Hormone Serotonine igira ingaruka mubikorwa byo mumutwe nibikorwa byubwonko bwabantu. Niba kandi serotonine yakozwe mumibare idahagije, umubiri urashobora kwibasirwa no guhangayika. Kugira ngo wirinde ibi, ugomba gushyiramo ibicuruzwa birimo tryptophan: Iyi aside amino ikoreshwa mu kubyara serotonine.
Inzobere zisabwa kunoza imibereho myiza yo gukoresha imitobe nshya yatsinze, cyane cyane inyanya. Birakenewe kandi kurya ubwoko butandukanye bwamavuta: usibye tryptophan, irimo aside ya Omega-3 igira ingaruka kumirimo yubwonko. Kuva mu mboga, umwuka mwiza wongera imyumbati - Umweru, ibara, broccoli, Kolrabi, peking. Nibyiza kubitoki, amacunga, melons, imbyino, imbuto, ibikomoka ku mata (amata, fortage, byahunze cyane. Birakenewe ko yemerera rimwe na rimwe gukoraho na caviar itukura, kimwe no kurya inyama: Urukwavu, Turukiya, inkoko, gabo. Ntukibagirwe kuri shokora na pisine itukura.
Shokora ishyushye hamwe na pepper
Ibikoresho: Tile ya shokora isharira, ml 400 y'amata, 19 pepper, ml 20 ya Brandy, Vannamo, Cinnamon, 2-3 h. Sahara.
Uburyo bwo guteka: Shokora. Gukubita no gusukura imbuto. Suka amata mu isafuriya, shyira urusenda, ongeraho inkoni ya vanilla na cinamine. Ubushyuhe bwamata ku bushyuhe buciriritse, ariko ntuzane kubira. Shokora. Umuriro kugirango ugabanye amata byibuze kandi ugateka kugirango ushireho shokora, uhamire buri gihe. Kuraho urusenda na cinanon inkoni. Suka Cognac, ongeraho isukari kugirango uryohe. Kangura kugirango isukari isheshwe, kandi ikore ishyushye kumeza.
Muri 100 ml ibinyobwa - 170 kcal
Igitoki rafaello
Ifoto: PilixAByay.com/ru.
Igitoki rafaello
Ibikoresho: 4 igitoki, 300 g ya walnut yatembye imbuto, 300 g almonde, 100 g ya chip ya cocout.
Uburyo bwo guteka: Imbuto zabanje gutwarwa na brush, hanyuma muri blender. Ibitoki ukoresheje blender kugirango uhindure pure. Guhuza imbuto nigitoki puze, vanga neza. Uburemere bugomba bworoshye bihagije, ariko icyarimwe ntibukurikiza amaboko. Niba arumiwe, noneho ugomba kongeramo imbuto. Noneho uhereye kubitoki-nut roub kumipira mito, ubunini buva ilnut. Hanyuma ukate buri mupira muri chip ya cocout. Gukuramo isaha imwe muri firigo.
Muri 100 G Rafaello - 340 Kcal