Pane kushungurudzika kudya uye zvino kune kudya kuderedza kushushikana. Heano huri hutano hutano hwakanaka hunogona kubatsira kurwisana. Uye sezvo kushungurudzika uye kuwedzera kwepfuma zvinopindirana, izvozvi zvingakubatsirawo kuti ureruke!
Leafy Greens
Izvi zvipfeko zvinoita muviri wakanaka! Leafy magreens ane folate, vitamini iyo inobatsira kubereka kunzwa-kunaka kemikemikari serotonin uye dopamine.
Apo kushungurudzika kwemazinga ari kumusoro, unoda izvi makemikari flowin '! Edza imwe Swiss chard yakasununguka nemafuta emuorivhi uye garlic. Ndiyo imwe yezvangu 5 zvinotakura zvekudya kuti udedze kudya kwako "! Zvimwe zvekudya zvakakwirira mu folate: asperagus, broccoli, michero yemicrorus, zvinomera zveBrussels, uye garbanzo nyemba (aka chickpeas) Yum!
Teki
Iwe uri kurara kwazvo ... uye wakasununguka, nekuda kweamino acid tryptophan inowanikwa muTurkey. Izvozvo zvinozoshandura ku serotonin. Uye serotonin zvinoreva zvakanaka kunzwa. Itai pairi nedzimwe marashi dzakaoma kuti muwane zvizere.
Sarimoni
Ihove ndiyo nyota yakazara iyo inosvika pakudya! Apo patinenge tiine mutsvuku, miviri yedu inobereka cortisol, hormone iyo yakabatanidzwa kune mafuta akawanda ari mudumbu, pakati pemamwe mhinduro dzisina kunaka. Omega-3s muarimoni inoderedza kushungurudzika uye kuora mwoyo nekurwisa iyo cortisol. Salmoni inewo vitamini D, iyo yakaratidzwa kubatsira kubatsira nekuora mwoyo. O, uye zvinokubatsira kupisa mafuta.
Haikwanisi kurova icho!
Blueberries
Chizere ne antioxidants, blueberries inofanira kunge iri chikamu chekudya kwako. Dzinobatsira kubereka dopamine, iyo makemikari anokonzera kupesana! Uye zvinonaka. Idyai zviri pachena, pamusoro pehu yogurt yako, kana kuti uite kuti uwane oatmeal. Uye nokuda kwekuenda-kupi zvako nyoka, edza kuoma-yakasvibiswa blueberries!
Oatmeal
Kutaura nezve oatmeal, ndeyewo mutengi we serotonin. Iyi yakaoma carb inoderedza mwoyo wako. Kana iwe usati uri fan of hot oatmeal, edza husiku husiku. Kunze kwekuwedzera kwe serotonin, kugadzira chisvusvuro usiku hwakatangira kunogona kuderedza kushushikana kwako mangwanani!
Kuchengetedza
Kuna B, kana kwete ku B? Ndiyo mubvunzo. Ndiyo mhinduro yekuti sei avocados vakanaka kuti vanyatsozvidya mwoyo. Zvidzidzo zvakawana kuti manzwiro ekuzvidya mwoyo angave akadzama muhutano hwevhitamini B. Zvinyorwa zvine vitamini B, saka avo 'it up! Izvi zvinotapira (kunakidza chokwadi: ndicho chibereko!) Inzvimbo inonakidza ye mayo pama sandwiches ako. Uye zviri pachena, zvinokosha kuti guacamole! Kunyunyuta kunowanzovawo nzvimbo huru ye monounsaturated fatty acids, iyo inogona kubatsira kurasikirwa nekurema.
Mbeu
Ava vashandi vanoshanda zvakasiyana-siyana vanobatsira pakushungurudzika mupfungwa. Flax uye chia ndiyo mbeu ine huwandu hwepamusoro ye omega-3s ine hutano hwakanaka, saka shandisa pa 'em. Vanogadzira saladi yakakura, soup toppers, yogurt toppers ... ivo TOP TOP notch! Heano dzimwe nzira dzakanakisisa dzokufarira mbeu dzechia.
Tea
Kungofunga kwekukanda mugiti wehuni inopisa kunonzwika kunyarara, handizvo here? Ronga mune imwe nguva yeti: chamomile, green tea, uye black tea yose inoshanda, saka sarudza zvaunoda. Zvidzidzo zvakaratidza chamomile teyi midziyo mukuderedza zviratidzo zvekuzvidya mwoyo.
Saizvozvowo, chidzidzo cheJapan chakawana kuti kunwa makiropu mashanu ehuteti zuva rimwe nerimwe kunogona kuderedza kushushikana ne20 muzana. Kana iwe uri mumwe munhu anobva awana frazzled mushure mekuve ne caffeine, chengetedza izvozvo mupfungwa, uye enda kuenda ku decaf!
Nokuda kwekupora kusina mhosva, zvokudya zvinowanikwa, mazano 'n tricks, nezvimwewo, shandisa hurukuro dzemashoko emazuva ese kana kushanyira Hungry Girl!