Izvo zvakakosha uye hazvifanirwe kudya musati maenda kurara: 30 mishonga

Dzidzo dzakaratidza kuti zvinetso nehope zvinogona kutungamirira pakudya uye kudya uye kuwedzera pfuma. Muchiitiko ichi, kusakwanisa kurara kunogona kuenderana nekudya kwaunoita usati waenda kunorara. Icho chinoratidza kuti kusuruvara kunogona kugoverwa kwete chete nemirairo kubva kumagadhari, asiwo nezvamunodya manheru. Mimwe michina inokanganisa kurara, asi vamwe, nekusiyana, vanobatsira kusimbisa iyo. Ngatitange kufambidzana nevaya vanobatsirwa!

Chimwe chinhu

Kana iwe uchienda kunorara nefungwa yakasimba yenzara, izvi zvinogona kukanganisa nzira yekuderedza uremu. Kune rumwe rutivi, iwe uchaponesa makoriro, kune rumwe ruwoko, kuputika mumudumbu mako kuchakudzivisa kuti urege kurara kana kumuka pakati peusiku. Idya zvishoma kudarika mazana maviri emakori. Izvi zvichakwanisa kubvisa nzara.

Kiwis

Zvibereko izvi zvinobatsira kurara zvakasimba. Vatori vechikamu mumudzidzi uyo akadya kiwi mbiri neawa asati avata nguva yekurara yakavata makumi matatu nemashanu kubva muzana nokukurumidza kudarika vanhu vasina kudya kiwi. Mukuwedzera kune antioxidants, carotene uye mavitamini C uye E, kiwi ine serotonin, iyo inobatsira kurara.

Cherries

Kurara kunonyanya kukosha kana iwe uchida kuedza kwako mukudya uye kuita zvekuita kuti uve nemigumisiro. Iro kurota kunokubvumira kuti uwanezve mushure mekuita basa. Cherries yakakwana pakusimbisa kurara. Kana iwe ukanwa girazi remuchiri cherry, iwe ucharara kwenguva yakareba uye zvakaoma. Zvose nokuti cherries ane melatonin, hormone inoratidza kuuropi kuti inguva yokuti iwe ugone kurara.

Chikafu nemukaka wakakanda

Kazhinji zviyo zvinodyiwa zvekudya zvekudya, kunyange zvakadaro iyi ndiyo nzira yakanakisisa yehusiku. Makaita ine amino acid tryptophan, iyo inokurudzira kugadzirwa kwe serotonin. Mukuwedzera, zvikafu zvakagadzirwa mumakhahydrates zvinobatsira kurara nokukurumidza.

Bananas

Mabhanana ndiwo anonyanya kubudisa potaziyamu uye magnesium. Vanobatsira kurara, vachizorodza misumbu. Dzidzo dzakaratidza kuti magnesium inobatsira kunaka kwekurara kune vanhu vane usuru, kuwedzera nguva yekuzorora nekubatsira kumuka. Mukuwedzera, mabhanana ane tryptophan, iyo inobatsira pakugadzirwa kwe serotonin uye melatonin.

Amamondi

Nutswe - ichi ndicho chimwe chinhu chakanaka chemagesium, mishonga inofara. Iarimondi inogadzirisa dambudziko racho, nokuti rine calcium. Calcium inobatsira uropi huchiita amino acid tryptophan mu melatonin.

Sipinachi

Sipinachi ndiyo shamwari yakanakisisa yemunhu anotambura nehope. Haisi ipo chete yakanakisisa yekuedza tryptophan, asiwo yakafuma mu folic acid, magnesium, B ₆ uye C mavitamini, iyo inobatsira pakugadzirwa kwe serotonin uye melatonin. Mukuwedzera, sipinashi ine glutamine, amino acid inokurudzira muviri kuti uzvibvise pachedu.

Meat products

Tryptophan inowanikwawo mumigadzirwa yemhuka, somuenzaniso, mukoko isina ganda kana muhutu. Kunyangwe chikamu chiduku chakakwana kuita kuti urope hwako huve hwakasimba uye hwakadzika.

Low-fat fat yogurt

Kuzadza muviri ne tryptophan, kuunganidza mafuta-mafuta echigurt, uchi uye bhanana. Yogurt uye mabhanana ane tryptophan, kunze kwebhanana yakazara mumakhahydrates. Kana iwe uine nzara, unogona kuwedzera oat flakes kune ndiro.

Peanut butter pamusoro pezvokudya zvezviyo zvakakwana

Iko-grained baking inobatsira zvikuru, nokuti ine vitamine uye magnesium. Gadzirai chingwa ichi ne full tryptophan peanut butter, unogona kuwedzera uchi uye mabhanana.

Cottage Cheese

Usarega zvachose kudya usati waenda kunorara, zvinokudzivirira kuti urege kurasikirwa. Panzvimbo pokutambura nenzara, idya kottage duku chesi. Iine zvakawanda zveprotein, uyewo pane tryptophan. Sakanisa cottage cheese ne hummus kana guacamole.

Tea ne passionflower

Chinetso chakadii mukombe weiyi haugone kugadzirisa! Mishonga yakawanda yemishonga inobata zvakanaka, iyo inopiwa ne flavonoids. Muti ne passionflower pane zvinhu zvinobatsira kuporesa uye kubvisa kukanganiswa kwekutya.

Tea naMelissa

Iyi ndiyo imwe yekusununguka tei - lemon balm isiri yepiritsi yekurara. Mukuwedzera, inobatsira kurwisa zvinetso zvakasiyana-siyana zvekurara.

Valerian chai

Valerian yakagara ichizivikanwa semapiritsi anorara akarara. Vanhu vanoshandisa tei iyi, tarisai kuvandudzwa kwehutano hwehope.

Tea ine hops

Hops ine hanya, saka kuishandisa iyo muti inobatsira kurwisa kusuruvara. Vatsvakurudzi vakawana kuti chikonzero chiri mune zvinhu zviri mumashizha. Hops anobatsira kurarama nekuzvidya mwoyo uye kuita sezvakaita melatonin. Iyi inzira yakanaka, asi yakanyorwa pasi apa inokuvadza! Izvi zvigadzirwa zvinofanira kungwarira manheru.

Kofi uye carbonated zvinwiwa

Iwe unogona kunge uchiziva kuti caffeine inokurudzira hutano hwemagetsi. Kana iwe uine hanya nezvinhu izvi, hauzokwanisi kurara kwemaawa akawanda.

Chocolate

Kwete nhau dzinonakidza zvakare nokuda kwemafuro: chokoti inodzivirira kurara. Chocolate tsvuku inewo caffeine, ndicho chikonzero kushandiswa kwayo kunogona kukanganisa kurara. Kana iwe unofarira caffeine, idya chokoti yakasviba mangwanani.

Doro

Doro haibatsiri kurara, zvinopesana nemafungiro akafanana. Hongu, girasi rewaini richabatsira kupumhudza, zvisinei mutumbi usingakwanisi kupinda mukati mehope yakadzika inodiwa kuti munhu awanezve.

Fatty foods

Kanganwa nezve burgers uye ice cream. Mishonga ine mafuta akakwirira anogadzikana muviri unochera kwenguva refu, saka vanosimudza simba, panzvimbo pokuzorora. Mukuwedzera, kudya kwemafuta kunogona kukonzera kubhururuka uye indigestion, iyo isingakubatsiri kuti uzorore usiku. Mangwanani mushure memabiko akadaro iwe haugoni kunzwa unofara.

Kurwisana neine shuga yakawanda

Usadya zvikafu zvinotapira: vanosimudza purogiramu yehuga muropa, uye zvino inodonha zvakanyanyisa, iyo inokanganisa kushaya kurara. Sarudza cereal, iyo chikamu chikamu chepasi pemagiramu mashanu eshuga.

Pepper inopisa uye zvokudya zvinonaka

Zvinhu zvakagadzirwa zvakanaka zvinokurudzira metabolism, asi zvinokudzivirira kuti urege kurara. Zvinonhuwira zvakadai semapepa eCayenne kana tabasco inokurumidza kuwedzera metabolism nekubatsirwa kwe capsaicin, iyo dzimwe nguva inokonzera kuora mwoyo.

Mapuroteni kana mafuta kudya

Iwe unogona kufunga kuti purotini-richidya chirayiro ichaita kuti tive nehanya kwenguva yakareba. Zvidzidzo zvakaratidza kuti kudya kwemanheru kunokonzera kurara uye kunovhiringidza kugadzirwa kwe serotonin.

Zvibereko zvakaoma

Kushandiswa kwenhamba huru yezvokudya zvakakwirira mu fiber kunogona kukonzera indigestion uye colic iyo inogona kuvhiringidza kurara kwako.

Mvura

Usanwa zvakanaka pamberi pemubhedha. Somugumisiro, iwe unomuka kazhinji kuti ushanyire chimbuzi. Edza kumwa mvura shoma shoma maawa matatu usati warara.

Pizza

Chikamu che pizza chichabatsira kugutsa nzara, asi zuva rakatevera iwe uchanzwa wakaneta. Kubatanidzwa kwemafuta echesi uye asidi mu tomato sauce kunoshungurudza zvakanyanya kunaka kwehope.

Mint

Ipai zvigunwe zvitsva mumasikati. Peppermint inogona kukonzera kuora mwoyo, saka zvakanakisisa kuidzivisa iyo manheru.

Green tea

Green tea ndiyo nzira yakanaka yekupisa mafuta akawanda, asi usanwa iyo isati yarara. Iine caffeine, uyewo zvinokurudzira zvakadai sa theobromine uye theophylline, izvo zvinowedzera kuwanda kwemwoyo.

French fries ne ketchup

Zvokudya zvinokurumidza zvinovhiringidza kurara. Mune mbatatisi mafuta mazhinji, uyezve, mu ketchup kumusoro acidity, semugumisiro, iwe uchange uchitambudzwa nekuputika.

Onion isina kuchena

Anyanisi inogona kukonzera gasification, iyo inokonzera kudzvinyirira mukati mudumbu. Haisi manzwiro anofadza kana iwe uchiedza kurara.

Zvokudya zvakawanda

Usava nenzara usati warara, asi kudyawo kunokuvadza. Somugumisiro, muviri unoshanda kwenguva yakareba pamusoro pekudya kwezvokudya, izvo zvinoreva kuti iwe haugoni kuzorora.