Che, ha ho joalo! Sohle se hlokahalang bakeng sa boikutlo bo botle ke hormone ea serotonin e entsoeng ke boko ka bongata bo hlokahalang. Re ja haholo hobane re ja lijo tse fosahetseng. Libaleng tsa mabenkele ho na le litholoana le meroho e fetotsoeng ka liphatsa tsa lefutso, tse entsoeng ka lihlahisoa tsa lebese, lihlahisoa tse feliloeng ho futhumatsa ka microwave. Lijo tse joalo li futsanehile ka likarolo tsa phepo e nepahetseng, kahoo, li ja, ha rea khotsofatsoa ka ho feletseng. Re ka etsa bonnete ba hore serotonin e hlahisoa 'meleng ka bongata bo bongata letsatsi lohle? Lijo li phetse hantle, lijo tse molemo ke mokhoa oa ho ja hantle-tsena tsohle lihloohong tsa rona.
Taba ea pele, ho tloaeleha hore u tsohe pele - liphuputso li bontša hore boko bo sebetsa ka ho khetheha ho hlahisa serotonin ka mor'a lihora tse peli ka mor'a hore letsatsi le chabe. Kapele ka mor'a hore a tsohe, noa khalase ea metsi a tsositsoeng. Lokisetsa eona habonolo: o tla hloka lero la halofo ea lemon, teaspoon ea mahe a linotši, 30 dikgerama tsa lero la lekhala le 200 ml ea metsi a nang le diminera tse entsoeng ka calcium, magnesium, lithium, bicarbonate, manganese, iodine le tšepe. Etsa bonnete ba ho ja lijo tsa hoseng! Lijo tsa hoseng, tse nang le limatlafatsi, li tla khothaletsa 'mele oa hao ho chesa mafura a mangata. Ja lijo tsa hoseng tse nyenyane - sena ha sea tšoana le ho tlohela ka ho feletseng ho eona. Haeba ha u na lijo tsa hoseng, 'mele o fokotsa mokhoa oa metabolism e le hore o boloke matla. Kahoo, ho na le tšitiso ho mafura a tukang. Haeba boima ba hao bo lekaneng bo ka tlase ho lik'hilograma tse 61, joale u je 200 kcal bakeng sa lijo tsa hoseng; haeba ba fetang 90 lik'hilograma, joale 300 kcal. Haeba boima boo u bo batlang bo pakeng tsa lipalo tsena tse peli, u atise ka 3.3 u fumane setšoantšo se lakatsang. Leka ho ja lijo tse phetseng hantle: meroho le litholoana tse ncha, nama e tlaase. Ntho e ka sehloohong ke ho boloka ho leka-lekana ho sebelisoa ha liprotheine, mafura le lik'habohaedreite tse sebelisoang ho pholletsa le letsatsi: palo ea bona e lokela ho ba lekanang le e lekana. Ke feela tabeng ena serotonin e tla hlahisoa ho latela melao eohle. Bafani ba molemo ka ho fetisisa ba fanang ka serotonin ke lik'habohaedreite. Empa lik'habohaedreite li fapane. Li-carbohydrate tse rarahaneng - li ruile meroho, litholoana, lihlahisoa tse entsoeng ka phofo e nyenyane (pasta, bohobe), lijo-thollo, litapole, linate - li kenya letsoho ho tsitsitseng tsoekere ka boko le ho eketsa tlhahiso ea serotonin. Tšebeliso ea bona e na le phello e ntle ho palo le boikutlo ba maikutlo. Seo se ke keng sa boleloa ka lik'habohaedreite tse bonolo, tse tletseng tsoekere e hloekisitsoeng, tsokolate, mefuta eohle ea candy le lipompong, litholoana tse monate.
Li-carbohydrate tse bonolo li lahlela tsoekere maling ka potlako. Ha u arabela ka keketseho ea tsoekere ea mali, li-pancreas li hlahisa insulin kapele - 'me haeba tsoekere e tsoa lilibeng tsa mali, joale maikutlo a hao a boetse a phahama. Liprotheine tse feteletseng li thibela tlhahiso ea serotonin 'meleng. E le hore sena se etsahale, o hloka ho ja mafura hammoho le liprotheine lijong. Empa eseng kaofela ka tatellano, empa e na le thuso. Liphuputso lilemong tse hlano tse fetileng li bontša hore ho eketsa lenane la omega-3 mafura a mafura a ho ja ho tlatsetsa ho thehoa ha motsoako oa li-hormone 'meleng, ho etsa hore ho sebelisoe serotonin, e leng ho akarelletsa ho fokotseha ha ponahalo ea lefu la pele le ho fokolloa ke khatello ea maikutlo. Bakeng sa 'mele, lihlahisoa tse nkiloeng li kotsi. Li baka lisele tse sa sebetseng, ho thibela methapo ea methapo le maloetse a fokolang. Ho phaella moo, ho lumeloa hore mefuta ena e kena-kenana le 'mele hore o chese ka ho feletseng mafura a bohlokoa,' me, ka lebaka leo, a kena-kenana le tlhahiso ea serotonin. Libukeng tsa lihlahisoa, mafura ana a khethoa e le "hydrogenated". E lokela ho hopoloa hore tlas'a tšusumetso ea mocheso o phahameng - ka mohlala, nakong ea ho tsuba - mafura kaofela a haelloa ke hydrogenated, ka hona lijo li pheha hantle, li phehiloe, li phehoa ka grill. U se ke ua tela ho ja, ja hangata, empa likarolong tse nyane.