Akanakisa echisikiro Recipes Kurapa Kushushikana

Zvemukati

• 1. Banana Smoothie
• 2. Huku nenzungu
• 3. Almond nebhanana pancake

Mushonga wakanaka wepanyama wekushushikana unokwanisa kubatsira kurapwa kwechirwere ichi kudyiwa kwemabhanana, oats uye mukaka sezvo zviri zvekudya zvakapfuma mu tryptophan, chinhu chinowedzera kugadzirwa kweserotonin, inova neurotransmitter inoenderana nekuvandudza mamiriro. nekusimudzira kutandara.

Aya mabikirwo anogona kushandiswa kazhinji neavo vari kurapa kushushikana, asi anogona zvakare kushandiswa nguva nenguva kudzivirira kutanga kwechirwere kune avo vangangosuwa, kunyanya panguva yekuchinja kwemwaka.

1. Banana Smoothie

Zvinoshandiswa

• 1 tablespoon yeoats;
• 1 svikiro bhanana;
• 100 ml yemukaka.

Kugadzirira modhi

Rova zvese zvinoshandiswa mu blender uye tora vhitamini pane isina chinhu mudumbu kwemazuva gumi kuti utange zuva mune yakanaka mood uye neakawedzera simba.

Pamusoro pevhitamini iyi, unogona zvakare kunatsiridza kudya kwako nezvimwe zvekudya zvakapfuma mu tryptophan, senge maamondi, mazai, chizi kana mbatatisi, semuenzaniso. Svika pakuziva zvimwe zvekuedza-zvakafuma-zvekudya.

2. Huku nenzungu

Nyuchi nenzungu zvakapfuma mu tryptophan, saka heino nzira inonaka yekudya kwemasikati kana kudya kwemanheru.

Zvinoshandiswa

• 1 huku yose, cheka kuita zvidimbu;
• 6 mavhavha egariki;
• 1 hanyanisi yakakoswa;
• 2 tablespoons emafuta emuorivhi;
• 1 bay shizha;
• kuravira: munyu, mhiripiri uye ginger yeupfu;
• 4 karoti dzakatemwa;
• 1 leek yakakoswa;
• 500 ml yemvura;
• 200 g yenzungu dzakakangwa.

Kugadzirira modhi

Sunga gariki mumafuta uye wedzera hanyanisi uye leek kusvikira ndarama. Wobva waisa huku uye kumhanyisa nguva dzose kuti usabatirira pani nekuwedzera mvura shoma. Isa zvinonhuwira kuravira uye wobva wawedzera karoti uye iyo yakasara yemvura. Siya pamhepo iri pakati nepani yakavharwa uye kana yagadzirira wedzera nzungu dzichisanganiswa zvakanaka.

3. Almond nebhanana pancake

Pamusoro pejusi, imwe yakasarudzika uye inonaka sarudzo yekubatsira pakurapa kwekushushikana ndeye almond pancake ine bhanana, nekuti, mukuwedzera kune mabhanana neoats, zvakare ine maamondi nemazai, zviri zvimwe zvekudya zvine tryptophan, kuwedzera kugadzirwa kwehormone mafungire akanaka.

Zvinoshandiswa

• 60 magiramu eoats;
• 1 svikiro bhanana;
• 1 zai;
• 1 tablespoon yemarumondi akachekwa.

Kugadzirira modhi

Isa zvese zvinoshandiswa mu blender uye sanganisa kusvikira musanganiswa wakafanana wawanikwa. Wobva waisa musanganiswa mune isina-tsvimbo yekutsvaira pani kana pani yenguva dzose pani, ine kokonati mafuta, uye rega ibike kusvikira mativi ese epancake ari eruvara rwegoridhe. Chekupedzisira, isa pancake mukutakura uye wedzera huchi hushoma, kana zvichidikanwa.