2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
1. Cov zaub ntsuab
Thaum nws xav zoo, tsis muaj dab tsi zoo dua li cov zaub ntsuab. Tsaus ntsuab zaub xws li zaub paj ntsuab thiab zaub ntsuab yog cov nplua nuj muaj vitamin C thiab magnesium.
Cov no yog ob qho tseem ceeb hauv kev hloov pauv ntawm tryptophan thiab tyrosine amino acids rau serotonin thiab dopamine - cov neurotransmitters ua lub luag haujlwm zoo siab.
2. Ceev thiab noob
Lub zog ntawm cov txiv ntoo thiab cov noob yuav tsum tsis txhob xav tias qis tshaj. Flax, chia, hemp, noob taub dag, walnuts, cashews tsuas yog ib feem me me ntawm kev nplua nuj ntau uas yog qhov ua kom muaj kev xav, tab sis kuj muaj ntawm omega-3 fatty acids.
Ib qho peev txheej siab tshaj plaws ntawm tryptophan yog ib qho txiaj ntsig ntawm cashews ib hnub. Thiab tsis txhob hnov qab tus huab tais ntawm cov noob txiv ntoo - almonds, uas muaj cov zinc (ib qho tseem ceeb ntawm kev tswj kom lub cev sib luag), hlau (uas txo cov hlwb rog) thiab cov rog zoo (uas txo kev ntxhov siab).
3. Cov kab dej npau
Blueberries tau suav hais tias yog superfood thiab tsis yog los ntawm lub caij nyoog. Cov me me, puag ncig tom qab ntawm qab zib yog qhov zoo rau kev ntxhov siab. Muaj ntau nyob rau hauv cov vitamins, phytonutrients (cog cov as-ham) thiab ntau yam tshuaj tiv thaiv kev ntxhov siab, blueberries yog cov khoom noj txom ncauj zoo kawg rau kev ua kom cov lus zoo siab hauv lub hlwb.
4. Voom
Nws tsis muaj kev lees paub tias kev noj cov qhob noom xim dub zoo ua rau koj nyob zoo, puas yog? Qhov no yog vim hais tias lub cev sau cov txiaj ntsig ntawm cocoa - cov khoom noj nyoos uas muab chocolate tsw thiab xim. Nto npe rau kev txhawb nqa kom muaj txiaj ntsig zoo, cocoa muaj phenylethylamine (tib yam tshuaj lom neeg los ntawm lub hlwb thaum koj poob rau hauv kev hlub), uas ua rau muaj kev tso tawm ntawm endorphins.
5. Cov zaub mov muaj protein ntau B
Qib uas tsis muaj cov vitamins B (B1, B3, B6, B9, B12) tau pom tias ua rau muaj kev xav tsawg. Ib qhov muaj zog ntawm cov vitamins B yog qhov tseem ceeb rau kev zoo siab ntev.
Cov zaub mov zoo nyob hauv cov vitamins yog cov muaj noob txiv ntoo, noob txiv, noob, cov txhuv ntsuab, oatmeal, zaub ntsuab ntsuab (xws li zaub ntsuab thiab zaub cob pob), thiab poov xab noj tau. Vitamin B12 muaj nyob hauv cov tsiaj cov organic (ntses thiab mis nyuj).
6. Tsawb
Tag nrho ntawm lub zog, vitamin B6, tryptophan, hlau, magnesium thiab poov tshuaj, ntxiv rau nws yog ib qho ntuj probiotic, muaj fiber ntau thiab ntshav qab zib muaj zog regulator, tsawb yog pob! Qhov tseeb, noj txiv tsawb ua tshais thaum sawv ntxov yuav tu lub cev nrog cov magnesium (cov tshuaj tiv thaiv kev nyuaj siab) rau tag nrho ib hnub.
7. Cov zaub mov muaj protein ntau
Kev nce ntxiv ntawm cov vitamin D tuaj yeem txhim kho kev xav zoo dua los ntawm kev nce khoom ntau lawm ntawm serotonin zoo siab. Vitamin D tuaj yeem pom muaj nyob hauv roj ntses, txiv maj phaub mis, mis nyuj almond thiab nceb.
8. Cov khoom noj ua kom muaj roj
Cov khoom noj ua ke sib xyaw ua ke xws li chickpeas, lentils, txiv ntoo, oats, nplej xim av, qos yaj ywm, pob kws, nplej, mov tsawb thiab zaub txhuv tuaj yeem tsim cov serotonin (tsis zoo li cov carbohydrates uas yooj yim, uas paub tias ua rau muaj kev hloov pauv hloov chaw).
9. Lub hauv paus Poppy
Lub Incas thaum ub tau siv cov tshuaj pleev xim rau lub cev kom txo tau kev ntxhov siab. Cov nplua nuj nyob hauv cov calcium, magnesium, phosphorus, sodium thiab potassium, nws kuj yog cov khoom siv zoo xws li magnesium thiab hlau (ob yam tseem ceeb rau kev tswj kev ntxhov siab), zinc, iodine thiab vitamins B1, B2, C thiab D.
10. Spirulina
Spirulina yog ib qho ntawm cov khoom noj muaj txiaj ntsig tshaj plaws hauv ntiaj teb! Thiab yog tias qhov ntawd tsis txaus, Spirulina muaj calcium, magnesium, folic acid, vitamins A, B, C, D, E, K thiab tshuaj tua kab mob antioxidant. Ntawm theem biochemical, spirulina yog tsev cog khoom ntawm kev zoo siab.
Thauj nrog kev zoo siab, koj V. Velichkova.
Pom zoo:
Pribotic Zaub Mov Rau Kev Tiv Thaiv Zoo Thiab Kev Zom Zaub Mov Zoo
Yog tias koj xav tias cov kab mob yog qhov ua kom zoo nrog "microbes," rov xav dua. Probiotics muaj nyob hauv lub plab thiab lawv lub npe nrab yog nyob zoo cov kab mob! Cov ntaub ntawv tshawb fawb qhia tau tias hauv ib xyoos muaj kwv yees li ntawm 4 lab tib neeg tau siv qee hom kev probiotic khoom .
Qhia Kev Noj Zaub Mov Zoo Rau Cov Menyuam Yaus: Noj Zaub Mov Zoo Rau Menyuam Yaus
Cov zaub mov qov khoom noj rau cov menyuam yaus Cov khoom noj uas xav tau rau ib tug menyuam yaus yog tib yam rau cov neeg laus, qhov sib txawv tsuas yog qhov nyiaj. Nyob rau xyoo ntawm lawv txoj kev loj hlob, cov menyuam yaus muaj lub siab qab los noj mov ntau dua.
Kev Noj Zaub Tsis Muaj Zaub Mov Ua Rau Muaj Kev Pheej Hmoo Siab Ntxiv Los Ntawm Kab Mob Plawv
Kev noj zaub mov zoo rau lub cev tsis noj nqaij feem ntau suav tias yog kev noj zaub mov kom zoo dua thiab muaj txiaj ntsig zoo dua li ib qho uas suav nrog kev noj nqaij thiab zaub. Txawm li cas los xij, cov kev ntseeg no tau raug nug ntau tus kws kho plawv ntawm ntau lub koom haum thoob ntiaj teb.
Kaum Plaub Qhov Tsis Nkag Siab Txog Cov Zaub Mov Uas Cuam Tshuam Rau Peb - txuas Ntxiv
Cov txiv ntoo qab zib muaj kev phom sij Feem ntau, qhov no yog qhov tseeb vim tias cov khoom qab zib ua rau muaj kev cuam tshuam cov kab mob hauv lub cev, kev ua thiab kev sib txuas ntawm qee yam tshuaj hauv lub cev thiab cov metabolism hauv feem ntau.
Ua Kev Zoo Siab Rau Xyoo Tshiab Nrog Cov Zaub Mov Noj Qab Nyob Zoo
Txawm hais tias nws yog Xyoo Tshiab cov kab lis kev cai dhau los, npaj ua noj ua haus uas yuav ua rau tag nrho tsev neeg xav tias ua khawv koob ntawm hnub so, tab sis hnub tom qab kom tsis yws yws txog teeb meem mob plab. Npaj cov zaub xam lav los ntawm dej khov nab kuab, cov tes cws los yog cws, plaub sprigs ntawm zaub txhwb qaib, txiv qaub, ob rab diav liab ntawm caviar.
