Mafi kyawun Kayan girke-girke Don Kula da Bacin rai

Wadatacce

• 1. Ayaba mai laushi
• 2. Kaza tare da gyada
• 3. Almond da banana pancake

Kyakkyawan maganin ƙasa don ɓacin rai wanda zai iya taimakawa maganin asibiti na cutar shine shan ayaba, hatsi da madara kasancewar su abinci ne masu wadata a cikin tryptophan, wani abu wanda ke haɓaka samar da serotonin, wanda shine kwayar cutar kankara wacce ke da alhakin inganta yanayi. da kuma inganta shakatawa.

Wadannan girke-girke na iya amfani da su akai-akai ga wadanda suke magance bakin ciki, amma kuma ana iya amfani da su lokaci zuwa lokaci don hana kamuwa da cutar a cikin wadanda za su iya zama masu bakin ciki, musamman a lokutan canjin yanayi.

1. Ayaba mai laushi

Sinadaran

• 1 tablespoon na hatsi;
• 1 matsakaiciyar ayaba;
• 100 ml na madara.

Yanayin shiri

Duka duk abubuwan da ke cikin mahaɗin kuma ɗauki bitamin a cikin komai a ciki tsawon kwanaki 10 don fara ranar cikin yanayi mai kyau kuma tare da ƙarin kuzari.

Baya ga wannan bitamin, zaku iya inganta abincinku tare da sauran abinci masu wadata a cikin tryptophan, kamar su almon, ƙwai, cuku ko dankali, misali. Sanin sauran abinci mai wadataccen juzu'i.

2. Kaza tare da gyada

Kaza da gyada suna da wadata a cikin tryptophan, saboda haka ga girke-girke mai ɗanɗano na abincin rana ko na dare.

Sinadaran

• 1 cikakke kaza, yanke cikin guda;
• 6 tafarnuwa;
• 1 yankakken albasa;
• 2 tablespoons na man zaitun;
• 1 bay ganye;
• dandana: gishiri, barkono baƙi da ginger;
• 4 yankakken karas;
• 1 yankakken leek;
• 500 ml na ruwa;
• 200 g na gasashen gyaɗa.

Yanayin shiri

Sauté da tafarnuwa a cikin man kuma ƙara albasa da leek har sai zinariya. Bayan haka sai a sanya kazar sannan a jujjuya a koyaushe don kauce wa mannawa da kwanon ruɓa ta ƙara ruwa kaɗan. Sanya kayan kamshi ki dandana sai ki zuba karas din da sauran ruwan. A barshi a matsakaiciyar wuta tare da kwanon rufi a rufe sannan idan ya kusan gama sai a hada gyada da kyau.

3. Almond da banana pancake

Baya ga ruwan 'ya'yan itace, wani zaɓi na ɗabi'a da mai daɗi don taimakawa wajen magance baƙin ciki shine almond pancake tare da ayaba, saboda, ban da ƙunshe da ayaba da hatsi, shi ma yana da almond da ƙwai, waɗanda wasu abinci ne tare da tryptophan, suna ƙaruwa samar da hormone mai kyau yanayi.

Sinadaran

• 60 na hatsi;
• 1 matsakaiciyar ayaba;
• 1 kwai;
• 1 tablespoon yankakken almond.

Yanayin shiri

Sanya dukkan abubuwan hadewar a cikin abin hadawa sannan a gauraya har sai an samu hadin iri daya. Bayan haka, sanya cakuda a cikin kaskon da ba a soya shi ba ko a cikin kwanon tuya na yau da kullun, tare da man kwakwa kadan, sai a barshi ya dahu har sai kowane gefe na fanken ya yi launin ruwan kasa. A ƙarshe, sanya pancake a cikin isarwa kuma ƙara ɗan zuma, idan ya cancanta.