Kev pw zoo yog qhov tseem ceeb rau koj txoj kev noj qab haus huv tag nrho. Nws tuaj yeem txo qhov kev pheej hmoo ntawm kev tsim qee yam kab mob mus ntev ntev, ua kom koj lub hlwb kev noj qab haus huv thiab ntxiv dag zog rau lub cev tiv thaiv kab mob. Feem ntau nws pom zoo kom pw tsaug zog los ntawm 7 txog 9 teev txuas ntxiv txhua hmo. Muaj ntau cov tswv yim uas koj tuaj yeem siv kom muaj kev pw tsaug zog zoo, suav nrog kev hloov pauv koj cov khoom noj, vim tias qee yam khoom noj thiab dej qab zib tau yooj yim. Ntawm no yog tsib yam khoom zoo tshaj plaws thiab dej qab zib uas tuaj yeem noj ua ntej yuav mus pw kom zoo rau nws qhov zoo:
Txiv ntoo
Almonds yog ib hom ntoo txiv ntoo nrog ntau yam khoom muaj txiaj ntsig zoo rau kev noj qab haus huv. Lawv yog cov zoo heev ntawm ntau cov as-ham, txij li 1 oz (28 gram (28 gram) ntawm cov neeg laus nyob hauv phosphorus thiab 23% nyob rau hauv riboflavina. Ib zaug tseem muab 25% ntawm cov kev xav tau txhua hnub rau manganese rau txiv neej thiab 5% ntawm kev xav tau txhua hnub rau cov poj niam. Kev noj kab mob ib txwm muaj nrog kev pheej hmoo tsawg ntawm qee cov kab mob uas ntev ntev, xws li hom 2 ntshav qab zib thiab mob plawv. Qhov no yog vim lawv noj qab haus huv monounsaturated, fiber ntau thiab cov tshuaj tua kab mob antioxidant. Nws tau sib cav tias cov almonds kuj tseem tuaj yeem txhim kho kev tsaug zog zoo. Qhov no yog vim hais tias almonds, nrog rau ntau lwm hom txiv ntoo, yog qhov chaw ntawm Melatonin Hormone. Melatonin tswj hwm koj lub moos sab hauv thiab kos npe rau koj lub cev los npaj rau pw tsaug zog.
Hauv Almond Selena
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Almond kuj yog qhov zoo heev ntawm cov magnesium, muab rau 19% ntawm koj qhov xav tau ntawm tsuas yog 30 gram. Kev noj cov tshuaj magnesium txaus tuaj yeem pab txhim kho kev pw tsaug zog zoo, tshwj xeeb tshwj xeeb tshaj yog rau cov uas raug kev txom nyem los ntawm kev tsis tsaug zog. Nws ntseeg tau tias lub luag haujlwm ntawm magnesium hauv kev txhim kho kev pw tsaug zog yog txuam nrog nws lub peev xwm los txo qhov mob. Ib qho ntxiv, nws tuaj yeem pab txo qis cov qib Cortisol Kev Nyuaj Siab Hormone, uas tau paub, tawg tawm. Hauv ib txoj kev tshawb fawb, tus cawv ntawm kev pub mis ntawm nas ntawm 400 mg ntawm almond extract tau kawm. Nws tau pom tias cov nas pw tsaug zog ntev dua thiab tob dua li tsis muaj almond extract. Qhov muaj peev xwm cuam tshuam ntawm almonds rau kev pw tsaug zog yog cog lus, tab sis ntau cov kev tshawb fawb dav dav hauv tib neeg xav tau.
Tus qaib ntxhwv
Qaib ntxhw qab thiab khoom noj khoom haus zoo, nws nplua nuj nyob rau cov protein. Nyob rau tib lub sijhawm, cov qaib ntxhw uas muaj kev npau suav muab yuav luag 8 grams protein ntawm ooj (28 grams). Protein yog qhov tseem ceeb rau kev tswj hwm lub zog ntawm koj cov leeg thiab kev tswj hwm ntawm kev xav. Tsis tas li ntawd, qaib cov txwv yog ib qho chaw ntawm qee cov vitamins thiab minerals, xws li riboflavin thiab phosphorus. Qhov no yog qhov chaw zoo ntawm selenium, ib feem ntawm 3 oz muab 56% ntawm cov kev cai txhua hnub.
Qaib ntxhw muaj ntau cov khoom uas piav qhia yog vim li cas qee tus neeg tau nkees tom qab noj mov lossis xav tias nws ua rau tsaug zog. Tshwj xeeb, nws muaj cov amino acid tryptophan, uas nce cov khoom siv melatonin. Cov Txwv Cov Txwv Cov Qaib Ntxhw muaj peev xwm tseem tuaj yeem pab txhawb kom muaj kev nkees zuj zus. Muaj cov pov thawj hais tias kev noj ntawm cov protein ntau ua ntej pw ua ntej pw yog txuam nrog kev pw tsaug zog zoo, suav nrog nrog tus nqi me me ntawm thaum hmo ntuj. Txhawm rau paub meej tias lub peev xwm ntawm cov qaib ntxhw hauv kev txhim kho kev pw tsaug zog, xav tau kev ntxiv.
Chamomile Tshuaj Yej
Tshuaj yej chamomile yog cov tshuaj ntsuab nrov uas yog qhov zoo rau kev noj qab haus huv. Nws paub zoo rau nws cov flavons. Flavon yog chav kawm ntawm cov antioxidants, uas txo qhov mob, uas feem ntau ua rau muaj kab mob ntev, xws li mob qog nqaij hlav thiab mob plawv. Kuj tseem muaj qee cov pov thawj uas siv cov tshuaj yej chamomile tuaj yeem txhawb koj lub cev tsis muaj zog, txo qis kev ntxhov siab thiab kev nyuaj siab thiab txhim kho daim tawv nqaij. Ib qho ntxiv, chamomile tshuaj muaj qee qhov muaj txiaj ntsig uas tuaj yeem txhim kho kev pw tsaug zog zoo.
Tshwj xeeb, chamomile tshuaj muaj apigenin. Qhov no antioxidant yog txuam nrog qee cov receptors hauv koj lub hlwb uas tuaj yeem pab txhawb kom tsaug zog thiab txo tus insomnia. Ib qho kev tshawb fawb xyoo 2011 nrog kev koom tes ntawm 34 tus neeg laus tau qhia tau tias cov neeg uas tau siv 270 kev sib tw tau muab sijhawm li 15 feeb thiab tsis pub dhau thaum hmo ntuj piv rau cov uas tsis tau muab rho tawm. Lwm txoj kev tshawb fawb pom tias cov poj niam uas haus cov tshuaj yej chamomile rau 2 lub lim tiam tau tshaj tawm txhim kho kev pw tsaug zog zoo piv rau cov neeg tshuaj yej. Cov neeg uas haus cov tshuaj yej chamomile tseem muaj cov tsos mob kev nyuaj siab, uas feem ntau cuam tshuam nrog cov teeb meem pw tsaug zog. Yog tias koj xav txhim kho pw tsaug zog zoo, nco ntsoov sim chamomile tshuaj ua ntej yuav mus pw.
Kiti
Kiwi yog ib qho tsawg-calorie thiab cov txiv hmab txiv ntoo zoo heev. Ib lub txiv ntoo muaj tsuas yog 42 calories thiab ib qho tseem ceeb ntawm cov as-ham, suav nrog 71% ntawm cov vitamin C. Nws muab cov vitamin C. Nws muab tau cov vitamin K, uas lawv xav tau txhua hnub. Nws muaj cov nqi sib luag ntawm cov folic acid thiab potassium, nrog rau ob peb tus microELEMENTS.
Tsis tas li ntawd, Kiwi tuaj yeem pab tau kev noj qab haus huv ntawm lub plab zom mov, txo qhov mob thiab txo cov roj (cholesterol). Cov teebmeem no yog vim muaj cov ntsiab lus muaj fiber ntau thiab carotenoid tawm uas lawv muab. Raws li kev tshawb fawb txog lawv lub peev xwm los txhim kho kev tsaug zog zoo, kiwi kuj tseem tuaj yeem yog ib qho khoom lag luam zoo tshaj uas tuaj yeem siv ua ntej yuav mus pw. Thaum lub sijhawm kawm 4-lub lim tiam, 24 tus neeg laus tau noj ob Kiwi ib teev ua ntej pw txhua hmo. Thaum kawg ntawm kev kawm, cov neeg tuaj koom foob li 42% sai dua thaum lawv tsis noj dab tsi ua ntej txaj. Tsis tas li ntawd, lawv lub peev xwm pw txhua hmo tsis muaj kev paub txog ntxiv los ntawm 5%, thiab lub sijhawm pw tsaug zog tau nce los ntawm 13%.
Noj kiwi txiv hmab txiv ntoo ua ntej mus pw
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Kev koom tes nrog KiWi cuam tshuam qee zaum khi rau serotonin. Serotonin yog lub hlwb tshuaj lom neeg uas pab kho lub voj voog pw. Nws kuj tseem pom tau tias anti-inflammatory antioxidants hauv kiwi, xws li cov vitamin C thiab carotenoids, tuaj yeem yog ib qho kev coj ua uas pab txhawb nqa. Yuav tsum muaj cov ntaub ntawv tshaj lij ntxiv los txiav txim siab los txiav txim siab txog Kiwi ntawm kev txhim kho ntawm kev pw tsaug zog. Txawm li cas los xij, Kuv Enee 1-2 nruab nrab Kiwi ua ntej yuav mus pw, koj tuaj yeem pw tsaug zog sai sai.
Qaub Cherry kua txiv
Qaub Cherry kua txiv muaj txiaj ntsig kev noj qab haus huv. Ua ntej, nws muaj ib qho me me ntawm qee cov as-ham tseem ceeb, xws li magnesium thiab phosphorus. Qhov no kuj yog cov poov tshuaj zoo. Ib feem ntawm 8 ooj (240 ml) muaj 17% ntawm potassium, tus poj niam tsim nyog txhua hnub, thiab 13% ntawm cov poov tshuaj txhua hnub. Ib qho ntxiv, nws yog kev nplua nuj ntawm cov tshuaj tua kab mob antioxidants, suav nrog anthohocian thiab flavonola. Nws tseem paub tias Tart Cherry kua txiv ua rau kom tsaug zog, thiab nws txawm tau kawm rau nws lub luag haujlwm ntawm kev ua tsis tau zoo. Rau cov laj thawj no, kev siv cov kais kua txiv cherry ua ntej yuav mus pw tuaj yeem txhim kho kev pw tsaug zog zoo.
Kev koom tes nrog cov txiaj ntsig ntawm acidic Cherry kua txiv yog vim yog cov ntsiab lus siab ntawm Melatonin. Hauv kev kawm me me, cov neeg laus raug kev txom nyem los ntawm insomnia haus kua txiv 240 ml ntawm qaub cherry kua txiv ob zaug ib hnub rau 2 lub lis piam. Lawv tau pw rau 84 feeb ntev dua thiab tau tshaj tawm zoo pw zoo li piv rau thaum lawv tsis haus kua txiv. Txawm hais tias cov txiaj ntsig no yog txhawb nqa, muaj ntau txoj kev tshawb fawb xav kom paub meej lub luag haujlwm ntawm cov kua txiv cherry hauv kev txhim kho pw tsaug zog thiab tiv thaiv insomnia. Txawm li cas los xij, nws yog tsim nyog sim haus ib co kua txiv chrut ua ntej yuav mus pw, yog tias koj tawm tsam nrog insomnia.