Lijo tse loantšang matšoenyeho

Litaba

• Lijo le limatlafatsi tse lokelang ho jeoa
• 1. Omega-3
• 2. Magnesiamo
• 3. Tryptophan
• 4. Li-vithamine tsa B
• 5. Vithamine C le flavonoids
• 6. Likhoele
• 7. Li-probiotics
• Lijo Tseo re Lokelang ho li Qoba
• Menu ea Matšoenyeho

Lijo tse fokotsang le ho laola matšoenyeho li lokela ho kenyelletsa lijo tse nang le magnesium, omega-3, fiber, li-probiotic le tryptophan, 'me hoa thabisa ho ja libanana le chokolete e lefifi, mohlala.

Limatlafatsi tsena li thusa ho laola limela tsa mala le ho eketsa tlhahiso ea serotonin, e tsejoang hape e le hormone ea thabo, e khothaletsa boikhathollo le ho thusa ho loantša matšoenyeho.

Ntle le moo, ho bohlokoa hape ho fokotsa ts'ebeliso ea lijo tse nang le tsoekere le phofo ea koro, hobane li amahanngoa le phetoho ea tsoekere ea mali le tlhahiso ea serotonin.

Ho tšoenyeha ke boemo ba kelello boo ho bona motho a leng boemong ba ho tšoha bo sa thabiseng, bo lebisang ho ngongoreho e kholo ho feta kamoo boemo bo hlokoang ka teng.

Boemo bona bo ka baka matšoao a mmele le a kelello, joalo ka ho opeloa ke hlooho, bohloko ba sefuba, ho hloka mohopolo le ho eketsa takatso ea ho ja, leha ho se tlala. Mona ke mokhoa oa ho tseba matšoao a matšoenyeho.

Lijo le limatlafatsi tse lokelang ho jeoa

Ho thusa ho laola matšoenyeho, o lokela ho eketsa lijo tsa hau tse latelang:

1. Omega-3

Omega-3 ke mafura a matle a ruileng ho EPA le DHA, mafura a acid a ntlafatsang tšebetso ea boko le ho fokotsa ho tšoenyeha. Boithuto bo bong bo fumane hore tšebeliso ea omega-3 e nyane e ka amana le mafu a mang, ho kenyeletsoa khatello ea maikutlo le khatello ea maikutlo.

Ka hona, ho bohlokoa ho ja lijo tse nang le omega-3 tse joalo ka tuna, salmon, sardine, flaxseed, chia, chestnuts le avocado. Maemong a mang, ho kanna ha hlokahala hore o sebelise litlatsetso tsa omega-3, tse lokelang ho bontšoa ke ngaka kapa setsebi sa phepo.

2. Magnesiamo

Boithuto bo bong bo bontša hore magnesium e ka thusa ho phekola khatello ea maikutlo le matšoenyeho, kaha li ntlafatsa ts'ebetso ea boko, leha ho le joalo lithuto tse ling lia hlokahala ho netefatsa kamano ena.

Diminerale ena e teng lijong tse kang oats, libanana, spinach, peo ea mokopu, sesame, flaxseed le chia, le litholoana tse omisitsoeng joalo ka linate tsa Brazil, lialmonde le matokomane.

3. Tryptophan

Tryptophan ke amino acid e thusang tlhahiso ea serotonin, e leng hormone ea bohlokoa ho thibela ho tšoenyeha, khatello ea maikutlo, khatello ea maikutlo le ho hlobaela.

Amino acid ena e ka fumanoa lijong tse kang nama, khoho, tlhapi, mahe, libanana, chisi, cocoa, tofu, phaenapole, salmone, chokolete e lefifi le litholoana tse omisitsoeng ka kakaretso, joalo ka linate, linate le lialmonde. Sheba lenane le felletseng la lijo tse nang le tryptophan.

4. Li-vithamine tsa B

Li-vithamine tsa B, haholo-holo B6, B12 le folic acid, ke balaoli ba bohlokoa ba sistimi ea methapo, mme ba nka karolo ho hlahiseng serotonin. Li-vithamine tsena li ka fumaneha lithollo tse felletseng, joalo ka raese e sootho, bohobe bo sootho le habore, le lijong tse ling tse kang libanana, spinach le meroho e meng e tala.

5. Vithamine C le flavonoids

Vithamine C le flavonoids ke li-antioxidants tse fokotsang khatello ea maikutlo le matšoenyeho, tse thusang ho laola tlhahiso ea lihormone. Lijo tsa eona tsa mantlha ke litholoana tsa lamunu, joalo ka lamunu, phaenapole le tangerine, chokolete le meroho e mecha.

6. Likhoele

Ts'ebeliso ea lijo tse nang le fiber e khothaletsa bophelo bo botle ba mala, ntle le ho thusa ho laola maemo a tsoekere ea mali le ho eketsa maikutlo a ho khora, e le khetho e ntle ho batho ba nang le matšoenyeho.

Tse ling tsa lijo tse nang le fiber e ngata ke litholoana, meroho, lijo tse felletseng, linaoa, har'a tse ling.

7. Li-probiotics

Boithuto bo bong ba mahlale bo bontšitse hore dysbiosis, e leng ho se leka-lekane ha mala a microbiota, le ho ruruha ha mala ho ka amana le liphetoho tsa maikutlo, joalo ka ho tšoenyeha le khatello ea maikutlo. Ka hona, ts'ebeliso ea li-probiotic e ka thusa ho khutlisa botsitso bo tloaelehileng ba likokoana-hloko mme ka hona e ka ba le phello e ka bang teng kalafong le thibelong ea matšoenyeho le khatello ea maikutlo.

Li-probiotic li ka kenoa ka lijo tse lomositsoeng, joalo ka yoghurt ea tlhaho, kefir, tempeh le kombucha, leha ho le joalo e ka boela ea sebelisoa ka mokhoa oa litlatsetso tse ka rekoang li-pharmacy.

Ithute haholoanyane ka li-probiotic le melemo ea tsona:

Lijo Tseo re Lokelang ho li Qoba

Lijo tse lokelang ho qojoa ho thusa ho laola matšoenyeho ke:

• Tsoekerele lipompong ka kakaretso;
• Lino tse tsoekere, joalo ka lero la indasteri, lino-mapholi le lino-mapholi;
• Phofo e tšoeu, dikuku, dikuku, ditshwara-moya le bohobe bo bosweu;
• Caffeine, hlahisa ka kofi, tee ea molekane, tee e tala le tee e ntšo;
• Lino tse tahang;
• Lihlahisoa tse hloekisitsoeng, joalo ka raese e tšoeu le li-noodle tse tšoeu;
• Mafura a mabe, joalo ka tse fumanoang ka lisoseje, lisoseje, ham, bologna, letsoele la Turkey, li-cookie tse kentsoeng, lijo tse potlakileng le lijo tse lokisitsoeng tse hoammeng.

Ho tšoenyeha ho ka thibela motho ho etsa liqeto tse nepahetseng esita le ho mo holofatsa ha a tobane le boemo, empa phepo e nepahetseng le ho ikoetlisa khafetsa ho thusa ho laola khatello ea maikutlo le matšoenyeho.

Menu ea Matšoenyeho

Tafole e latelang e bontša mohlala oa lenane la matsatsi a 3 ho loants'a matšoenyeho:

Palo e bontšitsoeng lenaneng e fapana ho latela lilemo, bong, ho ikoetlisa le boteng ba mafu, ka hona, sepheo ke hore ho botsoa setsebi sa phepo e nepahetseng e le hore ho ka etsoa tlhahlobo e felletseng, ka hona, moralo oa phepo e nepahetseng o lumellanang le litlhoko e ka qaqisoa.