He mea lapaʻau i ka mea pono kūpono, hōʻoia i koʻu mau manaʻo: ke emiʻana o ka ikaika, ke ahonui, ka makaʻuʻole, ka luhi, kahiʻano kaumaha i ke kikowaena o ka puna. ʻO kēiaʻano pili pili pili i ka hemahema o kekahi mau huaʻai a me nā kumu kiko. No ka hoʻokuʻuʻana i ke kai melancholy, ua lawa ka mālamaʻana i kahi papa kūikawā - he meaʻai maikaʻi. Eia nō naʻe, ma muli o nā kumu he nui kona pono.
No ka hoʻomakaʻana, ponoʻoe e haʻalele i ka nui o ke kuko no nā hua leʻa, ka'ailala, nā mea momona a me kaʻai wikiwiki. A laila e komo i ka papaʻai i ka meaʻai maikaʻi a me ka olakino no ke kino, a me nā hua antidepressant: aia i loko o kēlā me kēia mau mea e hāʻawi ai i kahiʻano kūpono a me ka piʻiʻana o ka ikehu. Ka leka hoʻomaopopo, me ka hoʻoweliweliʻole i ka pūhaka!
ʻAi i kaʻiʻo
Aia kaʻiʻo o ka moa i nā protein i loaʻa ai ke kino amptop acid tryptophan. ʻO kaʻoi aku o kā mākou huaʻai meaʻai me kēia kumuhana,ʻo ka kiʻekiʻe aʻe ka kiʻekiʻe o ka hormone o ka hauʻoli o ka serotonin - a me ka maikaʻi o kā mākou manaʻo. ʻAʻole makemake i ka moa? Aia kekahi mau kumu'ē aʻe o tryptophan - keʻano lean lean, turkey, eggs and cereals.
Pālāwele
Ua loaʻa i nā kānakaʻepekema i loko o kēia mau hua alkaloid harman. ʻO ke kumu o kēia waiwai he mescaline, he mea maoli e ho'āla i ka manaʻo o ka euphoria. A i loko o ka maiʻa ka alkaloid i nā mea liʻiliʻi, ua lawa ia no ka piʻiʻana o ka ike a me ka piʻiʻana o ka ikaika. ʻO nā huaʻai he meaʻai, māmā keʻeli,ʻaʻole e hoʻonāʻia i ka maʻi. He waiwai lākou i ka magnesium a me ka potassium, a he pono kēia mau hiʻona e pono ai no ke kanaka me ke kaumaha a me ke kaumaha. Akā, mai hōʻalo i ka loaʻaʻana o ka hauʻoli: he kalo nui kaʻai. Ināʻoe eʻai iʻelua mau hua i ka lā (a hiki i ka pō), hiki ke loaʻa ka kaumaha nui.
ʻOhi
ʻO nāʻano momona:ʻo ka salmon, nā meaʻeleʻele, nā meaʻeleʻele a me nā sardines he meaʻono, ka lolo kalo a loaʻaʻole nā meaʻaiʻaiʻole. ʻO ka hana o nā mea hakakā me kahiʻanoʻino e hanaʻia ana e ka omega-3 amethy acids a me ka tryptophan amino acids, pono no ke kūkuluʻana i ke serotonin, i loko o nā meaʻai maikaʻi a me ka maikaʻi no ke kino. Nui nā iʻa iʻa a me nā huamona B6 -ʻo ia ke kuleana no keʻano a hoʻoulu i ka'ōnaehana kamepiula. ʻAʻole hiki i ke kino ke hana i kēia mau mea a pau. No laila, e hoʻoikaika i ka hana o nā pūnaewele lolo aʻaʻole e hāʻawi
E hoʻouluhua ka hopena, mai hoʻopoinaʻoe e waiho i nā ipu mai ka iʻa ma ka papa. Nānā nā meaʻai kūikawā e hoʻohana iā lākou i ka liʻiliʻiʻo 3-4 manawa i ka hebedoma no 100-150 g. Ka makemakeʻoi aku no ka kukeʻana i ka umu, ka'ōhū a i ka iʻa iʻa i kāpiliʻia - uaʻoi aku ka maikaʻi ma mua o ka'ōniuʻia i ka pahu.
Oatmeal a me buckwheat
ʻAʻole like me ka paila a me kaʻalani,ʻo nā'ōpala i loko o nā'ōpalu'ūpili paʻakikī, e hoʻonoe haʻahaʻa i lalo a mālama i ka ikaika. Hoʻohui pū me nā huaola B a me ka tryptophan amino acids, e hoʻomau i ka hana o ka pūnaewele'ōpiopio, ma loko o nā poʻipoʻi he selenium, he mineral e pono ai no keʻano maikaʻi. Ināʻaʻole ka nui o ka selenium i kā mākouʻai, hiki wawe mākou i ka luhi, aʻo nā hana maʻamau a pau he mea hikiʻole. ʻO ka hao, aia i loko o ka palaoa, ke kuleana no ke kaheʻana o ke koko, a hoʻonui ka magnesium i ke kūpaʻa a paʻi i nā aʻalolo i pāʻani.
ʻAi
ʻO Grecika, nā pīni, nāʻaleʻale, nā huluhulu, nā kedera - he mau meaʻoihana olaola e loaʻa ai ka hopena maikaʻi i nā kīʻaha koko a me ka pono o ka naʻau. I loko o nā hua'ōlelo, he nui nā'āpana momona polyunsaturated - pono lākou no ka hana maʻamau o nā pūnaewele o ka lolo. ʻO ka Vitamin B6 a me ka tryptophan e hoʻonui iā mākou i ka ikehu, ka ikaika, a me ka ikaika. E komo i loko o kaʻai maʻamau 30-50 g o nā hua - e hāʻawi kēia i ka ikaika a hoʻoulu i keʻano.
Kaloka
ʻO nāʻano niho Cocoa, ka mea hana chocolate, kahi momona, kahi pale iā mākou mai ka pilikia a me ka luhi kahiko, a me - phenylethylamine. Hanaʻia i loko o ke kino ke aloha a hauʻoli paha ke kanaka. Keʻai nei i kahi kīkalekalekaleka, hoʻonāukiuki mākou i kahi kikowaena ma ka lolo a hoʻonui i ke kūkuluʻana i ke serotonin. I kēia manawa, i ka hoʻohuiʻana o ka chocolate loaʻa nā mea like i ko lākou waiwai i ka narcotic. Eʻai i kahi'āpana - aʻaʻole hiki iāʻoe ke ho'ōki! A mai hoʻomaha,ʻo ka mea nui ke koho i ka baleka pono,ʻo ia hoʻi,ʻeleʻele. Aia i loko o laila nā mea waiwai nui.
ʻAla
Wahi a nā kānakaʻepekema, nāʻano a pau o ka pipi e kōkua i ka paleʻana i ke kaumaha a me ke kaumaha, inā paha eʻoi aku kaʻai a me ke olakino maikaʻi i ke kino. ʻAʻole ia ma kaʻoluʻolu iki a me ka meaʻala maikaʻi, ka mea i loko o lākou iho e hoʻolālā ai i keʻano. Aia i loko o ka hīnaiʻekolu amino acids o keʻano maikaʻi - tyramine, triktamine a me phenylethylamine. A me nā meahana'ē aʻe he nui:ʻo ka huaʻa B2 ka mea e kākoʻo ana i ka pūnaewele nalu, a ke hāpaiʻo B2 i ke kāpiliʻana i ke koko a komo i ka hanaʻana o ke serotonin. Mahalo i ka hua maloʻo PP i loko o ka hīnī,ʻaʻole mākou e hoʻokau i ka huhū, nāwaliwali a me ka moe. Pleases a me nāʻano likeʻole he nui: brie, feta, cheddar, mozzarella, bermbert, rockfort - i kēlā lā i kēia lā i kahi leʻaleʻa hou! ʻO ka hana maʻamau he 30-50 g, ma muli o ka momona momona.