Kugona kwabwino ndikofunikira kwambiri thanzi lanu lonse. Zimatha kuchepetsa chiopsezo chokhala ndi matenda ena osachiritsika, khalani ndi thanzi labwino komanso kulimbitsa chitetezo cha mthupi. Nthawi zambiri amalimbikitsidwa kugona kuyambira 7 mpaka 9 kotha usiku uliwonse. Pali njira zambiri zomwe mungagwiritse ntchito kuti mugone bwino, kuphatikizapo kusintha zakudya zanu, popeza zinthu zina ndi zakumwa zina zomwe zathandizira. Nawa zinthu zisanu zabwino kwambiri ndi zakumwa zomwe zimatha kudyedwa musanagone:
Mtengo wapandege
Mamondi ndi amodzi mwa mitundu ya mtedza wamtundu wokhala ndi thanzi. Ndi gwero labwino kwambiri la michere yambiri, kuyambira 1 oz (28 magalamu) a mtedza wouma uli ndi zaka 18% ya zosowa za tsiku ndi tsiku mu phosphorous ndi 23% ku Ribflavina. Kamodzinso imapereka 25% ya kufunika kwa tsiku la manganese kwa abambo ndi 31% ya kufunika kwa tsiku la azimayi. Kugwiritsa ntchito ma amondi pafupipafupi kumalumikizidwa ndi chiopsezo chochepa cha matenda ena osachiritsika, monga matenda a shuga 2 ndi matenda a mtima. Izi ndichifukwa cha mafuta awo athanzi, fiber ndi antioxidantss. Amanenedwa kuti amondi amathanso kusinthanso kugona. Izi zili choncho chifukwa amondi, limodzi ndi mitundu ina ya mtedza, ndi gwero la melatonin hormone. Melatonin amayang'anira wotchi yanu yamkati ndi chizindikiro thupi lanu kukonzekera kugona.
Ku Amondi Selena
Chithunzi: Unclala.com.
Almond ndi gwero labwino kwambiri la magnesium, kupereka 19% ya tsiku lomwe likufunika magalamu 30 okha. Kudya magnesium okwanira kungathandize kukonzanso kugona, makamaka kwa iwo omwe ali ndi vuto la kugona. Amakhulupirira kuti gawo la magnesium pokonzanso kugona limagwirizanitsidwa ndi kuthekera kwake kuchepetsa kutupa. Kuphatikiza apo, zitha kuthandiza kuchepetsa kuchuluka kwa cortisol kupsinjika kwa mahomoni, komwe kumadziwika, kumasuka. Mu kafukufuku wina, kutengera kudyetsa makoswe a 400 mg ya almond, adaphunziridwa. Zinapezeka kuti makoswe amagona nthawi yayitali komanso mwakuya kuposa wopanda amondi. Mphamvu zomwe mwalombo mwa ma amondi chifukwa cha kugona tulo ndilonjeza, koma maphunziro apamwamba ambiri mwa anthu akufunika.
Nkhukundembo
Turkey wokoma komanso wathanzi, ali wolemera m'ma protein. Nthawi yomweyo, nkhuku yokazinga imapereka pafupifupi 8 magalamu a mapuloteni pa ounce (28 magalamu). Mapuloteni ndikofunikira kuti asunge mphamvu za minofu yanu ndi malamulo a chipwirikiti. Kuphatikiza apo, Turkey ndi gwero la mavitamini ndi michere yambiri, monga riboflavin ndi phosphorous. Ichi ndi gwero labwino la Selenium, gawo la 3 oz limapereka 56% ya tsiku ndi tsiku.
Turkey ili ndi malo angapo omwe amafotokoza chifukwa chake anthu ena amatopa atatha kudya kapena kuganiza kuti amachititsa kugona. Makamaka, ili ndi amino acid tryptophan, yomwe imawonjezera kupanga kwa Melatin. Turkey Protein imathandiziranso kutopa. Pali umboni kuti kugwiritsidwa ntchito kwa mapuloteni othamanga asanagone kumalumikizidwa ndi kugona bwino kwambiri, kuphatikizapo ndi kuwuka pang'ono usiku. Kuti mutsimikizire zomwe zingatheke ku Turkey pakukonzanso kugona, kafukufuku wowonjezera ndiwofunikira.
Tiyi ya Chamomile
Chamomile tiyi ndi tiyi wotchuka wazitsamba womwe umakhala wathanzi. Amadziwika chifukwa cha flavoons yake. Flavon ndi gulu la antioxidants, omwe amachepetsa kutupa, komwe nthawi zambiri kumayambitsa matenda osachiritsika, monga khansa ndi matenda amtima. Palinso umboni wina kuti kugwiritsa ntchito tiyi wa chamomile kungalimbitse chitetezo chathupi, kuchepetsa nkhawa komanso kusokoneza khungu. Kuphatikiza apo, tiyi wa Chamomile ali ndi malo ena omwe amatha kusintha kugona.
Makamaka, tiyi wa chamomile muli ndi Apigenin. Antioxidant iyi imalumikizidwa ndi zolandila zina mu ubongo wanu zomwe zimathandizira kugona komanso kuchepetsa kusowa tulo. Kafukufuku wina wa 2011 ndi omwe akutenga nawo gawo 34 adawonetsa kuti omwe amagwiritsa ntchito Chamomile atatha kawiri pa mphindi 28, poyerekeza ndi omwe sanatengepo. Kafukufuku wina anasonyeza kuti azimayi omwe amamwa tiyi wa Chamomile kwa 2 milungu yomwe akuti idawongolera bwino poyerekeza ndi omwe sanamwe tiyi. Omwe amamwa tiyi wamomile nawonso anali ndi nkhawa zochepa, zomwe nthawi zambiri zimagwirizanitsidwa ndi mavuto a kugona. Ngati mukufuna kusintha mu kugona, onetsetsani kuti mukufuna tiyi wa chamomile musanagone.
kiwi
Kiwi ndi chilolola chotsika kwambiri komanso zipatso zopatsa thanzi. Chipatso chimodzi chimakhala ndi zopatsa mphamvu zokhazokha ndi michere yambiri, kuphatikiza 71% ya tsiku ndi tsiku za mavitamini C. Amapereka amuna ndi akazi 23% ya vitamini k, pomwe amafunikira tsiku lililonse. Ili ndi kuchuluka kwa folic acid ndi potaziyamu, komanso ma microles angapo.
Kuphatikiza apo, Kiwi angapindule ndi thanzi la misozi, kuchepetsa kutupa komanso kuchepetsa kuchuluka kwa cholesterol. Zotsatirazi zimachitika chifukwa cha kuchuluka kwa fiber ndi ma antioxidants omwe amapereka. Malinga ndi kafukufuku pa kuthekera kwawo kusintha kugona, kiwi kungakhalenso ndi zinthu zabwino kwambiri zomwe zingagwiritsidwe ntchito musanagone. Pakafuku ndi sabata limodzi, achikulire 24 adadya kiwi kiwi pa ola limodzi asanagone usiku uliwonse. Pamapeto pa phunziroli, ophunzirawo adapukutira 42% mwachangu kuposa pomwe sanadye chilichonse musanagone. Kuphatikiza apo, kuthekera kwawo kugona usiku wonse osawuka bwino ndi 5%, ndipo nthawi yathu yonse yogona idawonjezeka ndi 13%.
Idyani zipatso za kiwi musanagone
Chithunzi: Unclala.com.
Zovuta za Kiwi nthawi zina zimamangiriza ku serotonin. Serotonin ndi mankhwala a ubongo omwe amathandizira kusintha kayendedwe ka tulo. Anatinso antioxidatous antioxidants antioxidants ku Kiwi, monga Vitamini C ndi carofenoids, amatha kukhala ndi udindo pazinthu zawo zomwe zimathandizira kuti zitheke. Zowonjezera zasayansi zimafunikira kuti tidziwe za Kiwi pa kusintha kwa kugona. Komabe, ine enega 1-2 Mementi Kawisanagone, mutha kugona mwachangu komanso kugona nthawi yayitali.
Madzi owawasa
Madzi owawasa owawa amakhala ndi phindu labwino kwambiri. Choyamba, ili ndi michere yaying'ono yofunika, monga magnesium ndi phosphorous. Uwu ndiye gwero labwino la potaziyamu. Gawo la 8 ML) lili ndi 8% ya potaziyamu tsiku lililonse, ndi 13% ya potaziyamu, munthu wofunikira tsiku lililonse. Kuphatikiza apo, ndi gwero labwino la antioxidants, kuphatikizapo Anokian ndi Flavonola. Amadziwikanso kuti madzi a Twart amathandizira kugona, ndipo adaphunziranso udindo wawo movutikira kugona. Pazifukwa izi, kugwiritsa ntchito funde la futry chitumbuwa musanagone kumatha kusintha kugona.
Kugwirizana ndi zovuta za asidi acidic madzi amadzimadzi amabwera chifukwa cha kuchuluka kwa melatonin. Mu kafukufuku wochepa, akuluakulu omwe ali ndi vuto la kugona amakhala ndi 240 ml ya owawasa chitumbuwa kawiri pa tsiku 2 milungu iwiri. Adagona kwa mphindi 84 ndipo adangonenanso bwino kugona poyerekeza ndi pomwe sanamwa madzi. Ngakhale zotsatirazi ndizolimbikitsa, kafukufuku wochuluka kwambiri ndikofunikira kuti atsimikizire gawo la madzi a titt chiwindi pokonza tulo ndikuletsa kusowa tulo. Komabe, ndikofunikira kuyesa kumwa chitumbuwa cha tart musanagone, ngati mukulimbana ndi kugona.