Libaka tse Hloahloa tsa Li-Recipes tsa Tlhaho Ho Tšoara Ho Tepella Maikutlong

Litaba

• 1. Banana Smoothie
• 2. Khoho e nang le linate
• 3. Pancake ea almonde le ea banana

Pheko e ntle ea tlhaho ea khatello ea maikutlo e ka thusang kalafo ea bongaka ea lefu lena ke ts'ebeliso ea libanana, habore le lebese kaha ke lijo tse nang le tryptophan, ntho e eketsang tlhahiso ea serotonin, e leng neurotransmitter e ikarabellang ho ntlafatseng maikutlo. le ho khothaletsa boikhathollo.

Liresepe tsena li ka sebelisoa khafetsa ke ba phekolang khatello ea maikutlo, empa li ka sebelisoa nako le nako ho thibela ho qala ha lefu ho ba nang le monyetla oa ho hlonama, haholoholo nakong ea linako tsa selemo tse fetohang.

1. Banana Smoothie

Lisebelisoa

• Khaba e 1 ea habore;
• 1 banana e mahareng;
• 100 ml lebese.

Mokhoa oa ho itokisa

Otla metsoako eohle ka blender 'me u nke vithamine ka mpeng e se nang letho matsatsi a 10 ho qala letsatsi u le moeeng o motle le ka matla a eketsehileng.

Ntle le vithamine ena, o ka nontša lijo tsa hau ka lijo tse ling tse nang le tryptophan, joalo ka lialmonde, mahe, chisi kapa litapole, mohlala. Tseba lijo tse ling tse ruileng tsa tryptophan.

2. Khoho e nang le linate

Khoho le linate li ruile tryptophan, kahoo ena ke risepe e monate ea lijo tsa motšehare kapa tsa mantsiboea.

Lisebelisoa

• Khoho e le 'ngoe e le' ngoe, e khaotsoe likotoana;
• Li-clove tse 6 tsa konofolo;
• 1 eiee e khethiloeng;
• 2 tablespoons ea oli ea mohloaare;
• Lekhasi le le leng la bay;
• ho latsoa: letsoai, pepere e ntšo le ginger e phofshoana;
• Lihoete tse 4 tse khethiloeng;
• 1 leek e hahiloeng;
• 500 ml ea metsi;
• 200 g ea linate tse halikiloeng.

Mokhoa oa ho itokisa

Etsa konofolo ka oli ebe u eketsa onion le leek ho fihlela khauta. Ebe u beha khoho ebe u hlohlelletsa khafetsa ho qoba ho khomarela pan ka ho eketsa metsi hanyane. Beha linoko ho latsoa ebe u eketsa rantipole le metsi kaofela. Tlohela mocheso o mofuthu ka pane e koahetsoeng 'me ha e se e loketse ho eketsa linate ho kopanya hantle.

3. Pancake ea almonde le ea banana

Ntle le lero, khetho e 'ngoe ea tlhaho le e monate ho thusa kalafong ea khatello ea maikutlo ke almond pancake e nang le banana, hobane, ntle le ho ba le libanana le habore, e boetse e na le lialmonde le mahe, e leng lijo tse ling tse nang le tryptophan, tse ntseng li eketseha tlhahiso ea lihormone tse monate.

Lisebelisoa

• Ligrama tse 60 tsa habore;
• 1 banana e mahareng;
• Lehe le le leng;
• Khaba e 1 ea lialmonde tse khethiloeng.

Mokhoa oa ho itokisa

Kenya metsoako eohle ka har'a blender ebe u e kopanya ho fihlela motsoako o ts'oanang. Ebe u tšela motsoako ka pane e sa koalloang kapa pane e tloahelehileng ea ho hadika, e nang le oli e nyane ea coconut, 'me e tlohele hore e phehe ho fihlela lehlakore le leng le le leng la pancake le le sootho ka khauta. Kamora nako, beha pancake peleng ebe o eketsa mahe a linotši hanyane, ha ho hlokahala.