10 Zakudya Zomwe Zimathandiza Kupha Insomnia

Pamene mausiku ambiri akugwedeza ndi kukupangitsani kuti muope chipinda chanu, mmalo moyembekezera kutsogolo pakati pa mapepala, palibe chifukwa choti muthamangire mapiritsi ogona. M'malo mwake, sungani chotukuka chanu chogona pa chakudya chomwe chikudziwika ndi malo ogona, ndipo mwamsanga mudzachezera dziko la Nod. Ngakhale ziri zoona kuti zakudya zopatsira kugona sizamphamvu ngati mankhwala a mankhwala, zilibe zotsatirapo ndipo sizifuna mankhwala. Kotero nthawi yotsatira usiku womwe udawauza kuti nosh amenyane, mudzaze mbale yanu ndi chimodzi mwa zotsatirazi.

• 01 pa 10

  Yamakiti

  Zakudya zam'madzi, makamaka yamatcheri omwe amagwiritsidwa ntchito popanga mapepala, amakhala ndi melatonin, mahomoni omwe amakuthandizani kugona bwino . Kuti mupeze madalitso, idyani thandizo la yamatcheri ola limodzi kapena awiri musanagone, kapena kumwa kapu ya madzi a chitumbuwa kawiri tsiku ndi tsiku.

• 02 pa 10

  Walnuts

  Mitedza yamtengo wapatali imeneyi imakhala ndi melatonin, mahomoni omwe amathandiza kuti muziyenda tulo . Kuphatikiza apo, amapereka thandizo la tryptophan, lomwe limasintha ku melatonin m'thupi lanu. Sakani masamba a walnuts ola limodzi kapena apo musanagone, ndipo muzisangalala ndi usiku wopuma.

• 03 pa 10

  Nthomba

  Zokoma, zotheka, zotsika mtengo komanso zokondedwa pafupifupi aliyense - zomwe simukuzikonda ndi banani? Ngakhale zili bwino, amanyamula phula la magnesium ndi potassium; Maminiti awiri omwe amathandiza kupumula minofu ndikulimbikitsa kugona. Komanso, nthochi ndi malo abwino a tryptophan. Sangalalani ndi nthochi yaing'ono ola limodzi kapena awiri musanagone.

• 04 pa 10

  Mkaka

  Galasi la mkaka woyaka wakhala nthawi yogona , komanso chifukwa chabwino. Zanyamula ndi calcium, zomwe sizikuthandizani minofu yanu kuti ikondwere; imayambitsanso kupanga thupi lanu la melatonin. Kuwonjezera apo, mkaka uli ndi amino acid tryptophan, yomwe imatsogolera serotonin, mahomoni omwe amachititsa kuti munthu azikhala wosangalala komanso amamva bwino. Sangalalani ndi mkaka wa mkaka - umakhala wotonthozedwa kwambiri pamene ukutentha - musanagone, kapena kumwa galasi mukadzuka usiku.

• 05 ya 10

  Amondi

  Maamondi ndiwo magwero abwino kwambiri a magnesium, omwe amakuthandizani kuti muzitsuka, ndi mapuloteni, omwe amachititsa kuti shuga ya magazi ikhale usiku wonse. Kuonjezerapo, amondi amchere tsiku ndi tsiku amachepetsa ma cholesterol oipa, amachititsa ubongo kugwira ntchito komanso amalimbitsa mafupa anu.

• 06 cha 10

  Letisi

  Ngakhale saladi ikhoza kukhala yowonongeka, ndi zodabwitsa kwambiri. Ndichifukwa chakuti letesi, makamaka laisi ya Roma, ili ndi mankhwala otchedwa lactucarium, omwe amanenedwa kuti amachititsa kugona, kuchepetsa kupweteka ndi kulimbikitsa kumasuka. Ngati mumagwiritsa ntchito saladi musanayambe kugona, mukhoza kuthira tiyi ndikutsanulira madzi otentha pamasamba a pamtunda, kenako muwasiye kuti apite kwa mphindi 10 asanawonjezeko kukhudzana ndi uchi.

• 07 pa 10

  Uchi

  Zinthu zokomazi ndi mawondo a njuchi pakuthandizani kugona. Shuga wa uchi imapangitsa kuti insulini ikhale yochepa pang'ono, kuti tryptophan ingalowe muubongo mosavuta kumene imagwiritsa ntchito matsenga poyambitsa tulo tokhazikika. Pewani supuni yaiwisi yakuda musanayambe kugona, makamaka pazomwe mulibe m'mimba. Ngati ndizokoma kwambiri kuti zitheke, pikani uchi mu chikho cha tiyi ya chamomile .

• 08 pa 10

  Tchizi

  Monga mkaka wonse, tchizi zimakhala ndi calcium, zomwe zimathandiza kuthetsa nkhawa ndi kupuma kwa minofu, komanso kupanga thupi lanu la melatonin. Pokhala ndi tchizi zambiri zomwe mungasankhe, mungasangalale ndi mitundu yosiyana usiku uliwonse, koma peŵani tchizi zakale monga cheddar, Swiss kapena Brie. Izi zili ndi tyramine, zomwe zingakhale zolimbikitsa. Mmalo mwake, fikirani mozzarella, American, kanyumba, ricotta kapena tchizi, monga tchizi, ndipo tidziperekere ku tiyi tating'ono ting'ono, kapena awiri kapena atatu pa opanga tirigu athunthu.

• 09 ya 10

  Hummus

  Chimake cha Mediterranean chotchedwa chickpea si zokoma zokha; Ndicho chitsimikizo chabwino cha tryptophan. Pangani ma teaspoons a hummus omwe amatha kuwononga tirigu maola angapo musanagone, ndipo muzitha kupeza ubwino wa shuga wambiri, mahomoni ogona, ndi mapuloteni kuti achepetseni asidi reflux - chifukwa chosowa tulo.

• 10 pa 10

  Jasmine Rice

  Mpunga sungakhale lingaliro lanu loyamba pamene mukuganiziranso nthawi yopuma, koma mpunga wa jasmine ndi njira yabwino yolimbikitsira shuteye. Ali ndi shuga wokwanira kuti ubongo wanu ukhale wochuluka usiku, komanso umalimbitsa mayesero a tryptophan ndi serotonin, onse ofunika kuti agone mokwanira. Ngati mbale ya mpunga simakukhudzani, sakanizani mkaka ndi uchi.