"Yawancin sukari a cikin jini, rashi a cikin bitamin (B, D), fatty acids da amino acid suna da sakamako akan hankali", in ji Laëtitia Willerval, masanin abinci.
Vitamins masu lafiya
Muhimmanci ga zaman lafiya, B bitamin akwai a yawancin abinci. Koren kayan lambu (kabeji, da sauransu) suna da wadata a cikin B9. Kifi da qwai a cikin B12. The bitamin B6, wanda ke taka muhimmiyar rawa wajen haɗa wasu neurotransmitters (melatonin, serotonin, dopamine), ana samunsa a cikin kifi mai kitse da farin nama. “Fatar dankali kuma tana cike da bitamin. Shi ya sa muke zabar su Bio », Ya shawarci gwani.
Nama, kifi, koren kayan lambu, 'ya'yan itace, cuku… Sauya abincin ku gwargwadon iko. “Ya kamata ku sani furotin (kwai, kifi, nama, legumes) sun ƙunshi muhimman amino acid, kamar tryptophan. Wadannan suna taimakawa jiki don samar da shahararrun masu amfani da kwayoyin halitta don yanayi mai kyau (serotonin, dopamine, da dai sauransu) ", ya ci gaba da ƙwararrun.
Wani abokin tarayya: da magnesium. Dukan hatsi, lentil da cakulan sun ƙunshi shi. Willerval ya ce: "Don 'ciyar da' kwayoyin halittar lafiya, muna kuma bukatar bitamin D (a cikin yolks na kwai da kifi mai mai)," in ji Willerval. Zaɓi abincin da ke ɗauke da sitaci gaba ɗaya waɗanda ke rage sha sukari kuma suna kore duhu!
Kula da sukari ! Sandunan cakulan ko kayan zaki suna haifar da hypoglycemia mai amsawa wanda ke haɓaka haɓaka…
Sardines
Wannan ɗan kifin yana da wadata a cikin omega 3. Waɗannan kyawawan fatty acid suna taimakawa jiki don samar da serotonin da melatonin. Ya kuma ƙunshi bitamin D da kuma magnesium. Ku ci sardines gwangwani ko gasassu (ku yi hankali da yawan dafa abinci don kada a rasa amfanin sa).
qwai
Cike suke furotin wanda ya ƙunshi amino acid masu mahimmanci don jin daɗin rayuwarmu. Amma kuma bitamin D, B12 da omega 3. Rike ruwan gwaiduwa (farauta, maraƙi, dafaffen kwai). Abubuwan da ke cikin kwai za su fi shanyewa da jiki. Hakika, fi son kwayoyin ƙwai
saboda ana ciyar da kaza (cikin wasu abubuwa) da tsaba na flax.
ruwan tabarau
Lentils, waɗannan super-legumes, suna da kyau tushen furotin, magnesium da bitamin B9. A jika su na tsawon awa 1 ko 2, sannan a wanke su kafin a daka su da ganye da kayan kamshi. Guji saye lentil da aka shirya cikin shirye-shirye. Waɗannan sun fi ƙiba don haka sun fi nauyi don narkewa.
Almonds da walnuts
Irin mai bai gama yi mana ba. Suna ba ka damar cika da magnesium (don daidaita damuwa) da omega 3. In tattara, a cije su hade da zabibi, misali. Kuma ku tuna don ƙara su cikin shirye-shiryenku kek in foda ko murƙushe.
Beaufort
Mai cuku yana dauke da tryptophan, amma musamman ma wadanda ke da tauri, irin su Beaufort. Yana inganta samar dahormones lafiya. Saka shi a kan tire, bari yaranku su gane shi kuma kada ku yi jinkirin sanya shi gratin a yanka a cikin jita-jita na hunturu.
Broccoli
Kayan lambu da ke cikin dangin cruciferous za su sanya ku cikin yanayi mai kyau! Vitamins B9, B6, C da magnesium… Waɗannan su ne tarin fa'idodi. Don adana abubuwan gina jiki na su, tururi broccoli kuma yi musu hidima azaman salatin tare da rapeseed ko man kayan lambu na zaitun.
A cakulan
Dark, mai aƙalla 70% koko, yana ɗauke da shi magnesium. Kuma magnesium ya ƙunshi tryptophan, wanda ke gaba ga serotonin. Don haka ba da damar kanka murabba'in cakulan a ƙarshen abinci maimakon kayan zaki mai daɗi. Ga yara, ya koma ga abin ciye-ciye na tsofaffi. Gurasar burodi
tare da hatsi sama da murabba'i 2 na cakulan, yana da manufa.
"Ya daɗe da rai da salads don abincin rana!"
Mai ciki, dole ne in kula da nauyin nauyi na, na zabi salads don abincin rana, idan sun kasance m! Salatin Kaisar, wanda aka ƙawata da kaji mai karimci na kajin zinare… Wannan ya isa ya motsa zuciyata kuma ya ba ni kuzari don rana! ",
Aurelie
Nemo labarinmu