Ukudla ngemva kwehora lesishiyagalombili kusihlwa akukhuthazwa, futhi ukudla okulula ebusuku kubhekwa njengomkhuba omubi. Kodwa impilo ibeka imithetho yayo. Abanye abantu, isibonelo, basebenza amashifu ebusuku futhi abakwazi ukugcina ukudla okufanele. Uma usuvele udla ebusuku, khona-ke udinga ukukhetha leyo mikhiqizo engeke ilethe umonakalo omkhulu. Sikhethe ukudla okulula okungu-5 okungadliwa kusihlwa noma ebusuku.
Ushokoledi omnyama
Uswidi oyintandokazi ngabaningi, kepha udinga ukukhumbula ukuthi ushokoledi uhlukile kushokoledi. Kunomehluko omkhulu phakathi kukaswidi wesuphamakethe kanye noshokoledi omnyama onokuqukethwe kwe-cocoa ephezulu. Lesi sakamuva sinoshukela omncane futhi sicebile ngama-antioxidants. Ushokoledi omnyama wehlisa umfutho wegazi, uthuthukisa ukuzwela kwe-insulin, ulwa nokuvuvukala, futhi uphakamise isimo sengqondo. Ebusuku, awukwazi ukudla ngaphezu kuka-30 g kashokoledi ngokuqukethwe kwe-cocoa okungu-70%.
UFistashki
Lawa mantongomane alungele ukudla kwakusihlwa, kodwa kunconywa ukuwadla kancane. Kodwa inani elivumelekile le-pistachios lokudla ebusuku lingaphezu kwamanye amantongomane. Ungadla izingcezu ezingaba ngu-50. Ama-pistachios aqukethe i-fiber, i-biotin, uvithamini B6, i-thiamine, i-folic acid, amafutha angagcwele, nama-sterol ezitshalo. Uma ama-pistachios ewodwa enganele ukukugcwalisa, angabhangqwa noshizi wembuzi noma izithelo.
Imbewu yethanga
Ukudla okufanele ebusuku kufanele kukusize uphumule futhi ulungele ukulala. Izinhlamvu zamathanga ezigazingiwe zinhle kakhulu kulokhu. Ingxenye eyodwa yembewu yethanga iqukethe cishe ingxenye yesilinganiso esinconywayo sansuku zonke se-magnesium. I-Magnesium ibandakanyeka ezinqubweni zomzimba ezingaphezu kuka-300. Imbewu enosawoti izokwanelisa izifiso zokudla okulula. Uhlezi phambi kwe-TV ebusuku, ungadla inkomishi yesine yezinhlamvu zamathanga.
Ubisi olufudumele noju
Le nhlanganisela sekuyisikhathi eside isetshenziswa njengephilisi lokulala, ngakho-ke kunconywa kulabo abanenkinga yokulala. Kuyathakazelisa ukuthi lo mphumela ungokwengqondo kakhulu. I-tryptophan esebisini kucatshangwa ukuthi yandisa ukukhiqizwa kwe-serotonin, into ethinta inhliziyo. Futhi ubumnandi boju buvuselela amahomoni anesibopho sezinga le-serotonin. Ngakho, ubisi olunoju luthuthukisa isimo sengqondo kanye nokuphila kahle ngokomzimba.
Ama-blueberries afriziwe
Amajikijolo amnandi abandayo aqabula kakhulu ekupheleni kosuku. Leli jikijolo liqukethe ama-antioxidants amaningi, futhi lapho liqhwa, alilahlekelwa izici zalo ezizuzisayo. Amajikijolo aluhlaza okunye kokudla okunempilo. Ithuthukisa ukusebenza kobuchopho nenhliziyo. Uma ungekho ekudleni, ungakwazi ukwengeza ukhilimu ohlutshiwe kumajikijolo.