25 Iisnakeki ezisempilweni ezinzulwini zobusuku zoKutya ebusuku, ngokutsho kweNgcali yeZondlo

Ngaphandle kwemizamo yethu yokufumana ubuthongo obuhle ebusuku (funda: ukubetha i-hay nge-10 p.m. ebukhali, ukuthatha i-Instagram hiatus kunye nokugcina ifowuni yethu. kude kwitafile esecaleni kwebhedi), kukho into enye ebalulekileyo ehlala isigcina sijula ​​kwaye sijika ebusuku: Silambile. Ke, endaweni yokurhoxa ekugqogqeni ikhitshi nokuba yintoni na iintsalela sinokuzifumana size sizitye ngokukhanya kwesikhenkcisi (sibona wena, Buffalo chicken wings), siye santywila nzulu saza sabonisana neengcali. Nazi ezona zibalaseleyo ezingama-25 esempilweni ezinzulwini zobusuku amashwamshwam, ngokunyanisekileyo, sinokutya nangaliphi na ixesha lemini.

ENXULUMENEYO: Imibuzo: Sixelele ngawe kwaye siza kukuxelela ukuba yeyiphi i-snack yasezinzulwini zobusuku omele uyenze ngobu busuku.

1. I-Hummus kunye ne-Whole Grain Crackers okanye iVeggies

Thina wayesazi kukho isizathu sokuba sithande ii-ertyisi . Bapakishwe ngeprotheyini-iigram ezintathu kumacephe amabini onke, utsho uGqr Daryl Gioffre, isazi sezondlo ezisekelwe kwisiXeko saseNew York kunye nombhali we Yehla kwi-Acid Yakho . I-Chickpeas iphezulu kwi-lysine, kwaye i-tahini ngumthombo ocebileyo we-amino acid methionine. Ngamnye, [i-chickpeas kunye ne-tahini] ziiprotheni ezingaphelelanga, kodwa xa uzidibanisa ukwenza i-hummus, zenza iprotheni epheleleyo. Kutheni le nto iiprotheyini ezipheleleyo zibaluleke kangaka, uyabuza? Ngokusisiseko, zikugcina uzele, oku kuthetha ukuba awusayi kuphinda ujike kwaye ujike ngesisu esine-rubly. Kwi-snack yasebusuku, ungasebenzisa i-hummus njengediphu yemifuno eluhlaza okanye isonka sikaHezekile, utsho uGioffre. Ungakhathazeki xa sisenza.

Yizame: I-Sweet Potato Hummus

Yithenge: I-Vegicopia Creamy Original Hummus

2. I-oatmeal

Mhlawumbi unxulumana oatmeal ngeeyure zasekuseni, kodwa ineenzuzo ezininzi zasebusuku, nayo. Ukuqala, i-oats yikhabhu entsonkothileyo eyophuka kancinane, ilawula i-spikes yeswekile esegazini enokumosha ubuthongo bakho. Kwaye ukuba ufumana isitya esifudumeleyo se-oatmeal epholileyo kwaye epholileyo, awuwedwa. Ngokuka a Isifundo kwiYunivesithi yaseColumbia , i-carbs eneneni isebenza nengqondo yakho ukukhulula i-neurotransmitter i-serotonin , nto leyo ekunyanzela ukuba uzole ize incede umzimba wakho uvelise imelatonin ukuze ulale kamnandi ebusuku.

Yizame: I-Chamomile kunye ne-Maple Porridge

Yithenge: Indlela yeNdalo Organic Oatmeal

3. Iipopcorn

Uzama ukuphelisa umnqweno, ungazifaki kwi-coma yokutya epheleleyo. Kulapho Amaqhashu uyadlala. I-snack epholileyo, enetyuwa ilula ngokwemvelo (iwotshi ehambisa ikomityi ezintathu malunga neekhalori ezimalunga ne-100), ngoko ke ungakwazi ukuhlamba ngaphandle kokusindwa ngaphambi kokulala. Owu, kwaye kukho into entsonkothileyo ye-carb kwakhona-i-snack yexesha lokulala egcwele ukutya okuziinkozo iya kunamathela kwiimbambo zakho ixesha elide kune-cookie okanye isitya se-ayisikrimu ... Ukuba ufuna ukuba ngokwenene enempilo, unokutshala imali kwi-air popper, ekhupha iinkozo zengqolowa kunye-uqikelele-umoya endaweni yeoli okanye ibhotela.

Yizame: IiPopcorn zeStovetop ezigqibeleleyo

Yithenge: Ububi obuncinci bePopcorn Organic

4. I-Low-Fat yeGreek yoghurt kunye neSiqhamo

Sele sisazi ukuba i-yoghurt yamaGrike ngumthombo omkhulu weprotheyini, kodwa sasingazi ukuba ingasinceda ukuba sibambe ezinye zeZZZ, nazo. I-calcium kwi-yogurt inceda ingqondo yakho isebenzise i-tryptophan kunye ne-melatonin, kunye nenye IYunivesithi yasePennsylvania isifundo sokulala kwaye icebisa ukuba inokukunceda ukuba uhlale ulele ixesha elide. Endaweni yokulayisha kwi-sweetener eneswekile (enokuthi ikhuphe iswekile yegazi ngaphandle kwe-whack), beka isitya sakho ngeziqhamo ezitsha kunye nembewu ye-chia. (Owu, kwaye ukuba uqhelene nesitshisa kunye nokungagayeki, okunokubangelwa kukutya okunamafutha, namathela kukhetho olunamafutha aphantsi.)

Yizame: I-Easy Greek Yogurt Parfaits

Yithenge: Stonyfield Organic Low-Fat Plain Yoghurt

5. Ibhotolo yePeanut kunye neSandwich yeJelly

Ngubani owayesazi ukuba intando yethu yobuntwana yayiyeyona nto iphambili ezinzulwini zobusuku? Nasi isizathu: Ngokutsho kwe Isiseko sokulala seSizwe , ipeanut butter ngumthombo wendalo we-tryptophan (aka i-amino acid eyenza ukozela). Kwaye iicarbohydrates zenza ukuba i-tryptophan ifumaneke ngakumbi engqondweni. Indibaniselwano yeprotheyini etyebileyo yebhotolo yamandongomane kunye neekhabhu ezintsonkothileyo ngumlingo omsulwa wokulala.

Yizame: Cinnamon Toast PB&J

Yithenge: I-Smucker's Uncrustables Eyehlisiwe Iswekile

6. Imbewu yethanga

Yeyiphi indlela enetyuwa, erhabaxa kwaye eqinisekileyo yokukulalisa? Imbewu yethanga , kunjalo. Ngokutsho kwe Umbutho wokulala waseMelika , aba bafana bangumthombo olungileyo we-mineral-inducing mineral magnesium kunye ne-amino acid tryptophan. Zikwagcwele i-zinc, enokunceda ingqondo iguqule loo tryptophan ibe yi-serotonin. Singasathethi ke ukuba zi-crunchy ngokwanelisayo kwaye zimnandi ukuqala.

Yizame: Imbewu yethanga egcadiweyo

Yithenge: Phumelela kwiMarike yeembewu zePumpkin ze-Organic

7. Iibhanana kunye nebhotolo yamandongomane

Khumbula ukuba umqeqeshi wakho wesikolo samabanga aphakamileyo wakuxelela ukuba utye iibhanana ukunqanda okanye ukuthomalalisa imilenze emilenze? Kungenxa yokuba iibhanana zine potassium, enceda ekuphumleni kwemisipha. Dibanisa oko kunye nebhotolo yamandongomane ukuze ufumane ishwamshwam ezinzulwini zobusuku, kuba ayimnandi nje kuphela kodwa izele namafutha asempilweni ukukugcina wanelisekile, utsho Iklinikhi yaseCleveland . Kwaye ngelixa ngokuqinisekileyo unokuqhwaba i-PB kwibhanana evuthiweyo kwaye uyibize ngokuba yimini, kutheni ungenzi i-ayisikrimu enezithako ezimbini ezisempilweni ngaphandle kwe-combo? (Okanye zama oku kulunywa kwebhanana ngokwesayizi endaweni yoko.)

Yizame: Ibhotolo ye-Peanut Banana Ice Cream

Yithenge: IBarnana Organic Chewy Peanut Butter Ukulunywa kweBhanana

8. Isandla seeNti

Ukuba uyonqena njengathi, awufuni ukwenza ngakumbi ukupheka kunye nezitya nje nge-snack. Incinci encinci yamantongomane ihambelana ne-bill engaphekiyo, ngenxa yeprotheyini ephezulu kunye namafutha anempilo. UGioffre uthi amandongomane (ngokukodwa ezo zinto ziphilayo) zizixhobo zondlo ezinokunceda ukulawula inqanaba leswekile yegazi, ukulwa nokudumba, ukunciphisa indlala, ukunceda ukunciphisa umzimba kunye nokunciphisa umngcipheko wesifo sentliziyo. Iindlela zakhe? Iialmondi ezikrwada, iipistachios kunye neemacadamia. [Zi]phezulu ngamafutha asempilweni, zicinezela indlala, zandisa ukusebenza kwengqondo kwaye zikuncede utshise amanqatha. Plus, ngokutsho Isiseko sokulala seSizwe , ii-almonds kunye nee-walnuts ziqulethe i-hormone elawula ukulala i-melatonin. Qinisekisa nje ukuba unamathele kwisandla kwaye kungekhona ingxowa yonke-esebenza malunga ne-200 yeekhalori ngekota yekota, unike okanye uthathe.

Yizame: I-Mixed Nuts ezigcadiweyo

Yithenge: Iialmondi ezikrwada zeOrganic

9. Ibhotolo yealmond

Ukuthetha ngamandongomane, ibhotolo yealmond lukhetho lokuxhakamfula-kunye-hamba ngokulinganayo (er, snuza) ukhetho. Kwaye ngokuqwalasela ukuba ikota yekomityi yee-almond iqulethe i-24 yepesenti yokutya okucetyiswayo kwe-magnesium yemihla ngemihla, Kaninzi i-tryptophan kunye ne-potassium, azinangqondo zokulamba ebusuku. Magnesium Yiminerali yokuphumla enkulu nayo, ke iya kukunceda ube phantsi njengoko ixesha lokulala lisondela. Ibhotolo yealmond ikwaqhayisa ngamafutha anentliziyo asempilweni, iivithamini kunye neeminerali, ezikulungeleyo nangaliphi na ixesha lemini, ngokutsho. Imisedare-Sinai Medical Centre . Ngethuba nje ibhotela ye-almond oyikhethayo ikrwada kwaye ayinayo iswekile eyongeziweyo, inazo zonke izibonelelo zee-almonds ezipheleleyo.

Yizame: I-Paleo Almond Butter Granola Bars

Yithenge: Ibhotolo yeAlmond kaJustin

10. ISandwich yaseTurkey

Awunakuze ulibale xa uMalume wakho oyiBill walala kanye embindini wesidlo sokubulela. Mhlawumbi kwakungenxa ye ikarikuni , eyaziwa ngokuba sisityebi kwi-tryptophan evelisa i-serotonin, kwaye yiloo nto kanye eyenza ukuba kube yinto ekhethekileyo yokukhetha i-snack yasezinzulwini zobusuku. Yidibanise kunye nesonka esipheleleyo sokungena kwi-carbs enzima (ungahamba ngendlela ye-jasmine irayisi okanye iitapile, utsho. Amayeza aseMntla-ntshona )

Yizame: I-Turkish Lettuce Wrap Sandwich

Yithenge: 365 yi-Whole Foods Market ye-Oveni eRostiweyo kwiTurkey Breast Deli Slices

11. I-Low-Fat Cottage Cheese

I-Cottage cheese ifumene i-rap embi ngokuba yinto engcolileyo, edinayo yokunciphisa umzimba emva kwemini, kodwa lilitye elifihliweyo labantu abangenabuthongo (singasathethi ke ngencasa ekuqaliseni). Iprotheni ebhityileyo (ephuma kwi-casein yokwetyisa kancinane) inceda ukomeleza le serotonin ikhankanywe ngasentla, kwaye ngokutsho uphononongo lwakutsha nje evela kwiYunivesithi yaseCambridge, inokukunceda ngokwenene ukuba ubethe iinjongo zakho zokunciphisa ubunzima ngelixa ulala ngokukunceda uzive unelisekile kwaye ukwandisa inkcitho yakho yamandla okuphumla ngentsasa elandelayo. Ngaba uyafuna ukonyusa umba wokusnuza? Phezulu ikomityi yesiqingatha ekhonza kunye namaqunube kwi-100-calorie ezinzulwini zobusuku snack kunye ne-melatonin eyongezelelweyo.

Yizame: I-Cottage Cheese Breakfast Bowl

Yithenge: Good Culture Organic Low-Fat Cottage Cheese

12. Edamame ephekiweyo

Khumbula le nxaki: Iprotheyini kunye nefayibha zilingana nobona busuku bugqwesileyo bobuthongo bobomi bakho. I-Edamame (eyaziwa njengeembotyi zesoya kwiipods zazo) zombini zihamba kubo, ngoko kukhetho lwendalo xa ufuna ukuluma ngokukhawuleza. Kwaye iikhompawundi ezithile kwi-soy (ebizwa ngokuba yi-soy isoflavones) zifunyenwe ukuba zinokunyusa ixesha lokulala, ngokutsho esi sifundo saseJapan .

Yizame: Edamame yosiwe

Yithenge: 365 yi-Whole Foods Market Organic Shelled Edamame

13. Amaqanda

Ukuza kuthi ga ngoku, unokuqikelela ukuba kutheni amaqanda esempilweni yasezinzulwini zobusuku: aneprotheyini etyebileyo kwaye azele yi-tryptophan. I Umbutho wokulala waseMelika ithi zinokukwenza ulale ngenxa yeso sizathu, kodwa sikwathanda ukuba zahlulwe kwaye zapakishwa ukuba zitye lula. Kwaye, ngokuqinisekileyo sele unayo i-stash yamaqanda e-jammy kwifriji yakho yokubeka iisaladi kunye ne-toast, akunjalo?

Yizame: Yonke into Deviled Amaqanda

Yithenge: Organic Valley Free-Range Extra-Large Amaqanda

14. Itshizi kunye neeCrackers

Xa kufikwa ukulala, itshizi lukhetho olumangalisayo. Kungenxa yokuba iphezulu kwi-calcium, leyo ibotshelelwe kubuthongo obungcono . Ikwalayishwe ngeprotheyini, kunye ne-tryptophan kunye ne-melatonin ngomlinganiselo olungileyo. Dibanisa izilayi ezimbalwa zesonka samasi kunye nesonka esihlumayo okanye apile izilayi zokugqibela zeprotein-carb indibaniselwano.

Yizame: IRitz Crackers kunye neRicotta yeHoney eQhutywayo kunye neBacon

Yithenge: IGusto Calabrese Snack Pack

15. I-Avocado Toast

Iindaba ezilungileyo kumawakawaka anqula kwisibingelelo se-avo toast: UGqr. Gioffre ubiza isiqhamo (ewe, sisiqhamo) ibhotolo kaThixo. Kungenxa yokuba inomlinganiselo omhle wamafutha anempilo, i-potassium eninzi kuneebhanana kunye ne-fiber eninzi yokugcina ukugaya kwakho kujonge. Ngaba uyafuna ukuyibuyisela phezulu? UGqr. Gioffre ucebisa ukuba wenze i-toast yakho ngesonka esihlumayo, itumato, ioyile yomnquma enyulu, ikumin, ityuwa yolwandle, ipepile emnyama etyunyuziweyo kunye nejalapeño ngokukhaba kancinci. Inxalenye ye-snack ezinzulwini zobusuku, inxalenye yokutya kwegourmet.

Yizame: I-Vegan Avocado Toast

Yithenge: Organic Hass yeeavokhado

16. Imifuno emitsha

Awunakuze uhambe kakubi ngemifuno eluhlaza. Iqhinga libenza babe nemincili ngokwaneleyo ukuba wena ngokwenene funa ukuzitya. (Le sosi yepepile ebomvu yosiweyo iya kwenza kanye loo nto, kodwa ungangqiyama nangayiphi na into yokunxiba oyigcine efrijini.) Ekuphela kwesilumkiso? Suka kwimifuno equlethe ifayibha eninzi (njengeminqathe kunye neebhiti) ukunqanda ukuqunjelwa kunye negesi ngaphambi kokulala, utshilo. Izisombululo zeMpilo yokulala. Imifuno yeCruciferous , njenge-broccoli kunye ne-cauliflower, nazo ziphephe kakhulu ebusuku ngenxa yokuba ziqulethe inani elikhulu le-fiber e-insoluble. Endaweni yoko, yiya kwi-lettuce, i-kale, iitumato kunye neziqhamo ezifana ne-kiwi kunye ne-cherry.

Yizame: I-Spring Crudités kunye neSauce yaseRomesco

Yithenge: I-Earthbound Farm Organic Vegetable Tray eneRanch Dip

17. I-Guacamole

Ukuba i-avocado toast ikuluhlu lwe-snack, ngoko kunjalo iguacamole . Njengoko uGqr. Gioffre etshilo ngasentla, amafutha eavokhado asempilweni aya kukugcina uzele kwaye umxholo wayo we potassium unokukunceda ulale ngcono. Izithako ezongezelelweyo kwi-guac zinokonyusa ubuthongo bakho: Iitumato zilayishwe i-lycopene, enceda intliziyo kunye nempilo yamathambo, kunye ne-potassium ebangela ukulala, ngelixa i-tryptophan-rich. itswele nceda ukuthoba inqanaba loxinzelelo lwakho kwaye uncede ekuphumleni. (Khawuhambe nje ukhanyise ngejusi yekalika ukuba uneasidi ye-reflux okanye ukungagayeki.) Ukuze ufumane i-twist entsha enika umdla kwidiphu, zama le avokhado i-hummus eqholiweyo eqhayisa ngezinto ezimbini ezicetyiswayo ngugqirha wezondlo kwiphakheji enye enekhrimu. Dip pita chips, iitumato zecherry okanye ii-crackers, okanye utsibe i-spoonful kwaye uyibize ngobusuku.

Yizame: I-Avocado eqholiweyo iHummus

Yithenge: 365 Ukutya okupheleleyo kwiMarike yeGuacamole yesiNtu

18. I-Smoothie

Kutheni kusasa kufuneka kufumaneke lonke ulonwabo? I-smoothies inokuselwa nasebusuku, kwaye isempilweni njengayo nantoni na oyifaka kuyo. Ukudibanisa ukutya okuninzi okukhuthaza ukulala okunje tart cherry juice, pistachios okanye iavokhado inokukunceda ukuba ukhululeke kakhulu. Ukuba usebenzisa i-kefir okanye i-yogurt kwi-smoothie, i iiprobiotics inokunceda kwakhona ukukhutshwa kwe-serotonin kwingqondo yakho, utsho ingcali yezondlo uFrances Largeman-Roth, i-RDN. Yongeza i-magnesium-rich hemp okanye imbewu ye-chia ukuze ufumane inkxaso yokulala ngakumbi. Imbewu yeeavokhado kunye ne-chia kule smoothie eluhlaza iya kukugcina uziva ugcwele, ngelixa ibhanana kunye ne-apile kaMakhulu uSmith iyenza ibeswiti ngokwaneleyo ukuba yanelise umnqweno wakho wasebusuku.

Yizame: I-Smoothie eluhlaza kunye neAvocado kunye neApile

Yithenge: Isivuno Semihla Ngemihla

19. IiChips zeVeggie

I-kryptonite yethu: Iichips zeetapile. Singazitya isigidi sazo singaqhwanyazi nokuqhwanyaza, kodwa ukulala kwakamsinya emva kwayo yonke loo tyuwa neoli kusishiya sizive sidumbile kwaye sinamafutha. Ngethamsanqa, ezi zikhetho ze-zucchini zifana ne-crisp kwaye zihlwabusayo-zisuse i-frying. Kodwa kukho uthotho lwezinye iintlobo ezityebileyo zevithamini onokuzitya nazo, njengeetshiphusi zetheniphu, iitshiphusi zeminqathe kunye neetshiphusi zebhatata. Logama nje zibhakiwe endaweni yokuqhotswa (okanye ziqhotswe emoyeni ngaphandle kweoyile), zilukhetho oluqinileyo, utshilo. Umcebisi ngokulala .

Yizame: IiChips zeZucchini ezilula

Yithenge: IiChips zikaBrad zePotato eziMfutsa ziOganic

20. IiFries zePotato ezimnandi

Asizange sidibane nefry yesiFrentshi esingazange siyithande, kodwa ekubeni ezi zibhaka endaweni yokuqhotswa, zinamafutha amancinci-kwaye zincinci ukuzilungiselela. Zenziwe nazo Iibhatata , enetoni yeevithamini kunye neeminerali, kunye nentwana yeprotheyini yokukubamba ngaphambi kokuba ulale. Kodwa okona kubalulekileyo, bayanyakazela ngokuphumla i-potassium, i-magnesium kunye ne-calcium (ingakumbi ukuba ushiya ulusu lwabo). Yabo umxholo we-carb iyakwenza ukuba kube lula kwingqondo yakho ukufunxa i-tryptophan, eya kuthi emva koko iguqulelwe kwi-serotonin evelisa i-niacin.

Yizame: Baked Sweet Potato Fries

Yithenge: 365 yi-Whole Foods Market ye-Crinkle-Sika i-Sweet Potato Fries

21. Inyama yenkomo

Iprotheni yindlela omawuhambe ngayo xa uziva urhalela ebusuku kakhulu uyeza, ukuba nje ungatyi kakhulu. Ukutya inxalenye enkulu ngaphambi kokulala kunokugcina umzimba wakho uphezulu ngenxa yokwetyisa, kunye neprotheyini eninzi yangaphambi kokulala inokukunika kakhulu. amandla ngaphambi kokubetha i-hay. Kodwa ukuba unqwenela into emnandi kunye nokuzaliswa, kulungile ukuba ube neqhekeza elincinci okanye ezimbini (ingakumbi ukuba ukwisidlo esifana ne-keto okanye i-Paleo). Zenzele eyakho endaweni yokwayama kwijerky ethengwe evenkileni. I-Jerky ngumthombo omkhulu weprotheyini kunye nentsimbi; qaphela nje ukuba inokuba phezulu kwisodium, kuba iphiliswa kwisisombululo setyuwa. Ngoko ke, akufunekanga ukuba uphose i-nosh kuyo 24/7, ngakumbi ukuba unoxinzelelo lwegazi oluphezulu.

Yizame: Inyama yenkomo

Yithenge: 365 yi-Whole Foods Market yehliswe iSodium Grass-Fed Beef Jerky

22. Iertyisi ezigcadiweyo

Uyayithanda i-hummus—kutheni ungabhiyozeli la matye anqabileyo mancinci ngendlela yawo esulungekileyo, ecocekileyo? Iichickpeas ziqhayisa ngeprotheni, ifayibha, iivithamini kunye neeminerali, nto leyo ezenza zibe lukhetho olusempilweni oludumileyo. Kodwa bakwanetoni ye-tryptophan ebangela ukulala, i-carbs enzima kunye folate , enokukunceda ukulawula indlela olala ngayo. Amathuba kukuba ubonile i-chickpeas e-crispy kwivenkile ethengisa ukutya ngoku, kodwa ukwenza eyakho kulula njengokuyicoca ngokuthanda kwakho kwaye uyibhake de yome kwaye iqhekeze.

Yizame: IiChickpeas ezigcadiweyo zeCinnamon-Sugar

Yithenge: I-Saffron Road Organic yoLwandle lweTyuwa eCrunchy Chickpea

23. I-Cereal kunye nobisi

Njenge-oatmeal, i-cereal Ilungile kuwe ebusuku njengoko iyinto yokuqala ekuseni. Ekubeni i-corn-based cereals ezininzi ziqulethe I-carbohydrates ephezulu ye-glycemic , banokuthi banciphise ixesha elithathayo ukuba ulale. Okungcono, ubisi ngumthombo omkhulu we-calcium, iminerali eyimfuneko ekuveliseni i-melatonin. Khetha into eneswekile encinci kwaye usebenzise ubisi olunamafutha aphantsi ukugcina iikhalori zakho zisezantsi kwaye wenze isidlo sigaywe ngakumbi.

Yizame: I-Paleo Cinnamon Toast Crunch

Yithenge: Iminqwenelo Emithathu Engafakwanga swekile yeProtein Cereal

24. Irayisi emhlophe

Isalathiso se-glycemic ephezulu yerayisi emhlophe sithetha ukuba siya kunika iswekile yegazi kunye ne-insulin ukomelela kwendalo, oko ke kuncede i-tryptophan ukuba ilale ingqondo yakho, utshilo. Umbutho wokulala waseMelika . Andisathethi ke ukuba irayisi iphezulu kwi-magnesium, ekwanceda ebuthongweni, kwaye kulula ukugaywa, ngokutsho kwe-dietitian. Samina Qureshi , RD. Ngaba uyafuna ukuyenza yanelisa kwaye ithomalalise ngakumbi? Yidibanise nomhluzi weti eluhlaza kunye nesalmon, ukuba uziva ulambe kakhulu— iintlanzi ezinamafutha amanqanaba aphezulu evithamin D anokunceda ukuphucula umgangatho wokulala kwakho.

Yizame: I-Salmon ka-Antoni Porowski kunye neSipinatshi seRice Bowl enoMhluzi weTea eluhlaza

Yithenge: 365 yi-Whole Foods Market White Thai Jasmine Rice

25. Sorbet

Ngobo busuku xa intliziyo yakho ikhala 'i-ayisikrimu,' kodwa ingqondo yakho ithi 'singenza ngcono kunoko.' Nantsi into yokubambisa: I-Sorbet ithande ukuba sezantsi kumafutha kune-ayisikrimu yobisi, kodwa iphezulu kwiswekile. Ukufumana i-swekile engenaswekile-okanye engcono kodwa, ukwenza eyakho-kubalulekile ukuqinisekisa ukuba awufumani iswekile ngokukhawuleza ngaphambi kokubetha umqamelo. (Kulo nqaku, a 2014 isifundo yafumanisa ukuba ukutya okuneswekile eninzi kwanxulunyaniswa nokungalali ngokwaneleyo.) Kulula njengokuxuba iziqhamo engumkhenkce ngokuchaphaza ngobisi. ( Iyogathi ekhenkcezisiweyo ikwayindlela eyomeleleyo ye-ayisikrimu.) Khetha nayiphi na incasa oyithandayo, kodwa asiyiphathi kakuhle le nguqulelo yevatala ekhenkceze kabini engayifuniyo iswekile eyongezelelweyo. Uya kuba nexesha elilula lokuyetyisa ukuba ayinabisi kwaye isondele kwiziqhamo ezicocekileyo kangangoko kunokwenzeka.

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Yithenge: Talenti Roman Raspberry Dairy-Free Sorbet

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