Cov zaub mov uas tawm tsam kev nyuaj siab thiab txhim kho mus ob peb vas
Zoo Siab
Txhawm rau tawm tsam cov tsos mob ntawm kev nyuaj siab thiab txhawb lub neej zoo, nws yog qhov tseem ceeb uas tus neeg muaj zaub mov noj nplua nuj nyob hauv cov zaub mov uas txhawb kev tsim tawm ntawm serotonin thiab dopamine, uas yog cov tshuaj uas lub luag haujlwm ntawm kev xav ntawm kev txaus siab thiab kev zoo nyob hauv lub cev. Yog li, qee cov zaub mov uas tuaj yeem suav nrog hauv lub neej txhua hnub yog qe, ntses, tsawb, flaxseeds thiab tsaus chocolate, piv txwv.
Kev ntxhov siab yog ib qho kab mob ntawm cov hlab ntsha lub cev feem ntau vim yog poob ntawm lub zog thiab lub nkees tas li, raug kho los ntawm kev saib xyuas los ntawm tus kws kho mob hlwb thiab kws kho mob hlwb, txawm li cas los xij kev noj zaub mov tseem ua rau tus neeg lub siab thiab zoo siab dua. Nov yog qhia txog yuav ua li cas paub cov tsos mob ntawm kev nyuaj siab.
Qhia zaub mov tawm tsam kev nyuaj siab
Cov lus hauv qab no qhia ib qho piv txwv ntawm cov ntawv qhia zaub mov 3-hnub txhawm rau tiv thaiv kev ntxhov siab:
| Khoom txom ncauj | Hnub 1 | Hnub 2 | Hnub 3 |
| Noj tshais | Txiv tsawb smoothie, mis, 1 col ntawm oat kua zaub + 1 col ntawm txiv laum huab xeeb | Unsweetened kas fes + wholemeal qhob cij ci nrog qe thiab tshij | 1 lub mis nyeem qaub ncaj nrog oats + 1 daim hlais |
| Kev sib hais | 10 txiv dab laug os + 1 lub txiv av | 1 nplawm txiv tsawb nrog txiv laum huab xeeb | 1 khob kua txiv ntsej muag kua txob nrog mint |
| Noj su noj hmo | 4 col ntawm xim av kua zaub ci + 3 col ntawm taum kua zaub + zaub sautéed hauv cov txiv ntseej roj + 1 nqaij npuas tsuav nqaij | Cov nplej zom ntxas nrog cov tuna thiab soob cov ntses + zaub xas lav nrog cov roj txiv roj thiab cov kua txob | Grilled salmon nrog noob hnav + taub dag puree + 3 col ntawm xim av mov kua zaub + zaub nyoos |
| Noj su txom ncauj | 1 khob ntawm yogurt yooj yim nrog txiv pos nphuab, 1 col ntawm chia tshuaj yej thiab 1/2 col ntawm zib ntab kua zaub | Cov kua txiv Acerola + 3 tag nrho cov ci nrog cheese | 1 txiv tsawb + 3 xwm fab ntawm 70% chocolate |
Yuav kho li cas
Kev kho mob rau kev nyuaj siab yuav tsum ua raws li cov lus qhia ntawm tus kws kho mob hlwb lossis kws kho hlwb, thiab nws yuav tsim nyog siv, qee qhov, siv tshuaj kho mob. Ib qho ntxiv, nws yog ib qho tseem ceeb uas tus neeg tham thiab tawm mus nrog phooj ywg thiab tsev neeg, zam kev zais teeb meem, muaj zaub mov noj nyob rau ntawm tryptophan, xyaum ua kom lub cev nquag thiab nquag kho cov kev kho.
Ntxiv rau, nws yog ib qho tseem ceeb kom nco ntsoov tias kev nyuaj siab yog ib qho mob hnyav thiab kev txhawb nqa tsev neeg yog qhov tseem ceeb kom kov yeej cov teeb meem no. Txoj kev kho kom zoo tsis tas muab kev tu yog ib qho tseem ceeb rau kev kho kev nyuaj siab. Saib cov lus qhia ntxiv yuav ua li cas thiaj li tau txais kev kho siab.
Kawm paub ntau ntxiv txog kev nyuaj siab thiab yuav ua li cas hauv cov yeeb yaj kiab hauv qab no:
Nco Ntsoov Saib
Qhov Teeb Meem Zoo Txog Kev Kho Tus Kab Mob Siab C Yog Dab Tsi?
