Ho na le khatello ea kelello 'me joale ho ja ho fokotsa khatello ea kelello. Mona ke lijo tse robeli tse phelang hantle tse ka thusang ho loantša khatello ea kelello. 'Me kaha khatello ea kelello le boima ba' mele li kopane, lijo tsena li ka boela tsa u thusa ho theola boima ba 'mele!
Leafy Greens
Likokoana-hloko tsena li etsa 'mele hantle! Meroho e nang le leafy e na le folate, vithamine e thusang ho hlahisa lik'hemik'hale tsa boko bo botle serotonin le dopamine.
Ha maemo a khatello kelellong, u batla lik'hemik'hale tsena li phalle '! Leka ho ba le chard ea Switzerland e tlohelitsoeng ka oli ea mohloaare le konofolo. Ke e 'ngoe ea li-5 tsa hau tse monate tse ts'oarellang ho ja lijo tsa hau ": Lintho tse ling tse jeoang ke li-asparagus, broccoli, litholoana tsa citrus, limela tsa Bruxelles le linaoa tsa garbanzo (aka chickpeas) Yum!
kalakuni
U ntse u robala haholo ... 'me u phutholohile, ka lebaka la amino acid tryptophan e fumanehang Turkey. E qetella e fetohela ho serotonin. Le serotonin e bolela boikutlo bo botle. E kopane le li-carbs tse ling tse rarahaneng ho fumana molemo o feletseng.
Salemone
Litlhapi ke linaleli tse ngata ha ho tluoa tabeng ea phepo e nepahetseng! Ha re fumana li-frazzled, 'mele ea rona e hlahisa cortisol, hormone e amanang le mafura a mangata, har'a likarabo tse sa thabiseng. Omega-3s ka saalmon e fokotsa ho tšoenyeha le ho tepella maikutlong ka ho loantša cortisol eo. Salmone e boetse e na le vithamine D, e bontšitsoeng ho thusa ka ho tepella maikutlong. Oh, 'me e u thusa ho chesa mafura.
Ha e khone ho otla seo!
Blueberries
Ho tletse li-antioxidants, blueberries e lokela ho ba karolo ea lijo tsa hau. Li thusa ho hlahisa dopamine, e leng k'hemik'hale e loantšanang le khatello ea kelello! 'Me li monate. Li je ka ho hlaka, ka holim'a yogurt ea hau, kapa ho fetoloa ho oatmeal. 'Me bakeng sa sejo se monate-kae kapa sefe, leka ho omisa-omeletseng ka blueberries!
Oatmeal
Ha e bua ka oatmeal, ke morekisi oa serotonin e mong. Carb ena e rarahaneng e tla kokobetsa maikutlo a hau. Haeba ha u motsoalle ea chesang oatmeal, leka bosiu bosiu. Ntle le matla a serotonin, ho etsa lijo tsa hoseng bosiung bo fetileng ho ka fokotsa khatello ea kelello hoseng!
Avocado
Ho B, kapa ho B? Eo ke potso. Hape ke karabo ea hore na ke hobane'ng ha li-avocado li le molemo bakeng sa liphallelo tsa khatello ea kelello. Liphuputso li fumane hore maikutlo a ho tšoenyeha a ka thehoa ho haella ha vithamine ea B. Likokoana-hloko li na le vithamine ea B, e le hore li 'mele! Tšoaro ena e monate (monate oa 'nete: ke litholoana!) Ke sebaka se tsotehang sa mayo ka sandwich ea hau. 'Me ho totobetse, ke habohlokoa bakeng sa guacamole! Ho hlasela ho boetse ho na le mohloli o moholo oa monounsaturated fatty acids, e leng ho ka fokotsa boima ba 'mele.
Peo
Bana ba lilone ba nang le mekhoa e metle ba thusitse khatellong ea kelello. Lehlaka le chia ke lipeo tse nang le omega-3 tse phetseng hantle ka ho fetisisa, kahoo setša ho 'em. Ba etsa toppers e kholo ea salate, li-toppers tsa sopho, li-toppers tsa yogurt ... li ntse li le li-TOP! Mona ho na le litsela tse ling tse monate tsa ho thabela peo ea chia.
Tee
Mohopolo feela oa ho pata komese ea tee e chesang e utloahala e khutsitse, na ha ho joalo? Kemiso ea nako ea tee: li-chamomile, tee e tala le tee e ntšo kaofela li sebetsa, kahoo khetha khetho eo ue ratang. Liphuputso li bontšitse lithuso tsa tee tsa chamomile ho fokotsa matšoao a matšoenyeho.
Ka ho tšoanang, thuto ea Japane e fumane hore ho noa linoelo tse hlano tsa tee e tala ka letsatsi ho ka fokotsa khatello ea kelello ka karolo ea 20 lekholong. Haeba u motho ea tsitsitseng ka mor'a hore a na le caffeine, e boloke seo kelellong, 'me u ee bakeng sa decaf!
Bakeng sa lirepepe tse se nang molato, lijo tse fumanoang, lits'ebeletso tsa maqheka, le ho feta, ngolisa mahala mahala ea imeile kapa u etela Hungry Girl!