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Unofanirwa kunge wakasangana nezvirongwa zvekudya zvekureruka zvinokukumbira kuti usadya pane dzimwe nguva. Izvi zvinokonzeresa kumwe kuvhiringidzika, sekudya uye chii kusadya usiku hwekureruka.
Chirongwa chako chekudya kwemanheru hachifanirwe kusiyana zvakasarudzika kubva kune zvimwe huremu-kurasikirwa chikafu chakatarisana chakanakidzwa mukati mezuva.
Vanhu vazhinji vari pakudya uremu vanofa nenzara vasati vaenda kunorara kuitira kuti vadzikire. Izvi zvinogona kukuvadza yako kuyerwa-kurasikirwa kuyedza. Dumbu rinotinhira rinogona kukupa iwe kurara kusinganakidze uye kukuita kuti umuke uye uve nehavi yezvakanyanya-calori junk chikafu.
Izvi zvinoguma nehunhu hwako hwekurara kuti utambure uye iwe unonzwa kuneta uye kuziya nenzara mangwanani. Izvi zvinogona zvakare kukanganisa neako chirongwa chekudya. Nekudaro, zvirinani kurara zvakanaka usiku uye kurara nedumbu rakaguta.
Kuti udzivise izvi kuti zvirege kuitika, tarisa pane zvakanakisa zvekudya zvaunogona kudya husiku kuti uderedze huremu.
1. Cherries
Cherries haingogutse yako yekudya-kwemanheru dhizeti shuwa asi zvakare inokubatsira iwe kuwana kurara kuri nani. Cherries ane melatonin, hormone inodzora kurara. Zvakare, yakatakurwa nema antioxidants ayo anobatsira kurwisa kuzvimba uye kuzvimba.
2. Yogati
Sarudza yogati yechiGreek kana yogati yekuzvigadzirira. Icho chimwe chezvakanakisa zvekudya husiku nekuti chine mapuroteni akakwirira uye zvine shuga shoma. Iyo protein inochengetedza dumbu rako rizere uye inogona kukubatsira iwe kuvaka yakaonda mhasuru iwe uchizeza. Yakaonda mapuroteni anowanikwa mu yogati anobatsira kupisa mafuta emuviri uye zvinobatsira mukuderedza uremu.
10 Inoshamisa Utano Bhenefiti Yekuva neYoghurt Mangwanani
3. Peanut Butter Chigunwe
Peanut butter yakapararira pachingwa chezviyo chakazara chikafu chinonaka uye chinozadza. Asi, nzungu ruomba inoonekwawo seimwe yezvakanakisa chikafu chekudzora huremu zvirinani husiku. Imhaka yekuti ndiyo sosi huru yemapuroteni-anodyarwa nemiti kuti akubatsire kuvaka mhasuru uye mafuta ane hutano ane simba kuti akuchengetedze uye udzikise mafuta emudumbu.
4. Cottage Cheese
Cottage cheese zvakare ndeimwe yezvakanakisa chikafu chekudya husiku kudzikisa huremu. Cottage chizi yakapfuma mu casein protein inochengetedza dumbu rako kuzere husiku uyezve zvinobatsira mukugadzirisa mhasuru. Iyo yakaderera macalorie ayo anogona kubatsira mukurasikirwa nemamwe emamwe mapaundi asingadiwe.
5. Turkey
Iyo tryptophan muTurkey inokurudzira kurara zvirinani uye inoonekwa seyakakwana nguva yekurara yekudyara yekudzora huremu. Iyo yakaonda mapuroteni zvirimo muTurkey ichabatsira mukuvaka mhasuru husiku uye ichabatsira mukudzikisa uremu futi. Iwe unogona kuve nesurkey sandwich yekupisa iyo isingadiwe dumbu mafuta.
6. Chokoreti Mukaka
Chokoreti mukaka chakanakira kurasikirwa uremu chinwiwa nekuti calcium iri mumukaka inogona kubatsira kusungunusa mafuta edumbu. Kutsvagisa kunoti kudya 1000 mg yakawanda yecalcium kuchakubatsira iwe kurasikirwa mapaundi gumi nesere efabrab. Uye iyo calcium inonwiwa zvirinani, nekuda kwemukaka vhitamini D zvemukati.
7. Maamondi
Maarumondi ane magiramu mashanu eprotein anoshanda izvo zvinobatsira mukugadzirisa mhasuru husiku uye iyo fiber ichakuchengetedza iwe kugutsikana futi. Uye zvakare, maamondi echikafu chinopisa-mafuta chinobatsira mukudurura iwo mapaundi ekuwedzera.
8. High-faibha Zviyo
Pedzisa zuva rako nembiya yepamusoro-fiber zviyo. High-fiber cereal ine makabhohaidhiretsi uye faibha izvo zvinokuchengetedza iwe uchizadza zvizere uye zvakare kusungunusa mafuta emuviri. Ongororo dzekutsvagisa dzakaratidza kuti kudya kwefiber kwakabatana nehuremu hwemuviri, zvichikubatsira mukudzikira uremu.
9. Green Tii
Green tii ine zvisingaverengeke zvehutano mabhenefiti ayo anozivikanwa kunatsiridza yemoyo uye wepfungwa hutano. Kutumira kapu yegiyi tii husiku kunogona kukubatsira mukudzikisa uremu uye ichi ndicho chimwe chezvakakosha zvakakosha zvekunwa girini tii. Green tii ine mamwe macomputer anogona kubatsira mukupisa mafuta panguva yehusiku.
10. Zai Rakaoma Rakabikwa
Mazai manyuko makuru eprotein uye anoonekwa seimwe yezvakanakisa zvekudya husiku kudzikisa huremu. Rimwe zai hombe rinongova neanosvika makumi manomwe neshanu macalorie uye rakanyanya kuita zvinovaka muviri. Nekudaro, kana iwe uchida kudzikira uremu nekukurumidza, idya mazai, sezvo iri imwe yenzira dziri nyore dzekudzikisa huremu.
Goverana ichi chinyorwa!
Kana iwe waifarira kuverenga chinyorwa ichi, chigoverana kune vako vaunoda.
