Ukulala kakuhle kubaluleke kakhulu kwimpilo yakho xa iyonke. Ingawunciphisa umngcipheko wokuphuhlisa izifo ezingapheliyo, gcina impilo yengqondo yakho kwaye yomeleze amajoni omzimba. Ihlala icetyiswa ukulala ukusuka kwi-7 ukuya kwi-9 iiyure ngokuqhubekayo ubusuku bonke. Zininzi iindlela onokuthi uzisebenzise ukuqinisekisa ubuthongo obuhle, kubandakanya nokutshintsha kokutya kwakho, kuba ezinye iimveliso neziselo zinezixhobo. Nazi ezona mveliso zintlanu zibalaseleyo kunye neziselo ezinokutyiwa ngaphambi kokuba idle iphucule umgangatho wayo:
Almond
Ii-almond zenye yeentlobo zezinto ezinamandongo amaninzi zinempembelelo ezilungileyo zempilo. Bangowona mthombo wezondlo zininzi, ukusukela kwi-1 oz (i-GRMS) yemihla ngemihla iqulethe yonke imihla emdala kwi-phosphorus kunye ne-23% eRiboflavina. Xa sele inikezela nge-25% yemfuno yemihla ngemihla ye-manganese yamadoda kunye ne-31% yemfuno yemihla ngemihla ye-manganese yabasetyhini. Ukusetyenziswa rhoqo kweealmondi kunxulunyaniswa nomngcipheko ongezantsi kwezifo ezinganyangekiyo, ezinjenge-Diabetes 2 yeswekile kunye nesifo sentliziyo. Oku kungenxa yamafutha abo anempilo, ifibre kunye ne-antioxidants. Kuyaphikiswa ukuba ii-almond zinokuphucula umgangatho wokulala. Kungenxa yokuba ii-almonds, kunye nezinye iintlobo ezininzi zamandongomane, ngumthombo wehomonin ye-mpulatonin. I-melatonin ilawula iwotshi yakho yangaphakathi kwaye isayine umzimba wakho ukulungiselela ukulala.
Kwi-almond selena
Ifoto: HARTAHH.USPUS.com.
I-Allend ikwangumthombo obalaseleyo we-magnesium, ukubonelela nge-19% yosuku lwakho kufuneka iigram ezingama-30 kuphela. Ukusetyenziswa kwe-magnesium eyaneleyo kunokukunceda ukuphucula umgangatho wokulala, ngakumbi abo banesifo se-insommia. Kukholelwa ukuba indima ye-magnesium ekuphuculeni ukulala inxulunyaniswa nokukwazi kwayo ukunciphisa ukuvuvukala. Ukongeza, inokunceda ukunciphisa inqanaba le-hormone yoxinzelelo lwe-cortisol, eyaziwayo, iyaqhekeka. Kwisifundo esinye, impembelelo yokutya kweegundane ze-400 mg ye-almond yokufundwa. Kwafunyaniswa ukuba i-rats ilala ixesha elide kwaye inobunzulu kunangaphandle ngaphandle kwe-almond. Impembelelo enokubakho yeealmonds zokulala ithembisa, kodwa kuyafuneka ngakumbi izifundo ezibanzi ebantwini.
Thekhi
I-turkey emnandi kwaye inesondlo, ityebile kwiprotein. Kwangelo xesha, i-turkey ethosiweyo ibonelela nge-8 yeegram zeprotein kwi-ounce (28 iigram). Iprotein ibalulekile ekugcineni amandla emisipha yakho kunye nommiselo wakho wokutya. Ukongeza, i-turkey ingumthombo weevithamini kunye neeminerals, ezinje nge-riboflavin kunye ne-phosphorus. Lo nguMthombo obalaseleyo weSlenium, isahlulo se-3 oz sibonelela nge-56% yemigangatho yemihla ngemihla.
I-Turkey ineepropathi ezininzi ezichaza ukuba kutheni abanye abantu bediniwe emva kokutya okanye bacinga ukuba ungenza ubongo. Ngokukodwa, iqulethe i-Amino Acid tryptophan, enyusa ukuveliswa kweMelatonin. Iprotein yeTurkey inokuba negalelo ekwandiweni ukukhathalo. Kukho ubungqina bokuba ukusetyenziswa kwexabiso eliphakathi leprotein ngaphambi kokuba ibhedi inxulunyaniswa nomgangatho wokulala, kubandakanya nenani elincinci lokuvuka ngobusuku bonke. Ukuqinisekisa indima enokubakho yeTurkey ekuphuculeni ukulala, kuyafuneka uphando olongezelelweyo.
I-Chamomile iti
I-chamomile iti yiti ye-herbal ye-herbal elungele impilo. Uyaziwa ngokwakhe amakhampu akhe. IFlavson yiklasi yee-antioxididants, ezinciphisa ukuvuvukala, ezihlala zikhokelela kwizifo ezingapheliyo, ezinjengomhlaza kunye nesifo sentliziyo. Kukho ubungqina obunye bokusetyenziswa kwe-chamomile iti kunokusomeleza amajoni akho omzimba, ukunciphisa uxinzelelo kunye noxinzelelo kunye nokuphucula impilo yolusu. Ukongeza, iti ye-chamomile ineepropathi ezithile ezinokuphucula umgangatho wokulala.
Ngokukodwa, iti ye-chamomile iqulethe i-apigelenin. Lo ngu-antioxidant unxulunyaniswa nee-receptors ezithile kwingqondo yakho enokuba negalelo ekungcwabeni kwaye unciphise i-insomnia. Olunye uphando luka-2011 ngokuthatha inxaxheba kwabantwana abangama-34 babonisa ukuba abo basebenzisa i-270 mg ye-chamomale bakukhuphe kabini ngemizuzu engama-15, balala ngokukhawuleza ebusuku xa kuthelekiswa nabo bangakhange bakhuphe. Olunye uphononongo lubonise ukuba abafazi abasela i-chamomile iti kwiiveki ezi-2 baxela ukuphucula umgangatho wokuphucula umgangatho xa kuthelekiswa neti. Abo basela i-chamomile itiya babeneempawu ezimbalwa zoxinzelelo, ezihlala zinxulunyaniswa neengxaki zokulala. Ukuba ufuna ukuphucula umgangatho wokulala, qiniseka ukuba uza kuzama i-chamomile iti ngaphambi kokulala.
ikiwi
I-kiwi yi-calorie ephantsi kunye neziqhamo ezinesondlo kakhulu. Isiqhamo esinye siqukethe kuphela iikhalori ezingama-42 kuphela kunye nenani lezondlo, kubandakanya i-71% yemigangatho yemihla ngemihla yeVitamin C. Ibonelela ngamadoda nabasetyhini 23% ne-31% bayifunayo yonke imihla. Inexabiso elifanelekileyo le-folic acid kunye ne-potassium, kunye neekrimele ezine.
Ukongeza, i-kiwi inokuxhamla impilo yenkqubo yokugaya, ukunciphisa ukuvuvukala nokunciphisa amanqanaba e-cholesterol. Ezi ziphumo zibangelwe ngumxholo ophezulu wefibre kunye ne-carotenoid i-antioxidas ebonelelayo. Ngokutsho kophando malunga nokuphucula umgangatho wokulala, i-kiwi inokuba yenye yeemveliso ezilungileyo ezinokusetyenziswa ngaphambi kokulala. Ngexesha le-4-veki, abantu abangama-24 baphumile ezimbini kwi-kiwi ngeyure nganye ngaphambi kokuba balale ubusuku bonke. Ekupheleni kophononongo, abathathi-nxaxheba bavele i-42% ngokukhawuleza kunokuba bengadli nto phambi kokuba kudliwa. Ukongeza, amandla abo okulala ubusuku bonke ngaphandle kokuvuswa okuphuculweyo nge-5%, kunye nexesha elipheleleyo lokulala linyuke nge-13%.
Yitya iziqhamo ze-kiwi phambi kwebhedi
Ifoto: HARTAHH.USPUS.com.
Ukusebenzisana kweziphumo ze-kiwi ngamanye amaxesha bubophelele kwi-serotonin. I-serotonin yikhemikhali yengqondo enceda uhlengahlengiso lomjikelo wokulala. Kwacetyiswa ukuba i-antiolmaridary ye-antiolmary eKiwi, njengeVitamin C kunye ne-CARCESOIDS, zinoxanduva lwe-carotenoids, zinoxanduva lwezemiziselo zazo ezinegalelo ekulaleni. Idatha eyongezelelweyo yesayensi iyafuneka ukumisela impembelelo ye-kiwi malunga nokuphucula ubuthongo. Nangona kunjalo, i-Enee 1-2 i-Tiwium ye-1-2 kwi-kiwi ngaphambi kokulala, unokulala ngokukhawuleza kwaye ulale ixesha elide.
Ijusi ye-chencry emuncu
Ijusi yeChencry emuncu inenzuzo yezempilo enomtsalane. Okokuqala, iqulethe inani elincinci lezondlo ezibalulekileyo zezakhamzimba, ezinje nge-magnesium kunye ne-phosphorus. Lo ngumthombo olungileyo wePotasium. Inxalenye yee-ounces ezi-8 (i-240 ml) ineepesenti ezili-17 zePotasium, ibhinqa eliyimfuneko yonke imihla, kwaye i-13% ye-potassium, indoda eyimfuneko yonke imihla. Ukongeza, ngumthombo otyebileyo wee-antioxididants, kubandakanya uAntician naseFlavonola. Kukwaziwa ukuba iJurry iJurry iJuni igalelo ekungcungcuthekeni, kwaye wada wafunda ngendima yakhe ekupheliseni i-insomnia. Ngenxa yezi zizathu, ukusetyenziswa kwe-piep cherry ijusi ngaphambi kokulala kunokuphucula umgangatho wokulala.
Ukusebenzisana neziphumo zejusi ye-acidic cherry kungenxa yomxholo omkhulu we-melatonin. Kwisifundo esincinci, abantu abadala abanesifo se-insomnia basela i-240 ml yejusi yeChencry ijusi kabini ngemini kwiiveki ezi-2. Babelala kangangemizuzu engama-84 ixesha elide kwaye baxela ukulala ngcono xa kuthelekiswa xa bengazange basele ijusi. Nangona ezi ziphumo ziyakhuthaza, ngakumbi izifundo ezibanzi zokuqinisekisa ngendima ye-TRTRY CHII CHEII CHECS ephuculweyo ukulala nokuthintela i-insomnia. Nangona kunjalo, kufanelekile ukuzama ukusela iJurtry ijusi ye-TART ngaphambi kokulala, ukuba usokola nge-insomnia.