25 Izidlo Ezinempilo Zaphakathi Kwamabili Zokugwinya Kwakusihlwa, Ngokusho Kwesazi Sokudla Okunempilo

Amagama Amahle Kakhulu Ezingane

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Ngithumele Nge-Imeyili Khombisa Esizeni

Naphezu kwemizamo yethu emihle yokulala kahle ebusuku (funda: ukushaya utshani ngo-10 p.m. kubukhali, ukuthatha ikhefu ku-Instagram nokugcina ifoni yethu kude etafuleni lethu eliseceleni kombhede), kunesici esisodwa esibalulekile esivame ukusigcina sijikijela futhi siphenduka ebusuku: Silambile. Ngakho-ke, esikhundleni sokuyeka ukugasela ekhishini nganoma yini okusele singazithola futhi sizidle ngokukhanya kwesiqandisi (sibona wena, amaphiko enkukhu yeNyathi), senza ukujula futhi sabonisana nochwepheshe. Nakhu okungu-25 okuhle kakhulu enempilo ukudla okulula phakathi kwamabili, ngokweqiniso, esingakudla nganoma yisiphi isikhathi sosuku.

OKUhlobene: Imibuzo: Sitshele Ngawe futhi Sizokutshela Isiphi Isiphuzo Saphakathi Kwamabili Okufanele Usenze Namhlanje kusihlwa

1. I-Hummus kanye ne-Whole Grain Crackers noma Imifino

Thina wayazi bekunesizathu sasithanda uphizi . Agcwele amaprotheni - amagremu amathathu kuzo zonke izipuni ezimbili, kusho uDkt. Daryl Gioffre, isazi sezokudla esizinze eNew York City nombhali wezincwadi. Yehlisa I-Acid Yakho . Ama-chickpeas ane-lysine ephezulu, futhi i-tahini iwumthombo ocebile we-amino acid methionine. Ngamunye, [ama-chickpeas ne-tahini] angamaprotheni angaphelele, kodwa uma uwahlanganisa ukwenza i-hummus, akha iphrotheni ephelele. Kungani amaprotheni aphelele ebaluleke kangaka, uyabuza? Ngokuyisisekelo, zikugcina ugcwele, okusho ukuthi awusekho ukujikijela nokuphenduka ngesisu esidumayo. Ukuze uthole ukudla okulula kwasebusuku, ungasebenzisa i-hummus njengediphu yemifino eluhlaza noma isinkwa sika-Ezekiel, kusho u-Gioffre. Ungakhathazeki uma sikwenza.

Izame: I-Sweet Potato Hummus

Thenga: I-Vegicopia Creamy Original Hummus

2. Ummbila

Cishe uyazihlanganisa i-oatmeal ngezikhathi zasekuseni, kodwa inezinzuzo eziningi zasebusuku, futhi. Okokuqala, ama-oats ayi-carb eyinkimbinkimbi ephuka kancane, elawula ukukhuphuka kukashukela egazini okungase konakalise ukulala kwakho. Futhi uma uthola isitsha esifudumele se-oatmeal ethokomele futhi epholile, awuwedwa. Ngokusho kuka-a Isifundo se-Columbia University , ama-carbs empeleni asebenza nobuchopho bakho ukuze akhulule i-neurotransmitter i-serotonin , okukunxenxela ukuba ube nokuthula futhi kusize umzimba wakho ukhiqize i-melatonin ukuze uthole ubusuku obuzolile bokulala.

Izame: Iphalishi le-Chamomile ne-Maple

Thenga: Indlela Yemvelo Organic Oatmeal

3. Popcorn

Uzama ukuqeda isifiso, ungazifaki ku-coma yokudla egcwele. Kulapho I-Popcorn uyadlala. I-snack emnandi, enosawoti omningi ilula ngokwemvelo (iwashi elikhulu lenkomishi ezintathu elinikezayo cishe ngamakhalori ayi-100), ngakho-ke ungakwazi ukuphuza ngaphandle kokusindwa ngaphambi kokulala. O, futhi kukhona futhi isici se-carb esiyinkimbinkimbi-isidlo sokulala sokusanhlamvu sizonamathela ezimbanjeni zakho isikhathi eside kunekhukhi noma indishi ka-ayisikhilimu ... Uma ufuna ukuba ngempela enempilo, ungatshala imali ku-air popper, ekhipha izinhlamvu zommbila—uwuqagele—umoya esikhundleni sikawoyela noma ibhotela.

Izame: Perfect Stovetop Popcorn

Thenga: I-Lesser Evil Organic Popcorn

4. I-Low-Fat Yeyogathi YesiGreki kanye Nesithelo

Sesivele sazi ukuthi iyogathi yesiGreki ingumthombo omkhulu wamaprotheni, kodwa sasingazi ukuthi ingasisiza ukuba sibambe amanye ama-ZZZ, futhi. I-calcium ekuyogathi isiza ubuchopho bakho busebenzise i-tryptophan ne-melatonin, neyodwa Isifundo sokulala saseNyuvesi yasePennsylvania iphakamisa nokuthi ingakusiza ukuthi ulale isikhathi eside. Esikhundleni sokulayisha i-sweetener enoshukela (engase ikhiphe ushukela wakho osegazini), beka phezulu endishini yakho ngesithelo esisha nembewu ye-chia eqatha. (O, futhi uma uthambekele ekubeni nesilungulela nokungagayeki kahle kokudla, okungabangelwa ukudla okunamafutha, namathela ekukhetheni okunamafutha amancane.)

Izame: I-Easy Greek Yogurt Parfaits

Thenga: I-Stonyfield Organic Low-Fat Plain Yogurt

5. Ibhotela Yamantongomane kanye Nesemishi Jelly

Ubani owayazi ukuthi intandokazi yethu yobuntwana empeleni yayiwukudla okumnandi kwaphakathi kwamabili? Nasi isizathu: Ngokusho kwe- I-National Sleep Foundation , Ibhitela lamantongomane iwumthombo wemvelo we-tryptophan (eyaziwa nangokuthi i-amino acid eyenza ubuthongo). Futhi ama-carbohydrate enza i-tryptophan itholakale kakhudlwana ebuchosheni. Inhlanganisela yebhotela lamantongomane elinamaprotheni amaningi kanye nama-carbohydrate ayinkimbinkimbi kuwumlingo omsulwa wokulala.

Izame: I-Cinnamon Toast PB&J

Thenga: I-Smucker's Uncrustable Yehlisa Ushukela

6. Imbewu Yethanga

Iyiphi indlela enosawoti, eqinile futhi eqinisekile yokukulalisa? Imbewu yethanga , kunjalo. Ngokusho kwe Inhlangano YaseMelika Yokulala , laba bafana bawumthombo omuhle wamaminerali abangela ukulala, i-magnesium ne-amino acid tryptophan. Aphinde afakwe i-zinc, engasiza ubuchopho ukuguqula leyo tryptophan ibe i-serotonin. Ingasaphathwa ukuthi i-crunchy ngendlela egculisayo futhi iyamnandi ukuyiqalisa.

Izame: Imbewu Yethanga Egazisiwe

Thenga: Thrive Market Organic Pumpkin Imbewu

7. Ubhanana kanye Nebhotela Yamantongomane

Uyakhumbula ukuthi umqeqeshi wakho wesikole samabanga aphezulu akutshele kanjani ukuthi udle ubhanana ukuze uvimbele noma uthobe amajaqamba emilenzeni? Lokhu kungenxa yokuthi ubhanana uqukethe i-potassium, esiza ekuphumuleni kwemisipha. Hlanganisa lokho nebhotela lamantongomane ukuze uthole isidlo sakusihlwa saphakathi kwamabili, njengoba singagcini nje ngokuba mnandi kodwa futhi sigcwele amafutha anempilo ukuze uhlale unelisekile, kusho Umtholampilo waseCleveland . Futhi nakuba ungase ushaye i-PB ethile kubhanana ovuthiwe futhi ukubize usuku, kungani ungenzi u-ayisikhilimu onezithako ezimbili onempilo nge-combo? (Noma zama lokhu kuluma kwebhanana ukuze uthole usayizi esikhundleni salokho.)

Izame: I-Peanut Butter Banana Ice Cream

Thenga: I-Barnana Organic Chewy Peanut Butter Ukulunywa kukabhanana

8. Isandla Samantongomane

Uma uvilapha njengathi, awufuni ukwenza ukupheka okwengeziwe nezitsha ngenxa nje yokudla okulula. Isandla esincane samantongomane silingana nesikweletu sokungapheki, ngenxa yokuqukethwe kwawo kwamaprotheni amaningi namafutha anempilo. UGioffre uthi amantongomane (ikakhulukazi awaphilayo) angamandla okudla okunempilo angasiza ukulawula izinga likashukela egazini, ukulwa nokuvuvukala, ukwehlisa izifiso zendlala, ukusiza ukuncipha kwesisindo nokunciphisa ingozi yesifo senhliziyo. Ama-go-tos akhe? Ama-alimondi aluhlaza, ama-pistachios nama-macadamia. [Zinamafutha] amaningi anempilo, zicindezela indlala, zithuthukisa ukusebenza kobuchopho futhi zikusize ushise amafutha. Ngaphezu kwalokho, ngokusho kwe- I-National Sleep Foundation , ama-alimondi nama-walnuts aqukethe ngokukhethekile i-hormone elawula ukulala i-melatonin. Vele uqiniseke ukuthi unamathela kokumbalwa hhayi isikhwama sonke-okusebenza cishe ama-calories angu-200 indebe ngayinye yekota, nika noma thatha.

Izame: Athosiwe Amantongomane Ahlanganisiwe

Thenga: Ama-alimondi Angavuthiwe

9. Ibhotela le-alimondi

Ekhuluma ngamantongomane, ibhotela le-alimondi iyinketho elula ngokulinganayo yokubamba bese uhamba (er, snuza). Futhi uma ucabangela ukuthi inkomishi yesine yama-alimondi iqukethe amaphesenti angu-24 okudla kwakho kwansuku zonke okunconyiwe kwe-magnesium, Okuningi i-tryptophan ne-potassium, azinangqondo zokulamba ebusuku. Magnesium iyimineral enhle yokuphumula futhi, ngakho izokusiza ukuthi uhlise umoya njengoba kusondela isikhathi sokulala. Ibhotela le-almond futhi linamafutha anenhliziyo enempilo e-monounsaturated, amavithamini namaminerali, alungele wena noma nini sosuku, ngokusho I-Cedars-Sinai Medical Center . Uma nje ibhotela le-alimondi olikhethayo liluhlaza futhi lingenawo ushukela owengeziwe, linazo zonke izinzuzo zama-alimondi aphelele.

Izame: I-Paleo Almond Butter Granola Bars

Thenga: Ibhotela likaJustin's Almond

10. ISandwich yaseTurkey

Ngeke ukhohlwe lapho uMalume wakho uBill elala khona phakathi nedili lokubonga. Cishe kwaba ngenxa igalikuni , eyaziwa ngokucebile nge-tryptophan ekhiqiza i-serotonin, futhi yilokho kanye okwenza kube ukukhetha okuhlakaniphile kokudla okulula kwaphakathi kwamabili. Kubhanqa nesinkwa esigcwele okusanhlamvu ukuze ungene ku-carbs eyinkimbinkimbi (ungahamba futhi nomzila werayisi we-jasmine noma ubhatata, kusho Imithi yaseNorthwestern ), noma uyigcine i-cal-cal ephansi bese ubeka izingcezu ezithile ku-ulethisi ukugoqa.

Izame: I-Turkey Lettuce Wrap Sandwich

Thenga: 365 yi-Whole Foods Market Izingcezu zeDeli Yebele Ethosiwe I-Oven-Roasted Turkey

11. I-Low-Fat Cottage Cheese

Ushizi we-cottage wathola i-rap embi ngokuba yinto eyisisekelo eyisicefe, eyisicefe yokwehlisa isisindo, kodwa iyigugu elifihliwe labantu abaqwasha (ingasaphathwa eyomnandi ukuyiqalisa). Iphrotheni ethambile (evela ku-casein yokugaya kancane) isiza ukukhulisa leyo serotonin eshiwo ngenhla, futhi ngokusho ucwaningo lwakamuva kusuka eNyuvesi yase-Cambridge, ingakusiza ngempela ukuthi ufinyelele imigomo yakho yokwehlisa isisindo ngenkathi ulele ngokukusiza uzizwe unelisekile futhi ukhulise izindleko zakho zokuphumula ngakusasa ekuseni. Ingabe ufuna ukuthuthukisa isici sokusnuza? Phezulu inkomishi enguhhafu ephakwa nama-raspberries ukuze uthole isilakhi saphakathi kwamabili esingamakhalori angu-100 ngokuthinta okwengeziwe kwe-melatonin.

Izame: I-Cottage Cheese Breakfast Bowl

Thenga: I-Good Culture Organic Low-Fat Cottage Cheese

12. Edamame ephekiwe

Ngekhanda lesi sibalo: Amaprotheni kanye nefayibha lilingana nokulala kwasebusuku okungcono kakhulu kwempilo yakho. I-Edamame (amabhontshisi e-soya kuma-pods awo) iwahambela womabili, ngakho kuyisinqumo esingokwemvelo uma udinga ukuluma ngokushesha. Futhi izinhlanganisela ezithile zesoya (ezibizwa nge-soy isoflavones) zitholwe zingase zikhulise ubude besikhathi sokulala, ngokusho lolu cwaningo lwaseJapan .

Izame: I-Edamame eyosiwe

Thenga: 365 nguWhole Foods Market Organic Shelled Edamame

13. Amaqanda

Njengamanje, ungaqagela ukuthi kungani amaqanda ewukudla okunempilo kwaphakathi kwamabili: Acebile ngamaprotheni futhi agcwele i-tryptophan. I Inhlangano YaseMelika Yokulala ithi zingase zikwenze ulale ngenxa yaleso sizathu, kodwa futhi siyakuthanda ukuthi zihlukaniswe futhi zapakishwa ukuze zidle kalula. Futhi, nakanjani usuvele unenqwaba yamaqanda e-jammy efrijini lakho ukuze ugcwalise amasaladi namathosti, akunjalo?

Izame: Konke Kuhlanjululwe Amaqanda

Thenga: Organic Valley Free-Range Amaqanda Engeziwe Amakhulu

14. Ushizi nama-crackers

Uma kukhulunywa ngokulala, ushizi uwukukhetha okuzwakalayo okumangalisayo. Lokhu kungenxa yokuthi iphezulu ku-calcium, okuyinto iboshelwe ebuthongweni obungcono . Iphinde ilayishwe amaprotheni, kanye ne-tryptophan ne-melatonin ngesilinganiso esihle. Bhanqa izingcezu ezimbalwa zikashizi namanye ama-crackers okusanhlamvu, isinkwa esihlumile noma i-apula izingcezu zenhlanganisela yokugcina yamaprotheni-carb.

Izame: I-Ritz Crackers ene-Honey Ricotta e-Whipped kanye ne-Bacon

Thenga: I-Gusto Calabrese Snack Pack

15. Ukwatapheya Toast

Izindaba ezinhle ezinkulungwaneni zeminyaka ezikhonza e-altare le-avo toast: UDkt. Gioffre ubiza isithelo (yebo, isithelo) ibhotela likaNkulunkulu. Lokhu kungenxa yokuthi inokulinganisela okuhle kwamafutha anempilo, i-potassium eningi kunobhanana kanye ne-fiber eningi ukuze ugcine ukugaya kwakho kuqinile. Ingabe ufuna ukuyiveza phezulu? UDkt. Gioffre uphakamisa ukwenza ithosi yakho ngesinkwa esihlumile, utamatisi, amafutha omnqumo, ikhumini, usawoti wasolwandle, upelepele omnyama ochotshoziwe kanye ne-jalapeño ukuze uthole ukukhahlela okuthe xaxa. Ingxenye yaphakathi kwamabili, ingxenye ye-gourmet meal.

Izame: I-Vegan Avocado Toast

Thenga: I-Organic Hass Avocados

16. Imifino Emisha

Awukwazi ukungahambi kahle ngemifino eluhlaza. Iqhinga libenza bajabulise ngokwanele ukuthi empeleni funa ukuzidla. (Le sosi kapelepele obomvu egazingiwe izokwenza lokho kanye, kodwa futhi ungancika kunoma iyiphi ingubo oyibeke efrijini.) Okuwukuphela kwesexwayiso? Gwema imifino equkethe i-fiber eningi (njengezaqathi nama-beet) ukuze ugweme ukuqunjelwa kanye nokufutheka ngaphambi kokulala, kusho. Izixazululo Zezempilo Zokulala. Imifino ye-Cruciferous , njenge-broccoli ne-cauliflower, nakho kungcono kakhulu ukukugwema ebusuku ngoba aqukethe inani elikhulu le-fiber engancibiliki. Kunalokho, funa ulethisi, i-kale, utamatisi ngisho nezithelo ezifana ne-kiwi nama-cherry.

Izame: I-Spring Crudités ne-Romesco Sauce

Thenga: I-Earthbound Farm Organic Vegetable Tray eneRanch Dip

17. I-guacamole

Uma ukwatapheya othosiwe usohlwini lokudla okulula, kunjalo i-guacamole . Njengoba uDkt. Gioffre esho ngenhla, amafutha kakotapheya anempilo azokugcina ugcwele futhi okuqukethwe kwawo kwe-potassium kungakusiza ulale kangcono. Izithako ezengeziwe ku-guac nazo zingakhulisa ukulala kwakho: Utamatisi alayishwe i-lycopene, esiza enhliziyweni nempilo yamathambo, kanye ne-potassium eyenza umuntu alale, kuyilapho ecebile nge-tryptophan. u-anyanisi kusiza ukwehlisa izinga lakho lokucindezeleka futhi usize ekuphumuleni. (Vele ukhanyise ngejusi ye-lime uma une-acid reflux noma ukungagayeki kahle kokudla.) Ukuze uthole i-twist entsha ethokozisayo ediphini, zama le-hummus kakotapheya ebabayo eziqhenya ngokuyisisekelo okubili okunconywe isazi sokudla okunempilo ephaketheni elilodwa elinokhilimu. Dip pita chips, utamatisi we-cherry noma ama-crackers, noma weqa isipuni bese usibiza ebusuku.

Izame: I-Hummus ye-Avocado eshisayo

Thenga: 365 Imakethe Yokudla Okuphelele I-Guacamole Yendabuko

18. I-Smoothie

Kungani ekuseni kufanele uthole konke ukuzijabulisa? Ama-smoothies angaphuzwa nasebusuku, futhi anempilo njenganoma yini oyifaka kuwo. Ukuhlanganisa ukudla okuningi okukhuthaza ukulala njenge ijusi ye-cherry, i-pistachios noma ukwatapheya ungakusiza ukuthi ukhululeke kakhulu. Uma usebenzisa i-kefir noma iyogathi ku-smoothie, the ama-probiotics ingasiza futhi ukukhululwa kwe-serotonin ebuchosheni bakho, kusho uchwepheshe wezokudla uFrances Largeman-Roth, RDN. Engeza i-magnesium-rich hemp noma imbewu ye-chia ukuze uthole ukwesekwa okwengeziwe kokulala. Imbewu kakotapheya ne-chia kule smoothie eluhlaza izokugcina uzizwa ugcwele, kuyilapho ubhanana ne-apula likaGranny Smith likwenza kube mnandi ngokwanele ukwanelisa isifiso sakho sasebusuku.

Izame: I-Green Smoothie ne-Avocado ne-apula

Thenga: Ukuvuna Kwansuku Zonke

19. Imifino Chips

I-kryptonite yethu: Ama-chips amazambane. Singadla isigidi sazo ngaphandle kokucwayiza nokucwayiza, kodwa ukulala ngokushesha ngemva kwawo wonke lowo sawoti namafutha kusishiya sikhukhumala futhi sinamafutha. Ngenhlanhla, lezi zindlela ezihlukile ze-zucchini zihlanzekile futhi zinambitha-kususe ukuthosa. Kodwa kunenqwaba yezinye izinhlobo ezicebile ngamavithamini ongazitika ngazo, njengamashiphu wetheniphu, izaqathi namashidi kabhatata. Inqobo nje uma zibhakwa esikhundleni sokuthosiwe (noma zithoswe emoyeni ngaphandle kwamafutha), ziyinketho eqinile, kusho. Umeluleki Wokulala .

Izame: Easy Zucchini Chips

Thenga: Ama-chips ka-Brad Amazambane Amnandi

20. Amazambane Athosiwe

Asikaze sihlangane nenyama ethosiwe yesiFulentshi esingayithandanga, kodwa njengoba lezi zibhakwa esikhundleni sokuthosiwe, zinamafutha amancane kakhulu—futhi azingcolile kakhulu ukuzilungiselela. Zenziwe futhi ubhatata , equkethe ithani lamavithamini namaminerali, kanye nentwana yamaprotheni ukuze ikubambe ngaphambi kokulala. Kodwa okubaluleke kakhulu, zigcwele ukuphumula i-potassium, i-magnesium ne-calcium (ikakhulukazi uma ushiya isikhumba sabo phezu). Yabo okuqukethwe kwe-carb kuzokwenza kube lula ngobuchopho bakho ukumunca i-tryptophan, eyobe isiguqulwa ibe i-niacin ekhiqiza i-serotonin.

Izame: I-Baked Potato Fries

Thenga: 365 by Whole Foods Market Crinkle-Cut Sweet Potato Fries

21. Inyama Yenkomo

Amaprotheni indlela okufanele uhambe ngayo lapho uzwa ukulangazelela ebusuku kakhulu kufika, inqobo nje uma ungakudli kakhulu. Ukudla ingxenye enkulu ngaphambi kokulala kungase kugcine umzimba wakho ulungile ukuze ugaye ukudla, kanye namaprotheni amaningi kakhulu ngaphambi kokuyolala angase akunikeze kakhulu. amandla ngaphambi kokushaya i-hay. Kodwa uma uhahela okuthile okumnandi nokugcwaliswa, kulungile ukuba nesiqephu esincane noma ezimbili (ikakhulukazi uma udla ukudla okufana ne-keto noma i-Paleo). Zenzele eyakho esikhundleni sokuncika kujerky egayiwe ethengwa esitolo. I-Jerky ingumthombo omkhulu wamaprotheni nensimbi; qaphela nje ukuthi ingaba nesodium ephezulu, njengoba ivamise ukuphulukiswa esixazululweni sikasawoti. Ngakho-ke, akufanele u-nosh kukho 24/7, ikakhulukazi uma unomfutho wegazi ophezulu.

Izame: Inyama Yenkomo

Thenga: 365 yi-Whole Foods Market Yehliselwe I-Sodium Grass-Fed Beef Jerky

22. Ubhontshisi Ogazingiwe

Uyayithanda i-hummus—kungani ungagubhi lawa magugu amancane ngendlela yawo emsulwa, ecwebezelayo? Ama-chickpeas aziqhenya ngamaprotheni, i-fiber, amavithamini namaminerali, okwenza kube ukukhetha okunempilo okudumile. Kodwa futhi banethoni ye-tryptophan ebangela ukulala, ama-carbohydrate ayinkimbinkimbi kanye i-folate , engasiza ekulawuleni indlela olala ngayo. Okungenzeka ukuthi usuwabonile ama-chickpeas e-crispy esitolo manje, kodwa ukwenza owakho kulula njengokuwafaka isinongo ngendlela othanda ngayo bese uwabhaka aze ome futhi ome.

Izame: I-Cinnamon-Sugar Chickpeas Egazisiwe

Thenga: I-Saffron Road Organic Sea Salt Crunchy Chickpea Snack

23. Okusanhlamvu nobisi

Njenge-oatmeal, okusanhlamvu kukuhle kuwe ebusuku njengoba kuba yinto yokuqala ekuseni. Njengoba okusanhlamvu okuningi okusekelwe kummbila kuqukethe ama-carbohydrate asheshayo , zingase zinciphise isikhathi esisithathayo ukuze ulale. Okungcono nakakhulu, ubisi luwumthombo omkhulu we-calcium, imineral ebalulekile ekukhiqizeni i-melatonin. Khetha okuthile okunoshukela omncane futhi usebenzise ubisi olunamafutha amancane ukuze ugcine ama-calories ephansi futhi wenze ukudla kugayeke kalula.

Izame: I-Paleo Cinnamon Toast Crunch

Thenga: Izifiso Ezintathu Ezingenashukela I-Protein Cereal

24. Ilayisi Elimhlophe

Inkomba ye-glycemic ephezulu yerayisi elimhlophe isho ukuthi izonikeza ushukela egazini lakho kanye ne-insulin amandla angokwemvelo, ngaleyo ndlela kusize i-tryptophan ukuthi ilale ubuchopho bakho, kusho Inhlangano YaseMelika Yokulala . Ayisaphathwa-ke eyokuthi ilayisi line-magnesium eningi, elisiza nasebuthongweni, ligayeka kalula, ngokusho kukangoti wezokudla. Samina Qureshi ,RD. Ingabe ufuna ukuyenza yanelise futhi idambise nakakhulu? Ibhanqe nomhluzi wetiye oluhlaza ngisho ne-salmon, uma uzizwa ulambile kakhulu— izinhlanzi ezinamafutha amazinga aphezulu kavithamini D angasiza ukuthuthukisa ikhwalithi yokulala kwakho futhi.

Izame: I-Salmon ka-Antoni Porowski kanye neSipinashi Rice Bowl ne-Green Tea Broth

Thenga: 365 by Whole Foods Market White Thai Jasmine Rice

25. I-Sorbet

Kulabo busuku lapho inhliziyo yakho ikhala 'ayisikhilimu,' kodwa ingqondo yakho ithi 'singenza kangcono kunalokho.' Nakhu okubanjwayo: I-Sorbet ivamise ukuba namafutha amancane kuno-ayisikhilimu wobisi, kodwa njengoshukela omningi. Ukuthola engenashukela—noma okungcono nokho, ukuzenzela—kubalulekile ukuze uqiniseke ukuthi awuwutholi ushukela ngaphambi kokushaya umcamelo. (Kulelo phuzu, a 2014 isifundo ithole ukuthi ukudla okunoshukela omningi kwakuhlobene nokungalali kahle.) Kulula njengokuhlanganisa izithelo eziqandisiwe ngokuchaphaza kobisi. ( Iyogathi eqandisiwe iphinde ibe enye indlela eqinile ka-ayisikhilimu.) Khetha noma yikuphi ukunambitheka ongakuthanda, kodwa siyayikhetha le nguqulo yekhabe efriziwe kabili engadingi ukuthi kungezwe ushukela. Uzoba nesikhathi esilula sokuyigaya uma ingenabisi futhi iseduze nesithelo esimsulwa ngangokunokwenzeka.

Izame: I-One-Ingredient Watermelon Sorbet

Thenga: I-Talenti Roman Raspberry Dairy-Free Sorbet

OKUhlobene: Izinhlamvu Ezinempilo Ezingama-30 Ongazithenga Esitolo Segrosa

I-Horoscope Yakho Yakusasa

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