A specialist in proper nutrition, confirmed my guesses: a decline in strength, apathy, nervousness, fatigue, a depressed state is a common thing in the middle of spring. Such conditions are directly related to the lack of certain vitamins and trace elements. To get rid of the spring melancholy, it is enough to adhere to a special menu - a diet of good mood. However, its effectiveness depends on many factors.
To begin with, you should give up excessive passion for sweets, potatoes, fatty foods and fast food. Then enter into the menu tasty and healthy food for the body, as well as antidepressant products: they contain exactly those substances that will provide a positive mood and a surge of energy. Notice, without threat to the waist!
Chicken meat
The meat of the chicken contains proteins with which the body receives the amino acid tryptophan. The more in our diet products with this element, the higher the level of the hormone of happiness of serotonin - and the better we feel. Do not like chicken? There are other sources of tryptophan - red lean meat, turkey, eggs and cereals.
Bananas
Scientists have found in these fruits alkaloid harman. The basis of this substance is mescaline, a natural substance that evokes a sense of euphoria. And although in bananas the alkaloid is present in very small quantities, it is quite enough for a surge of energy and an increase in vitality. These fruits are nutritious, easy to digest, do not cause allergies. They are rich in magnesium and potassium, and these trace elements are necessary for a person with emotional and physical overload. But do not overdo it in pursuit of happiness: bananas are very caloric. If you eat more than two fruits a day (and even at night), there is a risk of gaining excess weight.
A fish
Fatty varieties: salmon, mackerel, mackerel and sardines are delicious, low-calorie and have undeniable dietary properties. The role of fighters with a bad mood is performed by the omega-3 fatty acids and amino acid tryptophan, necessary for the formation of serotonin, which are contained in tasty and healthy food for the body. A lot in oily fish and vitamin B6 - it is responsible for the mood and strengthens the immune system. The body is not capable of producing all these substances. Therefore, to improve the work of brain cells and not to give
Depression develop, do not forget to put dishes from the fish on the table. Nutritionists recommend to use them at least 3-4 times a week for 100 -150 g. Prefer preference for baked in the oven, stewed or boiled fish - it is more useful than fried in batter.
Oatmeal and buckwheat
Unlike baking and sweets, cereals contain complex carbohydrates, which slowly break down and provide a constant burst of energy. In addition to B group vitamins and tryptophan amino acids, normalizing the work of the nervous system, in the porridges there is selenium, a mineral necessary for a good mood. If there is not enough selenium in our diet, we quickly get tired, and even ordinary tasks seem impossible. Iron, contained in cereals, is responsible for good blood circulation, and magnesium increases stress resistance and calms the nerves that have played out.
Nuts
Grecian, peanuts, hazelnuts, cashews, cedar - contain biologically active substances that have a beneficial effect on blood vessels and mental acuity. In nuts, a lot of polyunsaturated fatty acids - they are necessary for the normal operation of brain cells. Vitamin B6 and tryptophan add to us energy, vigor and strength. Enter in the daily diet 30-50 g of nuts - this will give strength and raise the mood.
Chocolate
Cocoa beans, which make chocolate, contain magnesium, which protects us from stress and chronic fatigue, and also - phenylethylamine. It is produced in the body when a person is in love or happy. Eating a slice of chocolate, we stimulate the pleasure center in the brain and promote the formation of serotonin. Recently, in the composition of chocolate found substances similar in their properties to the narcotic. Eat a piece - and you can not stop! And do not stop, the main thing is to choose the right chocolate, that is, black. It is in it most of all valuable substances.
Cheese
According to scientists, all types of cheese help to resist depression and stress, if it is much more likely to eat tasty and healthy food for the body. And it's not even in the pleasant taste and delicate aroma, which already in themselves boosts the mood. In the cheese there are three amino acids of good mood - tyramine, triktamine and phenylethylamine. And many other useful substances: vitamin B2 supports the nervous system, and B2 promotes blood formation and participates in the production of serotonin. Thanks to the vitamin PP contained in the cheese, we do not succumb to irritability, weakness and insomnia. Pleases and a wide variety of varieties: brie, feta, cheddar, mozzarella, camembert, roquefort - every day a new pleasure! The daily norm is 30-50 g, depending on the fat content.