Ukulala okuhle kubaluleke kakhulu empilweni yakho iyonke. Kunganciphisa ingozi yokuhlakulela izifo ezithile ezingamahlalakhona, gcina impilo yobuchopho bakho futhi uqinise amasosha omzimba. Ngokuvamile kunconyelwa ukulala kusuka emahoreni angu-7 kuye kwangama-9 ngokuqhubekayo njalo ebusuku. Kunamasu amaningi ongawasebenzisa ukuqinisekisa ukulala okuhle, okubandakanya nokwenza izinguquko ekudleni kwakho, ngoba eminye imikhiqizo neziphuzo ziye zasiza izakhiwo. Nansi imikhiqizo emihlanu ehamba phambili neziphuzo ezingadliwa ngaphambi kokulala ukuze zithuthukise ikhwalithi yazo:
Uhlamvu oludliwayo lomuthi othile
Ama-alimondi angenye yezinhlobo zamantongomane ezinkuni anezakhiwo eziningi ezizuzisa ezempilo. Bangumthombo omuhle kakhulu wezakhi eziningi, kusukela nge-1 Oz (amagremu angama-28) wamantongomane athosiwe owomile aqukethe i-18% yesidingo sansuku zonke somuntu omdala ePhosphorus naku-23% eRiboflavina. Lapho futhi ihlinzeka nge-25% yesidingo sansuku zonke se-manganese sabesilisa kanye nama-31% esidingo sansuku zonke se-manganese kwabesifazane. Ukusetshenziswa njalo kwama-alimondi kuhlotshaniswa nengozi ephansi yezifo ezingalapheki, njengesifo sikashukela sohlobo 2 nesifo senhliziyo. Lokhu kungenxa yamafutha abo anempilo monounsaturated, i-fiber kanye nama-antioxidants. Kuphikiswa ukuthi ama-alimondi nawo angathuthukisa ikhwalithi yokulala. Lokhu kungenxa yokuthi ama-alimondi, kanye nezinye izinhlobo eziningi zamantongomane, ungumthombo we-melatonin hormone. IMelatonin ilawula iwashi lakho langaphakathi futhi isayina umzimba wakho ukulungiselela ukulala.
E-almond selena
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I-alimondi futhi ingumthombo omuhle kakhulu we-magnesium, enikeza i-19% yesidingo sakho sosuku samagremu angama-30 kuphela. Ukusetshenziswa kwe-magnesium eyanele kungasiza ukuthuthukisa ikhwalithi yokulala, ikakhulukazi kulabo abahlushwa ukuqwasha. Kukholakala ukuthi indima ye-magnesium ekuthuthukiseni ukulala ihlotshaniswa namandla ayo okunciphisa ukuvuvukala. Ngaphezu kwalokho, kungasiza ukunciphisa izinga le-cortisol stress hormone, eyaziwayo, iyahlukana. Kokunye okufundwayo, ithonya lokudla kwamagundane ka-400 mg extract afundwa. Kutholakale ukuthi amagundane alale isikhathi eside futhi ajule kunawo ngaphandle kwe-alimondi. Ithonya elingaba khona lama-alimondi ngokulala liyathembisa, kepha kudingeka izifundo eziningi kakhulu kubantu.
igalikuni
I-Turkey imnandi futhi enempilo, icebile ngamaprotheni. Ngasikhathi sinye, iTurkey ethosiwe inikezela cishe amagremu ayi-8 amaprotheni e-Ounce (28 amagremu). Amaprotheni abalulekile ekugcineni amandla emisipha yakho kanye nomthethonqubo wokudla. Ngaphezu kwalokho, i-turkey ingumthombo wamavithamini namaminerali athile, njenge-riboflavin ne-phosphorus. Lokhu kungumthombo omuhle kakhulu we-selenium, ingxenye ye-3 OZ enikezela ngama-56% we-Daily Norm.
ITurkey inezindawo eziningana ezichaza ukuthi kungani abanye abantu bekhathala ngemuva kokudla noma ukucabanga ukuthi ubangela ukozela. Ikakhulu, iqukethe i-tryptophan ye-amino acid, eyandisa ukukhiqizwa kwe-melatonin. Amaprotheni aseTurkey nawo angafaka isandla ekukhuliseni ukukhathala. Kunobufakazi bokuthi ukusetshenziswa kwamanani alinganiselwe amaprotheni ngaphambi kombhede kuhlotshaniswa nekhwalithi ephezulu yokulala, kufaka phakathi inani elincane lokuvuka ubusuku bonke. Ukuqinisekisa iqhaza elingaba khona leTurkey ekuthuthukiseni ukulala, kudingeka ucwaningo olwengeziwe.
I-Chamomile Tea
I-Chamomile Tea iyitiye elidumile le-herbal elilungele impilo. Waziwa kahle ngenxa yezindiza zakhe. I-Flavon yisigaba sama-antioxidants, anciphisa ukuvuvukala, okuvame ukuholela ezifweni ezingamahlalakhona, ezinjengesifo somdlavuza kanye nesifo senhliziyo. Kunobunye ubufakazi bokuthi ukusetshenziswa kwetiye leChamomile kungaqinisa amasosha akho omzimba, ukunciphisa ukukhathazeka nokukhathazeka nokudangala futhi kuthuthukise impilo yesikhumba. Ngaphezu kwalokho, itiye laseChamomile linezakhiwo ezithile ezihlukile ezingathuthukisa ikhwalithi yokulala.
Ikakhulu, itiye laseChamomile liqukethe i-Apigenin. Le antioxidant ihlotshaniswa nama-receptors athile ebuchosheni bakho abangasiza ekudleni nasekunciphiseni ukuqwasha. Ukutadisha okukodwa kuka-2011 ngokuzibandakanya kwabantu abadala abangama-34 kubonise ukuthi labo abasebenzisa i-270 mg ye-chamomile ekhishwe kabili ngosuku izinsuku ezingama-28, balala kancane lapho kuqhathaniswa nalabo abangathathi. Olunye ucwaningo luveze ukuthi abesifazane abaphuza itiye laseChamomile amasonto amabili babike ikhwalithi yokulala ethuthukisiwe uma iqhathaniwe ngcono kuqhathaniswa nalabo abangaphuzanga itiye. Labo abaphuze itiye leChamomile baphinde banezimpawu ezimbalwa zokudangala, okuvame ukuhlotshaniswa nezinkinga zokulala. Uma ufuna ukuthuthukisa ikhwalithi yokulala, qiniseka ukuzama itiye le-chamomile ngaphambi kokulala.
ikiwi
I-Kiwi iyikhalori ephansi futhi enempilo kakhulu. Isithelo esisodwa siqukethe amakhalori angama-42 kuphela kanye nenani elikhulu lezakhi zomzimba, kufaka phakathi i-71% ye-Daily Norm of Vitamin C. Inikeza amadoda nabesifazane abangama-23% kanye nama-33% ama-Vitamin K, lapho abadinga khona nsuku zonke. Inenani elihle le-folic acid ne-potassium, kanye nama-microelements ambalwa.
Ngaphezu kwalokho, i-kiwi ingazuzisa impilo yohlelo lokugaya ukudla, yehlise ukuvuvukala futhi inciphise amazinga e-cholesterol. Le miphumela ibangelwa okuqukethwe okuphezulu kwe-fiber kanye ne-carotenoid antioxidants abanikela ngayo. Ngokokucwaninga ngamandla abo okuthuthukisa ikhwalithi yokulala, i-kiwi nayo ingaba ngomunye wemikhiqizo engcono kakhulu engasetshenziswa ngaphambi kokulala. Ngesikhathi sokutadisha amasonto amane, abantu abadala abangu-24 badla i-kiwi emibili ngehora ngaphambi kokulala njalo ebusuku. Ekupheleni kwesifundo, ababambiqhaza baphonsa ama-42% ngokushesha kunalokho abakudlanga lutho ngaphambi kombhede. Ngaphezu kwalokho, amandla abo okulala ubusuku bonke ngaphandle kokuvuka kwathuthukiswa ngo-5%, futhi isikhathi sokulala sikhuphuke ngo-13%.
Yidla izithelo ze-kiwi ngaphambi kombhede
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Ukubambisana kwe-Kiwi imiphumela kwesinye isikhathi ibopha uSerotonin. I-Serotonin ingamakhemikhali obuchopho asiza ukulungisa umjikelezo wokulala. Kwaphakanyiswa nokuthi ama-antioxidant alwa nokuvuvukala eKiwi, anjenge-Vitamin C namaCarotenoids, angabhekele ngokwengxenye imiphumela yawo enomthelela ekulaleni. Imininingwane eyengeziwe yesayensi iyadingeka ukuthola ithonya le-kiwi ekuthuthukisweni kokulala. Noma kunjalo, ngi-Enee 1-2 Medium Kiwi ngaphambi kokulala, ungalala ngokushesha futhi ulale isikhathi eside.
Ushukela we-cherry omuncu
Ijusi le-Cherry eliseSour linenzuzo yezempilo ehlaba umxhwele. Okokuqala, iqukethe inani elincane lezakhi ezibalulekile, njenge-magnesium ne-phosphorus. Lokhu futhi kungumthombo omuhle we-potassium. Ingxenye yama-ounces ayi-8 (240 ml) iqukethe ama-17% e-potassium, owesifazane odingekayo nsuku zonke, kanye ne-13% ye-potassium, indoda edingekayo nsuku zonke. Ngaphezu kwalokho, kungumthombo ocebile wama-antioxidants, kufaka phakathi i-anthocian ne-flavonola. Kuyaziwa nangokuthi ijusi leTarry Cherry linomthelela ebhuleni, futhi wafunda neqhaza lakhe endimeni yakhe ekwakhiweni kwe-insomnia. Ngalezi zizathu, ukusetshenziswa kwejusi le-tap cherry ngaphambi kokulala kungathuthukisa ikhwalithi yokulala.
Ukubambisana nemiphumela yejusi ye-acidic cherry kungenxa yokuqukethwe okuphezulu kwe-melatonin. Ocwaningweni oluncane, abantu abadala abahlushwa ukuqwasha baphuza ama-240 ml wejusi enoshukela kashukela kabili ngosuku amasonto amabili. Babelala imizuzu engama-84 isikhathi eside babika ukulala okungcono ngokuqhathaniswa nalapho bengaphuzanga ujusi. Yize le miphumela ikhuthaza, kudingeka izifundo ezibanzi kakhulu ukuqinisekisa iqhaza le-Tart Cherry Juice ekuthuthukiseni ukulala nokuvimbela ukuqwasha. Noma kunjalo, kufanelekile ukuzama ukuphuza ujusi we-tart cherry ngaphambi kokulala, uma ulwa nokuqwasha.