The secret way to stay calm in the transport, not to abuse, hurl, copier and be gracious with his assistant, probably lies in the ease with your breakfast.
1. In your breakfast is not enough vitamins B
often in bread does not contain sufficient amounts of vitamins B, which required the body (thiamine, riboflavin, niacin and folic acid) to produce serotonin - the neurotransmitter that providespeace and happiness.
Protect your breakfast with anger: it should include 10% of the daily requirement of thiamine, riboflavin, niacin and folate, says nutritionist Lisa Dorfman (Lisa Dorfman), a specialist in nutrition and mood.The number of B vitamins varies among different manufacturers, so that a closer look at the label.Some breads include nuts, contain large amounts of vitamins B, as well as some that contain whole grains in the ingredients list.If your bread contains insufficient amounts of vitamins Groups B, wash down the sandwich with orange juice or go to the fortified bread (many manufacturers include in their products over 25% of vitamins B).
2. You rely on foods that are low in fat
Conventional low-fat cakes and flour products contain corn and safflower oil.Moreover, often such products include hazardous transformed fats.What is the problem?The wrong type of fat can make you lazy and angry.
Protect your breakfast with anger: studies have shown that people do not eat enough fat correct type and omega-3 fatty acids are less restrained, says MD, Associate Professor of the University of Oregon Health Wendy Koetsu (Wendy Kohatsu).Omega-3 fatty acids help in the formation of membranes of nerve cells, which allows them to function more efficiently.Good fats contained in walnuts and flax seeds, which you can add to your cereal yogurt.
3. Do you eat fruits by themselves
Fruits contain valuable fiber and many nutrients.However, they contain a small amount of magnesium - nutrient which counteracts the symptoms of depression.
Protect your breakfast with anger: add the almonds, soy milk or those cereals that contain large amounts of magnesium.
4. Do you like pancakes and pastries
«When you eat only refined carbohydrates such as cakes and pastries, the level of sugar in your blood can fall below normal after 90 minutes that make you feel irritable and nervous", says Dr. Koetsu.
Protect your breakfast with anger: add the proteins that make you feel less lethargic and will give you the energy needed to cope with stress throughout the day.Maintaining a level of vital energy contributes to the adoption of at least 5 grams of fiber each morning.The average serving of peanut butter contains 2 grams of fiber, so you can add peanut butter sandwich with apple or banana (each of these fruits contain 3 grams of fiber).
5. You forget about coffee
If you get less than your usual daily dose of caffeine, you may feel irritable.
Protect your breakfast with anger: if you try to reduce your intake of caffeine, drink no more than 10% less coffee a day.Please note that this does not mean that a large number of coffee - it's good!Getting high amounts of caffeine can also make you nervous and evil.
Articles Source: mycharm.ru
