Maphikidwe abwino kwambiri achilengedwe

Zamkati

• 1. Banana smoothie
• 2. Nkhuku ndi chiponde
• 3. Keke ya amondi ndi nthochi

Njira yabwino yachilengedwe yothetsera kukhumudwa yomwe ingathandize kuchipatala kwa matendawa ndikudya nthochi, oats ndi mkaka chifukwa ndi zakudya zokhala ndi tryptophan, chinthu chomwe chimakulitsa kutulutsa kwa serotonin, yomwe ndi neurotransmitter yomwe imathandizira kukonza malingaliro. ndi kulimbikitsa zosangalatsa.

Maphikidwewa amatha kugwiritsidwa ntchito pafupipafupi ndi omwe akuvutika ndi kukhumudwa, koma amathanso kugwiritsidwa ntchito nthawi ndi nthawi kupewa matendawa kwa omwe angathe kukhala achisoni, makamaka pakusintha kwa nyengo.

1. Banana smoothie

Zosakaniza

• Supuni 1 ya oats;
• Nthochi 1 yaying'ono;
• 100 ml ya mkaka.

Kukonzekera akafuna

Menyani zosakaniza zonse mu blender ndi kutenga vitamini pamimba yopanda kanthu kwa masiku 10 kuti muyambe tsikulo mosangalala komanso ndi mphamvu zowonjezera.

Kuphatikiza pa vitamini iyi, mutha kupititsanso zakudya zanu ndi zakudya zina za tryptophan, monga ma almond, mazira, tchizi kapena mbatata, mwachitsanzo. Dziwani zakudya zina za tryptophan.

2. Nkhuku ndi chiponde

Nkhuku ndi mtedza ndizolemera mu tryptophan, kotero nayi chinsinsi chokoma chamasana kapena chamadzulo.

Zosakaniza

• 1 nkhuku yonse, kudula mu zidutswa;
• 6 ma clove a adyo;
• 1 anyezi wodulidwa;
• Supuni 2 zamafuta;
• Tsamba 1 la bay;
• kulawa: mchere, tsabola wakuda ndi ginger wodula;
• 4 kaloti odulidwa;
• 1 leek wodulidwa;
• 500 ml ya madzi;
• 200 g wa chiponde chokazinga.

Kukonzekera akafuna

Sakani adyo m'mafuta ndikuwonjezera anyezi ndi leek mpaka golide. Kenako ikani nkhuku ndikugundika pafupipafupi kuti musaphatikizire poto powonjezera madzi pang'ono. Ikani zonunkhira kuti mulawe ndipo kenaka yikani karoti ndi madzi ena onse. Siyani kutentha kwapakati ndi poto wokutidwa ndipo mukakonzeka onjezerani mtedzawo kusakaniza bwino.

3. Keke ya amondi ndi nthochi

Kuphatikiza pa msuziwo, njira ina yachilengedwe komanso yokoma yothandiza pakuthana ndi kukhumudwa ndi mkate wa amondi wokhala ndi nthochi, chifukwa, kuphatikiza pokhala ndi nthochi ndi oats, imakhalanso ndi ma almond ndi mazira, zomwe ndi zakudya zina ndi tryptophan, zomwe zikuwonjezeka kupanga kwa mahomoni kusangalala.

Zosakaniza

• Magalamu 60 a oats;
• Nthochi 1 yaying'ono;
• Dzira 1;
• Supuni 1 ya maamondi odulidwa.

Kukonzekera akafuna

Ikani zowonjezera zonse mu blender ndikusakanikirana mpaka chisakanizo chofananira chikapezeka. Kenako, ikani chisakanizo mu poto wosakhazikika kapena poto wowotchera, ndi mafuta pang'ono a kokonati, ndipo mulole kuti aziphika mpaka mbali iliyonse ya chikondicho ikhale ya bulauni. Pomaliza, ikani chikondamoyo pobereka ndikuwonjezera uchi pang'ono, ngati kuli kofunikira.