Utloisisa hore na hobaneng matšoenyeho a ka u nona

Litaba

• 1. Ho tšoenyeha ho baka Liphetoho tsa Hormone
• Se o lokelang ho se etsa:
• 2. Ho tšoenyeha ho baka Qobello ea Lijo
• Se o lokelang ho se etsa:
• 3. Ho tšoenyeha ho theola tšusumetso
• Se o lokelang ho se etsa:

Matšoenyeho a ka beha boima ba 'mele hobane a baka liphetoho tlhahisong ea lihormone, a fokotsa tšusumetso ea ho phela bophelo bo botle mme a baka linako tsa ho itlopa joala, moo motho a qetellang a ja lijo tse ngata ho leka ho ntlafatsa maikutlo le ho fokotsa khatello ea maikutlo. .

Kahoo, ho bohlokoa ho khetholla boteng ba matšoenyeho molemong oa ho qala kalafo ea hau le ho lumella ho theola boima ba 'mele. Mona ke liphetoho tse kholo tsa 3 tse bakiloeng ke matšoenyeho 'meleng le seo o lokelang ho se etsa ho o phekola.

1. Ho tšoenyeha ho baka Liphetoho tsa Hormone

Ho tšoenyeha ho baka keketseho ea tlhahiso ea hormone cortisol, e tsejoang hape e le khatello ea kelello hormone, e nang le phello ea ho hlasimolla tlhahiso ea mafura 'meleng.

Lebaka ke hore, maemong a sithabetsang, 'mele o tloaetse ho hlahisa mehloli e mengata ea matla ka mokhoa oa mafura e le hore' mele o be le pokello e ntle ea `` caloric '' e ka sebelisoang maemong a koluoa ​​ea lijo kapa nakong ea ntoa.

Se o lokelang ho se etsa:

Ho fokotsa matšoenyeho, o ka sebelisa maano a bonolo joalo ka ho tsamaea kantle letsatsi le letsatsi le ho etsa mesebetsi ea boikhathollo, joalo ka ho ikoetlisa ka yoga le ho thuisa. Ho robala hantle bosiu le ho ikoetlisa kamehla ho thusa ho imolla khatello ea maikutlo le ho fokotsa tlhahiso e fetelletseng ea "cortisol" ea mmele.

Leha ho le joalo, ho bohlokoa ho hopola hore maemo a mang a matšoenyeho a hloka tlhahlobo ea bongaka le ea kelello bakeng sa kalafo ea bona, mme ts'ebeliso ea meriana le eona e kanna ea hlokahala. Bona matšoao 'me u phekole matšoenyeho.

2. Ho tšoenyeha ho baka Qobello ea Lijo

Matšoenyeho a baka linako tsa ho itlopa joala, ka tšebeliso e eketsehang haholo-holo ea lipompong, bohobe, pasta le lijo tse ling tseo e leng mehloli ea lik'habohaedreite le tsoekere. Sena ka tlhaho se baka keketseho e kholo ea ts'ebeliso ea likhalori, e lebisang ho nona le bothata ba ho theola boima ba 'mele.

Linako tsena tsa qobello li etsahala hobane lijo tse tsoekere kapa tse nang le khabohaedreite li matlafatsa tlhahiso ea serotonin, hormone e hlahisang maikutlo a boiketlo 'meleng, e kokobetsang botenya ka nakoana.

Se o lokelang ho se etsa:

Ho laola linako tsa ho itlopa joala, o tlameha ho ba le phepo e nepahetseng le ho ja lihora tse 3 kapa tse 4, hobane sena se fokotsa tlala ebile se thusa ho fokotsa takatso ea ho ja. Ntle le moo, ho latela motho ea nang le phepo e nepahetseng ho thusa ho khetha lijo tse ntlafatsang maikutlo le tse fokotsang takatso ea ho ja lipompong. Fumana hore na ke lijo life tse ntlafatsang maikutlo a hau.

3. Ho tšoenyeha ho theola tšusumetso

Ho tšoenyeha ho boetse ho fokotsa tšusumetso ea motho ea ho phela bophelo bo botle, ho mo etsa hore a se ke a ba le maikutlo a ho ikoetlisa le ho ja hantle. Sena se bakoa haholo ke ho fetella ha cortisol, hormone ea khatello ea maikutlo, e sieang maikutlo a mokhathala le 'mele o se nang tšepo.

Se o lokelang ho se etsa:

Ho khothaletsa ho feta, motho a ka sebelisa maano a ho ikoetlisa ka ntle kapa le motsoalle oa hae ho ba le khamphani, ho nka karolo lihlopheng tsa marang-rang tse thehiloeng ke batho ba ntseng ba tsoela pele ho theola boima ba 'mele le ho botsa metsoalle le ba lelapa ho leka hape ho ba le kemiso e phetseng hantle ea ho sebetsa e le khothatso.

Lijo tse jang khafetsa tse nang le omega-3s, joalo ka sardine, salmon, tuna le linate, le lijo tse nang le tryptophan, joalo ka libanana, habore le raese e sootho, le tsona li thusa ho ntlafatsa maikutlo le ho boloka tšusumetso e phahameng. Ho ipehela lipakane tsa 'nete tsa ho theola boima ba' mele le setsebi sa phepo e nepahetseng ho boetse ho thusa ho boloka sekhahla se nepahetseng sa ho theola boima ba 'mele le ho fokotsa moroalo oa motho oa ho theola boima ba' mele kapele. Bona kamoo u ka khothatsang haholoanyane ho: malebela a 7 bakeng sa ho se tele ho ikoetlisa.

Shebella video e ka tlase 'me u ithute hore na u etse eng ho loants'a khatello ea maikutlo le matšoenyeho.