Kukonzekera Kwa Mkaka Kuli 6 Kudzakuthandizani Kuthetsa Nkhawa Zanu Kuti Mugone Bwino Usiku

Zamkati

• 1. Anti-yotupa mkaka wagolide ndi nthawi yogona
• Chinsinsi chathu: Mkaka wofunda, wagolide wamtengo wapatali
• Zosakaniza:
• Mayendedwe:
• Mkaka wagolide wogona
• 2. Ganizirani zobiriwira ndi mkaka wa matcha ndi L-theanine wake wosangalatsa
• Mkaka wa Matcha wogona
• 3. Imwani mkaka wa sitiroberi pamlingo wa melatonin ndi B-6
• Chinsinsi chathu: Mkaka wa Strawberry
• Zosakaniza:
• Mayendedwe:
• Mkaka wa sitiroberi kuti mugone
• 4. Minofu yowawa? Imwani mkaka wa chitumbuwa wa pinki kuti muchiritse usiku wonse
• Mkaka wa mwezi wapinki wogona
• 5. Sip mkaka wa lavenda wokongola kwambiri wofiirira Zzz's
• Lavender mkaka tulo
• 6. Pumulani minofu yanu ndi mkaka wa nthochi wokhala ndi zinthu ziwiri
• Mkaka wa nthochi wogona
• Zakudya Zogona Bwino

Kodi mudatumizidwapo kukagona ndi mkaka wofunda wamkaka kuti athandize sosizoyo kubwera mwachangu? Mbiri yakaleyi ili ndi mikangano pankhani yoti imagwira ntchito - asayansi akuti mwayi ndi wotsika. Koma sizitanthauza kuti sitingasinthe izi ndi ma spins angapo omwe amathandizidwa ndi sayansi.

Mwawawonapo pa intaneti yonse: Ma virus, amitundu yamitundu - kuyambira mkaka wa sitiroberi mpaka mkaka wagolide wodziwika bwino. Ndizokoma momwe amawonekera (ndipo ali), amathanso kuthandizira kugona, kupumula, kupumula kwa minofu, ndi kutupa.

Apatseni iwo ngati mchere wathanzi wamadzulo kapena onjezerani ku mwambo wanu wogona madzulo kuti mulimbikitse maloto okoma. Takwapula maphikidwe awiri ogwirizana kuti mugone mokwanira - ndi zina zinayi zomwe mungasangalale nazo!

1. Anti-yotupa mkaka wagolide ndi nthawi yogona

Tonsefe tikudziwa kuti mkaka wamakono wa golide uli ndi mphamvu zopindulitsa. Kuyambira polimbana ndi kutupa mpaka kupereka ma antioxidants okwanira, turmeric imachita zonse. Zonunkhira zodziwika bwino za mankhwala a Ayurvedic zimagwiritsidwanso ntchito pothandiza kugona.

Kafukufuku woyambirira wapeza kuti turmeric imatha kuwonongeka kwa okosijeni komanso kugona tulo. Ikani zonunkhira zamtunduwu munthawi yanu yogona kuti mupumule, kusintha malingaliro, kuthandizira, komanso kuthekera (monga tawonera mbewa). Kwa iwo omwe ali ndi matenda osachiritsika, atha kutero.

Chinsinsi chathu: Mkaka wofunda, wagolide wamtengo wapatali

Chithunzi chojambulidwa ndi Tiffany La Forge

Zosakaniza:

• Makapu awiri mkaka wosankha (wathunthu, kokonati, amondi, ndi zina zambiri)
• 1 1/2 tsp. nthaka yamoto
• 1/2 tsp. sinamoni
• Chidutswa chimodzi cha 1-inchi ya ginger watsopano
• 1 tbsp. uchi kapena mapulo manyuchi

Mayendedwe:

1. Kutenthetsa mkaka, turmeric, sinamoni, ginger, ndi uchi kapena madzi a mapulo mu kapu yaing'ono mpaka itentha.
2. Whisk bwino kupasuka zonunkhira ndikugawana mu makapu awiri.

Mkaka wagolide wogona

• amalimbana ndi kutupa
• amateteza ku kuwonongeka kwa okosijeni ndi kugona tulo
• amalimbikitsa kupumula komanso kumachepetsa nkhawa

2. Ganizirani zobiriwira ndi mkaka wa matcha ndi L-theanine wake wosangalatsa

Kumwa matcha musanagone ndi nkhani yotsutsana chifukwa cha caffeine yomwe imapezeka mu tiyi wobiriwira. Komabe, zakumwa za khofi zomwe zili mu matcha ndizotsika (zosakwana theka la espresso) ndipo zimayesedwa ndi kupezeka kwa kampaniyo L-theanine.

Chikho cha matcha mkaka wa antioxidant wolemera musanagone chitha kukhala ndi zotsatira zabwino pamavuto anu, komanso thanzi lanu. Kuphatikiza apo, L-theanine amakweza ma serotonin, GABA, ndi ma dopamine, omwe atha kukupindulitsani ndikuthandizani.

Pangani izi: Yesani izi matcha latte yokoma kokonati, yomwe imangotenga mphindi 6 kuti mupange!

Mkaka wa Matcha wogona

• imalimbikitsa kupumula chifukwa cha L-theanine
• Zili ndi zotsatira zabwino pamikhalidwe komanso nkhawa
• itha kuthandizira pakulemera thupi

3. Imwani mkaka wa sitiroberi pamlingo wa melatonin ndi B-6

Kodi mudayesapo mkaka wa sitiroberi watsopano? Osati mitundu ya Nesquik, koma kwambiri ngati kanemayu yemwe adafalikira pafupifupi mamiliyoni awiri. Mkaka weniweni wa sitiroberi unali chizolowezi ku Korea, ndipo tsopano mtunduwu umatha kukhala nthawi yabwino yogona ana ndi akulu. Titha kuthokoza ma antioxidants, potaziyamu, ndi mavitamini ofunikira mu strawberries chifukwa cha izi.

Vitamini B-6, mwachitsanzo, ndiyabwino kwambiri poyanjanitsa nthawi yogona ndi. Mavitamini C okhala ndi Strawberries amapanganso izi kukhala zabwino. Taganizirani izi ngati chigoba cha nkhope usiku - ndizokoma!

Chinsinsi chathu: Mkaka wa Strawberry

Chithunzi chojambulidwa ndi Tiffany La Forge

Zosakaniza:

• 4 tbsp. puree puree
  • 2 makapu pafupifupi akanadulidwa strawberries
  • 2 tbsp. uchi, kapena kulawa
  • 1 tsp. Kutulutsa vanila
  • mchere wambiri
  • 8 oz. mkaka wosankha
  • 1 tbsp. akanadulidwa strawberries

Mayendedwe:

1. Kupanga puree: Pothamanga kwambiri, sungani sitiroberi, uchi, vanila, ndi mchere mpaka zosalala komanso kuphatikiza.
2. Kuti apange mkaka wa sitiroberi, onjezerani 4 tbsp. wa puree wa sitiroberi ndi 1 tbsp. wa strawberries wodulidwa pa galasi lililonse.
3. Pamwamba ndi mkaka wanu wozizira kapena wotentha wosankha. Muziganiza ndi kusangalala!

Mkaka wa sitiroberi kuti mugone

• ali ndi vitamini C ndi antioxidants omwe amathandiza pakhungu la khungu usiku wonse
• Wolemera mu B-6 yomwe imayang'anira melatonin
• amayesa kuzungulira-kugona

4. Minofu yowawa? Imwani mkaka wa chitumbuwa wa pinki kuti muchiritse usiku wonse

Matcheri samangokhala okoma, koma ndi amodzi mwa zakudya zochepa zomwe mwachilengedwe zimakhala ndi melatonin. kuti kumeza madzi a chitumbuwa usanagone kumatha kupititsa patsogolo kugona kwa achikulire omwe ali ndi vuto la kugona. Izi ndizowona makamaka ndi madzi amchere a chitumbuwa.

Madzi a chitumbuwa amakhala ndi chisakanizo chosangalatsa cha melatonin ndi tryptophan, amino acid wofunikira omwe amathandizira kukulitsa magawo a serotonin amthupi. Serotonin amasewera nthawi yogona. Amachepetsanso kutupa komanso.

Ngakhale zili bwino, yamatcheri olemera ndi antioxidant amathanso kuthandizira kupumula pambuyo pa kulimbitsa thupi. Kafukufuku wasonyeza kuti yamatcheri a tart amatha kuchepetsa kuwonongeka kwa minofu ndikupewa kutaya mphamvu. Kulimbana ndi zilonda zowawa? Izi zimaperekanso chifukwa china chofikira chakumwa cha pinki ichi.

Pangani izi: Yambani kupukuta mkaka wapinki wamwezi wapinki, "wosangalatsa kugona tulo" wosakaniza tuzi yamatcheri, mkaka wa amondi, masamba owuma a rose, ndi adaptogen yolimbana ndi nkhawa, ashwagandha.

Mkaka wa mwezi wapinki wogona

• zothandizira m'minyewa yopweteka komanso kuchira msanga
• mwachilengedwe mumakhala melatonin
• Amathandizira kupanga serotonin

5. Sip mkaka wa lavenda wokongola kwambiri wofiirira Zzz's

Kuyambira tiyi mpaka aromatherapy, lavender imagwiritsidwa ntchito popititsa patsogolo kugona mokwanira komanso kupumula. Koma m'malo mozifalitsa, bwanji osayesa kumwa? Lavenda ndiwowonekera, kuyambira kuthandiza nkhawa mpaka kuchiritsa.

Ponena za kugona mwamtendere, kafukufuku wasonyeza kuti lavender imanunkhiza ndipo imatha kukupatsani mpumulo wopumulitsanso ndikupatsanso mphamvu m'mawa mwake. Izi zimapangitsa kuti kusungunula pang'ono kukhala chisankho chabwino kumwa musanagone.

Pangani izi: Imwani mkaka wa lavender womwera nthawi yogona, mwachilengedwe wotsekedwa ndi uchi ndi nyemba za vanila. Kununkhira kwa vanila ndi lavenda kokha kungakuthandizeni kuchepetsa kupsinjika kwanu.

Lavender mkaka tulo

• amachita ngati wofatsa
• kumawonjezera kugona, kugona pang'onopang'ono
• amalimbikitsa kupumula komanso kumva kupumula m'mawa mwake

6. Pumulani minofu yanu ndi mkaka wa nthochi wokhala ndi zinthu ziwiri

Nthochi ndi nkhani yabwino yokhuza kupanikizika kwa minofu. Magnesium ndi potaziyamu, zonse zomwe zimapezeka mumtengowo, zimatha kukhala ndi zotsatira zabwino pogona ndi kusowa tulo,. Ngakhale zili bwino, nthochi zilinso ndi, amino acid wopanga tulo omwe takambirana pamwambapa.

Magnesium mu nthochi imagwiranso ntchito ngati kupumula kwa minofu, pomwe potaziyamu imatha kuthandizira pochiza matenda amiyendo yopuma. Onjezerani muyeso wathanzi wa tryptophan, ndipo nthochi zimakhala zowopsa katatu kugona mopumula.

Pangani izi: Yesani mkaka wosakaniza wa nthochi wosakaniza womwe ndi zinthu ziwiri zokha. Koma khalani omasuka kuwonjezera mkaka wokhazikika kapena wa nondairy, kapena kukhudza uchi.

Mkaka wa nthochi wogona

• ali ndi magnesium ndi potaziyamu omwe amapindulitsa minofu yochulukirapo
• itha kukhala yothandiza pochiza matenda amiyendo yopuma
• imayendetsa nthawi yogona chifukwa cha tryptophan

Muli ndi utawaleza wokhala ndi mitundu yokometsera, yathanzi yogona. Koma zimatha kulawa bwino mukamamwa ndi wina! Chifukwa chake gawani maphikidwe awa ndi anzanu ndi abale anu kuti mupeze gulu lomwe mumakonda!

Komanso, ngati mukuganiza zamomwe mungadzukire wathanzi, lingalirani kuwonjezera ginger ku chakudya chanu cham'mawa kapena kuwonjezera khofi wanu ndi supuni ya antioxidants.

Zakudya Zogona Bwino

Tiffany La Forge ndi katswiri wophika, wopanga mapulogalamu, komanso wolemba chakudya yemwe amayendetsa blog Parsnips ndi Zofufumitsa. Bulogu yake imangoyang'ana pa chakudya chenicheni chokhala ndi moyo wabwino, maphikidwe azanyengo, komanso upangiri wofikirika waumoyo. Akakhala kuti sanakhitchini, Tiffany amasangalala ndi yoga, kukwera mapiri, kuyenda, kulima dimba lachilengedwe, komanso kucheza ndi corgi wake, Cocoa. Pitani ku blog yake kapena kupitilira apo Instagram.