Tsis tsuas yog kas fes: Cov 20 cov khoom yuav pab tau koj kom koj productivity

Muaj yeej ib txwm muaj ib tug ntau ua, tab sis tej zaum nws tsis ua hauj lwm tiv. Yuav ua li cas mus ua dua? Khoom txom ncauj! Nws hloov tawm hais tias muaj cov khoom noj uas yuav boost koj lub zog. Yog hais tias dynamic suab paj nruag thiab tsis yog-sib tham yog tsis txaus, ib tug khoom noj yuav pab tau koj kom tsim tau thiab tswj mus ob peb vas. Yog hais tias koj lossi siv tau cov no cov khoom, koj yuav yeej ib txwm yuav tsum tau ua ntau nraaj.

bilberry

Blueberries ua tsis ntawd ntog nyob rau hauv tag nrho cov npe ntawm cov khoom uas pab rau lub cev. Tag nrho ntawm antioxidants berries tiv thaiv koj los ntawm tus kab mob, txo tsam plab thiab txo cravings rau zaub mov tsis zoo, nyob rau hauv tas li ntawd, lawv txhim khu kev txawj ntse muaj peev xwm. Cov soj ntsuam ntawm pom tus nco thiab kev saib xyuas ntawm cov me nyuam tom qab qhov kev siv ntawm additives rau lub hauv paus ntawm blueberries. Nws pom hais tias kev txawj ntse muaj peev xwm ho paub.

txiv pos nphuab

Strawberry - ib tug zoo meej khoom txom ncauj thaum koj yuav tau kub siab rau. Yog vim li cas? Cov berries yog ntau fizetina. Qhov no flavonoid, uas pab txoj kev cov kev ua ntawm lub paj hlwb thiab tej kev nco. Kev tshawb fawb pom tau hais tias noj mov ob peb servings ntawm txiv hmab txiv ntoo rau ib lub lim tiam muab ib tug tseem ceeb kev txhim kho nyob rau hauv ntev-lub sij hawm nco.

spinach

Qhov no ntsuab tsis tau tsuas yog pab tsim tej nqaij, tab sis kuj slows cia lub deterioration ntawm kev txawj ntse muaj peev xwm nrog lub hnub nyoog. Nyob rau hauv tas li ntawd, spinach yuav pab tau kawm thiab tsim tsav kev txawj ntse.

kale qhwv

Qhov no zaub qhwv tau ua heev nrov, thiab tsis los ntawm kev huam yuaj. Qhov no yog ib tug heev kawg noj cov khoom uas muaj ntau calcium tshaj ib khob ntawm mis nyuj. Tsis tas li ntawd, zaub qhwv nplua nuj nyob rau hauv fiber ntau thiab ua hauj lwm pab raws li ib qho zoo heev roj rau lub paj hlwb. Nyob rau hauv ib feem - ib txhiab feem pua ntawm cov hnub tus nqi ntawm vitamin K, tsim nyog rau cov qib ntawm kev puas hlwb kev ua si.

avocado

Avocados - yog ib yam khoom uas yuav tsum tau tam sim no nyob rau hauv koj cov khoom noj. Cov soj ntsuam ntawm ntseeg tias noj monounsaturated fatty acids yuav pab tiv thaiv lub hlwb lub hlwb thiab muab ib tug noj qab nyob zoo cov ntshav ncig.

txiv lws suav

Muaj ntau txoj kev mus teeb rau cov khoom rau hauv koj lub zaub mov. Txiv lws suav yog incredibly pab tau, lawv txhim kho lub peev xwm kom siab thiab ua rau kom tsim tau nrog lycopene. Nws yog ib qho antioxidant uas fights dawb radicals. Ib zaug nyob rau hauv lub cev yog inflammatory dab, peb xav tias kev ntxhov siab vim, kev nyuaj siab, peb yuav tsis sau kuv xav. Tag nrho cov no tsis pab productivity. Nyob rau hauv tas li ntawd, lycopene pab tau tshem ntawm tshuaj lom, ua cell kab mob.

eggplant

Nco ntsoov noj eggplant nrog daim tawv nqaij. Nws yog muaj hais tias muaj cov as-ham ntawm cov khoom. Lws pab los txhim kho kev sib txuas lus ntawm lub paj hlwb hlwb, thiab qhov no yog rawsli los ntawm ntau cov kev tshawb fawb.

almonds

Thaum cov ntshav qab zib pib poob, koj xav tias qaug zog. Koj nres li lub qab los noj mov, koj pom tau tias nws nyuaj los tswj cov kev xav, lub ob txhais tes pib kom tshee hnyo. Kev tshawb fawb qhia tias qhov no yuav cuam tshuam nrog rau tej rau perceive ntaub ntawv. Noj cov khoom uas ib tug ob peb almond ceev. Qhov no yog ib qho zoo heev roj rau lub paj hlwb, uas yuav pab tau kom koj cov ntshav qab zib nyob rau hauv ib tug ruaj khov theem, yuav pab ua kom pom tseeb thiab ua hauj lwm zoo.

sunflower noob

Peb txhua tus yeej paub hais tias tsis muaj cov pw tsaug zog yog feem ntau worsens hnub. Yog hais tias koj noj khoom txom ncauj sunflower noob, koj muaj peev xwm tiv nrog ib tug txaus ntshai lawm ntawm tsaug zog thiab txob taus. Cov noob muaj tryptophan, qhov no amino acid yog sai hloov dua siab tshiab rau hauv serotonin - ib tug neurotransmitter uas yog lub luag hauj lwm rau cov theem ntawm lub zog thiab ib tug kev xav ntawm kev zoo siab.

pecans

Cov qab ceev yuav pab tau koj tau txais ib tug ca plab vim siab cov ntsiab lus ntawm magnesium, nyob rau hauv tas li ntawd, lawv muaj ib tug ntau ntawm cov choline. Qhov no vitamin tej cim xeeb thiab pab txoj kev mus ob peb vas thiab lub zog ntau.

flax noob

Flax noob yog nplua nuj nyob rau hauv pab rog, uas tsim kho lub hlwb. Noj cov khoom uas lawv porridge, pastries, muaj li ntawm fruity cocktails.

walnuts

Nws yog tsis yooj yim sua kom ua tau tsim tau tom qab ib tug sleepless hmo ntuj, ua rau mus ob peb vas swings. Txoj kev cawm seej yuav khoom noj nplua nuj nyob rau hauv serotonin. Piv txwv li, npaum li cas ntawm cov tshuaj yeeb dej caw nyob rau hauv walnuts, uas pab txoj kev mus ob peb vas thiab pab nrog qab los noj mov.

ci nqaij nyug

Yuav tsum nyob deb ntawm lub semis, tab sis lub ci nqaij koj yog tus zoo. Kev tshawb fawb pom tau hais tias ib tug tsis muaj hlau nyob rau hauv lub cev tes nrog rau tej kev xaav ntawm cov ntaub ntawv. Cov nyuj muaj ib tug ntau ntawm cov hlau. Noj cov khoom uas ib tug ob peb daim thaum noj sus tuaj ua ke rau lub zog rau tus so ntawm lub hnub.

tuna

Cov tuna qho muaj yuav luag xya caum feem pua ntawm cov hnub koob tshuaj vitamin B _6. Raws li cov ntaub ntawv, qhov no vitamin pab tsa txug. Tsis muaj nws ua rau ib tug kev xav ntawm kev nyuaj siab. Nyob rau hauv cov ntaub ntawv no, nws yog ib qhov nyuaj kom muaj productivity. Nws muaj lwm yam zoo. Qhov no vitamin pab kom tiv nrog qhov teeb meem ywm, impulsiveness thiab hyperactivity.

organic nyuj

Cov nyuj yog nplua nuj nyob rau hauv hlau. Zaum tau pom tias cov poj niam uas txaus hlau theem nyob rau hauv lub cev tiv zoo nrog kev puas hlwb kev ua si.

Greek yogurt

Cov khoom no muaj Tyrosine - ib tug amino acid uas ua dopamine thiab norepinephrine. Cov neurotransmitters pab tsa mus ob peb vas.

chocolate cov mis nyuj

Yog hais tias koj xav kom kho koj tus kheej rau cov khoom qab zib, haus dej haus nws tom qab lub workout. Ib tug tag nrho series ntawm cov kev tshawb fawb uas qhia tias haus chocolate mis nyuj pab los nqaij thiab zoo hloov mus rau kev nyuaj siab.

whole grains

Wholegrain khoom noj txom ncauj yuav tsis tsuas pab tau kom koj poob phaus, muab koj fiber, tab sis kuj sau koj lub cev nrog cov vitamins, xws li, folic acid. Nyob rau hauv tas li ntawd, tag nrho cov nplej kuj tam sim no vitamin _B12 tsim nyog rau cov muaj peev xwm ua kom pom tseeb.

ntsuab tshuaj yej

Nws yog kuj ceeb tias pab tau haus. Nws speeds cov metabolism, ua rau daim tawv nqaij radiant, hlawv tshaj rog, thiab yuav pab kom pom tseeb.

kas fes

Kas fes muaj tsis tsuas caffeine tab sis kuj dopamine. Dopamine - ib yam tshuaj uas pab txoj kev mus ob peb vas thiab pab muaj ib tug noj qab nyob zoo txoj kev ua neej. Nws yuav pab kom cov hlwb kev ua si thiab pab txoj kev nco.