Kodi ndi asadye asanagone: mankhwala 30

Kafukufuku wasonyeza kuti tulo kungachititse kuti kudya ndi kunenepa. Pankhaniyi, kulephera kugona akhoza zokhudzana ndi chakuti kudya musanapite kukagona. Iwo likukhalira kuti tulo angapereke osati kutentha kwa zipangizo, komanso kudya madzulo. Mankhwala ena kuphwanya tulo, pamene ena M'malo mwake, kuthandiza yake. Muyambepo ndi amene amapindula!

chirichonse

Ngati inu kuti akagone timasiyanitsa njala, chingamulepheretse ndondomeko kuonda. Pa dzanja limodzi, inu kupulumutsa zopatsa mphamvu, Komano, kugunda mu ululu m'mimba kugona kapena kudzuka usiku. Kudya chilichonse palibe zopatsa mphamvu zoposa mazana awiri. Izi zokwanira kuchotsa njala.

kiwi

zipatso zimenezi zimathandiza kuti mugone bwino. gulu Phunziro amene anadya awiri kiwifruit ola pamaso yogona, yokutidwa peresenti sate-faifi mofulumira kuposa anthu amene sadya kiwi. Komanso antioxidants carotene ndi mavitamini C ndi E, kiwi lili serotonin kuthandiza tulo.

yamatcheri

Kugona n'kofunika kwambiri ngati mukufuna kuti mukwanitse zakudya ndi zinthu zolimbitsa thupi alephera. Timatha inu kugona kuti achire pambuyo kulimbitsa thupi ndi. Yamatcheri abwino utithandize tulo. Ngati inu kumwa tambula ya madzi chitumbuwa, umakhala utagona yaitali komanso yamphamvu. Onse chifukwa yamatcheri muli melatonin, ndi timadzi kuti chidzasonyeza ubongo iwe upita kukagona.

Flakes ndi mkaka kutungira

Kawirikawiri kudya zakudya zachimanga kadzutsa, komabe lalikulu mwina chifukwa madzulo. Mkaka lili kwa amino asidi tryptophan, amene kumapangitsa serotonin. Komanso zakudya zokhala ndi chakudya, kuthandiza kugona msanga.

nthochi

Nthochi gwero labwino koposa la potaziyamu ndi magnesium. Amathandiza kugona ndi kumasula nyama. Kafukufuku akusonyeza kuti mankhwala enaake a kuli ndi ubwino pa khalidwe ogona anthu ndi tulo, kuwonjezera nthawi ya holide ndi kuthandiza kudzuka. Komanso, nthochi muli tryptophan, amathandiza serotonin ndi melatonin.

amondi

Mtedza - ichi Mungapezenso wabwino wa magnesium, ulesi minofu. Ndi bwino kupirira ntchito amondi, chifukwa lili ndi calcium. Kashiamu amathandiza ubongo pokonza ndi kwa amino asidi tryptophan kuti melatonin.

sipinachi

Sipinachi - ichi ndi mnzake wapamtima wa munthu, matenda osowa tulo. Iye si gwero labwino koposa la tryptophan, komanso wolemera mu kupatsidwa folic acid, magnesium, vitamini _B6 ndi C, amene amathandiza yopanga serotonin ndi melatonin. Komanso, sipinachi lili glutamine, asidi kwa amino ndi, thupi othandizira kuchotsa poizoni.

mankhwala nyama

Tryptophan ali mankhwala nyama Mwachitsanzo skinless nkhuku kapena Turkey. Ngakhale gawo laling'ono ndi kokwanira kuti maloto anu kukhala wamphamvu mozama.

Low-mafuta yogurt

Kudzaza tryptophan thupi, kuphatikiza otsika-mafuta Greek yogurt, uchi ndi nthochi. The yoghurt ndi nthochi muli tryptophan kusiya nthochi ali olemera mu chakudya. Ngati muli ndi njala, inu mukhoza kuwonjezera kwa mbale ngakhale oatmeal.

chiponde pa lonse mkate tirigu

Wholegrain ophika buledi ndi zothandiza kwambiri, chifukwa lili mavitamini ndi magnesium. Phatikizani mkate uwu ndi chiponde wodzala tryptophan, angathe kuwonjezera uchi ndi nthochi.

kanyumba tchizi

Kodi si kwathunthu kukana kudya asanagone, izo kungakuthandizeni kuonda. M'malo amavutika ndi njala, kudya tchizi. Iwo ali zambiri zomanga thupi ndi tryptophan alipo. Sakanizani kanyumba tchizi ndi hummus kapena guacamole.

Tiyi ndi masautso

Chomwe ndi vuto sikungathetse kapu ya tiyi! Ambiri teas mankhwala ndi zabwino sedative zotsatira, limene kupereka flavonoids. Mu tiyi ndi masautso pali zinthu kuthandiza kumasuka ndi kuchotsa mavuto mantha.

Tiyi ndi ndimu mankhwala

Izi wina tiyi ulesi - ndimu mankhwala ndi sedative achilengedwe. Komanso, amathandiza kulimbana ndi matenda osiyanasiyana tulo.

Tiyi ndi valerian

Valerian kalekale wotchuka monga sedative wofatsa. Anthu amene kumwa tiyi izi, anati kusintha tulo khalidwe.

Tiyi ndi Anakweranso

Mu Anakweranso kukhudza sedative, kotero ntchito mu tiyi amathandiza kulimbana ndi tulo. Ofufuzawa anapeza kuti chifukwa zinthu zili masamba. Anakweranso amathandiza kulimbana ndi nkhawa ndipo amachita ngati melatonin. Iyi ndi njira yayikulu, koma ili pa - zoipa! mankhwala amenewa kuti asamale madzulo.

Coffee ndi zofewa zakumwa

Mukudziwira kuti Kafeini kumapangitsa chapakati mantha dongosolo. Ngati muli tcheru nkhani imeneyi, inu sangathe kugona maola ochepa.

chokoleti

Osati uthenga wabwino kwa chokoleti sladoezhek zina ndi tulo. chokoleti mdima mulinso tiyi kapena khofi, amene ntchito yake kusokoneza tulo. Ngati muli tcheru ndi tiyi kapena khofi, kudya chokoleti mdima m'mawa.

mowa

Mowa si kuthandiza kuti tisagone, mosiyana ndi olakwika otchuka. Inde, chikho cha vinyo kudzakuthandizani kumasuka, ngakhale thupi sangathe kuyenda pansi pa madzi mu tulo zofunika kuchira izi.

zakudya mafuta

Kuyiwala burgers ndi ayisikilimu. Zakudya thupi mafuta imagaya yaitali, kotero iwo kulera mlingo mphamvu ndipo musati kumasuka. Komanso, mafuta zakudya zingachititse bloating ndi kudzimbidwa kuti sikungakuthandizeni kumasuka usiku. M'mawa pambuyo pa chakudya Simumva mtima.

Tirigu ndi zambiri shuga

Musadye dzinthu zotsekemera: yomweyo kuukitsa shuga msinkhu, ndiyeno akutsikira zikuchepa, amene zoipa amakhudza tulo. Sankhani monga chimanga, imene pa kutumikira ali magalamu osachepera asanu a shuga.

Hot tsabola ndi zakudya zokometsera

chakudya zokometsera ndi chachikulu paphiri kagayidwe, koma amasunga inu maso. Zonunkhira monga wamtali tsabola kapena Tabasco imathandizira kagayidwe ntchito capsaicin, zomwe zimabweretsa ena kutentha pa chifuwa.

Mapuloteni kapena mafuta chakudya

Mwina mungaganize kuti mapuloteni kulemera chakudya adzapereka satiety kwa nthawi yaitali. Kafukufuku wasonyeza kuti chakudya zolimba amasokoneza kugona ndi kusokoneza yopanga serotonin.

zipatso zouma

Kumwa wambiri zakudya mkulu-CHIKWANGWANI zingachititse kudzimbidwa ndi colic kuti asokoneze tulo tanu.

madzi

Sikuti kumwa zabwino pamaso pa bedi. Chifukwa cha kudzuka kangapo kukaona chimbudzi. Yesetsani kumwa zochepa madzimadzi kwa maola atatu pamaso yogona.

pitsa

Chidutswa cha pitsa adzakhala njala anu, koma tsiku lotsatira inu mwatopa. Kuphatikiza ndi mafuta asidi tchizi ndi msuzi wa tomato kungasokoneze mokwanira khalidwe.

timbewu

Kutaya pa mints masana. Peppermint zingachititse kutentha, choncho usiku ndi bwino kupewa.

wobiriwira tiyi

Green tiyi - ndi njira kufukiza mafuta owonjezera, koma osamwa izo pa nthawi yogona. Lili tiyi kapena khofi ndi stimulant zinthu monga theobromine ndi theophylline, omwe mlingo mtima.

batala French ndi ketchup

Kudya zakudya amasokoneza tulo. The mbatata zambiri mafuta, kuwonjezera, ndi asidi wambiri ketchup, chifukwa cha inu angatenthe kutentha.

anyezi yaiwisi

Anyezi zingachititse flatulence, amene analenga kuthamanga mmimba. Osati kumverera kwambiri zosangalatsa pamene mukufuna kugona.

A wambirimbiri chakudya

Sikuti kusala musanapite kukagona, komanso zoipa kuti asamadye. Chifukwa, thupi idzakhala nthawi yaitali ntchito pa chosinkhasinkha chakudya, kutanthauza kuti sadzatha kumasuka.