07.00
Otu iko ihe ọṅụṅụ tomato
bara ụba na beta-carotene, ihe na-akwado mgbochi T-cell. Ha nwekwara vitamin B, nke na-ebelata ike ọgwụgwụ na isi ọwụwa. Tomato bụ otu n'ime ihe kachasị mma nke lycopene, ihe nwere ike igbochi ụdị ọrịa cancer dị iche iche.
Achịcha ọka dum ma ọ bụ banana muesli
mụbaa mmepụta nke serotonin site na ụbụrụ. Ihe a na-enyere aka ịnọgide na-enwe mmetụta dị mma na ndụ anyị na-enwe nrụgide kwa ụbọchị.
bụ isi iyi nke vitamin B, nke na-etinye aka na mmepụta nke serotonin ma na-akpali ụbụrụ. Na mgbakwunye, banana na-echebe mgbidi afọ site na mmetụta nke hydrochloric acid, si otú a na-egbochi gastritis.
Chiiz nwere tryptophan, nke na-ekerekwa òkè na mmepụta nke serotonin.
11.00
Achịcha ojii na cheese ụlọ
na-ewe ogologo oge iji gbarie nri, nke na-enye ya ohere iji nwayọọ nwayọọ na-enye anụ ahụ carbohydrates nke na-eme ka ọkwa shuga dị n'ọbara kwụsie ike. Ọ bụrụ na shuga dị n'ọbara gị daa, ike ga-agwụ gị, ọnọdụ gị na-akawanye njọ, na site na ya ka ị nwere ike itinye uche.
nwere amino acid tyrosine, nke ahụ na-eji emepụta dopamine, nke na-egbochi oke oke nke usoro ụjọ ahụ. Dopamine na-eme ka ahụ dịkwuo mma, na-enyere aka ịnagide nchekasị ma na-eme ka ọnọdụ zuru ezu dịkwuo mma.
ihe ọṅụṅụ oroma
na-enye ahụ ahụ vitamin C, nwere potassium, mineral nke na-eme ka ọnụọgụ obi na-arụ ọrụ nke usoro ụjọ ahụ. Tụkwasị na nke ahụ, otu iko ihe ọṅụṅụ na-akwụ ụgwọ maka enweghị mmiri mmiri, nke bụ ihe na-akpatakarị nlebara anya na ike ọgwụgwụ.
13.00
Savoy kabeeji risotto na salmon
nwere ihe na-atọ ụtọ. ọ ka mma ịkwanye ya - n'ụzọ dị otú a, ọ ga-ejigide vitamin C na potassium karịa, nke ga-eme ka mgbidi nke arịa ọbara dịkwuo mma ma gbochie isi ọwụwa na ike ọgwụgwụ.
- ezigbo isi iyi nke omega 3 fatty acids. Ha na-etinyekwa aka na mmepụta nke serotonin.
Apụl na pears
nwere pectin, eriri soluble nke na-edobe shuga ọbara gị n'ọkwa kachasị mma ma na-egbochi gị ịda mbà n'ihi enweghị shuga. Apụl na pears dị mma karịa chọkọleti, oriri ya na-eduga n'ọkpụkpụ dị nkọ na shuga ọbara.
Iko mmiri
Ka anyị na-aṅụkwu mmanya, a na-ahapụ obere ohere maka kọfị. Ịkwesịrị ị drinkụ opekata mpe 1,5 lita mmiri kwa ụbọchị.
16.00
Mkpụrụ yogọt
na-abawanye ọkwa nke tryptophan na tyrosine n'ime ọbara. Ihe abụọ a na-ebelata ike ọgwụgwụ ma na-abawanye ike itinye uche, nke dị ezigbo mkpa n'ehihie.
Yogurt nwere nnukwu calcium, nke na-ekere òkè dị mkpa n'ọtụtụ usoro dị mkpa n'ime ahụ, gụnyere ịhazi ọbara na-eruba n'ụbụrụ na nnyefe nke mkpali akwara na uru ahụ.
Ihe eji megharịa ọnụ mkpụrụ osisi
Bụ ihe eji megharịa ọnụ kacha mma ị nwere ike iche. Ọtụtụ ọmụmụ na-egosi na ọ bụrụ na ị na-eri 600 grams nke mkpụrụ osisi kwa ụbọchị, ọ ga-abụ ezigbo mgbochi nke obi na ọrịa oncological. Na mgbakwunye, mkpụrụ osisi nwere carbohydrates dị elu, nke a bụkwa isi iyi nke ike "ngwa ngwa".
19.00
Nnukwu akụkụ nke salad
Ihe fọrọ nke nta ka ọ bụrụ ụdị nile nwere mmetụta dị jụụ na usoro ụjọ ahụ. Ndị ọkà mmụta sayensị achọpụtala ọgwụ alkaloid morphine na-ahụ anya n'osisi letus, bụ́ nke na-enyere aka izu ike mgbe ụbọchị ọrụ gasịrị.
Stew akwukwo nri, ara ọkụkọ na ciabatta
Maka ihe mgbochi nchekasị, ị kwesịrị ị na-agbalịkarị iri anụ na-acha uhie uhie na mgbede, dochie ya na ọkụkọ siri ike - dịka ọmụmaatụ, ara na-esi ísì ụtọ na herbs. Inine ndị ọzọ na herbs. Ciabatta bụ achịcha ọka wit Ịtali nke nwere mgbagwoju anya nke carbohydrates, karịsịa ma ọ bụrụ na ejikọtara ya na mgbatị ahụ mgbe niile, nwere ike inye aka ịchịkwa nchekasị.
Pineapple, oroma na kiwi salad
Mgbe ụbọchị ọrụ n'aka na-abịa na njedebe, ike gị na-ebelatakarị, ihe nchebe nke ahụ na-ebelata. Mkpụrụ osisi citrus na kiwi bara ụba na vitamin C, nke na-ewusi usoro ahụ ji alụso ọrịa ọgụ sie ike.
Pineapple nwere vitamin ole na ole, ma o nwere bromelain, nke na-enwe mmetụta bara uru na mgbasa ọbara ma na-ebelata ọbara mgbali.
23.00
Otu iko tii chamomile
Na-ezu ike, na-eme ka ahụ dị jụụ, na-ebelata nchekasị ma nyere gị aka ihi ụra. Ọ bụrụ na ọ naghị amasị gị ịnakọta na ihicha onwe gị ma ọ bụ na ị nweghị oge ịnakọta na nkụ, teabags mgbe niile si na nnukwu ụlọ ahịa dị mma. Site n'ụzọ, mgbe ha mechara tii, ha nwere ike dị jụụ ma tinye ya maka nkeji ole na ole na nku anya - nke a ga-enyere aka "ịkwalite" anya.