Izindlela zokupheka ezihamba phambili zokwelapha ukucindezeleka

-Delile

• 1. Ubhanana bushelelezi
• 2. Inkukhu enamakinati
• 3. I-almond ne-banana pancake

Ikhambi elihle lemvelo lokudangala elingasiza ekwelashweni kwalesi sifo ukusetshenziswa kobhanana, i-oats nobisi njengoba kungukudla okunothile ku-tryptophan, into ekhulisa ukukhiqizwa kwe-serotonin, eyi-neurotransmitter ebhekele ukuthuthukisa imizwa. nokukhuthaza ukuphumula.

Lezi zindlela zokupheka zingasetshenziswa njalo yilabo abelapha ukucindezeleka, kodwa futhi zingasetshenziswa ngezikhathi ezithile ukuvimbela ukuqala kwesifo kulabo okungenzeka babe lusizi, ikakhulukazi ngezikhathi zonyaka ezishintshayo.

1. Ubhanana bushelelezi

Izithako

• Isipuni esingu-1 se-oats;
• Ibhanana elilodwa eliphakathi;
• 100 ml wobisi.

Imodi yokulungiselela

Shaya zonke izithako ku-blender bese uthatha uvithamini esiswini esingenalutho izinsuku eziyi-10 ukuqala usuku esimeni esihle nangamandla athe xaxa.

Ngaphezu kwale vithamini, unganothisa nokudla kwakho nokunye ukudla okunothe ku-tryptophan, njengama-alimondi, amaqanda, ushizi noma amazambane, isibonelo. Yazi okunye ukudla okunothile nge-tryptophan.

2. Inkukhu enamakinati

Inkukhu namakinati kunothile ku-tryptophan, ngakho-ke nayi iresiphi emnandi yesidlo sasemini noma sedina.

Izithako

• 1 inkukhu ephelele, uthathe izicucu;
• Ama-clove ayi-6 egalikhi;
• 1 anyanisi oqoshiwe;
• 2 wezipuni zamafutha omnqumo;
• 1 iqabunga le-bay;
• ukunambitha: usawoti, upelepele omnyama nojinja oluyimpuphu;
• 4 izaqathe eziqoshiwe;
• I-1 leek eqoshiwe;
• 500 ml wamanzi;
• 200 g wamakinati athosiwe.

Imodi yokulungiselela

Sula ugalikhi emafutheni bese ufaka u-anyanisi neliki kuze kube yigolide. Bese ubeka inkukhu ugovuze njalo ukugwema ukunamathela epanini ngokungeza amanzi amancane. Beka izinongo ukunambitha bese ufaka isanqante namanye amanzi. Shiya ekushiseni okulingene ipani limboziwe futhi lapho selikulungele engeza amakinati lihlangana kahle.

3. I-almond ne-banana pancake

Ngaphezu kwejusi, enye inketho yemvelo futhi emnandi yokusiza ekwelapheni ukucindezeleka yi-almond pancake enebhanana, ngoba, ngaphezu kokuqukethe ubhanana nama-oats, futhi inama-alimondi namaqanda, nokunye ukudla nge-tryptophan, okwandayo ukukhiqizwa kwe-hormone isimo esihle.

Izithako

• 60 amagremu ama-oats;
• Ibhanana elilodwa eliphakathi;
• Iqanda eli-1;
• Isipuni esingu-1 sama-alimondi aqoshiwe.

Imodi yokulungiselela

Faka zonke izithako ku-blender bese uzihlanganisa kuze kube kutholakala ingxubevange efanayo. Bese ufaka ingxube epanini lokuthosa elinganamatheli noma epanini elijwayelekile lokuthosa, ngamafutha kakhukhunathi amancane, bese ulivumela lipheke kuze kube yilapho uhlangothi ngalunye lwepanekuku linsundu ngokusagolide. Ekugcineni, faka i-pancake ekulethweni bese ufaka uju omncane, uma kunesidingo.