Ngale mibono yesidlo sakusihlwa ukuze ulale kangcono, ekugcineni uzothola ukulala okuphumuzayo nokunempilo. Ngoba kufakazelwa ukuthi ukulala ngokungafanele kukwenza ukhuluphale, kuthinta imizwa yakho, kubangela ukucindezeleka nokuphazamiseka kwemizwa. Ukungakhohlwa ukuthi ukulala kabi kuhlobene kakhulu izifo ezifana nesifo sikashukela, umfutho wegazi ophezulu noma izinkinga zenhliziyo, phakathi kwabanye.
Lokho okudlayo ebusuku kuthinta ngqo ukuphumula kwakho, ngakho-ke kubaluleke kakhulu ukukhetha ukudla okudlayo ngesikhathi sedina kahle. Akubalulekile kuphela ukunciphisa inani lokudla, noma udle isidlo sakusihlwa amahora ambalwa ngaphambi kokulala. Kumele futhi unake lokho okukhetha isidlo sakusihlwa, ngoba ikani ledina elifanele ikusize ulale kangcono.
Ukudla okusiza ukuthi ulale kangcono
Okunye ukudla akunconyelwa ukuba kuthathwe ebusuku, njengalezo eziqukethe izikhuthazi noma ezinamafutha kakhulu, ngoba zenza ukugaya kube nzima. Ngendlela efanayo, kukhona ukudla okuthi, ngenxa yezakhi zawo, okuyikho ilungele isidlo sakusihlwa ngoba zikusiza ulale kangcono. Lokhu ngukudla okuhle ongakudla ebusuku.
- Iqanda: Enye yezingxenye zamaqanda yi-tryptophan, into eduduzayo lokho kukhuthaza ukulala.
- Ubisi: I-Magnesium, uvithamini B6 noma i-tryptophan, yizinto ezikhona ngokwemvelo obisini. Zonke zinjalo ephelele ukuphuza ebusuku ngoba ziyaduduza.
- Izinhlanzi eziluhlaza okwesibhakabhaka: Izinzuzo zezinhlanzi ezinamafutha ziningi ngezakhi zalo eziningi ezinempilo, njenge-omega3 fatty acids. Kepha ngaphezu kwalokho, lolu hlobo lwezinhlanzi luqukethe selenium, esiza ukunciphisa ukucindezeleka, i-tryptophan eshiwo ngenhla ne-selenium. Lezi zinto zikhipha i-melatonin, zinciphisa ukuvusa nokukhuthaza ukulala.
- Ubhanana: Ubhanana uqukethe izinto eziningi esezishiwo, njenge i-magnesium, i-tryptophan, i-selenium, noma i-vitamin B6.
- Inyama enciphile: Lolu hlobo lwenyama yilona olunconywa kakhulu ukuthi luthathwe ebusuku. Okokuqala ngoba kunjalo amafutha amancane futhi kulula ukugaya, kodwa futhi ngoba iqukethe i-iron, i-zinc ne-vitamin B6, phakathi kokunye.
Izidlo zokulala kangcono
Ukuze uthole ukuphumula okuhle kubalulekile ukukhetha isidlo sakusihlwa esilula, ukhethe ukudla okungagayiseka kalula futhi okugwema ukuzitika ngocansi ngaphambi kokulala. Uma udinga ugqozi lokugibela izidlo ezilula ongalala ngazo kangcono, ungaphuthelwa yile mibono.
- I-omelette yesiFulentshi enemifino: I-omelette yesiFulentshi efakiwe amahlumela esipinashi, i-cherry utamatisi kanye ne-feta cheese.
- Inkukhu yebele enamazambane amazambane amnandi: Hlanganisa isipuni sesinaphi nezinyosi ezimbili, engeza ugalikhi ogayiwe bese usakaza isifuba senkukhu. Bhaka cishe imizuzu engama-20 kuye kwengama-25 kuze kuphekwe isifuba. Peel futhi usike ubhatata ube izingcezu ezincanyana, ufafaze usawoti, upelepele namafutha amancane. Bhaka cishe imizuzu eyi-15 ngenkathi inkukhu ipheka.
- I-Salmon en papillote: Sika izingcezu zamazambane zibe izingcezu ezincanyana kakhulu, ezinye izaqathe kanye nemichilo yama-leek. Lungisa ishidi le-aluminium foil ukudala imvilophu yephepha. Endaweni eyisisekelo beka amazambane nemifino, ngaphezulu kwesigaxa salmon, sifutha uhhafu wengilazi yewayini elinephunga elimnandi sabeka izingcezu zikalamula. Vala imvilophu kahle, ukuze ingangeni emoyeni futhi ubhake imizuzu engama-20.
- Amaqanda axoviwe: Sauté i-clove kagalikhi osikiwe ngamafutha omnqumo ayintombi nto. Faka amakhowe asikiwe kanye namanye ama-cubes ka-Serrano ham. Qhekeza amaqanda amabili epanini elilodwa bese uqhekeza ngesipuni ngokhuni ngenkathi bepheka imizuzu emibili kuya kwemi-2.
- I-Aubergine Milanesas: Sika isitshalo seqanda ezingxenyeni ezingagqinsi kakhulu, faka usawoti omningi phezulu imizuzu engama-30 ukuqeda i-asidi. Hlanza futhi womise ngephepha lokumunca ngaphambi kokwenza iMilanese. Dlulisa ucezu ngalunye lwesitshalo seqanda ngofulawa, iqanda elishayiwe kanye nezinhlama zesinkwa. Beka ithileyi elingena ovini bese ubhake imizuzu engu-15. Faka isipuni se- utamatisi isosi, inyama ephekiwe noshizi osikiwe. Fafaza i-oregano emhlabathini bese ubuyela kuhhavini kuze kube yilapho ushizi uncibilika.
Ngale mibono elula yokudla kwakusihlwa, ungaba nezitsha ezinomsoco kakhulu, ezimnandi nezinempilo ngaphambi kokulala. Ngaphandle kokuyeka ukuthatha ukuluma okumnandi, ungajabulela ukulala okungcono, okulula nokuphumula.