Kurara kwakanaka kunokosha kune hutano hwako hwese. Zvinogona kuderedza njodzi yekukudziridza zvimwe zvirwere zvisingaperi, chengetedza hutano hwako uropi uye usimbise immune system. Zvinowanzorudzirwa kurara kubva kumaawa manomwe kusvika 9 nguva dzose usiku hwese. Kune akawanda mazano aunogona kushandisa kuti uve nechokwadi chekurara kwakanaka, kusanganisira kuita shanduko kune yako yekudya, sezvo zvimwe zvigadzirwa uye zvinwiwa zvakanwa zvivakwa. Heino zvigadzirwa zvishanu zvakanaka uye zvinwiwa zvinogona kudyiwa usati warara kuti uvandudze hunhu hwayo:
Almond
MaAmondi ndeimwe yemhando dzehuni dzehuni neakawanda zvivakwa zvinobatsira hutano. Iwo ndiwo Tsime rakanakisa rezvinowanza, kubva 1 oz (28 magiramu) wewakaoma wakabikwa nzungu dzine 18% yezuva nezuva inodiwa evanhu vakuru mu phosphorus ne23% muRiboflavina. Kamwe zvakare anopa 25% yezuva nezuva kudiwa kweManganese kune varume uye 31% yezuva nezuva kudiwa kweManganese evakadzi. Kuwanzwa nguva dzose kwemarimondi kunosanganiswa nenjodzi yakaderera yezvirwere zvisingaperi, senge mhando 2 chirwere cheshuga uye chirwere chemoyo. Izvi zvinokonzerwa nemafuta avo ane hutano akasimbiswa, fiber uye antioxidants. Izvo zvinopokana kuti maAmosi anogona zvakare kugadzirisa mhando yekurara. Izvi zvinodaro nekuti maalmond, pamwe nemamwe marudzi akati wandei e nzungu, inzvimbo ye melatonin hormoni. Melatonin inodzora yako yemukati wachi uye inoratidza muviri wako kugadzirira kurara.
Muarmond Selena
Mufananidzo: Pasina Kurege.com.
Almond zvakare ndiyo yakanakisa sosi yemagnesium, inopa 19% yezuva rako rinoda chete emakumi matatu egiramu chete. Iko kushandiswa kwemagnesium yakakwana kunogona kubatsira kuvandudza kunaka kwerara, kunyanya kune avo vanotambura nekushaya hope. Zvinofungidzirwa kuti basa reMagnesium mukuvandudza kurara kwakabatana nekugona kwayo kuderedza kuzvimba. Mukuwedzera, inogona kubatsira kuderedza mwero weCortisol Smismone Hormone, iyo inozivikanwa, inoputsa. Mukudzidza kumwe, pesvedzero yekudyisa kwemakonzo e400 mg yealmond inowana yakadzidzwa. Izvo zvakaonekwa kuti makonzo akarara kwenguva refu uye akadzika kupfuura asina almond otengesa. Iyo ingangoita pesvedzero yemarimondi yekurara ndeyekuvimbisa, asi zvimwe zvakawanda zvevanhu zvinodiwa.
Teki
Turkey inonaka uye inovaka, akapfuma muProtein. Panguva imwecheteyo, iyo Turkey yakakangwa inopa angangoita maGramu masere emapuroteni pane ounce (28 magiramu). Mapuroteni akakosha pakuchengeta simba remasuru ako uye kudzora kwekudya. Uye zvakare, iyo turkey isinobva mamwe mavhitamini uye mamineral, akadai saRiboflavin uye phosphorus. Uku ndiko kurira kwakanyanya kweSeenium, chikamu che3 oz chinopa 56% yeiyo zuva nezuva.
Turkey ine zvivakwa zvinoverengeka zvinotsanangura kuti nei vamwe vanhu vachineta mushure mekudya kana kufunga kuti anokonzeresa kusviba. Kunyanya, iine maAIC ACD Tryptophan, inowedzera kugadzirwa kwemelatonin. Protein yeTurkey inogonawo kukonzera kuwedzera kupera simba. Pane humbowo hwekuti kunwiwa kwehuwandu hwemapuroteni emapuroteni pamberi pemubhedha kwakabatana nemhando yepamusoro yerara, kusanganisira nehuwandu hushoma hwekumuka usiku. Kuti usimbise iyo ingangoita yeTurkey mukuvandudza kurara, kuwedzera kwekutsvaga kunodiwa.
Chamomile tii
Chamomile tii tea yakakurumbira yefuma yehutachiona hwakanaka. Anonyatsozivikanwa nemheni yake. Flavon kirasi yeAndiyoxiDants, iyo inoderedza kuzvimba, iyo inowanzoita kuti zvirwere zvisingaperi, zvakadai segomarara uye chirwere chemoyo. Kune zvakare humwe humbowo hwekuti kushandiswa kweChamomile tii kunogona kusimbisa immune system yako, kuderedza kunetseka uye kushungurudzika uye kugadzirisa hutano hweganda. Mukuwedzera, chamomile tii ine zvimwe zvakasarudzika zvivakwa zvinogona kuvandudza mhando yerara.
Kunyanya, chamomile tii ine apigenin. Iyi diaxidant inosanganiswa nevamwe vatengesi muuropi hwako iyo inogona kubatsira kutsvedza uye kuderedza kushaya hope. Imwe yekufunda ya2011 nekutora chikamu kwevakuru makumi matatu nevaviri vakaratidza kuti avo vakashandisa 270 mg yeChamomile vanobvisa kaviri maminitsi nekukurumidza uye vakangomuka usiku vachienzaniswa neavo vasina kutora bvudzi. Imwe fundo yakaratidza kuti vakadzi vanonwa chamomile tii kwemavhiki maviri vakashuma yakagadziridzwa mhando yemhando yekuenzaniswa nevaya vasina kunwa tii. Avo vakamwa chamomile tii zvakare vaive nemashoma ekusimira zviratidzo, izvo zvinowanzobatanidzwa nematambudziko ekurara. Kana iwe uchida kuvandudza kurara hunhu, uve nechokwadi chekuedza chamomile tea usati warara.
Kiwi
Kiwi yakaderera-calorie uye inovaka michero inovaka. Chimwe chibereko chine makumi mana neshanu makorori uye huwandu hwakakosha hwezvinhu zvinovaka muviri, kusanganisira 71% yezuva nezuva yeVitamini Cvitamini C. Inopa varume nevakadzi 23% uye 31% yeVitamini K, mavanoda mazuva ese. Iyo ine huwandu hwakanakisa hwehupamhi acid uye potasium, pamwe nema microelements akati wandei.
Mukuwedzera, Kiwi inogona kubatsira hutano hwegadziriro yekugaya, kuderedza kuzvimba uye kuderedza cholesterol mazinga. Izvi zvinokonzeresa zvakakonzerwa nezvakakwirira zvemukati wemiti uye carotenooid antioxidanti yavanopa. Sekureva kwekutsvaga kwavo kugona kwekuvandudza kurara kwemhando yekurara, kiwi kunogona zvakare kuve chimwe chezvigadzirwa zvakanakisa izvo zvinogona kushandiswa pamberi pekurara. Munguva yekudzidza kwemavhiki mana, makumi maviri nevaviri vakadya kiwi maviri paawa isati yarara husiku hwese. Pakupera kwechidzidzo, vatori vechikamu vakapa 42% nekukurumidza kupfuura kana vasina kudya chero chinhu pamberi pemubhedha. Uye zvakare, kugona kwavo kurara husiku hwese pasina kumutswa kwakawedzerwa ne5%, uye nguva yakazara yekurara yakawedzera ne13%.
Idya kiwi michero usati wabuda
Mufananidzo: Pasina Kurege.com.
Kubatira kiwi mhedzisiro dzimwe nguva inosunga serotonin. Serotonin iuropi chemakemikari inobatsira kugadzirisa kutenderera kwekurara. Zvakandirevawo kuti antioxidants antioxidants muKiwi, yakadai saVitamini C naCherotenoids, inogona kuve yakaenzana nemhedzisiro yavo inopa kurara. Kuwedzera kwesainzi data kunodiwa kuti uone pesvedzero ye kiwi pane kuvandudzwa kwekurara. Zvakangodaro, ini Enee 1-2 Pakati Kiwi usati warara, unogona kukurumidza kurara uye kurara nguva yakareba.
Sour Surry Juice
Sunorer Cherry Juice ine hutano hunoshamisa batsirwe. Kutanga, ine huwandu hushoma hweimwe hutano hwakakosha, dzakadai seMagnorus nePhosphorus. Iyi zvakare yakanaka potasasium sosi. Chikamu che8 mairi (240 ml) chine 17% yePotassium, mukadzi anodiwa mazuva ese, uye 13% ye potasium, murume anodiwa mazuva ese. Uye zvakare, iyo yakapfuma yemiwixodhi, kusanganisira Anchician and flavonola. Izvo zvinozivikanwawo kuti Tart Cherry mutuine anobatsira kusimuka, uye akatodzidza nezvebasa rake mukuderedza kushaya hope. Nezvikonzero izvi, kushandiswa kweTap Cherry juice pamberi pekurara kunogona kugadzirisa mhando yekurara.
Kubatira zvinokonzerwa nemhedzisiro yeActic Cherry muto anokonzerwa neyakawisira mukati me melatonin. Muchidzidzo chidiki, vakuru vari kutambudzika kubva kushungunhuwa, mazana matatu emamita anowoneka muto kaviri pazuva kwemavhiki maviri. Vakarara kwemaminitsi makumi masere nemamita akareba uye vakashuma kurara zvakanaka zvichienzaniswa kana vasingamwi muto. Kunyangwe izvi zvaizoitika zvinokurudzira, zvimwe zvakawanda zvidzidzo zvinodikanwa kuti usimbise basa reTart Cherry muto mukuvandudza kurara uye kudzivirira kushaya hope. Zvakangodaro, zvakakosha kuyedza kunwa imwe tart Cherry muto usati warara, kana uri kunetseka nehuremu.