Covpub me nyuam Nws yog ib qho tseem ceeb uas yuav tsum tswj xyuas kom muaj kev noj qab nyob zoo thiab qhia lawv thaum muaj hnub nyoog ntxov a noj zoo thiab nrog kev paub. Ua kom lawv siv los xaiv yam yuav noj yog qhov khoom plig uas peb muab tau rau lawv, muab cov lus qhia muaj txiaj ntsig rau hauv lawv txhais tes uas yuav pab lawv loj hlob hauv txoj kev noj qab haus huv thiab paub qab hau ntau dua.
Muaj qhov tseeb qee yam khoom noj uas nws yog qhov zoo rau kev haus tsis tu ncua thiab sib xyaw kom ntau li ntau tau rau hauv cov khoom noj txhua hnub ntawm cov me nyuam yaus, thiab tsis yog xwb; ntawm no kuj muaj cov zaub mov noj qab nyob zoo thiab qab, tshwj xeeb tshaj yog tsim los pab kev nco thiab kev xav, ob qho tseem ceeb rau cov menyuam yaus ua raws li kev cog lus hauv tsev kawm ntawv txhua hnub thiab kev ua si yav tav su nrog rau kev ua homework, games thiab kev ua si.
Tab sis cov zaub mov no yog dab tsi? Ntawm no peb qhia koj 8!
1. Tsaus chocolate
Peb cov me nyuam yuav zoo siab paub tias cov chocolate dub nws yog khoom noj ntawm ntau yam cov cuab yeej. Noj ib square ib hnub lav qhov zoo rau peb kev nyab xeeb ntawm lub cev-lub cev thiab cov me nyuam. Qhov tseeb, chocolate nce endorphin thiab serotonin ntau ntau, lub npe nrov hormone ntawm lub siab zoo, uas lawv kuj nyob ntawm nco e concentration.
ntiav nws a txom ncauj, thaum sawv ntxov so los yog khoom noj txom ncauj los ua kev tshaib kev nqhis nyob rau nruab nrab tav su, tej zaum nrog ib tug nyiam dua wholemeal piece ntawm qhob cij, yog ib txoj hauv kev zoo rau kev sib koom ua ke tsis tu ncua.
2. Cov dov oats
Rolled oats yog ib qho khoom noj zoo nyob rau hauv rooj plaub no, vim lawv khaws cia ntev qib zog zoo, tseem ceeb rau stimulating nco thiab ua kom muaj peev xwm ntau dua kom mloog tau. Qhov no yog vim li cas lawv zoo tagnrho ua noj tshais.
Npaj ib qho zoo khob ntawm dov oats ua ke nrog cov txiv hmab txiv ntoo tshiab thiab qhuav: koj yuav lav koj tus menyuam noj tshais noj qab nyob zoo uas yuav ua rau nws ntsib thaum sawv ntxov hauv txoj kev zoo tshaj plaws.
3. Cov qe
Qe yog qhov zoo tshaj plaws ntawm omega 3 fatty acids, muaj peev xwm txhawb thiab tiv thaiv cov kev paub txog kev ua haujlwm ntawm lub hlwb, yog li muaj kev cuam tshuam zoo rau kev nco thiab muaj peev xwm mloog zoo. Tsis tas li ntawd, qe muaj cov colina, ib tug compound uas pab tswj lub hlwb noj qab haus huv cell membranes.
Zoo meej nrog rau salmon thiab covavocado, lwm tus cov khoom noj uas muaj omega-3sTxawm li cas los, cov qe yuav tsum tau noj nyob rau hauv moderation.
4. Lub salmon
Raws li kev cia siab, lub salmon nws yog lwm cov khoom noj khoom haus rau kev nco thiab kev xav. nplua nuj nyob rau hauv omega 3, nws yuav pab kom rov tsim cov hlwb ntawm lub hlwb thiab rau ntxiv dag zog rau nws cov synpases, ntsig txog kev nco.
Feem ntau, nws yuav yog qhov zoo rau kev sib xyaw ntses kom txaus hauv cov khoom noj ntawm cov menyuam yaus, vim tias nws yog qhov tseem ceeb rau kev ua haujlwm zoo ntawm lub hlwb thiab lub hlwb. kev txawj ntse muaj nuj nqi. Rau noj su thiab noj hmo, nws hloov tawm los ua ib qho chav kawm thib ob zoo tagnrho kom ntseeg tau tias kev noj zaub mov zoo, ua kom tshiab thiab lub teeb. Yog tias koj tab tom nrhiav tswv yim, ntawm no koj tuaj yeem nrhiav tau 5 cov zaub mov qab rau me nyuam noj ntses!
5. Kua txiv
Le mele lawv ib txwm yog cov zaub mov noj qab haus huv zoo tshaj plaws, qhia, thiab lwm yam, txhawm rau txhim kho concentration, nco thiab ua haujlwm.
Tej zaum tsis yog txhua tus paub tias txawm tus tev muaj lub luag haujlwm txiav txim siab, raws li nws nplua nuj quercetin, lub zog loj antioxidant muaj peev xwm cuam tshuam rau kev txhim kho ntawm lub hlwb kev ua haujlwm, thiab tshwj xeeb ntawm cov nco.
Lub tswv yim zoo los muab rau lawv hauv daim ntawv tshiab thiab caw ntau dua yog daim ntawv qhia uas peb qhia hauv video hauv qab no!
6. Txiv hmab txiv ntoo liab
blueberries, raspberries, ntau, currants yog tag nrho cov panacea tiag tiag rau kev ua haujlwm ntawm lub hlwb thiab kev nco tshwj xeeb. Ntxiv nrog rau kev nplua nuj nyob hauv phytonutrients thiab tshuaj tiv thaiv kab mob, txo cov co toxins hauv cov hlab ntsha, yog li txhim kho kev ua haujlwm ntawm lub paj hlwb thiab ua tau zoo ntawm kev puas siab puas ntsws.
Zoo li khoom noj txom ncauj rau thaum sawv ntxov lossis yav tav su, lawv kuj zoo tagnrho noj nyob rau hauv daim ntawv ntawm kua txiv, tsuav lawv muaj 100% txiv hmab txiv ntoo thiab yuav luag tsis muaj suab thaj.
7. spinach
Yam tseem ceeb kom nyob ruaj khov e lav kev puas siab puas ntsws thiab lub zog, spinach muaj lutein, folic acid thiab beta-carotene, tag nrho cov as-ham tseem ceeb rau cov kev ua haujlwm zoo ntawm kev ua haujlwm neurological.
Sim kom koj cov menyuam noj ib feem ntawm spinach tsawg kawg peb zaug ib lub lim tiam. Koj tuaj yeem muab lawv rau hauv daim ntawv ntawm velvety, tej zaum ua ke nrog lwm cov nplooj ntsuab ntsuab, lossis sab hauv savory pies rau ib tug tastier tab sis tseem noj qab nyob zoo thiab lub teeb zaub mov.
8. Txiv tsawb
Txiv tsawb yog ib qho khoom noj txom ncauj zoo heev, nplua nuj nyob rau hauv fructose, muaj txiaj ntsig zoo rau kev tswj hwm siab i qib zog, e poov tshuaj, tseem ceeb ntxhia los lav lub zoo meej kev ua haujlwm ntawm lub hlwb thiab kev paub txog kev ua haujlwm.
Txij li qhov no tsis yog txiv hmab txiv ntoo heev, nws yuav zoo noj nws zoo dua thaum sawv ntxov los yog yav tav su thaum ntxov, tsis txhob thaum yav tsaus ntuj, ua ntej yuav mus pw. Kuj zoo kawg nkaus li txiv hmab txiv ntoo los ua ke rau hauv pluas tshais, ua ke nrog oat flakes thiab cov txiv hmab txiv ntoo liab rau ib qho kev sib xyaw ua ke tag nrho ntawm saj tab sis ib txwm teeb.
