Gabaɗaya, muna yawan yin kwana a waje, muna cin abinci kaɗan da wahala, kuma farashin ya zama lokacin da muka fitar da duk sha'awarmu. -Ya yiwu-a yiwu, kauce wa wannan sabon abu da kokarin ci da kyau a ko'ina cikin yini, saboda haka ciki ba komai a lokacin cin abincin dare.
Naman nama
Matsayinku na man shafawa ba shi da yawa sosai, kuma gabaɗaya suna narkewa sosai. Bugu da kari, kaza da turkey sune tushen abinci na tryptophan, amino acid wanda yake ba da damar hada shi serotonin. Godiya ga wannan kwayar cutar kwakwalwa, kun shiga cikin walwala da kwanciyar hankali. Don bi nama da kaza ko turkey a cikin hanyar da ta dace, misali, za ku iya shirya nono na lemun tsami, tare da bishiyar asparagus.
Salatin ruwa
Kamar yadda kowa ya sani, wani lokacin salati baya jin dadi da daddare, musamman idan aka hada kayan lambu masu wahalar narkewa, ko kuma suke haifar da nauyi da yawan zafin ciki.
Koyaya, ruwan ruwa haske ne, mai daɗi kuma mai wadataccen kayan lambu. bitamin C da bitamin B9, waɗanda suke da mahimmanci don daidaita yanayin da haifar da annashuwa. Bugu da kari, wadannan bitamin suna kula da tsarin rigakafi.
Cikakken hatsi
El shinkafa Rojo shine cikakken hatsi mai yalwar fiber, wanda ke iya haɓaka matakan serotonin. Ya kamata a san cewa dukkanin hatsi tushe ne mai ban sha'awa don taimakawa a lokacin damuwa da damuwa. Zaka iya rakiyar abincin dare tare da radishes, da gurasar hatsin rai, don abinci mai narkewa mai wadataccen bitamin B.
Matsakaicin adadin legumes
Da wake tare da kaji, misali, suna wakiltar haske, ciko da lafiyayyen abincin dare. Waɗannan sunadaran sunadaran ne ba tare da cholesterol waɗanda ke ba da gudummawa mai ban sha'awa a ciki ba bitamin B1, B3, B6, B9 da magnesium.
Abubuwan gina jiki da ke cikin waɗannan legan itacen lemun sun ba mu damar tsara tsarin juyayi, musamman godiya ga tryptophan. Ta wannan hanyar, idan aka haɗasu da kifin kifin kifi ko na turkey, za a sami a farashin karaya
Haka ne, ya kamata ma ku ci ƙasa da abincin rana, a cikin rarraba katanga na abincin yankin ban samu ƙasa da abincin dare fiye da abincin rana ba, ba kyau in kwanta cike. Kuma yana da kyau a ci nama mara kyau kuma a guji cin abinci irin waɗanda kuke faɗa saboda suna narkewa sosai kuma suna shafar mu lokacin kwanciya. Yawancin lokaci nakan ɗauki wani abu mai sauƙi kamar tuna tare da tumatir, turkey, zucchini tare da wasu kifi, kaza, da dai sauransu. Kuma na lura cewa na huta da kyau kuma na tashi da aiki sosai. Tunda na kasance a kan wannan abincin, ina cin abinci sosai kamar kowane abu, yawancin kayan lambu kuma yana yi min kyau sosai