Momwe mungasinthire malingaliro anu mwa kugwada?

Ngati mukukumana ndi vuto loyenda kuchokera kudziko lina kupita ku lina, kuti musinthe malingaliro anu ndikuwongolera malingaliro anu, nkhaniyi sifunikira kutopa konse kapena ndalama zonsezi, mutha kusintha malingaliro anu kudzera m'mimba mwanu, inde, Chakudya ndichomwe chimayambitsa kukhumudwa kwanu, lero ku Ana Salwa tikambirana Pamodzi, gulu lazakudya lili ndi mphamvu yayikulu pakuwongolera malingaliro anu.

1 - nsomba
Salmoni imadziwika kuti imakhala ndi michere yofunika kuti ipereke mphamvu m'thupi, makamaka omega-3 fatty acids, ndipo nsomba zamafuta ambiri zimakulitsa kupanga kwa hormone dopamine, yomwe imathandizira kusintha malingaliro.

2 - Chokoleti
Chokoleti chakhala chikugwirizanitsidwa, malinga ndi maphunziro angapo, ndikuwongolera maganizo aumunthu, monga zatsimikiziridwa kuti kudya chokoleti chakuda tsiku ndi tsiku kumachepetsa mlingo wa mahomoni omwe amachititsa nkhawa ndi nkhawa, makamaka cortisol.

3 - Avocado
Peyala imakhala ndi ubwino wambiri wathanzi, kuphatikizapo kukhala ndi thanzi la mtima, kukonza chimbudzi, ndi zina, koma chodabwitsa n'chakuti chipatsochi chimadziwikanso ndi mphamvu yake yolinganiza mahomoni m'thupi, zomwe zimapangitsa ubongo kutulutsa mankhwala omwe amapanga munthu mumkhalidwe wabwino.

4 - mphesa
Mphesa imakhala ndi ma antioxidants ambiri, kuphatikiza ma flavonoids, omwe amathandizira kusintha malingaliro ndikuchotsa kukhumudwa.

5 - Mtedza
Mtedza uli ndi serotonin yambiri, yomwe imalimbikitsa kupanga serotonin kapena timadzi ta chimwemwe m'thupi, zomwe zimathandiza kuchotsa kuvutika maganizo.

6 - Sesame
Pokhala ndi ma amino acid ambiri, nthangala za sesame zimathandizira kusintha malingaliro anu nthawi yomweyo.

7 - Bowa
Bowa ali ndi vitamini B6 wochuluka, yemwe amathandiza kutulutsa serotonin, zomwe zimabweretsa kusintha kwa maganizo a munthu.

8 - Strawberry
Strawberry ndi imodzi mwazakudya zabwino kwambiri zomwe zimathandizira kuti munthu azisangalala, chifukwa chokhala ndi mavitamini ndi minerals ambiri monga vitamini A, vitamini C ndi manganese, zomwe zimathandizira kupanga mahomoni osangalatsa muubongo.

9 - Quinoa
Quinoa imakhala ndi ma amino acid ambiri, omwe ndi gwero lathunthu la mapuloteni, folate, magnesium, phosphorous, ndi manganese.

10 - kokonati

Kokonati ndi zamadzimadzi zomwe zili mmenemo zili ndi michere yambiri yopindulitsa yomwe imatha kusintha kusinthasintha kwanu mukangomwa.