Iji malite ya dị mkpa iji rube isi n'iwu nnweta nri ndị mmadụ maara nke ọma:
ọ dị ntakịrị, ma mgbe mgbe (ugboro 5 n'ụbọchị ma ọ bụ karịa) bara uru karịa ime ya na nnukwu akụkụ ugboro abụọ n'ụbọchị;
ezi nkesa nke nri n'oge ehihie kwesiri ibu: nri nri - ihe dika uzo ato nke olu, maka nri ehihie - 40%, nri nri n'etiti nri - 10%, nri nri - 20%;
nnu kwesiri iwesa ya oke dika o kwere - obughi ihe di mkpa maka isi nri;
ihe ndị a na-ese siga, Mayonezi na nri mkpọ, yana nri ndị dị arọ maka ahụ si nri ga-ewepụ kpamkpam;
Ọzọkwa, etinyela mmanya na ihe ọṅụṅụ na-aba n'anya;
ga-enye aka mee ka ahụ tii na-eme ka ahụ dị ike, ahịhịa aronia, ashberry epupụta, nettle leaves na rubbed akọrọ carrots. A na-agwakọta infusions, mgbe ahụ, tii ga-adị ọtụtụ.
Onye ọzọ ga-eji ọgwụ antidepressant na-enyere ahụ aka ịnagide nrụgide. Ihe ndị a na-agụnye ọ bụghị naanị otu chocolate chocolate (ọ bụ ezie na ọ na-enye ezigbo utịp ma ọ bụrụ na ọ na-eri ya n'ụzọ kwesịrị ekwesị). N'ezie, ndị antidepressants dị ọtụtụ.
Azụ megide nrụgide
Nke mbụ, ọ bụ azụ azụ mmiri nke nwere ọtụtụ omega-3 fatty acids. Nri dị otú ahụ na-ebelata mmepụta nke cytokines n'ime ahụ nke na-ebili na ya site na nrụgide ma kpasuo mbufụt. Omega-3 acid na-egbochi mmepụta nke hormones na-akpata nchekasị, na-agbanye obi ike ma na-edozi nrụgide ahụ.
Kabeeji ahịhịa na-echegbu onwe gị
Na mgbakwunye na azụ, broccoli kabeeji ga-enyere ọtụtụ aka site na nrụgide. O nwere otutu akwukwo folic acid na vitamin B1, nke bara uru maka aru na ogbugbu, obi nkoropu, na njo na mgbu. Ọbụna na broccoli, nnukwu ọdịnaya nke vitamin E, potassium na omega-3 acid - iji ha mee ihe ga-eme ka ahụ ike na arịa ọbara.
Nwee ọnọdụ na calcium na ayodiin
Ihe oriri na-eri ihe na-edozi ahụ dị oke mkpa maka ahụ na ọnọdụ nchegbu. Osisi mmiri, ụfọdụ tomato, akwụkwọ nri na mkpụrụ osisi (dịka ọmụmaatụ, oranges, garlic, strawberry, melon, carrots na soybeans), ndị ọkachamara na ọbụna ihe dị iche iche na-eme achịcha. Iodine nwere mmetụta dị mma na usoro endocrine ma si otú ahụ mezie ọnọdụ. Ke adianade do, bromine emi odude ke sea kale nwere mmetụta na-emetụ n'ahụ ahụ.
Enweghị calcium n'ime ahụ bụ otu n'ime ihe kpatara nsogbu na mgbakasị. Ya mere, ngwaahịa ndị nwere calcium, nwere ike weere ya dị ka antidepressants. Mmiri ara ehi a, beets, agwa na ntụ ọka dum. Ma karịsịa otutu calcium na almọnd, nke nwekwara ọtụtụ vitamin B2, nke na-ewusi mmepụta nke serotonin na magnesium, nke na-enye aka mee ka usoro ahụ dị egwu dị ike.
Nri maka obi na mkpụrụ obi
Choline bụ ụbụrụ nke enweghị ike na ahụ ya nwere ike ime ka ndọpụ uche, ọnụgụ na-ebelata na ọbụna ịda mbà n'obi. Enwereghi choline nwere ike mejuputa site na eri nsen. Ihe bara uru bara uru bụ quail, n'ihi ọdịnaya nke glycine na ha, nrụgide na-edozi ahụ ma na-emetuta usoro obi na ọrịa.
Ọ tọrọ ụtọ ma baa uru
Ma, n'ezie, otu esi merie nchekasị, na maka ike nke ahụ dum ga - enyere aka iji mkpụrụ. Ihe kachasi uru nke dị n'oge a bụ pears, mkpụrụ vaịn na unere.
Ihe ọzọ bara uru na nri na mkpụrụ vaịn, otu mkpụrụ ya nwere ọdịnaya vitamin C. kwa ụbọchị. Ma ọ bụrụ na ị belata mkpụrụ a na ọkara, fesaa ya na sugar na pawuda ma mee ya na oven - ọ ga - abụ naanị na ọ ga - aba uru n'ịlụ ọgụ, ma ọ bụ nri dị ụtọ.
Ezi agụụ!