Na ka linako tse ling u ikutloa eka ha u tšoanelehe, hore ha u batle ho etsa letho, le hore boitšepo ba hao bo theohetse ho lefela? Hangata re nahana hore sena se bakoa ke lintho tse etsahalang maphelong a rona, mathata mosebetsing, kapa litšusumetso tse ling tsa kantle. Empa na u ne u tseba hore lijo tseo re li jang letsatsi le leng le le leng li na le bokhoni bo makatsang ba ho laola thabo ea rona, khotso ea kelello le boitšepo? E, ke 'nete. Seo re se jang se ama boko ba rona ka ho toba.
Kamano pakeng tsa lihormone tsa thabo tsa boko, 'DOSE', le lijo
Ka bokhutšoanyane, boko ba rona bo na le lik'hemik'hale tse re etsang hore re ikutloe re thabile, re khobile matšoafo, 'me re itšepa. Re li bitsa 'lihormone tse ikutloang hantle'. Ho na le mefuta e mene e meholo ea lihormone tsena. Ke Dopamine, Oxytocin, Serotonin, le Endorphins. Litlhaku tsa pele tsa tsena tse 'ne li kopantsoe ho etsa khutsufatso ea 'DOSE'.
Ha lihormone tsena tsa 'DOSE' li hlahisoa 'meleng ea rona ka bongata bo nepahetseng, re ikutloa re thabile, re phutholohile, re khotsofetse ebile re kholisehile. Kahoo, e 'ngoe ea lintho tse ntle ka ho fetisisa tseo re ka li etsang ho eketsa tlhahiso ea lihormone tsena ke ho ja lijo tse nang le phepo.
Ho makatsang ke hore 90% ea 'hormone ea rona ea thabo', e leng serotonin, ha e hlahisoe bokong ba rona, empa e hlahisoa tsamaisong ea rona ea tšilo ea lijo, ke hore, mala a rona. Sena se bontša hore na kamano e haufi hakae pakeng tsa bophelo bo botle ba mala a rona le bophelo bo botle ba kelello.
Joale ke limatlafatsi life tse thusang ho hlahisa lihormone tsena tsa 'DOSE'? Limatlafatsi tse kang Omega-3s, Magnesium, Vithamine C, Thiamine (Vithamine B1), Folate (Vithamine B9), le Selenium lia hlokahala bakeng sa sena.
Mekhoa e 5 ea ho ja e etsang hore motho a itšepe
Ho lokile, ha re boneng hore na re ka eketsa limatlafatsi tsena joang lijong tsa rona le ho matlafatsa boitšepo ba rona. Mehato e bonolo eo u ka e latelang ke ena.
1. Tlatsa letsatsi la hao ka ditholwana le meroho e foreshe.
Ena ke ntho eo kaofela re e utloileng pele. Empa re hloka ho utloisisa 'nete ea saense e ka morao ho eona. Lipatlisiso li fumane hore batho ba jang litholoana le meroho matsatsi a 6 kapa a 7 ka beke ba na le maemo a holimo a khotsofalo le thabo bophelong.
Haholo-holo kenyelletsa litholoana le meroho ea mebala e fapaneng lijong tsa hau.
- Livithamine tsa folate le B tse fumanehang merohong e tala (sepinatjhe, kale) le litholoana tsa citrus (lilamunu, tangerine, lime) li thusa ho hlahisa serotonin.
- Vithamine C, e fumanehang litholoana tse kang kiwi, lamunu le guava , e boetse e tsejoa e le hormone ea lerato.E bohlokoa bakeng sa tlhahiso ea oxytocin .
2. Se lebale lijo tse nang le omega-3 e ngata
Li-acid tse mafura tsa Omega-3 li molemo haholo bakeng sa tsamaiso ea rona ea methapo e bohareng. Li thusa ho ntlafatsa maikutlo, ho fokotsa khatello ea maikutlo le ho ntlafatsa ts'ebetso ea boko.
Ho ja tlhapi bonyane habeli ka beke ke tsela e ntle ea ho fumana omega-3s. Litlhapi tse nang le oli joalo ka salmon, mackerel le sardine ke likhetho tse ntle ka ho fetisisa. Ho phaella moo, li-walnuts, peo ea folaxe le peo ea chia le tsona li ruile omega-3s.
3. A re etseng lethathamo la lijo tse tlisang 'Tšepo'
Nakong e tlang ha o ya lebenkeleng la korosari, nahana ka ho fokotsa ho ja dijo tse pakilweng, tse sebeditsweng. Ho ena le hoo, eketsa dijo tsena tse phetseng hantle, tse matlafatsang boitshepo lenaneng la hao.
| Phepo | Mehloli ea Lijo e Fumanehang |
|---|---|
| Lik'habohaedreite tse phetseng hantle (Lik'habohaedreite tse phetseng hantle) | Tsena di eketsa maemo a serotonin. Mohlala: Oats, quinoa, chickpeas, raese e sootho, bohobe ba koro e felletseng. |
| Vithamine D | E fokotsa khatello ea maikutlo le khatello ea maikutlo. Mohlala: yogurt, mahe, li-mushroom, lebese le nang le vithamine D e eketsehileng. |
| Asiti ea Alpha-linolenic | Bohlokwa haholo bakeng sa bophelo bo botle ba boko. Mohlala: Li-walnuts. |
| Magnesiamo | Salmon, morara o omisitsoeng, libanana, li-avocado, li-cashew, meroho e tala. |
| Thiamine (B1) | Lijo-thollo tse matlafalitsoeng, bohobe, lensisi. |
| Selenium | Linate tsa Brazil - e le 'ngoe kapa tse peli ka letsatsi li lekane, tlhapi ea tuna. |
4. Kenya linoko tse ling lijong tsa hau.
Hase feela ha re ikoetlisa, empa hape le ha re ja ntho e babang, 'mele ea rona e ntša lihormone tse bitsoang li-endorphin. Li-endorphin ke litlhare tsa tlhaho tse kokobetsang bohloko tse thusang ho fokotsa khatello ea maikutlo le ho haha boitšepo. Kahoo u se ke ua tšaba ho eketsa linoko tse nyane lijong tsa hau. Ho hong ho kang soso ea chili e babang, sechu sa tlhapi se babang, kapa curry ea meroho ho tla thusa ho phahamisa maikutlo a hau.
5. Tsela eo u jang ka eona le eona ea bohlokoa!
Hase feela taba ea ho ja lijo tse nang le phepo, empa tsela eo re jang ka eona le tikoloho eo re phelang ho eona le tsona li ama bophelo ba rona ba kelello.
- Ja le baratuoa: Ho na le thabo e kholo ho natefeloeng ke lijo le ba lelapa le metsoalle ea hlooho ea khomo ho feta ho ja u le mong.
- Lijo tse khutlisang mehopolo e monate: Ho na le lijo tse ling tse khutlisang mehopolo e monate ea bongoaneng ba rona. Nahana ka lijo tseo 'm'ao a neng a u etsetsa tsona. Ho iqapela le ho ja lijo tseo tse phetseng hantle ho ka boela ha tlisa maikutlo a ho hopola lintho tse fetileng. Empa hopola, qoba lijo tse nang le tsoekere e ngata . Ho e-na le hoo, khetha ntho e phetseng hantle joalo ka selae sa bohobe se nang le banana le peanut butter tseo 'm'ao a neng a li etsa.
Kahoo, khetha lijo tsa hau ka bohlale 'me u fe boitšepo ba hau matla a matle. U ka fihlela liphetho tse kholo ka phetoho e nyane.
Molaetsa oo u ka o isang hae
- Bophelo ba hao ba kelello le boitšepo li amana ka ho toba le lijo tseo u li jang.
- Iphe nako ea ho ja lijo tse nang le limatlafatsi tse eketsang 'lihormone tsa thabo' (DOSE) tsa boko.
- Kenya litholoana tse foreshe, meroho, omega-3s, le lijo-thollo tse felletseng lijong tsa hau tsa letsatsi le letsatsi.
- Fokotsa lijo tse sebetsitsoeng le lijo tse nang le tsoekere e ngata ka hohle kamoo ho ka khonehang.
- Tsela eo u jang ka eona le eona ea bohlokoa; ho ja hammoho le ba lelapa, ho ja lijo tse phetseng hantle tse khutlisang mehopolo e monate, ho eketsa boiketlo ba kelello.
- Haeba o na le matšoenyeho afe kapa afe mabapi le bophelo ba hao ba kelello kapa lijo tse nepahetseng, ho bohlokoa haholo ho bua le ngaka le ho batla keletso.
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Ha ho maikutlo a rometsoeng hajoale. Kenya maikutlo a hau mona lekhetlo la pele.
Kenya maikutlo a hau