Ntuziaka kacha mma iji gwọọ ịda mba

Ndinaya

• 1. banana kwụrụ
• 2. Ọkụkọ na obere ego
• 3. almọnd na banana pancake

A ezi eke usọbọ maka ịda mbà n'obi nke nwere ike inyere ndị na-adakarị ọgwụgwọ nke ọrịa bụ oriri nke unere, otis na mmiri ara ehi dị ka ha bụ ihe oriri ọgaranya na tryptophan, a umi nke na-amụba mmepụta nke serotonin, nke bụ a ọgụgụ akwara mbufe ozi na-eme ka mma na ọnọdụ. ma na-akwalite izu ike.

Enwere ike iji usoro nri ndị a eme ihe ugboro ugboro site na ndị na-agwọ ịda mba, mana enwere ike iji ya site n'oge ruo n'oge gbochie mmalite nke ọrịa na ndị nwere ike iwe karịa, ọkachasị n'oge mgbanwe oge.

1. banana kwụrụ

Efrata

• 1 ngaji nke otis;
• 1 ọkara banana;
• 100 ml nke mmiri ara ehi.

Nkwadebe mode

Kpoo ihe niile di na blender were were vitamin n’eri nkpuru ubochi iri were bido ubochi n ’obi di nma ma nwekwuo ume.

Na mgbakwunye na vitamin a, ị nwekwara ike mejupụta nri gị na nri ndị ọzọ bara ụba na tryptophan, dịka almọnd, àkwá, cheese ma ọ bụ poteto, dịka ọmụmaatụ. Mara ụdị nri ndị ọzọ juru na tryptophan.

2. Ọkụkọ na obere ego

Ọkụkọ na ahụekere bara ọgaranya na tryptophan, ya mere, lee usoro nri ụtọ maka nri ehihie ma ọ bụ nri abalị.

Efrata

• 1 ọkụkọ dum, bee iberibe;
• 6 galik;
• 1 yabasị amị;
• 2 tablespoons nke mmanụ oliv;
• 1 n'ọnụ mmiri;
• nụrụ ụtọ: nnu, ose oji na ntụ ntụ;
• 4 karaọt;
• 1 leek chopped;
• 500 ml mmiri;
• 200 g nke ahụekere a roara n'ọkụ.

Nkwadebe mode

Ghaa galik na mmanụ ma gbakwunye yabasị na liik ruo mgbe ọlaedo. Mgbe ahụ tinye ọkụkọ ma kpalite mgbe niile iji zere ịrapara na pan ahụ site na ịtinye obere mmiri. Na-etinye ngwa nri nụrụ ụtọ wee tinye karọt na mmiri fọdụrụ. Ahapụ na ọkara okpomọkụ na pan kpuchie na mgbe ọ fọrọ nke nta njikere ịgbakwunye ahụekere agwakọta nke ọma.

3. almọnd na banana pancake

Na mgbakwunye na ihe ọ theụ juiceụ, nhọrọ ọzọ dị ụtọ ma na-atọ ụtọ iji nyere aka n'ịgwọ ịda mbà n'obi bụ almọnd pancake na banana, n'ihi na, na mgbakwunye na nke nwere unere na otis, o nwekwara almọnd na àkwá, nke bụ nri ndị ọzọ na tryptophan, na-aba ụba mmepụta nke hormone ahụ ọnọdụ dị mma.

Efrata

• 60 gram nke otis;
• 1 ọkara banana;
• 1 akwa;
• 1 tablespoon nke chopped almọnd.

Nkwadebe mode

Tinye ihe niile dị na blender ma gwakọta ya ruo mgbe ị ga-enweta ngwakọta homogeneous. Mgbe ahụ, tinye ngwakọta ahụ na pan nke na-abụghị osisi ma ọ bụ na pan nke frying mgbe niile, na obere mmanụ oyibo, ma hapụ ya ka ọ sie ruo mgbe akụkụ ọ bụla nke pancake bụ aja aja aja. N'ikpeazụ, tinye pancake na nnyefe ma tinye obere mmanụ a honeyụ, ọ bụrụ na ọ dị mkpa.