Izvo 8 Zvokudya Zvakanakisisa Zvokudya Pamberi Zuva

Zvemukati

• Rima Chokoreti
• Kokonati Mvura
• Hummus uye Celery
• Vadivelu Comedy Turkey Slices
• Mbeu Dzenhanga
• Sinamoni Maamondi
• Tea Yakasvibirira
• Huchi Toast
• Ongororo ye

Iwe unoda kutaridzika seunoshamisira sezvinobvira kune yega zuva, kunyangwe kana iine murume wako uye kunyanya pazuva rekutanga.Uye iyo nguva yese yaunotarisa pakuisa pamwe hembe yakakodzera, uchiita bvudzi rako uye poda, uye kudaidza shamwari dzako kwechipiri (kana chechitatu… kana chechina) pfungwa dzinogona kukusiya uine nguva shoma yekufunga nezve izvo zvauri kudya.

Panzvimbo yekusvika kune chero chinhu-kana chakaipisisa, hapana-snack pazvikafu zvichakubatsira iwe kupenya manheru ano nekubata kumeso dumbu rako, kuwedzera simba rako, uye kubvisa chero kushushikana. Enda unomutora, musikana.

Rima Chokoreti

Nepo kugara uchishandisa chokoreti yerima kunogona kudzikisa huwandu hwecortisol (inoshungurudza mahormone) uye maekatecholamines (amino acids iyo inokonzeresa iyo "kurwa-kana-kutiza" kuita), kuva nechirapowo kunobva kwadzora kushushikana, maererano neongororo iri mumagazini Nutrients. Chocolate inogona kuwedzera serotonin, iyo inonzwa-kufara neurotransmitter muuropi, anodaro Kristin Kirkpatrick, RD, Wellness maneja paCleveland Clinic, ndicho chikonzero nei uchinzwa kudzikama, kugutsikana. Sarudza bhari iyo ingangoita makumi manomwe kubva muzana cocoao, uye sezvo ingori 1 maunzi zana nemakumi matatu macalorie, rangarira yako saizi chikamu.

Kokonati Mvura

Kana iwe wakadzikira zvishoma kubva pazuva rakareba rebasa kana yako pre-date Workout, ako masimba mazinga anogona kunge achinyura. Svika pakokonati mvura, iyo inoyerera nenzira yakajeka H2O haigone kutenda kune ayo maelectrolyte. Izvi zvakasanganiswa neshuga dzakapfava, dzinongoitika dzega zvichabatsira kumutsidzira moxie yako, anodaro Erin Palinski-Wade, RD, munyori webhuku. Belly Fat Kudya KwemaDummies.

Hummus uye Celery

Celery is natural diuretic (hesi, flat dumbu) iyo yakaderera mumakoriyori ine yakawanda fiber inozokubatsira kuti ugare wakazara kuenda muzuva, Palinski-Wade anodaro. Shingairira zvimiti zvitatu zvakakura ne 2 tablespoons ye hummus, iyo ine zvakanaka-for-you monounsaturated mafuta anogona kubatsira kudzikamisa shuga yeropa kudzivirira manzwiro asina kugadzikana.

Vadivelu Comedy Turkey Slices

Iyi yakaderera-carb, yakakwira-protein snack inogona kukubatsira iwe ne pre-date jitters. Turkey yakapfuma muL-tryptophan, amino acid iyo inokonzeresa kuburitswa kweserotonin, zvichikonzera kuzorora. Palinski-Wade inokurudzira maawa matatu kusvika mana.

Mbeu Dzenhanga

Kunzwa kuora moyo pane padyo-mazuva ese kunogona kuve chiratidzo chekuti hausi kuwana magnesium yakakwana mukudya kwako. Magnesium inobatanidzwa mukutyora glucose kuti ive simba, saka kunyangwe iri shoma mune ino mineral inogona kukonzera kunyura mupep yako, Palinski-Wade anodaro. Imwe ounce (inenge 1/4 mukombe) yemanhanga mbeu ine hafu yezuva nezuva yakakurudzirwa magnesium, saka ivai nemaoko mashoma maawa zuva rako risati rasvika kuti uwedzere kusimuka kwako-uye-kuenda.

Sinamoni Maamondi

Iine 163 macalorie, 6 gramu epuroteni, uye 3.5 magiramu e fiber paunzi, maarumondi idyo rakakura rekukubata iwe kusvikira wasangana kwekudya kwemanheru. Isa nzungu dzako muhombodo ye ziptop, kusasa mu 1 1/2 maaspuni sinamoni, uvhare iyo, uye zunza. Tsvagiridzo yakaratidza kuwedzera iyi sinamoni mukudya kunogona kubatsira kudzora mazinga eshuga yeropa mukati me15 kusvika 90 maminetsi, uye izvo zvinogona kubatsira kuchengetedza manyawi.

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Tea Yakasvibirira

Sip kapu yakasvibira kwemaminitsi makumi matatu zuva rako risati rasvika rekuwedzera simba rechisikigo. Maonzi masere ane 24 kusvika ku40 milligrams yecaffeine, izvo zvinogona kuita kuti unzwe wakangwarira kwemaawa maviri kusvika matatu anotevera, Palinski-Wade anodaro. Bhonasi: Imwe ongororo yakawanikwa kuti girini tii kunwa kunogona kubatsira kuchengetedza mweya mutsva kwemaawa maviri - zvinotonyanya kushanda kupfuura mushonga wemazino, mindi, uye kutsenga chingamu mukudzora uye kuisa mushonga mumuromo.

Huchi Toast

"Kuva nediki, zvese-carb snack masikati kuchabatsira kuwedzera kunzwa-kunaka serotonin mazinga," anodaro Elizabeth Somer, RD, munyori we Idya Nzira Yako Yokufara. Kuti ugare uchitonhora nezvekusangana nemukomana wako anopisa, anokurudzira bhanana rine hafu yezviyo zveChirungu muffin neuchi kana hafu diki yesinamoni raisin bagel ine jamu.

Ongororo ye