Ufuna ukulala enkulu? Ke zibandakanya kwisidlo sakho, la 23 imveliso

Kukho izinto ezininzi ukuba unako ukuphucula ebuthongweni bakho, umzekelo, bath foam okanye isisombululo ukulala ngaphandle iimpahla na. Noko ke, ukutya wakho kuchaphazele indlela ubuthongo. Nalu uluhlu lwe zokutya eziya kukunceda ukuphucula umgangatho ebuthongweni babo.

yenkomo

Beef iqulethe tryptophan ngokwaneleyo - acid, nto leyo efunekayo ekuveliseni endalo melatonin. It is a hormone kunceda umzimba wethu ekulawuleni ubuthongo. Ukongeza, eyenkomo siqulethe vitamin _B3, nesinyithi, ezinceda ukukhathazeka.

intlanzi enkulu yolwandle

Le ntlanzi ngowona mthombo of omega-3 okunamafutha acid, nto leyo eluncedo ukuze kulawulwe kumjikelo ubuthongo.

salmon

Iisalmon iqulethe Omega-3, nto leyo eyenza kube isidlo entle lesidlo sangokuhlwa, ukuba ufuna ukufumana ukuphumla kamnandi ebusuku.

halibut

Le yenye intlanzi, nto leyo iya kuhlala ixesha elininzi Omega-3.

ithanga

Isiqithi kufuneka kusetyenziselwa kuphela Halloween. Kusathiwa superfood bubuthongo, kuba iqulethe i-calcium, nemagnesium, omega-3, ubhedu kunye chromium. Zonke ezi macandelo negalelo ekuphuculeni ebuthongweni.

asparagus

Asparagus iqulethe Vitamin B, calcium nezinki, nto leyo eyenza iKapa ibe icala dish efanelekileyo sangokuhlwa.

beet

Kule emifuno eninzi calcium nezinki, ukusilela umzimba kwabantu abaninzi. Ukuswela ezi zinto kukhokelela nokuphazanyiswa lweepateni zokulala.

artichokes

Ukuba ufumana kunzima ukulala, zama ukufaka artichokes otya ngayo. Zizele yesinyithi, enceda ukukhathazeka.

ulwelwe

Ukusetyenziswa ulwelwe i mthombo otyebileyo tryptophan, kukunceda ulale ubusuku.

yeeavokhado

Kubonakala, thowusti kunye yeeavokhado sasemini kunokukunceda ulale ngcono ebusuku. Iqulethe oluninzi B iivithamini, leyo ilawula ubuthongo.

uhlaza

nemifuno eluhlaza ezifana isipinatshi, ikhaphetshu Chinese, ezele nemagnesium kunye neevithamini B, ezinceda ukuphucula ubuthongo.

broccoli

Broccoli iqulethe eninzi yentsimbi, kodwa oku kungekhona ingenelo yayo kuphela. Kubonakala ukuba le emifuno kunceda ukuphelisa caffeine emzimbeni wakho, nto leyo iphazamise ebuthongweni bakho.

ukubetha

Imidumba ziquka neembotyi, neentlumaya, iimbotyi zesoya kunye nee-ertyisi. Bona aneevithamini B kunye folic acid, ke ngoko, igalelo ukulawulwa serotonin.

neeamangile

Neeamangile egcwele izondlo ukuba negalelo ukulala esempilweni, kuquka Omega-3, iivithamini B, magnesium calcium.

walnuts

walnuts Ukutya inokukunceda ulale ngcono, kuba ziqulathe tryptophan, calcium, magnesium selenium. Uyakwazi kubadla wedwa okanye idityaniswe salads kunye namaqebengwana.

i-owutsi

oatmeal Plain kunye iziqhamo kunye namandongomani kuya kukunceda uhlale ngokupheleleyo. Ukongeza, i-oats iqulethe eninzi sobhedu, nto leyo lu dityanisiwe ukuphucuka komgangatho ubuthongo.

buckwheat

Kanye oats, buckwheat iqulethe yobhedu ifayibha ezinceda ukulawula amaqondo eswekile yegazi kunye ubuthongo bakho.

iyogurt Greek

iyogurt Greek iluncedo ingakumbi kwabo bantu unengxaki nokulala. Iqulethe probiotics, nto leyo kuchaphazela imveliso melatonin.

cheese lokukha

Ukuba ufuna okulula emva kwexesha ebusuku, kungcono ukukhetha ephantsi-fat cottage sisi. Kakade ke, ngaphambi kokuba balale ngcono ukuba adle, kungekhona ukunyanzela umzimba wakho ukuba usebenzise yonke inkqubo ukwetyisa. Kodwa kwiimeko ezigabadeleyo, ukunika imiyalelo curd njengoko iqulethe amanqanaba aphezulu tryptophan.

bananas

Zinelungelo eninzi magnesium, esiza ekulawuleni umjikelo ubuthongo.

cherry ezimuncu

Ezi amaqunube ziqulathe isixa inkulu melatonin kuthelekiswa nezinye iziqhamo.

mai

Kiwi kunceda serotonin wethu umzimba, nto leyo echaphazela isimo.

tea ezesintu

iti eengcambu unokukunceda uphumle phambi lokulala. Khetha zelavenda okanye chamomile, nto leyo iba nefuthe esomeleleyo kunene uzole.