Emma Miller
Ziziphi izitya ezikhethiweyo zokukhetha isidlo sakusihlwa ukuze ungalimazi umzimba? Isidlo sokugqibela sosuku sichaphazela indlela umntu alala ngayo ebusuku. Umzekelo, uphononongo lubonise ukuba ukutya okuphezulu kwikhabhohayidrethi kunokukuchaphazela kakubi ukuphumla kobusuku obuhle. Iingcali zichaze ukuba zeziphi izitya ezilungele ukukhetha ukutya ukuze zingalimazi umzimba.
Ngokutsho kweengcali, ukutya okutyetyiswe ngamafutha e-omega-3 kunye ne-vitamin D kunceda ukuqinisekisa ukulala okunempilo. Ukongeza, le ndibaniselwano yezondlo yonyusa inqanaba lehomoni yovuyo serotonin, ekwalawula imijikelo yokulala komzimba.
Isitya esifanelekileyo sesidlo sakusihlwa yintlanzi, njengoko iqulethe isixa esikhulu se-Omega-3 kunye ne-vitamin D. Ngokutsho kophando, abantu abadla iintlanzi kwiiyure ezimbalwa ngaphambi kokulala balala imizuzu eyi-10 ngokukhawuleza kwaye ubuthongo babo buvakala ngakumbi kunabo. wakhetha inkukhu, inyama yenkomo, okanye yehagu isidlo sangokuhlwa.
Intlanzi yesiFrentshi isidlo sakusihlwa - iresiphi
Uya kufuna oku:
- Ifillet yentlanzi - 500 g (sinayo i-pike perch)
- Utamatisi - 1 pc
- I-yogurt yendalo - 1 tbsp
- I-fat-fat cottage cheese - 75 g
- Ityuwa, ipepile - ukunambitha
Sika iintlanzi zibe ngamaqhekeza amancinci. Ixesha ngetyuwa kunye nepepper kwaye ushiye imizuzu eyi-15-20. Yifake kwi-mold.
Uluhlu olulandelayo luyitumato ezisikiweyo. Emva koko, yisasaze nge yogurt.
I-Grate ishizi kwi-grater efanelekileyo.
Beka umaleko wokugqibela.
Yifake kwi-oven imizuzu engama-30-40. Isitya sethu silungile.
