Lijo tsa boroko (le lenane la lijo)
Litaba
- Lijo tse khothalletsang boroko
- 1. Lekunutu
- 2. Magnesiamo
- 3. Lijo tse nang le omega-3 le vithamine D tse ngata
- 4. Khalsiamo
- Lijo tse ka bakang boroko
- Lijo li lokela ho ba joang
- Lenaneo la ho loants'a boroko
Ho hlobaela ke bothata ba bophelo bo amang batho ba bangata mme bo ka susumetsoa ke lijo, kaha ho na le lijo tse matlafatsang le tse ratang boemo bona, joalo ka pepere le caffeine, ka mohlala.
Ntle le moo, ho na le lijo tse ling tse thusang ho loants'a boroko, joalo ka linate, e leng mohloli o motle oa melatonin, hormone e hlahisoang 'meleng mme e ikarabellang ho ntlafatseng boleng ba boroko. Lijo tsena li lokela ho kenyelletsoa lijong le ho jeoa letsatsi le letsatsi e le hore e be karolo ea kalafo ea boroko e bontšitsoeng hantle ke ngaka.
Lijo tse khothalletsang boroko
Lijo tsa mantlha tse thusang ho loants'a boroko ke tse nang le:
1. Lekunutu
Tryptophan e rata tlhahiso ea melatonin 'meleng, ntle le ho laola boroko ke antioxidant, e na le litlamorao tsa ts'ireletso, litlamorao tse khahlano le ho ruruha, e ntlafatsa sesole sa' mele, hara tse ling. Ntle le moo, e thusa ho hlahisa serotonin, e baka khutso le ho otsela.
Lijo tse ruileng tryptophan ke Turkey, lebese, nama, habore, salemone, tamati, chisi e tšoeu, kiwi, linate, lialmonde, lebese la raese le mahe a linotši.
2. Magnesiamo
Magnesium e ka thusa ho ntlafatsa boleng ba boroko, kaha e fokotsa maemo a cortisol, hormone e amanang le khatello ea maikutlo e sitisang boroko. Ho phaella moo, e eketsa GABA, neurotransmitter e khothalletsang boikhathollo le boroko.
Lijo tse ruileng matsoai ana ke konofolo, libanana, walnuts, lialmonde, prune, bohobe, linaoa le raese e sootho, salmon le spinach.
3. Lijo tse nang le omega-3 le vithamine D tse ngata
Lijo tse nang le omega-3 le vithamine D li bohlokoa tlhahisong ea serotonin, k'hemik'hale ea boko e ntlafatsang boroko. Lijo tse nang le vithamine D e ngata ke oli ea sebete, salmon, lebese, lehe, nama, sardine le botoro.
Lijo tse ruileng li-omega-3 ke oli ea flaxseed, salmon, sardine, peo ea flaxseed le chia, tuna, herring le linate.
4. Khalsiamo
Ho haella ha khalsiamo 'meleng ho ka amana le ho hlobaela, hobane ke diminerale ea bohlokoa ho netefatsa tlhahiso ea serotonin. Ka hona, ho kgothaletswa ho eketsa lijo tsa hau tsa lijo tse nang le khalsiamo, joalo ka yogurt e bonolo le lebese, haholo pele o robala. Keletso e le 'ngoe ke ho noa kopi e le 1 ea lebese le chesang pele o robala.
Lijo tse ka bakang boroko
Batho ba nang le bothata ba ho hlobaela ba lokela ho qoba lijo tse matlafatsang tsamaiso ea methapo ea mantlha, kaha e ka thatafatsa boroko: kofi, lino tse tahang, lino-mapholi, tee e ntšo, tee ea molekane, tee e tala, ginger, pepere, chokolete le açaí.
Lijo tsena li lokela ho qojoa kamora hora ea bone mantsiboea, kaha boko bo na le nako e ngata ea ho amohela litšusumetso tsa motlakase tse hlokahalang ho laola boroko mme ka hona bo tiisa boroko bo monate bosiu.
Ho feta moo, ho bohlokoa ho qoba lijo tse halikiloeng, tse nang le mafura a mangata haholo, tsoekere e hloekisitsoeng kapa lijo tse ngata haholo haufi le nako ea ho robala, kaha e ka baka tšenyo ea lijo 'me ea ama boroko.
Lijo li lokela ho ba joang
Ho bohlokoa hore lijo tse lumelletsoeng li kenyelelitsoe lijong tsa letsatsi le letsatsi, ho qoba lintho tse khothatsang thapama le bosiu. Ntle le moo, o lokela ho qoba ho jela haufi haholo le nako ea ho robala le ho se shebelle TV ha o ntse o ja, ho kanna ha ba monate ho ba le sopho e chesang nakong ea lijo tsa mantsiboea ho khothaletsa boroko.
Ho bohlokoa hape ho boloka linako tse tloaelehileng mabapi le lijo le nakong ea ho robala le ho tsoha. Hape hoa khoneha ho noa tee ea apole pele u robala, kaha e na le thepa e thusang ho khutsisa, ho khothaletsa boroko le ho fokotsa boroko, ka lebaka la hore e na le apigenin, antioxidant e sebetsang ho li-receptor tsa boroko bokong.
Lenaneo la ho loants'a boroko
Tafole e latelang e bontša mohlala oa lenane la ho loants'a boroko.
| Seneke | Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 |
| Lijo tsa hoseng | Kopi e le 'ngoe ea kofi e nang le lebese + lilae tse 2 tsa bohobe bo felletseng bo nang le chisi e tšoeu + apole | Senoelo se le seng sa yogurt e hlakileng + 4 toast e felletseng e nang le ricotta + 1 tangerine | Kopi e le 'ngoe ea kofi e nang le lebese + oat dipanekuku tse nang le banana le sinamone + khaba e le 1 ea pere ea linate |
| Lijo tse bobebe | Linate tse 1 tse tletseng letsoho + banana e le 1 | Selae se le seng sa mahapu | 1 yogurt e hlakileng + 1 col ea li-flaxseed le oat flakes + 1 teaspoon ea mahe a linotši |
| Lijo tsa mots'eare | Paseka ea Wholegrain e nang le mongobo oa tlhaho oa tamati le tuna + asparagase e nang le oli ea mohloaare + 1 lamunu | 100 dikgerama tsa salmone + likhaba tsa raese e sootho + salate ea spinach e nang le khaba e le 'ngoe ea oli ea mohloaare + 3 prunes | Sopho ea kana e nang le linaoa tse tšoeu, litapole le meroho + selae se le seng sa mahapu |
| Lijo tsa mantsiboea | 1 yogurt e hlakileng e nang le kiwi e 1 e khethiloeng | Khalase e le 'ngoe ea lebese le chesang + toast e 3 e nang le chisi e tšoeu | 1 kopi ea tee ea melissa + banana e nang le sinamone e nyane |
Chelete e kenyellelitsoeng lenaneng lena e fapana ho ea ka lilemo, thobalano, ho ikoetlisa 'me ho ka ba le lefu le amanang kapa che, ka hona, sepheo ke ho batla tataiso ho setsebi sa phepo ho etsa tlhahlobo e felletseng le ho bala moralo o nepahetseng oa phepo. ho ea ka litlhoko tsa motho.
Sheba malebela a mang mabapi le hore na ho hlobaela ho lokela ho ba joang:
Re E Eletsa Hore U Bone
Tšilafalo ea bosiu: ke eng le hore na hobaneng e etsahala
