10 Zvokudya Zvinobatsira Kuuraya Kusuruvara

Apo husiku huzhinji hwakawanda huchapedza kubvongodzwa uye kutendeuka kukakonzera kuti utye muimba yako yekurara, pane kutarisa mberi kutamba pakati pemashizha, hapana chikonzero chekutsvaga kusvika piritsi rinorara. Pane kudaro, shandura nguva yako yokurara muhomwe kune zvokudya zvinozivikanwa nehope-kukurudzira zvinhu, uye iwe uchakurumidza kushanyira nyika yeNod. Kunyange zvazvo chiri chokwadi kuti kurara-kuderedza kudya hakusi nesimba semishonga yemishonga, hazvina matanho uye hazvidi kuti zvive nemishonga. Nokudaro nguva inotevera usiku husiku-refu huchikumbira kuti nosh inorove, zadza plate yako nechimwe chezvinotevera.

• 01 yegumi

  Cherries

  Cherries, kunyanya makate cherries anoshandiswa pakubika mapepa, ane melatonin, hormone inokubatsira kurara zvakanaka . Kuti mukohwe zvibereko, idya kubatsira cherries kweawa kana maviri musati marara, kana kunwa mukombe wekate cherry juisi kaviri zuva rimwe nerimwe.

• 02 yegumi

  Walnuts

  Izvi zvinonaka nemiti yemiti ine melatonin, iyo hormone inobatsira kudzora kurara kwako . Mukuwedzera, vanopa rubatsiro rwe tryptophan, iyo inotendeuka ku melatonin mumuviri wako. Snack pane zviduku zvewarnuts kweawa kana kuti tisati tarara, uye tinonakidzwa nousiku hunozorora.

• 03 wegumi

  Bananas

  Inotapira, inoshandiswa, inodhura uye inodavirwa nevanhu vanenge vose - chii chisingafadzi nezvebhanana? Kunyange zviri nani, dzinotakura chironga chakakura che magnesium uye potassium; maminera maviri anobatsira kupora misumbu uye kukurudzira kurara. Kunyanya, bhanana ndiyo yakanaka ye tryptophan. Farira bhanana duku awa kana maviri musati warara.

• 04 yegumi

  Misi

  Girazi remukaka wakachena rave riri nguva yekurara zvishoma , uye nokuda kwechikonzero chakanaka. Yakatakurwa ne calcium, iyo isingobatsiri miviri yako kuti igare yakadzikama; iyo inotarisawo mutumbi wemuviri wako we melatonin. Uyezve, mukaka uine amino acid tryptophan, iyo inopedzisira yava serotonin, hormone inokurudzira kuporesa uye kunzwa kunodzikama. Fara kirazi yemukaka - inonyanya kunhuvhuta kana ichidziya - usati warara, kana kunwa girazi kana ukazomuka usiku.

• 05 of 10

  Amamondi

  Amamondi ndeyemhando yakanakisisa yekugadzira magnesium, iyo inokubatsira kuti udzikinure, uye mapuroteni, anochengetedza ushuga weropa mukati meusiku hwose. Kuwedzeresa, zuva rega rega reammonds rinoderedza hutachiona hwehushutori, hunoita kuti uropi huite basa uye hunosimbisa mapfupa ako.

• 06 of 10

  Lettuce

  Kunyange zvazvo saradi isingave iri tsika yekurara nguva yekurara, iyo inoshamisa inoshanda. Izvi zvinoreva kuti lettuce, kunyanya romaine lettuce, rine phytonutrient inonzi lactucarium, iyo inonzi inokurudzira kurara, kubvisa marwadzo uye kukurudzira kuzvidzora. Kana kuisa muhodhi musati wambarara hakunakidze, iwe unogona kuvhara tesi yetii nokudururira mvura inopisa pamusoro pemashizha eRoma, wozoita kuti vadzike kwemaminitsi gumi vasati vawedzera kubata kweuchi kuti kunakira kutapira.

• 07 pa10

  Uchi

  Izvi zvinotapira mabvi enyosi kana zvasvika pakukubatsira kuti ure kurara. Ushuga weuchi hunosimudzira insulini zvishoma, zvichibvumira tryptophan kuti iwedzere kupinda muuropi iyo inoshanda mashiriro ayo mukubatsira kubata kurara. Ingodya chete kikapu cheuchi hwakasvibirira usati warara, zvichida pane imwe isina chinhu mudumbu. Kana ihwo hwakanyanya kutapira kubvumira, fambisa huchi mumukombe weiyo chamomile .

• 08 yegumi

  Cheese

  Kufanana nemishonga yemichero, cheese ine calcium, iyo inobatsira kuderedza kushungurudzika uye kuvhara misumbu, pamwe nekuraira muviri wako wekugadzira melatonin. Uine zvakawanda zvekudya zvekusarudza kubva, unogona kufara zvakasiyana-siyana usiku humwechete, asi kudzivirira matambudziko akwegura akadai se cheddar, Swiss kana Brie. Aya ane tyramine, iyo inogona kukurudzira. Pane kudaro, svika kune mozzarella, American, kottage, ricotta kana zvimwe zvakasvibirira cheeses, uye uzvigadzirire kune mashoma maduku, kana maviri kana matatu zvitatu pavanokonzera gorosi.

• 09 yegumi

  Hummus

  Ichi chiMediterranean chickpea chikafu hachisi chakanaka chete; ihwowowo nzvimbo yakanaka ye tryptophan. Farira mashupusi mashomanana e-hummus pavanokonzera gorosi rose maawa mashomanana vasati vavata, uye iwe uchakohwa zvakanakira kuwedzera kwehuga hwehuga, mahomoni ekurara, uye mapuroteni kunoderedza chero asidi reflux-chinowanzokonzera kusuruvara.

• 10 pa10

  Jasmine Rice

  Rice ingasave iwe fungiro yako yekutanga paunenge uchitarisa nguva yekurara, asi jasmine mupunga zvechokwadi ndiyo nzira yakanaka yekukurudzira shuteye. Iine glucose yakakwana kuchengetedza uropi hwako huchifukidzira usiku, uye hunowedzerawo maitiro e tryptophan uye serotonin, zvose zvakakosha pakuzorora kwekurara. Kana imwe ndiro yemupunga musingakufariri iwe, funganisa mune rimwe mukaka nouchi.