Contents
Hiki i ka papa kuhikuhi kūpono ke hoʻopili i ke ʻano kino wale nō. Me nā huahana, hiki iā ʻoe ke hoʻomalu i kou ʻano, ʻoi loa i ka wā o ke kaumaha. He aha ka meaʻai e lanakila ai i ka blues?
Carbohydrates
ʻO ka hiki i ka papaʻai o nā huʻihuʻi paʻakikī i hopena maikaʻi i ka naʻau. Nā palaoa mai ka palaoa holoʻokoʻa, ka laiki palaʻai, nā mea kanu - hoʻoliʻiliʻi kēia mau mea āpau i ka pae o ka hopohopo a me ka hopohopo. ʻO ka palena ʻana iā ʻoe iho i nā carbs, hoʻoikaika mākou i ko mākou lolo e hōʻemi i ka hana o serotonin - ka hōmona o ka hauʻoli a me ka leʻaleʻa.
Vitamin D
Ka nele o ka wikamina D no nā wā lōʻihi - ka hoʻoilo a me ka puna - lilo i kumu o ke kaumaha. Pili kēia huaola i ka hana ʻana o nā hormoni e hoʻopili i ka naʻau. I mea e pono ai, pono ʻoe e ʻai i nā iʻa momona, nā ʻalalā, nā ʻalani a me nā hua manu.
Liquid
ʻO ka wai, ka tī ʻōmaʻomaʻo, ka waiū e kōkua i ke kū ʻana i ke kaumaha kau a me ka luhi. He hopena mālie ko ka waiū, hiki ke inu ʻia ma mua o ka hiamoe. ʻO ka wai a me ke kī ʻōmaʻomaʻo me ka wai lemon e hāʻawi i ka ikaika a me ke kani i ke ʻano.
Nā momona a me ka huaʻai B
He mea nui hoʻi nā momona no ka hana ʻana i nā hormones pono. He mea nui ka ʻāpana nui o ka momona i hoʻopau ʻia no ke kumu mea kanu. No kā lākou digestibility pono ʻoe i ka vitamina b, aia i loko o ka avocado, chickpea, ke kokoleka ʻeleʻele a me nā nati. E kōkua kēia mau huahana i ka hoʻopiha hou ʻana i kāu mau pihi a kāpae i nā hōʻailona mua o ka melancholy.
Nā hua a me nā mea kanu
ʻO nā hua a me nā mea kanu ke kumu o nā antioxidant i pale i ke koʻikoʻi, kaumaha a me ka hopohopo. Hoʻohāuki nā Antioxidant i ka hōʻino ʻana i nā hunaola o ka lolo ma muli o nā hopena kemika i hopena ʻia e nā radical free. ʻO ka lāʻau lapaʻau maikaʻi loa no ke ʻano maikaʻi ʻole - nā hua waina, nā mea kanu ʻōmaʻomaʻo, nā lau.
Carotene
Carotene - ka hui e hāʻawi i nā hua a me nā lau i ke ʻalani a me ka ʻulaʻula. Hoʻopiha ia i ke kino me ka huaʻai A e kōkua ai i ka hakakā ʻana i ke kaumaha. ʻO nā kumu nui o ka carotene, kāloti, nā ʻōmato a me nā ʻuala.
kumuʻiʻo
Hoʻopiha ʻia ka protein a hoʻonui i ke kiʻekiʻe o ke serotonin i loko o ka lolo. No nā mea ʻai meaʻai he nui nō hoʻi nā huahana protein meaʻai - beans, soy, lentils. ʻAʻole lawelawe nā protein i ka pale wale ʻana i ke kaumaha, akā pale pū kekahi i kekahi mau maʻi koʻikoʻi.
E pili ana i nā meaʻai e hoʻoluhi ai ʻoe - e nānā i ka wikiō ma lalo:
