5 kudya kwemanheru mazano ekurara zvirinani

Chii chekudya pakudya kwemanheru kurara zvirinani

Nemazano ekudya kwemanheru aya ekurara zvirinani, iwe unozopedzisira wawana kuzorora uye hutano kurara. Nekuti zvinoratidzwa kuti kurara zvisina kunaka kunokuita kuti uve wakakora, kunokanganisa moyo wako, kunokonzera kushushikana uye kusagadzikana kwepfungwa. Pasina kukanganwa kuti kurara zvisina kunaka kunoenderana zvakanyanya pathologies akadai chirwere cheshuga, neBP kana mwoyo matambudziko, pakati pevamwe.

Izvo zvaunodya usiku zvinokanganisa kuzorora kwako, saka zvakakosha kuti usarudze izvo zvaunodya panguva yekudya kwemanheru zvakanaka. Izvo hazvisi zvakakosha chete kudzikisa huwandu hwechikafu, kana kudya kwemanheru maawa mashoma usati warara. Iwe zvakare unofanirwa kutarisisa kune izvo zvaunosarudza kwekudya kwemanheru, nekuti chaiyo yekudya kwemanheru inogona kukubatsira kurara zvirinani.

Chikafu chinokubatsira kurara zvirinani

Mazai pakudya kwemanheru

Zvimwe zvekudya hazvikurudzirwi kutora husiku, senge izvo zvine zvinokuchidzira kana izvo zvakakora zvakanyanya, nekuti zvinoita kuti kugaya kuome. Nenzira imwecheteyo, kune zvekudya izvo, nekuda kwezvinhu zvavo, zviri yakanakira kudya kwemanheru nekuti vanokubatsira kurara zvirinani. Izvi ndizvo zvekudya zvakakwana zvekudya husiku.

  • Zai: Chimwe chezvinhu zvinoumba mazai tryptophan, chinhu chinozorodza izvo zvinokurudzira kurara.
  • Mukaka: Magnesium, vitamini B6 kana tryptophan zvinhu zvakasikwa zviripo mumukaka. Vese vakadaro yakakwana kunwa usiku nekuti zvinonyaradza.
  • Hove yeblue: Iyo mabhenefiti ehove ine oiri yakawanda kune ayo akawanda ane hutano zvinovaka muviri, senge omega3 fatty acids. Asi mukuwedzera, iyi mhando yehove ine selenium, iyo inobatsira kudzikisa kushushikana, yambotaurwa tryptophan uye selenium. Izvi zvinhu zvinoburitsa melatonin, zvichideredza kumutsa nekusimudzira kurara.
  • Mabhanana: Banana rine zvakawanda zvezvinhu zvataurwa kare, senge magnesium, tryptophan, selenium, kana vhitamini B6.
  • Nyama yakasendama: Iyi mhando yenyama ndiyo inokurudzirwa kutora husiku. Kutanga nekuti ndizvo yakaderera mumafuta uye nyore kugaya, asiwo nekuti iine iron, zinc uye vhitamini B6, pakati pevamwe.

Kudya kwekurara kurara zvirinani

Salmon en papillote

Kuti uwane zororo rakanaka zvakakosha kuti usarudze kudya kwemanheru kwakareruka, sarudza zvekudya zviri nyore kugaya uye zvinodzivirira kurira usati warara. Kana iwe uchida kumwe kurudziro yekukwira madhimoni mashoma ekurara zvirinani, usapotsa aya mazano.

  1. French omelette nemiriwo: ChiFrench omelette chakazara sipinashi inomera, Cherry tomato uye feta cheese.
  2. Nyuchi yehuku neinotapira machipisi: Sanganisa supuni yemasitadhi nemaviri euchi, wedzera pasi gariki uye paradzira zamu rehuku. Bika kwemaminitsi makumi maviri kusvika makumi maviri nemashanu kusvikira zamu rabikwa. Peel uye cheka mbatatisi kuita zvidimbu zvidete, kusasa munyu, mhiripiri nemafuta mashoma. Bika kwemaminitsi gumi nemashanu apo huku inobika.
  3. Salmon en papillote: Cheka zvimwe zvidimbu zvembatatisi muzvidimbu zvakatetepa, mamwe karoti uye maranzi. Gadzirira pepa realuminium pepi kuti ugadzire iyo envelopu yepepa. Munzvimbo yepasi mbatatisi nemiriwo, pamusoro pe salmon fillet, tinosasa hafu yegirazi rewaini inonhuhwirira uye isu takaisa mamwe marimu emonimu. Vhara iyo hamvuropu zvakanaka kwazvo, kuitira kuti isapinda mhepo uye bika kwemaminetsi makumi maviri.
  4. Mazai akasanganiswa: Sunga clove yegariki yakachekwa nemhandara yemafuta emuorivhi. Wedzera mamwe akachekwa howa uye mamwe machubhu eSerano ham. Kutsemura mazai maviri mupani imwe chete uye kutyora nehupuni yehuni pavanobika kwemaminetsi maviri kusvika matatu.
  5. Aubergine Milanesas: Cheka biringanya muzvidimbu zvisina kuwanda, isa munyu wakawanda pamusoro kwemaminitsi makumi matatu kuti ubvise acidity. Shenesa uye woma nemapepa anopinza usati waumba iyo Milanese. Darika chidimbu chega chega cheplacplant kuburikidza neupfu, yakarohwa zai uye chingwa. Isa pane ovenproof tireyi uye bika kwemaminetsi gumi nemashanu. Wedzera chipunu che tomato muto, nyama yakabikwa uye chisi yakachekwa. Fukidza nevhu oregano uye dzokera kuchoto kusvikira chizi yanyunguduka.

Nemazano akareruka ekudya kwemanheru, unogona kuva nezvikafu zvinovaka muviri, zvinonaka uye zvine hutano usati warara. Pasina kurega kutora chinonaka, unogona kunakidzwa nehope dziri nani, dzakareruka uye dzinozorodza.


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  1. Inotarisira iyo data: Miguel Ángel Gatón
  2. Chinangwa cheiyo data: Kudzora SPAM, manejimendi manejimendi.
  3. Legitimation: Kubvuma kwako
  4. Kutaurirana kwedata
  5. Dhata yekuchengetedza: Dhatabhesi inobatwa neOccentus Networks (EU)
  6. Kodzero: Panguva ipi neipi iwe unogona kudzora, kupora uye kudzima ruzivo rwako