Want hope huru? Zvadaro mu- zvaunodya, izvi 23 chigadzirwa

Kune zvinhu zvakawanda zvinogona kuvandudza hope dzako Somuenzaniso, furo bhati kana mhinduro kurara pasina nguo. Zvisinei, zvaunodya kunogonawo kukanganisa nzira ukarara. Heino mazita zvokudya ichakubatsira kuvandudza hope dzavo.

nyama

Beef rine zvakakwana tryptophan - acid, izvo zvinobatanidzwa chaiwo kugadzirwa Melatonin. Zviri hormone kuti inobatsira muviri wedu waidzora hope. Uyezve, nyama rinewo vhitamini _B3, uye simbi, izvo kubatsira kuderedza kuzvidya mwoyo.

Tuna

hove Iri rakaisvonaka tsime naOmega-3 mafuta acids, izvo zvinobatsira kuti mitemo yacho hope kutenderera.

Sarimoni

Salmon chinewo Omega-3, izvo zvinoita kuti ive yakanaka dhishi nokuda kwevaakanga, kana uchida kuwana kuzorora kwakanaka kwemanheru.

halibut

Ichi chimwe hove, iyo kuchengeta yakawanda Omega-3.

nhanga

Pumpkin rinofanira kushandiswa kwete chete on Halloween. Zvinogona kunzi superfood kurara, nokuti rine zvakawanda calcium, magnesium, naOmega-3, mhangura uye chromium. All yenhengo izvi kubatsira kuvandudzika kurara.

asiparagasi

Asparagus rine Vitamin B, calcium magnesium, izvo zvinoita kuti ive yakanaka divi dhishi nokuda chisvusvuro.

bhiti

In miriwo ichi yakawanda calcium magnesium, izvo zvichiri kushayikwa mumuviri vanhu vazhinji. Kushayikwa zvinhu izvi inotungamirira nokuvhiringidzirwa hope avaiita.

artichokes

Kana iwe zvakaoma hope, edza kuwedzera kuti artichokes kuti zvaunodya. Vazere resimbi, izvo kunobatsira kuderedza kufunganya.

algae

Kushandiswa algae kuti vari makazara tryptophan, kunogona kukubatsira kurara usiku hwose.

yekotapeya

Zvakaratidza, tositi pamwe yekotapeya nokuda kwevaakanga kunogona kukubatsira kurara nani usiku. Rine yakawanda B mavhitamini, dzinobatsira chengetedza hope.

greenery

Vachiwaridza hanyanisi akadai sipinachi, Chinese makabheji, vakazadzwa magnesium uye mavhitaminzi B, izvo zvinobatsira kuvandudza hope.

broccoli

Broccoli rine yakawanda simbi, asi ichi hachisi kwayo chete zvinobatsira. Zvakaratidza kuti miriwo ichi chinobatsira kubvisa zvine caffeine mumuviri wako, izvo zvinogona kuvhiringidza hope dzako.

kufamba kweropa

Bhinzi zvinosanganisira nenyimo, nenyemba, soyabhinzi uye pizi. Ivo akapfuma B mavhitaminzi uye folic acid, saka, inobatsira kuti mutemo kweserotonin.

almonds

Omuamanda makazara zvinovaka muviri kuti kubatsira utano hope, kusanganisira Omega-3, B mavhitaminzi, magnesium uye calcium yakawanda.

fruit

Kudya fruit kungakubatsira kurara nani, nokuti ane tryptophan, calcium, magnesium uye selenium. Unogona kudya vakadaro kana kuwedzera salads uye nezvikafu zvishoma.

otsi

Plain oatmeal nezvibereko nzungu kuchakubatsira kuramba zvizere. Uyezve, oats rine zvakawanda hwemhangura, iro chokuita kuvandudzika hope unhu.

Buckwheat

Kufanana oats, Buckwheat rine mhangura uye faibha kuti anobatsira chengetedza ropa shuga yomuropa uye hope dzako.

Greek yogati

Greek yogati kunonyanya kubatsira vanhu vane dambudziko akotsira. Rine probiotics, izvo zvinogona kukanganisa kugadzirwa Melatonin.

skim chizi

Kana iwe waida kunonoka usiku tudyo, zviri nani kuti kusarudza yakaderera-mafuta yokurenda chizi. Chokwadi, vasati varara nani kudya, kwete kumanikidzira muviri wako kumhanya yose pakunyudutsa kugaya. Asi Muzviitiko, ipai usada kuti Curd sezvo rine mukuru wevakuru tryptophan.

mabhanana

Vane yakawanda magnesium, iyo inobatsira waidzora hope yatinofema.

anovava Cherry

michero izvi zvine chikuru huwandu Melatonin zvichienzaniswa nedzimwe zvibereko.

kiwi

Kiwi anobatsira yedu muviri zvibereko kweserotonin, iyo pfungwa.

mishonga tii

Mishonga teas kunogona kukubatsira kuzorora pamberi yokurara. Sarudza elavender kana chamomil, iro rine simba kwazvo chinozorodza kushanda.