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Muyenera kuti mwakumana ndi mapulani azakudya zochepetsera zomwe zimakufunsani kuti musadye nthawi zina. Izi zimayambitsa zisokonezo zina, monga zomwe mungadye komanso zomwe musadye usiku kuti muchepetse kunenepa.
Ndondomeko yanu yamadzulo sayenera kusiyanasiyana kwambiri ndi zakudya zina zomwe zimapangitsa kuti muchepetse masana.
Anthu ambiri omwe akudya zakudya zonenepa amamva njala asanagone kuti achepetse kunenepa. Izi zitha kupwetekanso zoyeserera zanu. Mimba yong'ung'udza imatha kukupatsani tulo tovuta ndikupangitsani kudzuka ndikulakalaka chakudya chopatsa thanzi kwambiri.
Izi zithandizira kuti kugona kwanu kuzunzike ndipo mudzamva kutopa ndi njala m'mawa. Izi zitha kusokonezanso dongosolo lanu lazakudya. Chifukwa chake, ndibwino kugona mokwanira usiku ndikugona pamimba wokhuta.
Pofuna kupewa izi, onani zakudya zabwino kwambiri zomwe mungadye usiku kuti muchepetse thupi.
1. Cherries
Matcheri samangokhutitsa kulakalaka kwanu chakudya chamadzulo komanso amakuthandizani kugona mokwanira. Matcheri ali ndi melatonin, mahomoni omwe amayendetsa tulo. Komanso imadzaza ndi ma antioxidants omwe angakuthandizeni kulimbana ndi kutupa komanso kuphulika.
2. Yogati
Sankhani yogurt yachi Greek kapena yogurt yokhazikika. Ndi chimodzi mwazakudya zabwino kwambiri zodyedwa usiku chifukwa zimakhala ndi zomanga thupi zomwenso zili ndi shuga wambiri. Puloteniyo imakhutitsa mimba yanu ndipo imatha kukuthandizani kuti mukhale ndi minofu yowonda mukamayamwa. Mapuloteni otsamira omwe amapezeka mu yogurt amathandizira kuwotcha mafuta amthupi ndikuthandizira kuwonda.
10 Zabwino Zabwino Zaumoyo Wokula Yogurt M'mawa
3. Chotupitsa Buluu wa chiponde
Mtedza wa kirimba wofalikira pa mkate wonse wambewu ndi chakudya chokoma komanso chodzaza. Koma, chiponde chimatengedwa kuti ndi chimodzi mwazakudya zabwino kwambiri kuti muchepetse thupi usiku. Ndi chifukwa chakuti ndi gwero lalikulu la zomanga thupi zokuthandizani kuti mukhale ndi minofu ndi mafuta abwino a monounsaturated kuti mukhalebe okhuta komanso kuchepetsa mafuta am'mimba.
4. Tchizi Cottage
Cottage tchizi ndichimodzi mwazinthu zabwino kwambiri zomwe mungadye usiku kuti muchepetse kunenepa. Tchizi tating'onoting'ono timakhala ndi mapuloteni ambiri amtundu wa casein omwe amateteza m'mimba mwanu usiku wonse komanso athandizanso kukonza minofu. Ndi mafuta ochepa omwe angathandize kutaya ena mwa mapaundi osafunikira.
5. Turkey
Tryptophan ku Turkey imalimbikitsa kugona bwino ndipo imawonedwa ngati chodyera chabwino nthawi yogona kuti muchepetse kunenepa. Mapuloteni owonda kwambiri ku Turkey athandizanso pomanga minofu usiku wonse ndipo athandizanso kuti muchepetse thupi. Mutha kukhala ndi sangweji yaku Turkey kuti muwotche mafuta osafunikira amimba.
6. Mkaka wa Chokoleti
Mkaka wa chokoleti ndichakumwa chabwino chochepetsera thupi chifukwa calcium mumkaka imatha kusungunula mafuta am'mimba. Kafukufuku akuti kudya calcium ya 1000 mg kungakuthandizeni kuti muchepetse mapaundi a 18 a flab. Ndipo calcium imalowa bwino, chifukwa cha mavitamini D amkaka.
7. Maamondi
Maamondi amakhala ndi magalamu asanu a zomanga thupi zomwe zingathandize kukonzanso minofu usiku wonse ndipo ulusiwo umakhutitsanso. Kuphatikiza apo, maamondi ndi chakudya chopatsa mafuta chomwe chingathandize kukhetsa mapaundi owonjezerawo.
8. Mbewu Zapamwamba Kwambiri
Malizitsani tsiku lanu ndi mbale yayikulu kwambiri. Maphala amtundu wapamwamba amakhala ndi chakudya komanso michere yomwe imakupangitsani kudzaza komanso kusungunula mafuta amthupi. Kafukufuku wasonyeza kuti kudya kwa fiber kumalumikizidwa ndi kuchepa kwa thupi, motero kukuthandizani kuti muchepetse kunenepa.
9. Tiyi Wobiriwira
Tiyi wobiriwira ali ndi maubwino osawerengeka azaumoyo omwe amadziwika kuti amasintha mtima ndi thanzi. Kutumiza kapu ya tiyi wobiriwira usiku kumatha kukuthandizani kuti muchepetse thupi ndipo iyi ndi imodzi mwamaubwino ofunikira pakumwa tiyi wobiriwira. Tiyi wobiriwira amakhala ndi mankhwala ena omwe angathandize kuwotcha mafuta usiku.
10. Dzira Lophika Kwambiri
Mazira ndi gwero lalikulu la mapuloteni ndipo amawerengedwa kuti ndi amodzi mwa zakudya zabwino kudya usiku kuti muchepetse thupi. Dzira limodzi lalikulu limangokhala ndi ma calories pafupifupi 78 ndipo limakhala ndi michere yambiri. Chifukwa chake, ngati mukufuna kuchepetsa thupi msanga, idyani mazira, chifukwa ndi imodzi mwanjira zosavuta kuti muchepetse kunenepa.
Gawani nkhaniyi!
Ngati mumakonda kuwerenga nkhaniyi, mugawane ndi okondedwa anu.
