Muaj kev ntxhov siab thiab tom qab ntawd muaj kev noj mov kom txo tau kev ntxhov siab. Nov yog yim qhov khoom noj kom noj qab haus huv uas yuav pab tiv thaiv kev ntxhov siab. Thiab vim tias kev ntxhov siab thiab qhov hnyav nce nrog intertwined, cov khoom noj no kuj tuaj yeem pab koj poob phaus!
Nplooj ntsuab
Cov veggies ua lub cev zoo! Leafy greens muaj folate, vitamin uas pab tsim lub hlwb zoo-tshuaj lom serotonin thiab dopamine.
Thaum muaj kev ntxhov siab siab, koj xav kom cov tshuaj no ntws! Sim qee cov cherry hauv qab sau nrog roj txiv roj thiab qej. Nws yog ib qho ntawm kuv 5 superfoods rau koj noj cov zaub mov! "Lwm cov khoom noj uas muaj cov tshuaj folate: asparagus, broccoli, citrus txiv hmab txiv ntoo, Zaub pob qe, thiab garbanzo taum (aka chickpeas).
Qaib ntxhw
Koj nyob nraum tau tsaug zog heev ... thiab so, ua tsaug rau cov amino acid tryptophan nyob hauv qaib ntxhw. Nws nws thiaj li hloov mus rau serotonin. Thiab serotonin txhais tau tias zoo. Pair nws nrog qee txoj kev ua haujlwm kom tau txais kev pab tas nrho.
Ntses liab
Cov ntses no yog tag nrho cov superstar thaum nws los txog rau kev noj haus! Thaum peb tau txais frazzled, peb lub cev tsim cortisol, ib qho hormone uas tau txuas rau lub plab muaj roj, nrog lwm cov lus teb tsis zoo. Cov omega-3s hauv salmon txo cov kev ntxhov siab thiab kev nyuaj siab los ntawm kev sib txuas nrog cov cortisol. Salmon kuj muaj vitamin D, uas tau pom los pab kev nyuaj siab. Auj, thiab nws pab koj hlawv rog.
Yuav tsis ntaus tias!
Blueberries
Tag nrho cov antioxidants, blueberries yuav tsum yog ib feem ntawm koj kev noj haus. Lawv pab tsim cov tshuaj dopamine, uas muaj kev sib tw tshuaj! Thiab lawv yog cov delicious. Noj lawv lub tiaj, rau saum koj lub khob dej cawv, lossis ua rau cov oatmeal. Thiab rau ib qho mus-twg qhov chaw txom ncauj, txhob khov-qhuav blueberries!
Oatmeal
Kev hais lus ntawm oatmeal, nws yog lwm qhov muag tshuaj serotonin. Qhov no carb yuav zoo siab rau koj cov mus ob peb vas. Yog tias koj tsis yog tus kiv cua ntawm oatmeal kub, sim ov oightmeats. Ib cag ntawm cov qhob noom serotonin, ua tshais hmo ua ntej yuav txo tau koj cov kev nyuab siab thaum sawv ntxov!
Avocado
Mus B, lossis tsis xav kom B? Ntawd yog cov lus nug. Nws tseem yog cov lus teb rau vim avocados yog qhov zoo rau kev ntxhov siab. Cov kev tshawb fawb pom tau tias qhov kev xav ntawm kev ntxhov siab yuav tsum tau nyob hauv kev noj qab haus huv hauv vitamin B. Avocados muaj vitamin B, li ntawd, nws tuaj! Qhov no kho kho (kev lom zem qhov tseeb: nws yog ib tug txiv hmab txiv ntoo!) Yog ib tug zoo hloov chaw rau lub mayo on koj qhaub cij. Thiab obviously, nws yog qhov tseem ceeb rau guacamole! Avocado kuj yog ib qho zoo heev ntawm monounsaturated fatty acids, uas yuav pab tau kom poob phaus.
Noob
Cov kev hais lus ntau yam muaj txiaj ntsim zoo li no yuav pab tau thaum muaj kev ntxhov siab. Flax thiab chia yog cov noob uas muaj ntau tshaj plaws ntawm kev noj qab haus huv omega-3s, yog li Tshuag li ntawm 'em. Lawv ua cov zoo zaub nyoos toppers, kua zaub toppers, yogurt toppers ... lawv nyob sab saum toj thais! Ntawm no yog qee qhov lwm txoj kev cua kom txaus siab rau chia noob.
Tshuaj yej
Xwb qhov xav ntawm sipping ib tug mug ntawm kub tshuaj yej suab calming, tsis nws? Teem caij hauv qee lub sij hawm tshuaj yej: chamomile, ntsuab tshuaj yej, thiab dej tshuaj yej tag nrho cov hauj lwm, yog li xaiv koj nyiam. Cov kev tshawb fawb pom tau hais tias chamomile tshuaj yej (AIDS) hauv kev ntxhov siab ntxhov siab.
Ib yam nkaus li, txoj kev tshawb nrhiav Japanese tau pom tias haus tsib khob tshuaj yej ntsuab txhua hnub yuav txo tau kev ntxhov siab los ntawm 20 feem pua. Yog tias koj yog tus neeg uas tau txais frazzled tom qab muaj caffeine, nco ntsoov ntawd, thiab mus rau decaf!
Rau cov zaub mov tsis txaus-dawb, zaub mov pom, tswv yim 'n tricks, thiab ntau dua, kos npe rau hnub dawb emails lossis tuaj saib tus ntxhais Hungry!