wajen “shakatawa” kamannin.