'Aʻole wale nō kope: kēia 20 huahana, e kōkuaʻoe e hoʻomāhuahua i kou productivity

Ka I mau ka hailona no ka hana, akā, i kekahi manawa ka mea, aole e hana Makuakane. Pehea e lilo hou hoʻomāhuahua ai? Meaʻai māmā! Ua huli mai i ka mea, uaʻai i hiki hoʻonui i kou ikehu. Inā hōʻeuʻeu mele a me ka 'ole-nohona kūkākūkā mea,ʻaʻole lawa ka, he ponoʻai ke kōkua oe hoonui productivity a stabilize naʻau i loko. Inā 'oe mau ke hoʻohana i kēia mau huahana, oe e manawa e hiki ke kuleana pili i hou ka maiau.

bilberry

Blueberries hana ole accidentally, e hina ia ma nā kahua o ka pono huahana no ke kino. Piha o antioxidants hua pale oe mai ka maʻi, ho'ēmi i bloating a me ka emi kaʻono wale no unhealthy ai, ma ka hou, e hōʻoi 'cognitive akamai. Ke noiʻi malama ma hope o ka hoʻohana a mea hoʻonui i ke kumu o blueberries ka iaiyoe, a me ka malama ana o na keiki. Ua Ua loaʻa i cognitive hiki me ka nui loa hou.

strawberries

'ōhelo papa - he pololei meaʻai māmā ka wā e pono e kālele ana ma ka. No ke aha? Mau hua e nui fizetina. Kēia flavonoid, i hoonui ae i ka ha awina o ka lolo a me ka hoʻokāʻoi aʻe ana i iaiyoe. Haʻawina i hoike ia ai kekahi mau E hookauwa ana'ku na ka hua no pule 'oi aku ka nui hou ana i ka lōʻihi-makahiki iaiyoe.

spinach

Kēia lāʻau,ʻaʻole wale kōkua ulu nāʻiʻo, akā, 'aʻole hoʻi kekahi i ka mea hōʻemi o cognitive nā mea hiki me ka elemakule. Eia hou kekahi, spinach kokua e aʻo a hoʻomohala Hawaii mākau.

Kale cabbage

Kēia cabbage Ua lilo loa kaulana, aʻaʻole ma ka ulia. Kēia mea he incredibly nutritious huahana mea i oi kalipuna ma mua o ke aniani o ka waiu. Eia kekahi, cabbage waiwai ma ka puluniu a me ka lawelawe 'ana me ka wahie maikaʻi no ka lolo. I hoʻokahi hapa - hoʻokahi tausani pakeneka o ka kela la i keia waiwai o ka wikamina K, pono no ka paipai 'ana i noʻonoʻo haʻawina.

avocado

Avocados - mea he huahana mea pono e noho i loko o kāuʻai. Ke noiʻi manaʻo i kaʻaiʻana monounsaturated momoma nāʻakika kōkua hoomalu aku lolo keena, a 'oi aku ke ola i ke koko holo.

nā komako

Aia mau no ka nui o na aoao e Desha i keia huahana i loko o kou 'ike no. Nā komako i incredibly pono keia mau mea, e hoʻoikaika 'ke hiki, e kālele ana, a hoonui productivity me ka lycopene. He he antioxidant e kaua noa radicals. Noho i loko o ke kino e hoʻoʻino keʻano o ka hanaʻana, ua haha aku uunu nui, kaumaha, ua hiki ole 'ohi i koʻu manao. A pau o keia, aole ia e kōkua productivity. Eia hou kekahi, lycopene kokua pakele oʻawahia, ma o na la aeea maʻi.

eggplant

E hōʻoia i kaʻai i ka eggplant me ka ili. Ua ua malaila i pihaʻi me na māhuaola o ka huahana. Eggplant kōkua i ka hoʻoikaika 'ana i ka mākau hoʻokaʻaʻike ma waena o lolo keena, a me ua mea e hoikeike keia ma na mea he nui haʻawina.

'alemona

A hiki i ke koko kō hoʻomaka i ka papa, e haha aku luhi. Oe e ala hou mai i ka ikaika loa ka makemake, e loaʻa ka mea paakiki i ka pāʻana i nā manaʻo, nā lima hoʻomaka e haalulu. Haʻawina hōʻike i kēia hiki ālai ia 'aʻe me ka maʻamau, e ike ike. Eʻaiʻoukou i kekahi mau almond kukui. Kēia mea he wahie maikaʻi no ka lolo, a e malama i kou koko kōpaʻa ma ka hale hānai 'ilikai, e kōkua e kālele ana a me ka hana productively.

pua nānālā na anoano

Mākou a pau i ike i ka nele o ka hiamoe mea pinepine worsens lā. Inā 'oe meaʻai māmā pua nānālā anoano, e hiki Makuakane me ke aloha weliweli o ka sleepiness a me ka irritability. Na anoano pihaʻi me tryptophan, keia'aminoʻakika ua hoʻomaka koke hoohuliia i serotonin - he neurotransmitter i mea kuleana no ka nui o ka ikaika a me ka manao ana o ka pomaikai.

pecans

Mau ono kukui e kōkuaʻoe kiʻi i lalo'ōpū ma muli o ke kiʻekiʻe o ka maʻiʻo makanekiuma, ma ka hou, ka mea, i ka puu o ka choline. Kēia wikamina hoʻokāʻoi aʻe ana i iaiyoe, a hoonui ae i naʻau i loko a me ka ikehu pae.

ke olona i na anoano

Ke olona i na anoano i waiwai ma ka pono i ka momona,, a hoʻoulu i ka lolo. Eʻaiʻoukou i ko lākou porridge, pastries, haku o fruity cocktails.

walnuts

He mea ole ke hoʻokō 'productivity ma hope o ka sleepless po, ma o na la naʻau i loko nā poʻohiwi. Ke ola eʻai waiwai ma ka serotonin. No ka laʻana, nui o ka waiwai i loko o walnuts, i hoonui ae i naʻau i loko, a kōkua me ka ikaika loa ka makemake.

ka ohinu ana pipi

E noho aku, mai ka semis, akā, i ka pulehu ai oe mea maikai. Haʻawina Ua hoike ia i ka nele o ka hao i loko o ke kino interferes me ka maʻamau pokole o ka 'ike. Ka pipi he he wahi lihi iki o ka hao. Eʻaiʻoukou i kekahi mau apana ma ka 'aina awakea, e hōʻiliʻili i ka ikehu no ke koena o ka lā.

punanā hua

Ke punanā i malamaʻi, he aneane kanahiku pakeneka o ka kela la i keia mahele lāʻau o ka wikamina B _6. E like me ke iao? Aeaiiua, keia wikamina e kokua i ka hoala mai ways. Ka nele o ka mea e hookomo ana i ka manao o ke kaumaha. Ma keia hihia, ia mea paakiki e malamaʻi i productivity. Aia i nā pono. Kēia wikamina kōkua e Makuakane me na pilikia kiaʻana i kāna, impulsiveness a me ka hyperactivity.

ke aloha pipi

Ka pipi mea waiwai i ka hao. ʻepekema, ua loaʻa i nā wāhine me ka lawa hao pae i loko o ke kino Makuakane maikaʻi me ka noʻonoʻo haʻawina.

Greek yogurt

Kēia huahana he Tyrosine - he'aminoʻakika e produces dopamine a me ka norepinephrine. Mau neurotransmitters kōkua elevate naʻau i loko.

kokoleka me ka waiū

Inā 'oe makemake e hana oe ia oe iho i ka Dessert, inu ka mea ma hope o ka workout. A pau moʻo o nā haʻawina hōʻike i inu kokoleka waiu kōkua e hoihoi nāʻiʻo a me ka maikaʻi ke hakuloli i ka stress.

a pau mānoanoa ko

Wholegrain meaʻai māmā e ole wale kōkua oe mi kino, e hoomakaukau oe puluniu, akā, i hoʻopiha i kou kino a me nā wikamina, IAOEIAaO, folicʻakika. Eia hou kekahi, a pau mānoanoa ko no hoi keia wikamina _B12 pono no ka mea hiki, e kālele ana.

uliuli kī

It O surprisingly maikaʻi kēia inu. Ua hele kiki i ka pūnao, e ka ili radiant, umu loa momona, a ua kōkua e kālele ana.

ke kope

Coffee he ole wale caffeine akā, i dopamine. Dopamine - he Nine Inch e iaono? Ienoai naʻau i loko, a kōkua malama i ke olakino Aloha Hawaii. Ua kōkua ka lolo ha awina, a iaono? Ienoai iaiyoe.