Lezi Zilungiso Zobisi Eziyi-6 Zizokwehlisa Izinkathazo Zakho Zokulala Ubusuku Obungcono

-Delile

• 1. Ubisi lwegolide olulwa nokuvuvukala isikhathi sakho sokulala
• Iresiphi yethu: Ubisi lwe-turmeric olufudumele, olusagolide
• Izithako:
• Imikhombandlela:
• Ubisi lwegolide lokulala
• 2. Cabanga okuluhlaza ngobisi lwe-matcha ne-L-theanine yalo ephumuzayo
• Ubisi lukaMatcha lokulala
• 3. Phuza ubisi lwe-sitrobheli ngomthamo we-melatonin no-B-6
• Iresiphi yethu: Ubisi lwe-Strawberry
• Izithako:
• Imikhombandlela:
• Ubisi lwe-Strawberry lokulala
• 4. Imisipha ebuhlungu? Phuza ubisi lwenyanga olubomvu lwe-cherry ukuze ululame ngokushesha
• Ubisi lwenyanga olubomvana lokulala
• 5. Sipha ubisi lwe-lavender oluhlaza ngokunsomi ngamaZzz's enenjabulo
• Ubisi lwe-lavender lokulala
• 6. Khulula imisipha yakho ngobisi lukabhanana olunezithako ezimbili
• Ubisi lukabhanana lokulala
• Ukudla kokulala okungcono

Wake wathunyelwa embhedeni nengilazi efudumele yobisi ukusiza ukusnuza kusheshe? Le ndlela endala inempikiswano yokuthi iyasebenza - isayensi ithi amathuba aphansi. Kepha lokho akusho ukuthi asikwazi ukuvuselela le iresiphi ngama-spins amaningi asekelwa yisayensi.

Uke wababona kuyo yonke i-inthanethi: Amagciwane, ubisi olunemibala - kusuka kubisi lwe-sitrobheli kuya kubisi lwegolide oludumile njalo. Njengoba zimnandi njengoba zibukeka (futhi zinjalo), futhi zingasiza ekulaleni, ekuphumuleni, ekululameni kwemisipha nasekuvuvukeni.

Basike njenge-dessert enempilo yakusihlwa noma ubangeze kusiko lakho lokulala kusihlwa ukukhuthaza amaphupho amnandi. Sishaye izindlela ezimbili ezenziwe zaba ngokwakho zokulala okwenelisayo - nezinye izinketho ezine ongazithokozisa ngazo!

1. Ubisi lwegolide olulwa nokuvuvukala isikhathi sakho sokulala

Sonke siyazi ukuthi ubisi lwegolide olusemfashinini lunamandla wezinzuzo zezempilo. Kusukela ekulweni nokuvuvukala kuya ekunikezeni ama-antioxidants amaningi, i-turmeric ikwenza konke. Izinongo ezivamile zokwelapha ze-Ayurvedic nazo zisetshenziswa kabanzi ukusiza ngekhwalithi yokulala.

Izifundo zokuqala zamagundane zithole ukuthi i-turmeric ingalimaza i-oxidative kanye nokuncishwa ubuthongo. Slip le spice esihle enkambisweni yakho yokulala ukuze uphumule, uthuthukise imizwa, usize, futhi kube namandla (njengoba kubonakala kumagundane). Kulabo abanezimo ezingapheli, kungenzeka futhi.

Iresiphi yethu: Ubisi lwe-turmeric olufudumele, olusagolide

Isithombe nguTiffany La Forge

Izithako:

• 2 izinkomishi ubisi lwakho olukhethile (lonke, ukhukhunathi, i-alimondi, njll.)
• 1 1/2 tsp. i-turmeric yomhlabathi
• 1/2 tsp. isinamoni
• Ingcezu engu-1-intshi kajinja omusha, ohlutshiwe
• 1 isipuni uju noma isiraphu ye-maple

Imikhombandlela:

1. Ukufudumala ubisi, i-turmeric, isinamoni, i-ginger, noju noma isiraphu ye-maple epanini elincane kuze kube yilapho lishisa.
2. Hlanganisa kahle ukuncibilikisa izinongo bese uhlukanisa izindebe ezimbili.

Ubisi lwegolide lokulala

• ilwa nokuvuvukala
• ivikela ukulimala okwenziwe nge-oxidative nokuncishwa ubuthongo
• ikhuthaza ukuphumula futhi yehlisa amazinga okhathazeka

2. Cabanga okuluhlaza ngobisi lwe-matcha ne-L-theanine yalo ephumuzayo

Ukuphuza i-matcha ngaphambi kokulala kuyisihloko esiphikisanayo ngenxa ye-caffeine ekhona etiyeni eluhlaza. Kodwa-ke, okuqukethwe yi-caffeine kumatcha kuncane (ngaphansi kwesigamu se-espresso) futhi kulinganiswa ngokuba khona kwenhlanganisela iL-theanine.

Inkomishi yobisi lwe-matcha olucebe nge-antioxidant ngaphambi kokulala lungaba nemiphumela emihle emazingeni akho okukhathazeka, nakwimpilo yonke. Ngaphezu kwakho, i-L-theanine iphakamisa amazinga e-serotonin, GABA, kanye ne-dopamine, angakusiza futhi akusize.

Yenza lokhu: Zama le khokhonathi matcha latte ekhilimu, okuthatha imizuzu engu-6 kuphela ukwenza!

Ubisi lukaMatcha lokulala

• ikhuthaza ukuphumula ngenxa ye-L-theanine
• kunemiphumela emihle kwemizwa nokukhathazeka
• kungasiza ekugcineni isisindo esinempilo

3. Phuza ubisi lwe-sitrobheli ngomthamo we-melatonin no-B-6

Wake wazama ubisi lwe-sitrobheli olusha? Hhayi izinhlobonhlobo zeNesquik, kepha kufana nale vidiyo eyasakazeka ngokubukwa okucishe kube yizigidi ezimbili. Ubisi lwe-sitrobheli lwangempela kwakuyinkambiso yasentwasahlobo eKorea, futhi manje le nguqulo ingaba yisikhathi esimnandi sokuthumela izingane nabadala. Singabonga ama-antioxidants, i-potassium, namavithamini abalulekile kuma-strawberry ngalokho.

Uvithamini B-6, isibonelo, muhle kakhulu ekulinganiseni umjikelezo wokulala nokuvuka. Okuqukethwe kwamavithamini C aphezulu ama-Strawberries nakho kwenza lokhu kube kuhle kukho konke. Cabanga ngakho njengesifihla-buso sobusuku bonke - lokho kumnandi!

Iresiphi yethu: Ubisi lwe-Strawberry

Isithombe nguTiffany La Forge

Izithako:

• 4 tbsp. isitrobheli puree
  • 2 izinkomishi strawberry oqoshiwe
  • 2 isipuni. uju, noma ukunambitha
  • 1 tsp. i-vanilla
  • ingcosana kasawoti
  • 8 oz. ubisi lwakho olukhethile
  • 1 isipuni ama-strawberry aqoshiwe

Imikhombandlela:

1. Ukwenza i-puree: Ku-blender enejubane elikhulu, hlanganisa ama-strawberry, uju, i-vanilla nosawoti kuze kube bushelelezi futhi kuhlangane.
2. Ukwenza ubisi lwe-sitrobheli, engeza ama-4 tbsp. we-puree we-sitrobheli no-1 tbsp. ama-strawberry aqoshiwe engilazini ngayinye.
3. Phezulu ngobisi lwakho olubandayo noma olufudumele oluthandayo. Govuza futhi ujabulele!

Ubisi lwe-Strawberry lokulala

• ine-vitamin C nama-antioxidants asiza empilweni yesikhumba ebusuku
• ucebile ku-B-6 olawula i-melatonin
• kulinganisa umjikelezo wokulala nokuvuka

4. Imisipha ebuhlungu? Phuza ubisi lwenyanga olubomvu lwe-cherry ukuze ululame ngokushesha

Ama-cherry awagcini ngokumnandi kuphela, kodwa angokunye kokudla okumbalwa ngokwemvelo okuqukethe i-melatonin. ukuthi ukuphuza ijusi le-cherry ngaphambi kokulala kungathuthukisa ikhwalithi yokulala yabantu abadala abanokuqwasha. Lokhu kuyiqiniso ikakhulukazi ngejusi le-tart cherry.

Ijusi le-tart cherry liqukethe inhlanganisela ejabulisayo yomibili i-melatonin ne-tryptophan, i-amino acid ebalulekile esiza ukukhulisa amazinga we-serotonin yomzimba.USerotonin udlala umjikelezo wokulala. Iphinde inciphise ukuvuvukala futhi.

Okungcono kakhulu, ama-cherries ane-antioxidant acebile nawo angasiza ekubuyiseleni emuva kokuzivocavoca. Ucwaningo lukhombisile ukuthi ama-cherry we-tart anganciphisa ukulimala kwemisipha futhi avimbele ukulahleka kwamandla. Ukubhekana nemisipha ebuhlungu? Lokhu kunikeza isizathu esengeziwe sokufinyelela kulesi siphuzo esibomvana.

Yenza lokhu: Qala ukusiphuza lolu bisi lwenyanga olubomvana, i-vegan "dreamy sleep tonic" ehlanganisa ujusi we-tart cherry, ubisi lwe-alimondi, amacembe ama-rose omisiwe, ne-adaptogen yokulwa nengcindezi, i-ashwagandha.

Ubisi lwenyanga olubomvana lokulala

• izinsiza emisipheni ebuhlungu nokululama ngobusuku obubodwa
• ngokwemvelo iqukethe i-melatonin
• isiza ngokukhiqizwa kwe-serotonin

5. Sipha ubisi lwe-lavender oluhlaza ngokunsomi ngamaZzz's enenjabulo

Kusukela etiyeni kuya ku-aromatherapy, i-lavender ivame ukusetshenziselwa ukukhuthaza ukulala nokuphumula. Kepha esikhundleni sokuyisabalalisa, kungani ungazami ukuyiphuza? I-lavender iyabonakala, kusukela ekusizeni ekukhathazekeni kuya ekwelapheni.

Mayelana nokulala okunokuthula, ucwaningo lukhombisile ukuthi iphunga le-lavender futhi lingakushiya uzizwa uphumule ngokwengeziwe futhi uvuseleleke ngakusasa ekuseni. Lokho kwenza lesi sithambisi esimnene sibe yisinqumo esihle sokusiphuza ngaphambi kokulala.

Yenza lokhu: Phuza lolu bisi lwe-lavender lokulala, ngokwemvelo olunoshukela noju nobhontshisi we-vanilla. Iphunga elimnandi le-vanilla ne-lavender lilodwa lingasiza ukwehlisa amazinga akho okuxineka.

Ubisi lwe-lavender lokulala

• isebenza njenge-sedative emnene
• kwandisa ukulala okujulile, okuhamba kancane
• kukhuthaza ukuphumula nokuzizwa uphumule kakhudlwana ngakusasa ekuseni

6. Khulula imisipha yakho ngobisi lukabhanana olunezithako ezimbili

Ubhanana yizindaba ezinhle zemisipha ecindezeleke ngokweqile. IMagnesium ne-potassium, zombili ezikhona esithelweni, zingaba nemiphumela emihle ekulaleni nasekuqwashisweni,. Okungcono kakhulu, ubhanana uqukethe ne-amino acid elawula ukulala esixoxe ngayo ngenhla.

I-magnesium ebhanana nayo isebenza njenge-relaxant yemisipha yemvelo, kuyilapho i-potassium ingasebenza ekwelapheni isifo somlenze esingazinzi. Ngeza umthamo ophilile we-tryptophan, futhi ubhanana ubonakala usongela kathathu ukulala okuphumuzayo.

Yenza lokhu: Zama lolu bisi lobhanana olumnandi lwe-vegan oluyizithako ezimbili kuphela. Kepha zizwe ukhululekile ukwengeza ubisi olujwayelekile noma lwe-nondairy, noma ukuthinta uju.

Ubisi lukabhanana lokulala

• ine-magnesium ne-potassium ezuzisa imisipha ecindezelekile
• kungasebenza ekwelapheni i-syndrome yomlenze engahlaliseki
• ilawula umjikelezo wokulala ngenxa ye-tryptophan

Unokukhetha kothingo ngalezi zimila ezimibalabala, ezinempilo zokulala. Kepha kungahle kunambitheke kangcono lapho uphuza nomunye umuntu! Ngakho yabelana ngalezi zokupheka nabangani bakho nomndeni wakho bese uthola intandokazi yeqembu!

Futhi, uma ucabanga ukuthi ungavuka kanjani uphilile, cabanga ukufaka ujinja esidlweni sakho sasekuseni noma ukukhulisa ikhofi lakho ngesipuni sama-antioxidants.

Ukudla kokulala okungcono

UTiffany La Forge ungumpheki oqeqeshiwe, unjiniyela weresiphi, nomlobi wokudla oqhuba ibhulogi Ama-parsnips namakhekhe. Ibhulogi yakhe igxile ekudleni kwangempela kwempilo elinganiselayo, izindlela zokupheka zonyaka, kanye nezeluleko zezempilo ezingenekayo. Uma engekho ekhishini, uTiffany uthokozela i-yoga, ukuhamba izintaba, ukuhamba, ukulima ingadi, nokuzihlalela ne-corgi yakhe, iCocoa. Mvakashele kubhulogi yakhe noma ku-on Instagram.