Ezona ndlela zokupheka zendalo ziLungileyo zokuNyanga uxinzelelo

Umxholo

• 1. I-Banana Smoothie
• 2. Inkukhu ngamandongomane
• 3. I-almond kunye ne-banana pancake

Unyango lwendalo olulungileyo lokudakumba olunokunceda ukunyanga kwesi sifo kukusetyenziswa kweebhanana, ioats kunye nobisi njengoko kukutya okunotye kwi-tryptophan, into eyonyusa imveliso ye-serotonin, eyi-neurotransmitter enoxanduva lokuphucula imeko. kunye nokukhuthaza ukuphumla.

Ezi ndlela zokupheka zinokusetyenziswa rhoqo ngabo banyanga ukudakumba, kodwa zinokusetyenziswa amaxesha ngamaxesha ukuthintela ukuqala kwesi sifo kwabo kunokwenzeka ukuba babe lusizi, ngakumbi ngexesha lokutshintsha kwamaxesha onyaka.

1. I-Banana Smoothie

Izithako

• 1 icephe le-oats;
• 1 ibhanana eliphakathi;
• 100 ml yobisi.

Imowudi yokulungiselela

Beat zonke izithako kwi-blender kwaye uthathe i-vitamin kwisisu esingenalutho iintsuku ezili-10 ukuqala usuku kwisimo esihle kunye namandla angaphezulu.

Ukongeza kule vithamini, unokwetyisa ukutya kwakho kunye nokunye ukutya okunotye kwi-tryptophan, ezinje ngeeamangile, amaqanda, itshizi okanye iitapile, umzekelo. Yazi okunye ukutya okune-tryptophan-rich.

2. Inkukhu ngamandongomane

Inkukhu kunye namandongomane atyebile kwi-tryptophan, ke nantsi iresiphi emnandi yesidlo sasemini okanye isidlo sangokuhlwa.

Izithako

• 1 inkukhu epheleleyo, yinqumle;
• Ii-clove eziyi-6 zegalikhi;
• 1 itswele enqunqiweyo;
• Iipuniwe ezi-2 zeoyile yomnquma;
• 1 igqabi lebheyi;
• ukungcamla: ityuwa, ipepile emnyama kunye nejinja umgubo;
• 4 iminqathe ecoliweyo;
• 1 ilike enqunqiweyo;
• 500 ml yamanzi;
• I-200 g yamandongomane aqhotsiweyo.

Imowudi yokulungiselela

Songa igalikhi kwioyile kwaye ungeze itswele kunye neliki de ibe yigolide. Emva koko beka inkukhu kwaye uvuselele rhoqo ukunqanda ukunamathela epanini ngokongeza amanzi amancinci. Beka iziqholo ukungcamla uze udibanise iminqathe kunye namanye amanzi. Shiya kubushushu obuphakathi kunye nepani egqunyiweyo kwaye xa sele ukulungele ukongeza amandongomane ukudibanisa kakuhle.

3. I-almond kunye ne-banana pancake

Ukongeza ijusi, olunye ukhetho lwendalo kunye noluncumisayo ukunceda kunyango lwexinzelelo yi-almond pancake enebhanana, kuba, ukongeza ekuqulathe iibhanana kunye ne-oats, ikwanazo iiamangile kunye namaqanda, nokunye ukutya okune-tryptophan, kuyanda ukuveliswa kwehormone elungileyo.

Izithako

• Iigrama ezingama-60 zehabile;
• 1 ibhanana eliphakathi;
• Iqanda eli-1;
• 1 icephe yeeamangile ezinqunqiweyo.

Imowudi yokulungiselela

Beka zonke izithako kwi-blender uze udibanise de kube kufunyenwe umxube ofanayo. Emva koko, beka lo mxube kwipani yokuqhotsa engeyoyentonga okanye kwipani yokutshiza yesiqhelo, kunye neoyile encinci yekhokhonathi, kwaye mayiyeke ipheke de icala ngalinye lepanekuku limdaka ngegolide. Okokugqibela, beka ipanekuku ekuhanjisweni kwaye ungeze ubusi obuncinci, ukuba kukho imfuneko.