Heano zviri nani mazano ekurara kwako nguva yekurara
Humwe husiku huchitsvaga kukwidza uye kutendeuka pachitarisa paawa yako uye kuverenga kuti ucharara zvakadini iwe uchazununguka ikozvino? Kana izvozvo zvichitaura zvose-zvakare-zvakajairika, mhosva yacho inogona kurara nekunonoka kwekudya kwemasikati. Apo kusuruvara kunokwira munhu wese pane imwe nguva kana imwe, uye kuvhiringidzika kwehope kune zvinokonzera, imwe inowanzoregererwa chikonzero chekurara zvakanyanya isumbu rakazara nezvokudya zvinowanzopindira nerwendo rwako kuenda kunyika yeNod. Pasi apa mapfumbamwe ezvokudya zvakanakisisa kukunyengedza kunze kwehope dzakanaka , uye sarudzo dzakakunakira kukubatsira kuti uone vamwe shuteye.
01 ye 09
Bacon
Krasyuk / iStock Mmmm, bacon. Chii chisina kubudirira kuburikidza nekuwedzerwa kwezvinonhuwira izvi, zvinonaka, zvakashata zvekunaka? Zvakanaka, kurara kwako, kutanga. Kungofanana nesheche yakakura, bhakoni nedzimwe nyama dzakaporesa (kusanganisira sausage, bologna, pastrami, nyama yakagadzirwa nenyuchi uye ham) dzine marefu akadai e tyramine, amino acid inoita kuti uropi hwako huve wakangwarira, kwete kuzorora.
Chisarudzo chakanaka : Kana iwe uchida crispy, mishonga yemunyu usati warara, shandisa mamwe mapikisa - asi rega kuwedzerwa munyu uye mafuta.
02 of 09
Aged Cheese
Graham Day / Getty Images Iko chunk ye cheddar zvechokwadi yakadya zvakanaka, asi ikozvino uri kurara wakamuka kuverenga makwai. Chikonzero chacho? Makore akwegura, akadai se cheddar, Swiss, Parmesan, brie, uye Gouda, ane amino acid inonzi tyramine. Tyramine inokurudzira kubudiswa kwe norepinephrine, neurotransmitter iyo iri chikamu chekupindura-kana-kupikisa, zvinoreva kuti iwe unonzwa wakangwarira uye wakamuka.
Chisarudzo chakanaka : Kushanda kwechesi musati warara, inonaka, asi kunamatira nemhando dzakasiyana siyana, kwete checheche. Iwe uchaita zvakanaka nekottage cheese, ricotta, uye isina mutana mozzarella.
03 of 09
Tomato
Dave Mambo / Dorling Kindersley / Getty Images Kana iwe uchitambura kubva mune gastric reflux, sezvinoita makumi maviri kubva muzana yevanhu, iwe ucharara zviri nani kana iwe uchinge usadya tomate uye zvimwe zvekudya zvakagadzika musati warara. Iyi michero inotapira uye ine utano inowedzera mazamu akawanda kune saladi, soups uye ndiro yakagadzirwa, asi inowanzokonzera kuora mwoyo-kunyanya kana iwe uchidya nguva pfupi usati warara pamubhedha.
Chisarudzo chakanaka : Nyoka muapuro usati warara. Iwe uchawana kunakidza kunonaka, mavitamini ane utano uye kwete manzwiro asina kufadza kuti ugare wakamuka.
04 of 09
Dark Chocolate
Rosemary Calvert / Getty Images Chocolate tsvuku ine upfumi hwehutano hwakanaka: hwakazara ne antioxidants inobatsira mwoyo wako, inovandudza insulin basa uye kuwedzerwa ropa kuhutano hwako. Zvinosuruvarisa, chocolate yakasviba inewo caffeine - iyo yakakosha yeperesenti yecocoa yakachena, iyo yakasvikidzika yekaseine. Kunyange zvazvo ichokwadi kuti chokoti yakasvibirira ye caffeine yakaderera kupfuura yekhofi, ichiri kukwana kuva yakakosha kune vanhu vazhinji: kusvika ku 80 mg ye caffeine mu-3.5-ounce bar ye-chocolate yakasviba. Kana iwe uine hanya, izvozvo zvinogona kukwana kuti urambe wakamuka.
Chisarudzo chakanaka : Munch pane zviduku zvishoma zvakaoma michero yakaoma, kunyanya cherries kana mabhanana, ose ayo ane minerals anobatsira mukuzorora uye kurara.
05 of 09
Doro
Chris Clor / Getty Images A nightcap inogona kuonekwa senzira yakanaka yekugumisa zuva rakabatikana, uye zvirokwazvo, doro rinokubatsira iwe kurara zvakakurumidza, asi kubatsirwa kunoguma ipapo. Kana uchinge wakarara mushure mokunge wakaita, iwe uchasangana nekuderedza kwekurara kweYE REM, nekuwedzerwa nguva dzese dzekumuka - izvo zvose zvinokusiya uchinetseka mangwanani. Saka kunze kwekuti iwe unofarira girasi rewaini sechinhu chokutanga chekuda , fambisa nguva yekurara booze.
Chisarudzo chakanaka : Sip mukombe wemishonga chai (ivai nechokwadi kuti haisi caffeinated) musati warara, uye iwe uchakurumidza kushanyira dreamland. Chamomile, valerian uye passionflower zvinongova zvishomanana zvezvisarudzo zvinonakidza pane imwe shopu.
06 of 09
Zvokudya Zvokudya
Tetra Images / Getty Images Zvokudya zvinonhuwira zvine tsvuku tsvuku tsvuku zvinowanikwa mune zvehutano zvakasiyana-siyana: dzinowedzera mararamiro ako, simudza kutengesa kwako uye kuita kuti ropa riyerere. Kunyange zvazvo izvi zvinhu zvakanaka panguva yemasikati, hazvirevi zvinodikanwa usiku - uye paunowedzera mukana wekutsvaira shure mushure mayo ndiro yechili, unowedzera huwandu hwekuti uchatarisa pane denga rako pane kubva kumashure emaziso ako.
Chisarudzo chakanaka : Farira chidimbu chiduku cheg yogurt kana kuti zvishoma zvitsva panzvimbo yezvokudya zvinonaka pamberi pokurara. Iwe uchafara kufara iwe wakaita mangwanani.
07 of 09
Zvokudya Zvakabikwa
Donald Erickson / Getty Images Nyokwe yakakangwa uye zvimwe zvekudya zvakabikwa hazvisi pachena kuti zvinonaka - saka zvinokisa, zvinotyisa, zvakanaka. Izvo zvinotakurwawo nemafuta, zvisinei, izvo zvinokonzera kugadzika kwehutano hwako husiku hwose, zvinopesana nehutano hwako hwekurara uye hunogona kukonzera kuora mwoyo. Saka unakidzwe chiyo yakakangwa - asi inakidzwe pamasikati kana pane kudya kwekutanga, kwete sehodzi yako yekurara.
Chisarudzo chakanaka : Gadzirai mazai evha yakaoma, slice yegorosi yose-gorosi kana tsanga yemutsva panzvimbo.
08 of 09
Broccoli
Creativ Studio Heinemann / Getty Images Broccoli, cauliflower uye karoti zvose zvinowedzera-zvine utano kuwedzerwa kwekudya kwako, asi zvakanakisisa kunakidzwa mangwanani-ngwanani - maawa mashomanana vasati varara. Nepo iwe unoda huwandu hwehutano hwakanaka hutano hwakanaka, chirwere chekudya chakazara ne roughage chinogona kutungamirira ku gassy, kubviswa kwehope, uye usiku hwakawanda humuka.
Chisarudzo chakanaka : Ita bhanana. Iwe uchawana kunakidza uye nhamba ye potassium, magnesium uye tryptophan - zvose zvingakubatsira kurara zviri nani.
09 of 09
Steak
Tim Hawley / Getty Images A steak yakanaka inofanirwa kudya mambo - asi zvakare zvokudya zvinogona kukusiya iwe uchichida shuteye kana iwe uchidya zvakare pedyo nekurara. Kudya zvakakwirira-mapuroteni, zvakakora-mafuta zvakadai sewaini uye dzimwe nyama dzitsvuku mukati memawa matatu ekurara zvinosasa nzira yako yekudya inokonzera zvose-pedyo - uye mudumbu mako, matumbo, chiropa uye pancreas dzinoda nguva yekuderera seyese iwe. Mugumisiro? Kunonoka kurara kunorara.
Chisarudzo chakanaka : Panzvimbo yemombe, farira chidimbu chekusafukidzwa kwehutu kana chichena chicken. Iwe uchawana puroteni yakakwana pasina mafuta akawanda, uye kubatsira kwa tryptophan pamwe chete.
Edza izvi zvika 10 zvinokubatsira kurara .