Aya matanhatu Misi Kugadziridza Acharerutsa Kufunganya Kwako Kwekurara Kwehusiku Kurara

Zvemukati

• 1.Mukaka wegoridhe unodzivirira-kupisa inguva yako yekurara kuenda-ku
• Yedu nzira: Inodziya, yendarama turmeric mukaka
• Zvisungo:
• Mafambiro:
• Mukaka wegoridhe wekurara
• 2. Funga girini nemukaka wematcha uye yayo inotandadza L-theanine
• Matcha mukaka wekurara
• 3. Inwa mukaka wema sitirobheri kune muyero we melatonin uye B-6
• Yedu nzira: Strawberry mukaka
• Zvisungo:
• Mafambiro:
• Strawberry mukaka wekurara
• 4. Nyama dzinorwadza? Imwai cherry pink mwedzi wemukaka kwehusiku kupora
• Pink mwedzi mukaka wekurara
• 5. Sip runako rwepepuru mukaka weZzz's
• Lavender mukaka wekurara
• 6. Zorodza mhasuru dzako nezvinhu zviviri-zvinoumba mukaka webhanana
• Mukaka weBhanana wekurara
• Zvikafu zvekurara zvirinani

Wakambotumirwa kunorara negirazi inodziya yemukaka kubatsira iyo snooze kuti iuye nekukurumidza? Ichi chinyorwa chekare chine kumwe kupokana kwakatenderedza kuti chinoshanda here - sainzi inoti mikana yakaderera. Asi izvi hazvireve kuti hatigone kumutsiridza iyi yekubheka ine akati wandei sainzi-yakatsigirwa spins

Wakavaona ivo vese paInternet: Hutachiona, mamaki ane mavara - kubva kumukaka westirobheri kusvika kune anowanzozivikanwa mukaka wegoridhe. Sezvo zvinonaka sezvavanotarisa (uye vari), ivo zvakare vanogona kubatsira muhope, zororo, kupora kwemhasuru, uye kuzvimba.

Vapfekedze sedhitaidhi yemanheru ine hutano kana kuti wedzera ivo kune yako yemanheru nguva yekurara yekukurudzira hope dzakanaka. Tarova mapepanhau maviri akasarudzika kuitira kurara kunogutsa - uye nezvimwe zvingasarudzwa zvaunogona kutonhodza nazvo!

1.Mukaka wegoridhe unodzivirira-kupisa inguva yako yekurara kuenda-ku

Isu tese tinoziva kuti inoyevedza mukaka wegoridhe une simba rezvehutano mabhenefiti. Kubva pakurwisa kuzvimba kupa kune yakakwana antioxidants, turmeric inozviita zvese. Iyo yakajairwa Ayurvedic yekurapa zvinonhuwira zvakare inoshandiswa zvakanyanya kubatsira mukurara mhando.

Pakutanga mbeva zvidzidzo zvakaona kuti turmeric inogona kukuvadza oxidative uye kushaya kurara. Slip iyi super spice mune yako yekurara tsika yekuzorora, kugadzirisa manzwiro, rubatsiro, uye zvingangoita (sezvinoonekwa mumakonzo). Kune avo vane zvisingaperi mamiriro, zvinogona futi.

Yedu nzira: Inodziya, yendarama turmeric mukaka

Mufananidzo naTiffany La Forge

Zvisungo:

• 2 makapu mukaka wesarudzo yako (yakazara, coconut, almond, nezvimwewo)
• 1 1/2 tsp. pasi turmeric
• 1/2 tsp. sinamoni
• 1 1-inch chimedu che ginger nyowani
• 1 tbsp. uchi kana mapira manyuchi

Mafambiro:

1. Kudziya mukaka, turmeric, sinamoni, ginger, uye uchi kana mapira manyuchi muhomwe shomanana kusvikira yatsva.
2. Whisk zvakanaka kuputsa zvinonhuwira uye kupatsanura kuita maviri mugs.

Mukaka wegoridhe wekurara

• inorwisa kuzvimba
• inodzivirira kukuvara kweiyo oxidative uye kushaya hope
• inosimudzira kutandara uye inoderedza nhanho

2. Funga girini nemukaka wematcha uye yayo inotandadza L-theanine

Kunwa matcha usati warara inguva yenyaya ine nharo nekuda kweiyo caffeine iripo mutema tii. Nekudaro, izvo zvine caffeine zviri mumatcha zvakadzikira (isingasviki hafu ye espresso) uye inoenzanisirwa nekuvapo kwekomboni L-theanine.

Mukombe we antioxidant-akapfuma matcha mukaka usati warara unogona kuva nemhedzisiro pane ako manzwiro, uye hutano hwakakwana. Kuwedzera pamusoro, L-theanine inomutsa serotonin, GABA, uye dopamine mazinga, ayo anogona kubatsira uye kukubatsira iwe.

Gadzira izvi: Edza iyi creamy coconut matcha latte, inotora chete maminetsi matanhatu kuti uite!

Matcha mukaka wekurara

• inosimudzira kutandara nekuda kweL-theanine
• ine mhedzisiro pane manzwiro uye kushushikana
• inogona kubatsira nekuchengetedza huremu hune hutano

3. Inwa mukaka wema sitirobheri kune muyero we melatonin uye B-6

Wati wamboyedza mukaka westrawberry mutsva? Kwete iyo Nesquik dzakasiyana, asi zvakanyanya seiyi vhidhiyo yakaenda nehutachiona ine vangangoita mamirioni maviri maonero. Chaiye sitirobheri mukaka waive mutambo wechitubu muKorea, uye ikozvino iyi vhezheni inogona kunyatso kuve inotapira nguva yekurara kutumira-kure kwevana nevakuru. Tinogona kutenda antioxidants, potasium, uye akakosha mavitamini mumastrawberry ezvo.

Vitamin B-6, semuenzaniso, yakanaka pakuenzanisa kurara-kumuka kutenderera uye. Strawberries 'epamusoro vhitamini C zvemukati zvakare zvinoita izvi zvakanaka kune zvese. Funga nezvazvo sehusiku hwemasikati kumeso - izvo zvinonaka!

Yedu nzira: Strawberry mukaka

Mufananidzo naTiffany La Forge

Zvisungo:

• 4 tbsp. sitirobheri puree
  • 2 makapu akasanganiswa akachekwa mahabhurosi
  • 2 tbsp. uchi, kana kuravira
  • 1 tsp. vanilla yakabudiswa
  • munyu wemunyu
  • 8 oz. mukaka wesarudzo yako
  • 1 tbsp. akachekwa mahabhurosi

Mafambiro:

1. Kugadzira iyo puree: Mune yakakwira-inomhanya blender, sanganisa sitirobheni, huchi, vanilla, uye munyu kusvikira wakatsetseka uye wakabatanidzwa.
2. Kugadzira mukaka we sitirobheri, wedzera 4 tbsp. yeiyo sitirobheni puree uye 1 tbsp. yemastrawberry akachekwa pagirazi rega rega.
3. Pamusoro nemukaka wako unotonhora kana unopisa wesarudzo. Kurudzira uye unakirwe!

Strawberry mukaka wekurara

• ine vhitamini C uye antioxidants iyo inobatsira muhusiku husiku hutano hweganda
• akapfuma muB-6 iyo inodzora melatonin
• zviyero zvekurara-kumuka kutenderera

4. Nyama dzinorwadza? Imwai cherry pink mwedzi wemukaka kwehusiku kupora

Cherries haangori inonaka chete, asi ndeimwe yezvikafu zvishoma izvo zvine zvakasikwa zvine melatonin. iyo yekumwa Cherry muto usati warara inogona kusimudzira iyo yekurara mhando yevakuru vane kusarara. Izvi zvinonyanya kuitika nezve tart cherry muto.

Tart Cherry juice ine musanganiswa unofadza wemalatonaton uye tryptophan, yakakosha amino acid iyo inobatsira kusimudzira mazinga emuviri weserotonin. Serotonin anotamba ari muhope kutenderera. Iyo inoderedzawo kuzvimba uye uye.

Kunyangwe zvirinani, antioxidant-akapfuma macheri anogona zvakare kubatsira mune post-Workout kupora. Zvidzidzo zvakaratidza kuti tart cherries inogona kudzikisa kukuvara kwemhasuru uye kudzivirira kupera simba. Kubata nemaronda akasuruvara? Izvi zvinopa chakatowanda chikonzero chekusvikira ichi chinwiwa chepingi.

Gadzira izvi: Kutanga kuseka uyu mukaka wepingi wepingi, vegan "yekurota yekurara toniki" iyo inosanganisa tart cherry muto, almond mukaka, akaomeswa maruva peturu, uye kunetseka-kurwisa adaptogen, ashwagandha.

Pink mwedzi mukaka wekurara

• zvinobatsira mumaronda akasuruvara uye kupora kwehusiku
• zvakasikwa zvine melatonin
• inobatsira nekugadzirwa kweserotonin

5. Sip runako rwepepuru mukaka weZzz's

Kubva pane tii kusvika kune aromatherapy, lavender inowanzo shandiswa mukusimudzira kwekuzorora kwekurara uye zororo. Asi pane kuuparadzira, wadii kuedza kuinwa? Iyo yelavender iri pachena, kubva pakubatsira mukuzvidya mwoyo kusvika pakurapa.

Nezve kurara zvine runyararo, zvidzidzo zvakaratidza kuti lavender inonhuwirira uye inogona kukusiya uchinzwa kuzorora nekuzorodzwa mangwanani anotevera. Izvo zvinoita kuti iyi nyoro inonyaradza sarudzo huru yekumwa usati warara.

Gadzira izvi: Imwai ino yekurara nguva yemukaka, yakasikwa inotapira neuchi uye vanilla bhinzi. Kungonhuwirira kwakanaka kwevanilla uye lavender chete kunogona kubatsira kudzikisa kushushikana kwako.

Lavender mukaka wekurara

• inoshanda sediki nyoro
• inowedzera yakadzika, inononoka-wave kurara
• inosimudzira kutandara uye kunzwa kuzorora zvakanyanya mangwanani anotevera

6. Zorodza mhasuru dzako nezvinhu zviviri-zvinoumba mukaka webhanana

Bhanana inhau huru dzekushungurudzika kwetsandanyama. Magnesium uye potasium, zvese zviripo muchero, zvinogona kuva nemhedzisiro pane kurara uye kushaya hope,. Kunyangwe zvirinani, mabhanana anewo, iyo yekurara-inodzora amino acid isu takurukura pamusoro.

Iyo magnesium mumabhanana inoshandawo seyakasikwa mhasuru inozorodza, nepo potassium inogona kushanda pakurapa kusagadzikana kwegumbo chirwere. Wedzera muyero ine hutano ye tryptophan, uye mabhanana anoratidza kuva katatu kutyisidzira kwekuzorora kwekurara.

Gadzira izvi: Edza ichi chinonaka vegan bhanana mukaka izvo zvinongova zviviri zvigadzirwa. Asi inzwa wakasununguka kuwedzera wenguva dzose kana nondairy mukaka, kana kubata kweuchi.

Mukaka weBhanana wekurara

• ine magnesium uye potasium iyo inobatsira zvakapfuuridza mhasuru
• inogona kushanda pakurapa kusagadzikana gumbo chirwere
• inogadzirisa iyo yekurara kutenderera nekutenda ku tryptophan

Iwe une saruro yemurarabungu neaya mavara, ane hutano nguva yekurara. Asi zvinongogona kuravira zvirinani kana uchinwa nemumwe munhu! Saka govana aya mabikirwo neshamwari dzako uye nemhuri uye tsvaga inodiwa neboka!

Zvakare, kana iwe uri kufunga nezvekuti ungamuka sei uine hutano, funga kuwedzera ginger kuchikafu chako chamangwanani kana kuwedzera kofi yako ne spoonful ye antioxidants.

Zvikafu zvekurara zvirinani

Tiffany La Forge inyanzvi chef, mugadziri weresipi, uye munyori wezvekudya anomhanyisa iyo blog Parsnips uye Pastries. Yake blog inotarisa pane chaicho chikafu chehupenyu hwakadzikama, mwaka mabikirwo, uye inotaurika hutano kuraira. Kana asiri mukicheni, Tiffany anonakidzwa neyoga, kukwira makomo, kufamba, kurima gadheni, uye kutandara necorgi yake, Cocoa. Shanyira iye panguva yake Blog kana on Instagram.