Kudya pambuyo pa eyiti madzulo sikuli kovomerezeka, ndipo madzulo a usiku amaonedwa kuti ndi chizolowezi choipa. Koma moyo umadzipangira malamulo akeake. Anthu ena, mwachitsanzo, amagwira ntchito usiku ndipo amalephera kusunga zakudya zoyenera. Ngati mumadya kale usiku, ndiye kuti muyenera kusankha zinthu zomwe sizingabweretse vuto lalikulu. Tasankha zokhwasula-khwasula 5 zomwe tingadye madzulo kapena usiku.
Chokoleti cha mdima
Chokoma chokondedwa ndi ambiri, koma muyenera kukumbukira kuti chokoleti ndi chosiyana ndi chokoleti. Pali kusiyana kwakukulu pakati pa maswiti akusitolo ndi chokoleti chakuda chokhala ndi koko wambiri. Yotsirizirayi imakhala ndi shuga wochepa komanso imakhala ndi antioxidants. Chokoleti chakuda chimachepetsa kuthamanga kwa magazi, kumapangitsa chidwi cha insulin, kumenyana ndi kutupa, komanso kukweza maganizo. Usiku, simungathe kudya chokoleti choposa 30 g ndi 70% ya koko.
Fistashki
Mtedza uwu ndi wabwino kwambiri pa chakudya chamadzulo, koma tikulimbikitsidwa kuti tidye pang'onopang'ono. Koma kuchuluka kwa pistachio komwe kumaloledwa kudya usiku ndikochuluka kuposa mtedza wina. Mutha kudya mpaka zidutswa 50. Ma pistachio ali ndi fiber, biotin, vitamini B6, thiamine, folic acid, mafuta osakwanira, ndi ma sterols a zomera. Ngati ma pistachio okha sakukwanira kudzaza, akhoza kuphatikizidwa ndi mbuzi tchizi kapena zipatso.
mbewu dzungu
Chakudya choyenera usiku chiyenera kukuthandizani kuti mupumule ndikukonzekera kugona. Mbeu za dzungu zokazinga ndi zabwino kwa izi. Mbeu imodzi ya dzungu imakhala ndi pafupifupi theka la magnesiamu omwe amalimbikitsidwa tsiku lililonse. Magnesium imakhudzidwa ndi njira zopitilira 300 za thupi. Mbeu zamchere zidzakhutiritsa zilakolako za zokhwasula-khwasula. Atakhala kutsogolo kwa TV usiku, mukhoza kudya kotala chikho cha dzungu mbewu.
Ofunda mkaka ndi uchi
Kuphatikiza uku kwakhala kukugwiritsidwa ntchito ngati mapiritsi ogona, choncho akulimbikitsidwa kwa iwo omwe ali ndi vuto logona. Chochititsa chidwi n'chakuti zotsatira zake zimakhala zamaganizo. Tryptophan yomwe ili mu mkaka imaganiziridwa kuti imawonjezera kupanga serotonin, chinthu chamalingaliro. Ndipo kutsekemera kwa uchi kumalimbikitsa mahomoni omwe amachititsa kuti serotonin ikhale yochuluka. Choncho, mkaka ndi uchi bwino maganizo ndi thupi bwino.
Mabulosi abulu achisanu
Ma blueberries ozizira ozizira amatsitsimula kwambiri kumapeto kwa tsiku. Zipatsozi zimakhala ndi ma antioxidants ambiri, ndipo zikazizira, sizitaya phindu lake. Mabulosi abulu ndi chimodzi mwazakudya zopatsa thanzi. Imawongolera ntchito za ubongo ndi mtima. Ngati simuli pazakudya, mutha kuwonjezera zonona pang'ono ku zipatso.