Nzira yekuvandudza manzwiro ako nekugwara?

Kana iwe ukatakura dambudziko rekufamba kubva kune imwe nyika kuenda kune imwe, kuti uchinje manzwiro ako uye uvandudze mamiriro ako epfungwa, nyaya yacho haidi kuneta kwese uku kana mari yese iyi, unogona kuvandudza manzwiro ako kuburikidza nedumbu rako, hongu, yako. chikafu chinonyanya kukonzeresa manzwiro ako, nhasi muAna Salwa tichaongorora Together, boka rezvikafu rine simba rakawanda pakuvandudza mafungiro ako.

1 - salmon
Salmon inoratidzwa nekuve ine chikafu chinodiwa kuti chipe simba kumuviri, kunyanya omega-3 fatty acids, uye hove dzine mafuta kazhinji inosimudzira kugadzirwa kwehomoni dopamine, iyo ine basa rekuvandudza mafungiro.

2 - Chokoti
Chocolate yakagara ichibatanidzwa, maererano nezvidzidzo zvakati, nekuvandudza mafungiro evanhu, sezvo zvakaratidzwa kuti kudya chokoreti yakasviba zuva nezuva kunoderedza huwandu hwehomoni hunokonzera kushungurudzika uye kushungurudzika, kunyanya cortisol.

3- Avocado
Avocado inoratidzwa nehuwandu hwehutano hwehutano, kusanganisira kuchengetedza hutano hwemoyo, kuvandudza kugaya, nezvimwe, asi chinoshamisa ndechekuti chibereko ichi chinoratidzwa nekukwanisa kwayo kuenzanisa mahomoni mumuviri, izvo zvinoita kuti uropi hubudise makemikari anoita munhu ari mumood yakanaka.

4 - mazambiringa
Mazambiringa ane zvakawanda zve antioxidants, kusanganisira flavonoids, iyo inobatsira kuvandudza mafungiro uye kubvisa kuora mwoyo.

5 - Nzungu
Nzungu dzine huwandu hwakawanda hweserotonin, iyo inosimudzira kugadzirwa kweserotonin kana iyo hormone yekufara mumuviri, iyo inobatsira kubvisa kushushikana.

6 - Sesame
Iine seti yakakwana yeamino acids, mhodzi dzemasesame dzinobatsira ipapo kugadzirisa mafungiro ako.

7 - Howa
Howa dzine huwandu hwakawanda hwevhitamini B6, iyo inobatsira mukubuda kweserotonin, izvo zvinotungamira mukuvandudzika kwehunhu hwemunhu.

8 - Strawberry
Mastrawberries ndechimwe chezvokudya zvakanakisisa-zvinovandudza mafungiro, nekuda kwehuwandu hwazvo hwevhitamini nemaminerari akadai sevhitamini A, vhitamini C uye manganese, iyo inowedzera kugadzirwa kwehomoni inofadza muuropi.

9 - Quinoa
Quinoa ine huwandu hukuru hweamino acids, inova sosi yakakwana yeprotein, folate, magnesium, phosphorous uye manganese, uye nekuti zvicherwa izvi zvinowedzera simba remunhu uye anovandudza mafungiro ake, kuwedzera quinoa kumapai, saladi uye zvimwe ndiro zvinokuvimbisa iwe wakanaka. mood.

10 - Kokonati

Kokonati uye mvura iri mairi ine zvakawanda zvinobatsira zvinovaka muviri zvinogona kuvandudza manzwiro ako pakarepo paunoshandisa.