Oku kulungiswa kwe-Milk ezi-6 kuyakwenza lula iiNkxalabo zakho ukuze ulale Ubusuku obungcono

Umxholo

• 1. Ubisi lwegolide oluchasayo nokudumba kukulala kwakho
• Iresiphi yethu: Ubushushu, igolide ye-turmeric yobisi
• Izithako:
• Imikhombandlela:
• Ubisi lwegolide lokulala
• 2. Cinga ngokuluhlaza ngobisi lwematcha kunye ne-L-theanine yayo ephumlayo
• Ubisi lweMatcha lokulala
• 3. Sela ubisi lwe-strawberry ngenqanaba le-melatonin kunye ne-B-6
• Iresiphi yethu: Ubisi lwe-Strawberry
• Izithako:
• Imikhombandlela:
• Ubisi lwe-Strawberry lokulala
• 4. Imisipha? Sela ubisi lwenyanga oluhlaza okwesibhakabhaka ukuze uphinde ubuye ngobusuku
• Ubisi lwenyanga epinki yokulala
• 5. Sipha ubisi lwe-lavender oluhle ngokumfusa ngeZzz's
• Ubisi lweLavender lokulala
• 6. Khulula izihlunu zakho ngezithako ezibini zobisi lwebhanana
• Ubisi lwebhanana lokulala
• Ukutya kokulala okungcono

Ngaba wakhe wathunyelwa ebhedini ngeglasi efudumeleyo yobisi ukunceda isnuza size ngokukhawuleza? Le ndlela indala inempikiswano malunga nokuba iyasebenza-inzululwazi ithi amathuba aphantsi. Kodwa oko akuthethi ukuba asinakuhlaziya le recipe ngeendlela ezininzi ezixhaswe yisayensi.

Ubabonile kuyo yonke i-intanethi: Intsholongwane, ubisi obunemibala-ukusuka kubisi lwe-sitrobheli ukuya kubisi lwegolide oluhlala lusaziwa. Njengokuba zimnandi njengoko zijongeka (kwaye zikhona), nazo zinokunceda ekulaleni, ekuphumleni, ekubuyiseleni imisipha, kunye nokudumba.

Sip njenge dessert enempilo ngokuhlwa okanye ubongeze kwisithethe sakho sangokuhlwa ukuze ukhuthaze amaphupha amnandi. Siye sabetha iiresiphi ezimbini ezenzelwe wena ukwanelisa ukulala- kunye nezinye iindlela onokuzonwabisa ngazo!

1. Ubisi lwegolide oluchasayo nokudumba kukulala kwakho

Sonke siyazi ukuba ubisi lwegolide oluqhelekileyo lunamandla okufumana izibonelelo zezempilo. Ukusuka ekulweni nokudumba ukuya ekuboneleleni ngee-antioxidants ezininzi, i-turmeric iyakwenza konke. I-spice ye-Ayurvedic yonyango eqhelekileyo isetyenziselwa ngokubanzi ukunceda kumgangatho wokulala.

Izifundo zokuqala zeempuku zifumanise ukuba i-turmeric inokonakalisa umonakalo kunye nokulala. Slip esi siqholo sikhulu kwisithuba sakho sokulala ukuze uphumle, uphucule imeko, uncede, kwaye kunokwenzeka (njengoko kubonwe kwiimpuku). Kwabo baneemeko ezingapheliyo, kusenokwenzeka.

Iresiphi yethu: Ubushushu, igolide ye-turmeric yobisi

Ifoto nguTiffany La Forge

Izithako:

• Iikomityi ezi-2 zobisi olukhethileyo (lonke, ikhokhonathi, iamangile, njl.
• 1 1/2 tsp. I-turmeric yomhlaba
• I-1/2 tsp. isinamon
• 1 1-intshi isiqwenga esitsha, ijinja ehlutshiwe
• 1 tbsp. ubusi okanye isiraphu yemephu

Imikhombandlela:

1. Ukufudumeza ubisi, iturmeric, isinamon, ijinja, kunye nobusi okanye isiraphu yemephu epanini encinci de ibe ishushu.
2. Whisk kakuhle ukuba unyibilikise iziqholo kwaye wahlule zibe ziimagi ezimbini.

Ubisi lwegolide lokulala

• ilwa nokudumba
• Ikhusela kumonakalo we-oxidative kunye nokungalali ngokwaneleyo
• ikhuthaza ukuphumla kwaye yehlisa amanqanaba oxinzelelo

2. Cinga ngokuluhlaza ngobisi lwematcha kunye ne-L-theanine yayo ephumlayo

Ukusela i-matcha ngaphambi kokulala yinto encinci yempikiswano ngenxa yecaffeine ekhoyo kwiti eluhlaza. Nangona kunjalo, umxholo we-caffeine kwi-matcha uphantsi (ungaphantsi kwesiqingatha se-espresso) kwaye ulungelelaniswe bubukho be-L-theanine.

Ikomityi yobisi lwe-matcha ene-antioxidant etyebileyo ngaphambi kokulala inokuba neziphumo ezilungileyo kumanqanaba oxinzelelo lwakho, kunye nempilo iyonke. Ngaphezulu, i-L-theanine iphakamisa i-serotonin, i-GABA, kunye nenqanaba le-dopamine, elinokukunceda kwaye likuncede.

Yenza oku: Zama le matcha latte icoconut ecocekileyo, ethatha kuphela imizuzu emi-6 ukuyenza!

Ubisi lweMatcha lokulala

• ikhuthaza ukuphumla ngenxa ye-L-theanine
• ineempembelelo ezilungileyo kwiimvakalelo kunye noxinzelelo
• inokukunceda ukugcina ubunzima obunempilo

3. Sela ubisi lwe-strawberry ngenqanaba le-melatonin kunye ne-B-6

Wakha wazama ubisi lwe-sitrobheli entsha? Ayisiyiyo indidi yeNesquik, kodwa ngakumbi njengale vidiyo eye yangena kwintsholongwane ngokujongwa phantse zizigidi ezibini. Ubisi lokwenene lwe-sitrobheli lwaluyinto yasentwasahlobo eKorea, kwaye ngoku le nguqulo inokuba lixesha elimnandi lokulala lokuthumela abantwana kunye nabantu abadala. Sinokubulela ii-antioxidants, i-potassium, kunye neevithamini ezifanelekileyo kwii-strawberry.

I-Vitamin B-6, umzekelo, ibaluleke kakhulu ekulinganiseni umjikelo wokulala kunye. Umxholo we-vitamin C we-Strawberries nawo wenza oku kulungele konke. Yicinge njengesigqubuthelo sobuso sobusuku - oko kumnandi!

Iresiphi yethu: Ubisi lwe-Strawberry

Ifoto nguTiffany La Forge

Izithako:

• 4 tbsp. istrawberry puree
  • Iikomityi ezi-2 ezikroliweyo zerubber
  • 2 tbsp. ubusi, okanye ukungcamla
  • 1 tsp. isicatshulwa sevanilla
  • intwana yetyuwa
  • I-8 oz. ubisi olukhethileyo
  • 1 tbsp. amaqunube aqunyiweyo

Imikhombandlela:

1. Ukwenza i-puree: Kwi-high-speed blender, hlanganisa i-strawberries, i-honey, i-vanilla kunye netyuwa kude kube lula kunye nokudibanisa.
2. Ukwenza ubisi lwe-sitrobheli, yongeza i-4 tbsp. ye-strawberry puree kunye ne-1 tbsp. Iitrobheri eziqingqiweyo kwiglasi nganye.
3. Phezulu ngobisi lwakho olubandayo okanye olushushu olukhethiweyo. Khuthaza kwaye ujabulele!

Ubisi lwe-Strawberry lokulala

• ine vithamin C kunye nee antioxidants ezinceda kwimpilo yolusu ngobusuku
• isityebi kwi-B-6 elawula i-melatonin
• Ukulinganisa umjikelo wokulala

4. Imisipha? Sela ubisi lwenyanga oluhlaza okwesibhakabhaka ukuze uphinde ubuye ngobusuku

Iitsheri azimnandi kuphela, kodwa zezinye zokutya okumbalwa okune-melatonin. ukusela ijusi yecherry ngaphambi kokulala kunokuphucula umgangatho wokulala wabantu abadala abanokungalali. Oku kuyinyani ngokukodwa kwijusi ye-tart cherry.

Ijusi ye-cherry ye-tart iqulethe ukudibanisa okuluhlaza zombini i-melatonin kunye ne-tryptophan, i-amino acid ebalulekileyo enceda ukukhulisa amanqanaba e-serotonin yomzimba. I-Serotonin idlala kumjikelo wokulala. Iyanciphisa nokudumba kwaye.

Ngcono nangakumbi, iicherry antioxidant ezityebileyo zinokunceda ekubuyekezeni nasemva kokuzilolonga. Izifundo zibonise ukuba iitsheri zetart zinganciphisa ukonakala kwezihlunu kwaye kuthintele nokuphelelwa ngamandla. Ukujongana nezihlunu ezibuhlungu? Oku kunika isizathu esingakumbi sokufikelela kwesi siselo sipinki.

Yenza oku: Qalisa ukusela olu bisi lwenyanga olupinki, i-vegan "ye-sleepy tonic sleep" edibanisa itart yejusi, ubisi lweamangile, iipetali ezomileyo, kunye neadapteni yokulwa noxinzelelo, ashwagandha.

Ubisi lwenyanga epinki yokulala

• Uncedo lwezihlunu ezibuhlungu kunye nokuchacha ngokukhawuleza
• ngokwendalo iqulethe melatonin
• Unceda kwimveliso yeserotonin

5. Sipha ubisi lwe-lavender oluhle ngokumfusa ngeZzz's

Ukusuka kwiti ukuya kwi-aromatherapy, i-lavender ihlala isetyenziselwa ukukhuthaza ukulala kunye nokuphumla. Kodwa endaweni yokuyisasaza, kutheni ungazami ukusela? Ilavender iyabonakala, ukusuka ekuncedeni uxinzelelo ukuya kunyango.

Ngokumalunga nokulala ngoxolo, uphononongo lubonakalisile ukuba i-lavender scents kwaye inokukushiya uzive uphumle ngakumbi kwaye uhlaziyiwe ngentsasa elandelayo. Oko kwenza ukuba oku kuthomalalisa kancinci kube lukhetho olukhulu lokusela ngaphambi kokulala.

Yenza oku: Sela eli xesha lokulala lavender ubisi, ngokwendalo enencasa yobusi kunye neembotyi zevanilla. Iphunga elimnandi le-vanilla kunye ne-lavender lilodwa linokukunceda ukunciphisa amanqanaba oxinzelelo.

Ubisi lweLavender lokulala

• isebenza njengokuthomalalisa kancinci
• yonyusa ubuthongo obunzulu, bokuhamba kancinci
• ikhuthaza ukuphumla kunye nokuziva uphumle ngakumbi ngentsasa elandelayo

6. Khulula izihlunu zakho ngezithako ezibini zobisi lwebhanana

Iibhanana ziindaba ezimnandi zezihlunu ezigqithisileyo. I-Magnesium kunye ne-potassium, zombini ezikhoyo kwisiqhamo, zinokuba neziphumo ezilungileyo ekulaleni nasekuzameni,. Ngcono nangakumbi, iibhanana zikwanayo, i-amino acid elawula ukulala esithethe ngayo ngasentla.

I-magnesium kwiibhanana ikwasebenza njengesihlunu sendalo sokuphumla, ngelixa i-potassium inokusebenza ekunyangeni isifo somlenze ongazinzanga. Yongeza kwidosi esempilweni ye-tryptophan, kwaye iibhanana zibonakalisa isoyikiso kathathu sokulala ubuthongo.

Yenza oku: Zama olu bisi lwebanana lwevegan olumnandi olunezithako ezibini kuphela. Kodwa zive ukhululekile ukongeza ubisi oluqhelekileyo okanye lwe-nondairy, okanye umnwe wobusi.

Ubisi lwebhanana lokulala

• ine-magnesium kunye ne-potassium ezixhamla kwiimisipha ezixinzelelekileyo
• inokusebenza ekunyangeni isifo somlenze ongazinzanga
• ilawula umjikelo wokulala enkosi kwi-tryptophan

Unokhetho lomnyama ngezi zinto zimibalabala, zisempilweni ngexesha lokulala. Kodwa kunokuba ngcono xa usela nomnye umntu! Ke yabelana ngezi ndlela zokupheka kunye nabahlobo bakho kunye nosapho kwaye ufumane iqela olithandayo!

Kwakhona, ukuba ucinga ngendlela yokuvuka usempilweni, cinga ukongeza ijinja kwisidlo sakusasa okanye ukonyusa ikofu yakho ngecephe lee-antioxidants.

Ukutya kokulala okungcono

UTiffany La Forge ngumqeqeshi oqeqeshiweyo, umphuhlisi weresiphi, kunye nombhali wokutya oqhuba ibhlog yakhe Iiparsnips kunye neekhekhe. Ibhlog yakhe igxile kukutya okwenyani kobomi obulungeleleneyo, iiresiphi zonyaka, kunye nengcebiso yezempilo engenekayo. Xa engekho ekhitshini, uTiffany uyonwabela iyoga, ukuhamba intaba, ukuhamba, ukwenza igadi yendalo, kunye nokuhlala kunye necorgi yakhe, iCocoa. Undwendwele ibhlog yakhe okanye I-Instagram.