Unogona kudya usiku usingarwadziwi nehana

Unogona kudya usiku usingarwadziwi nehana

Kukakavadzana pamusoro pekudya mushure me8pm kwave kwenguva refu kwave kuri kukakavara, kune maonero anopikisana pamusoro pemigumisiro yaro pahutano.Kusiyana nezvinofungwa nevakawanda, kudya zvokudya zvakakodzera manheru kunogona kuva sarudzo ine musoro uye inovaka muviri, maererano ne Times of India.

Pazasi pane rondedzero yezvikafu gumi izvo zvisiri zvinonaka chete, asiwo zvinopa hutano hwakasiyana-siyana kana huchidyiwa mushure me10 pm, sezvinotevera:

1. Yoguti yechiGiriki

Yoghurt yeGreek yakapfuma muprotein uye probiotics, uye isarudzo yakangwara yekudya kwemanheru-husiku. Inotsigira kugaya, inobatsira kuchengetedza satiety, uye inopa muyero we calcium.

2. Cherry

Cherries inzvimbo yechisikigo ye melatonin, iyo inokonzera kurara. Kunakidzwa nendiro diki ye cherries kunogona kubatsira mukuvandudza kurara kunaka.

3. Maamondi

Maarumondi akapfuma mumagnesium uye mapuroteni, zvichiita kuti ave chikafu chemanheru chinovaka muviri. Vanokurudzira kuzorora kwemhasuru uye inogona kuve sarudzo inogutsa mune mwero.

4. Kiwi

Kiwi inozivikanwa kuve yakanaka sosi yevhitamini C asi inewo serotonin, iyo inobatsira pakuzorodza. Iyo fiber yemukati inotsigira hutano hwekugaya pasina kurema padumbu.

5. Cottage cheese

Cottage cheese isarudzo yakakodzera nekuti yakapfuma muprotein uye inokubatsira kuti unzwe wakaguta uye wakaguta. Iyo casein yemukati inovimbisa kunonoka kuburitswa kweamino acids, zvichiita kuti ive sarudzo yakanakisa usati warara.

6. Zviyo zvose

Kudya zviyo zvakakwana nemukaka kunopa sarudzo yepakati pehusiku. Makabhohaidhiretsi akaoma anowanikwa muzviyo zvakakwana anogona kupa kusunungurwa kwakasimba kwesimba.

7. Turkey

Turkey ndiko kunobva mapuroteni asina kuonda uye ine tryptophan, amino acid yakabatana nekusimudzira kurara. Inonakidzwa nemwero, turkey inogona kuve yemoyo uye yekuzadza sarudzo.

8. Dark Chocolate

Kudya chokoreti yakasviba, pamwero, kunogona kugutsa zvishuvo zvinotapira uye kupa antioxidants. Nyanzvi dzinokurudzira kudya mhando dzine yakakwira cocoa zvemukati kuti uwane mamwe mabhenefiti.

9. Banana

Mabhanana ane potassium yakawanda uye ane magnesium, iyo inobatsira pakuzorodza tsandanyama. Kutapira kwechisikigo kwebhanana kunogona kuderedza zvishuwo zvinotapira.

10. Chamomile chai

Kunyangwe isiri chikafu, chamomile tii chinwiwa chinonyevenutsa chinogona kubatsira mukuzorora, sezvo isina caffeine-isina uye inogona kuve nzira yakapfava yekuzorodza usati warara.

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