Akukhona nje ikhofi: Le mikhiqizo 20 kuzokusiza ukwandisa umkhiqizo wakho

Kuhlala eziningi okumelwe uzenze, kodwa ngezinye izikhathi akusebenzi ngibhekane nenkinga yami. Indlela bakhiqiza kangcono? Umthamo! It kuvela ukuthi kukhona ukudla ezingaba lokuthuthukisa amandla. Uma umculo ashukumisayo futhi izingosi ze-non-social akwanele, ukudla okufanele angakusiza ukwandisa umkhiqizo nokusimamisa isimo. Uma njalo nje usebenzisa le mikhiqizo, uzokwazi ukusebenza kahle ngaso sonke isikhathi.

billberry

Aluhlaza okwesibhakabhaka ungalilahli ngephutha awe zonke izinhlu imikhiqizo wusizo emzimbeni. Okugcwele Antioxidants amajikijolo ukukuvikela isifo, ukunciphisa ukuvuvukala futhi ukunciphisa izifiso ukudla okungenamsoco, ngaphezu, bathuthukisa ikhono engqondweni yethu. Abacwaningi baphawula imemori futhi ukunakekela izingane ngemuva kokusebenzisa izithasiselo ngesisekelo aluhlaza okwesibhakabhaka. Kwatholakala ukuthi ikhono engqondweni yethu ngcono kakhulu.

strawberry

Strawberry - isidlo ephelele uma udinga ukugxila. Kungani? Lezi amajikijolo fizetina eziningi. Lokhu flavonoid, ethuthukisa umsebenzi ebuchosheni futhi sithuthukisa inkumbulo. Ucwaningo luye lwabonisa ukuthi ukudla servings eziningana izithelo ngesonto ihlinzeka ekwenteni ncono inkumbulo yesikhathi eside.

isipinashi

Lokhu oluhlaza Asigcini ukuthuthukisa imisipha, kodwa futhi kubambezela Ukuwohloka amakhono lolwazi ngeminyaka. Ngaphezu kwalokho, isipinashi kuyasiza ukufunda nokuthuthukisa motor amakhono.

Kale iklabishi

Lokhu iklabishi sekuthandwa kakhulu, hhayi ngephutha. Lena mkhiqizo emangalisayo nokunomsoco has calcium ezingaphezu kuka ingilazi yobisi. Ngaphezu kwalokho, iklabishi okune-fibre futhi ukhonza njengomdala fuel esihle kakhulu ebuchosheni. Kwelinye ingxenye - amaphesenti ayinkulungwane ukubaluleka vitamin K, odingekayo ekunyusweni umsebenzi ngokwengqondo.

ukwatapheya

Ukwatapheya - iwumkhiqizo ukuthi kumele kube khona ekudleni kwakho. Abacwaningi bakholelwa ukuthi ukudla monounsaturated fatty acid kusiza ukuvikela amangqamuzana obuchopho futhi ihlinzeka kwegazi enempilo.

utamatisi

Kunezindlela eziningi kangaka ukuze nifaka lo mkhiqizo ku semenyu yakho. Utamatisi kukhona ngendlela emangalisayo ewusizo, bona uthuthukise ikhono ukugxila futhi kwandiswe umkhiqizo kanye lycopene. Kuyinto i antioxidant elwa radicals khulula. Uma emzimbeni kukhona izinqubo ukuvuvukala, sizizwa ukukhathazeka, ukucindezeleka, asikwazi ukuqoqa imicabango yami. Konke lokhu akusizi umkhiqizo. Ngaphezu kwalokho, lycopene kusiza ukuqeda anobuthi, okubangela isifo cell.

isitshalo seqanda

Qiniseka ukuthi ukudla isitshalo seqanda lapho sihlala esikhunjeni. Kwakulapho aqukethe umsoco umkhiqizo. Isitshalo seqanda kusiza ukuthuthukisa ukuxhumana phakathi kwamangqamuzana obuchopho, futhi lokhu kufakazelwa izifundo eziningi.

alimondi

Lapho kashukela iqala ukulahla, uzizwa ukukhathala. Uvuka iphango, ukuthola kunzima ukulawula imicabango, ezandleni baqala ukuthuthumela. Ucwaningo lubonisa ukuthi lokhu kungaphazamisa evamile ukuba ngiziqonde ulwazi. Yidla nuts ambalwa alimondi. Lena uphethiloli kakhulu ingqondo, okuyinto kuyogcina likashukela egazini lakho ezingeni ozinzile, kuzosiza ukugxila futhi emsebenzini.

imbewu sunflower

Sonke siyazi ukuthi nokungalali kuyinto siwohloka suku. Uma imbewu isidlo sunflower, ungabhekana kanjani nalezi umuzwa abesabekayo ukozela kanye nobuhlungu. Imbewu aqukethe tryptophan, lokhu acid acid ngokushesha ibe serotonin - a neurotransmitter ukuthi unesibopho ezingeni amandla futhi nomuzwa wenjabulo.

pecans

Lezi nati okumnandi ingakusiza ukuba nokhalo oluncane ngenxa yokuqukethwe eliphezulu magnesium, ngaphezu, banayo eziningi choline. Lo vithamini sithuthukisa inkumbulo futhi kuthuthukisa kwemizwelo namandla amazinga.

imbewu yefilakisi

imbewu yefilakisi abacebile amafutha nenzuzo, okuyinto sishukumise ubuchopho. Yidla iphalishi zabo, ehla, eyakhiwa cocktail elinuka.

walnuts

Kuyinto engenakwenzeka ukufeza umkhiqizo emva quthu, okubangela lokhu kushintshashintsha kwemizwa. Insindiso ngeke ukudla okunothe-serotonin. Ngokwesibonelo, kakhulu efana e walnuts, ethuthukisa kwemizwelo futhi kusiza ukuba nenhliziyo emnyama.

eyosiwe yenkomo

Kufanele uhlale kude SEMIS, kodwa inyama wabhaka wena kulungile. Ucwaningo luye lwabonisa ukuthi ukuntuleka yensimbi emzimbeni kuphazamisa bezibona evamile kolwazi. I yenkomo eqhukethe yensimbi. Yidla izingcezu ezimbalwa ngesikhathi sekhefu ukuze abuthele amandla ngoba lonke usuku.

tuna

I bakhonze tuna iqukethe cishe ayisikhombisa amaphesenti umthamo vitamin B _6. Ngokusho idatha kwesayensi, saleli vithamini kusiza ukukhulisa ugqozi. Ukungabi okuphilayo ngalo kungayibangela umuzwa ukucindezeleka. Kulokhu, kunzima ukulondoloza umkhiqizo. Zikhona nezinye izinzuzo. Lo vithamini kuyasiza babhekane nezinkinga nigxile, impulsiveness futhi hyperactivity.

yenkomo organic

I yenkomo kuyinto okunothe. Ososayensi bathole ukuthi abesifazane nge eyanele yensimbi amazinga emzimbeni ukubhekana kangcono umsebenzi ngokwengqondo.

yogurt Greek

Lo mkhiqizo iqukethe Tyrosine - i acid acid ukuthi ukhiqiza Dopamine futhi norepinephrine. Lezi neurotransmitters ukusiza ukumphakamisa kwemizwelo.

oncibilikile

Uma ufuna zithokozise yokusaswidi ukuwaphuza emva Amazing. A lonke uchungechunge izifundo ezikhombisa ukuthi ubisi ukuphuza ushokoledi kusiza ukubuyisela imisipha futhi sijwayele kangcono nokucindezeleka.

okusanhlamvu lonke

isidlo Wholegrain ngeke kuphela akusiza ukuba unciphise umzimba, ukukunikeza fibre, kodwa futhi ugcwalise umzimba wakho ne amavithamini, isib, i-folic acid. Ngaphezu kwalokho, okusanhlamvu lonke, nabo bebekhona vitamin _B12 ezidingekile ikhono ukugxila.

green tea

Kuyinto isiphuzo Akumangalisi ewusizo. Aphinde asheshise umzimba, okwenza isikhumba ekhazimulayo, evutha fat ngokweqile, futhi kusiza ukunqophisa.

ikhofi

Coffee iqukethe caffeine nje kuphela kodwa futhi Dopamine. Dopamine - ikhemikhali esithuthukisa kwemizwelo futhi esisisiza indlela yokuphila enempilo. Isiza umsebenzi ubuchopho futhi kuthuthukisa nenkumbulo.