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ʻO nā meaʻai e koho ai e mālama pono i ka wā e waiho ana i ka zen
ʻAe i ka magnesium a me nā huaora B
ʻO Magnesium ka mea anti-stress trace element par excellence. Pono no ka hana ʻana o ke serotonin, he hopena hōʻoluʻolu. E hauʻoli nā Gourmets, aia ka nui o ke kokoleka. ʻOi aku ka ʻeleʻele, no ka mea ʻoi aku ka momona o ka koko, ʻoi aku ka nui o ka magnesium. ʻO nā meaʻai ʻē aʻe e makemake ʻia: nā hua maloʻo (prunes, apricots, a me nā mea ʻē aʻe), nā ʻaila hinu (nāti, almonds, etc.) a me nā pulu. ʻO ka hoʻohālikelike maikaʻi hoʻi: koho i ka wai mineral i waiwai i ka magnesium e like me Hépar, Badoit, Vichy. ʻO nā huaora B6 a me B9 nā mea pili i ke kaulike puʻuwai maikaʻi.
No ka hoʻopiha piha ʻana, e ʻai ma ka liʻiliʻi o 5 mau huaʻai a i ʻole nā huaʻai i ka lā, e kāpīpī i ka salakeke me ka germ palaoa. A ma kahi e koho ai i ka palaoa a me ka palaoa, no ka mea, ʻoi aku ka maikaʻi o ka mālama ʻana i nā huaora, i hoʻopaʻa ʻia i loko o ka pūpū o ka palaoa.
He maikaʻi ka protein, ka momona a me ka carbohydrates no kou ʻuhane!
He kuleana koʻikoʻi ka protein i ka hana ʻana o nā cell a pau i loko o ke kino, a no laila pū kekahi o ka lolo. Hoʻokumu ʻia lākou me nā waikawa amino, me ka tryptophan, ka mea hoihoi loa no ko mākou olakino no ka mea e hoʻoulu ai i ka hana serotonin.
He hana nui kēia hormone i ke ʻano, ka hopohopo, ka hiamoe a me ke kaumaha. Ma waena o nā meaʻai momona loa i ka tryptophan: nā hua manu, ka ʻiʻo, kekahi iʻa e like me ka cod a i ʻole monkfish, ka waiū a me ka paʻakai paʻakikī (Parmesan a i ʻole Gruyere). Me ka poina ʻole i nā protein mea kanu e like me ka soya a me nā pulu (lentils, split peas, etc.). ʻO ka manawa kūpono: ʻekolu mau meaʻai waiū i ka lā, 200 g o ka ʻiʻo a iʻa paha i māhele ʻia ma waena o ka ʻaina awakea a me ka ʻaina awakea, a me nā pulses ʻekolu manawa i ka pule.. Pono ka lolo i nā lipids, ʻo ia hoʻi, nā momona, no ka mea
hōʻoia lākou i ka lawe maikaʻi ʻana ma waena o nā neurons. He waiwai no ka hoopau ana i ke kaumaha. Pili i ka omega 3 a me 6 he mau mea hoʻoponopono manaʻo maikaʻi loa. Ma ka papa kuhikuhi: iʻa momona (salmon, sardines, mackerel) ʻelua a ʻekolu mau manawa i ka pule, a no nā mea hoʻonaninani, ʻokoʻa ma waena o ka rapeseed, walnut, soy, ʻoliva a me nā aila hua waina. ʻO ka mea hope loa, ʻo nā carbohydrates, ʻoi aku ka paʻakikī, ʻo ia ka wahie pono no ka ʻōnaehana lolo. ʻO ka hoʻohana liʻiliʻi ʻana o ia mea hiki ke hoʻoulu i ka hyperemotivity. No laila, ʻai mākou i kēlā me kēia pāʻina! No ka ʻaina kakahiaka, hoʻololi i waena o ka berena, cereals a i ʻole rusks. I ke awakea a me ke ahiahi, koho i ka berena a i ʻole nā meaʻai starchy (pasta, semolina, ʻuala, pulses, etc.), a hoʻohui i nā hua 2-3 i kēlā me kēia lā no kā lākou ʻai ʻana i nā sugars maʻalahi, kahi e pono ai ka lolo e hana. . Mollo me nā mea ʻono!
ʻO ka waiʻona a me ka caffeine, ma keʻano kūpono
ʻO nā mea inu waiʻona a me nā mea inu caffeine he hopena hoʻoulu hoihoi e kūʻē i ka paʻi ʻana i ka pauma, he mea maʻamau ke kaumaha kekahi. Kāna inā ʻai nui ʻoe, hiki ke hoʻoulu ʻia ka ʻōnaehana nerve, kahi e hoʻoulu hou ai i ka hopohopo. I kēlā me kēia lā, e kaupalena iā ʻoe iho i ʻelua kofe, a i ʻole ka like me 100 ml, a me hoʻokahi kīʻaha waiʻona. No nā mea inu ikaika a i ʻole sodas, ʻoi aku ka maikaʻi o ka inu ʻana iā lākou i hoʻokahi manawa i kekahi manawa.
Me ka poina ole i ka lealea o ka ai ana...
Inā he mea kōkua nui ka meaʻai a mākou e kau ai ma luna o kā mākou pākaukau e loaʻa ai ka ʻoluʻolu, ʻo ke ʻano o kā mākou ʻai ʻana ua like ia. ʻO ka ʻohi ʻana i kāu ʻai me ka wikiwiki piha ma ke kihi o ka pākaukau he mea kaumaha loa ia. No ka zenitude hou aku, e ʻai i kāu ʻai i lokomālie, mālama i ka hōʻike ʻana o nā papa a lawe i ka manawa kūpono e kaʻana like i kēia mau manawa me kāu poʻe aloha. E noʻonoʻo i kāu mea e ʻai ai, no ka mea, ʻo ka leʻaleʻa i ka ʻono ʻana i nā meaʻai āu e makemake ai e loaʻa mai kahi manaʻo maikaʻi. ʻAʻohe nīnau o ka hoʻonele ʻana iā ʻoe iho.
* Co-author, me Kauka Florian Ferreri, o ka "Anti-Depression Regime," ed. Odile Iakoba.