Zakudya 8 Zabwino Kwambiri Zomwe Mungadye Pasanafike Tsiku

Zamkati

• Chokoleti Wakuda
• Madzi a kokonati
• Hummus ndi Selari
• Turkey Magawo
• Mbewu za Dzungu
• Maamondi a sinamoni
• Green Tea
• Honey Toast
• Onaninso za

Mukufuna kuwoneka bwino kwambiri tsiku lililonse, ngakhale mutakhala ndi mwamuna wanu makamaka tsiku loyamba.Ndipo nthawi yonseyi mumayang'ana kwambiri kuvala chovala choyenera, kukonza tsitsi lanu ndi zodzoladzola, ndikuyimbira anzanu kuti mumve lingaliro lachiwiri (kapena lachitatu…kapena lachinayi) kungakupatseni nthawi yokwanira yoganizira zomwe mukudya.

M'malo mofikira chilichonse-kapena choipitsitsa, palibe-chotupa pazakudya zomwe zingakuthandizeni kuwala usikuuno mwa kuwongolera m'mimba mwanu, kukulitsa mphamvu zanu, ndikuchotsa nkhawa iliyonse. Pitani mukamutenge iye, msungwana.

Chokoleti Wakuda

Ngakhale kuti kumwa chokoleti chakuda nthawi zonse kumachepetsa kuchuluka kwa cortisol (mahomoni opsinjika maganizo) ndi catecholamines (ma amino acid omwe amayambitsa "kumenyana kapena kuthawa"), kulandira chithandizo nthawi yomweyo kumachepetsa nkhawa, malinga ndi kafukufuku wa m'magaziniyi. Zakudya zopatsa thanzi. Chokoleti ikhoza kuonjezera serotonin, neurotransmitter yosangalala muubongo, akutero Kristin Kirkpatrick, RD, woyang'anira zaumoyo ku Cleveland Clinic, mwina ndichifukwa chake mumamva bata, kukhutira. Sankhani bala lomwe lili ndi cocoa osachepera 70%, ndipo popeza 1 ounce ndi zopatsa mphamvu 170, kumbukirani kukula kwa gawo lanu.

Madzi a kokonati

Ngati mwataya madzi pang'ono pantchito ya tsiku kapena ntchito yolimbitsa thupi isanachitike, mphamvu zanu zitha kukhala zikumira. Fikirani madzi a coconut, omwe amathira madzi m'njira yosavuta H2O sangathe chifukwa cha ma electrolyte ake. Izi kuphatikiza ndi zotsekemera, zobiriwira mwachilengedwe zimathandizira kutsitsimutsa moxie wanu, atero a Erin Palinski-Wade, RD, wolemba Zakudya Zam'mimba Zamafuta Kwa Dummies.

Hummus ndi Selari

Selari ndi okodzetsa wachilengedwe (moni, mimba yosalala) yomwe ili ndi zopatsa mphamvu zambiri zomwe zingakuthandizeni kuti mukhale ndi chibwenzi, Palinski-Wade akuti. Gwirizanitsani ndodo zazikulu zitatu ndi supuni 2 za hummus, zomwe zili ndi mafuta abwino kwa inu omwe angathandize kukhazikika kwa shuga m'magazi kuti muteteze maganizo osakhazikika.

Turkey Magawo

Chakudya chotsika kwambiri cha protein, chingakuthandizeni ndi ma jitters asanakwane. Turkey ili ndi L-tryptophan yolemera, amino acid yomwe imayambitsa kutulutsidwa kwa serotonin, zomwe zimapangitsa kupumula. Palinski-Wade amalimbikitsa ma ounces atatu mpaka 4.

Mbewu za Dzungu

Kumva kulefuka pafupifupi tsiku lililonse kungakhale chizindikiro chakuti simukupeza magnesium yokwanira muzakudya zanu. Magnesium imagwira ntchito yothetsera shuga mu mphamvu, chifukwa chake kukhala wocheperako pang'ono mumchere kungayambitse kusamba kwanu, akutero Palinski-Wade. Mulingo umodzi (pafupifupi 1/4 chikho) wa njere za dzungu uli ndi theka la magnesiamu omwe mumalimbikitsidwa tsiku lililonse, choncho khalani ndi maola ochepa tsiku lanu lisanafike kuti mulimbikitse kunyamuka ndi kupita.

Maamondi a sinamoni

Ndi ma calories 163, 6 magalamu a mapuloteni, ndi 3.5 magalamu a fiber pa ounce, amondi ndi chotupitsa chachikulu kuti akugwireni inu mpaka mudzakumane chakudya chamadzulo. Ikani mtedza wanu mu thumba la ziptop, perekani supuni 1 1/2 sinamoni, itseke ndikugwedeza. Kafukufuku wasonyeza kuti kuwonjezera sinamoni wambiri pakudya kungathandize kuchepetsa kuchuluka kwa shuga m'magazi mkati mwa mphindi 15 mpaka 90, ndipo izi zitha kuthandiza kuti muchepetse nkhawa.

ZOKHUDZA: Zakudya Zabwino Kwambiri Zolimbikitsira Khalidwe Lanu

Green Tea

Sip a cuppa wobiriwira osachepera mphindi 30 pamaso pa tsiku lanu kwa masoka mphamvu kulimbikitsa. Ma ouniti asanu ndi atatu ali ndi mamiligalamu 24 mpaka 40 a caffeine, zomwe zingakupangitseni kukhala atcheru kwa maola awiri kapena atatu otsatira, atero a Palinski-Wade. Bonasi: Kafukufuku wina adapeza kuti kumwa tiyi wobiriwira kumathandizira kuti mpweya uzikhala wabwino kwa maola awiri - ndizothandiza kwambiri kuposa mankhwala otsukira mkamwa, timbewu tonunkhira, ndi kutafuna chingamu pakumwa mankhwala ophera tizilombo m'thupi mwanu.

Honey Toast

"Kukhala ndi chakudya chamasana chochepa kwambiri masana onse kumathandizira kukulitsa mphamvu ya serotonin," atero a Elizabeth Somer, R.D., wolemba Idyani Njira Yanu Yopita ku Chimwemwe. Kuti musakhale wolimba mtima pokumana ndi mnyamata wanu wotentha, amalimbikitsa nthochi yokhala ndi theka la ufa wa Chingerezi wokhala ndi uchi kapena theka la sinamoni wouma wa bagel wokhala ndi kupanikizana.

Onaninso za