Ezona 9 zokutya neziselo eziBalaseleyo zokuba nazo ngaphambi kokulala

Umxholo

• 1. Iiamangile
• 2. ETurkey
• 3. Iti ye-Chamomile
• 4. Kiwi
• 5. Ijusi yeswekile yetart
• 6. Iintlanzi ezinamafutha
• 7. IiWalnuts
• 8. Iti yePillionflower
• 9. Irayisi emhlophe
• Okunye ukutya neziselo ezinokukhuthaza ukulala
• Umgca wezantsi

Ukulala kakuhle kubaluleke kakhulu kwimpilo yakho iphela.

Inokunciphisa umngcipheko wokuba nezifo ezinganyangekiyo, igcine ingqondo yakho isempilweni, kwaye yomeleze amajoni akho (1,, 3).

Kucetyiswa ngokubanzi ukuba ufumane phakathi kweeyure ezisi-7 ukuya kwezi-9 zokulala ungaphazanyiswa busuku ngabunye, nangona abantu abaninzi besokola ukufumana ngokwaneleyo (,).

Zininzi iindlela onokuthi uzisebenzise ukukhuthaza ukulala kakuhle, kubandakanya nokwenza utshintsho kwindlela otya ngayo, njengoko okunye ukutya kunye neziselo zineempawu zokukhuthaza ukulala ().

Nazi izinto ezi-9 zokutya kunye neziselo onazo ngaphambi kokuba ulale ukuphucula umgangatho wokulala.

1. Iiamangile

Ii-almonds ziluhlobo lomthi womthi kunye nezibonelelo ezininzi zempilo.

Zingumthombo obalaseleyo wezinongo ezininzi, njengoko i-ounce e-1 (28 gram) yamandongomane owomileyo aqhotsiweyo ane-18% yeemfuno zemihla ngemihla zabantu abadala ze-phosphorus kunye ne-23% ye-riboflavin (, 8, 9).

I-ounce ikwabonelela ngeepesenti ezingama-25 zeemfuno zemanganese zemihla ngemihla zamadoda kunye neepesenti ezingama-31 zeemfuno zemanganisi yemihla ngemihla yabasetyhini (10).

Ukutya iiamangile rhoqo kunxulunyaniswa nemingcipheko esezantsi yezifo ezimbalwa ezinganyangekiyo, ezinje ngohlobo lweswekile 2 kunye nesifo sentliziyo. Oku kubangelwa ngamafutha e-monounsaturated fat, fiber, kunye ne-antioxidants.

I-Antioxidants inokuzikhusela iiseli zakho kukuvuvukala okuyingozi kunokukhokelela kwezi zifo zinganyangekiyo (,).

Kuye kwathiwa ii-almonds zinokunceda ukukhulisa umgangatho wokulala ngokunjalo. Kungenxa yokuba iiamangile, kunye nezinye iintlobo zamandongomane, zingumthombo wehomoni melatonin. IMelatonin ilawula iwotshi yakho yangaphakathi kwaye isayine umzimba wakho ukulungiselela ukulala ().

Ii-almonds zikwangumthombo obalaseleyo we-magnesium, ukubonelela nge-19% yeemfuno zakho zemihla ngemihla kwi-ounce enye kuphela. Ukuchitha isixa esaneleyo semagniziyam kunokunceda ekuphuculeni umgangatho wokulala, ngakumbi kwabo banolala (, 14,).

Indima yeMagnesium ekukhuthazeni ukulala kucingelwa ukuba inxulumene nokukwazi kwayo ukunciphisa ukudumba. Ukongeza, inokunceda ukunciphisa amanqanaba oxinzelelo lwehortis cortisol, eyaziwayo ukuphazamisa ukulala (,).

Nangona kunjalo, ngaphandle koku, uphando ngeeamangile kunye nokulala kunqabile.

Olunye uphononongo luvavanye iziphumo zokondla iigundane i-400 milligrams (mg) yokukhutshwa kweamangile. Kufumanise ukuba iigundane zilala ixesha elide kwaye zinzulu ngakumbi kunangaphambili ngaphandle kokutya isicatshulwa seamangile (16).

Iziphumo ezinxulumene nobuthongo ezinokubakho kwii-almonds ziyathembisa, kodwa izifundo zoluntu ngokubanzi ziyafuneka.

Ukuba ufuna ukutya iiamangile ngaphambi kokulala ukumisela ukuba zichaphazela umgangatho wakho wokulala, i-ounce enye (28-gram) ekhonzayo, okanye malunga nesandla, kufuneka yanele.

Ii-almonds zingumthombo we-melatonin kunye ne-magnesium yokunyusa ubuthongo, iipropathi ezimbini ezinokubenza babe kukutya okumnandi ngaphambi kokulala.

2. ETurkey

I-Turkey iyanandi kwaye isondlo.

Iphezulu kwiprotheni, kunye ne-turkey eyosiweyo ebonelela phantse i-8 yeeprotein ngeyunce (28 gram). Iprotheni ibalulekile ekugcineni izihlunu zomelele kwaye ulawule nomdla wakho (18).

Ukongeza, iturkey ngumthombo othobekileyo weevithamini kunye neeminerals, ezinje nge riboflavin kunye ne phosphorus. Ngumthombo ogqwesileyo we-selenium, ene-3-ounce esebenza ngokubonelela nge-56% yeXabiso lemihla ngemihla (DV) (19).

I-Turkey ineempawu ezimbalwa ezichaza ukuba kutheni abanye abantu bedinwa emva kokuyitya okanye becinga ukuba ikhuthaza ukulala. Eyona nto ibaluleke kakhulu, iqulethe i-amino acid tryptophan, eyonyusa imveliso ye-melatonin (, 21).

Iprotein e-turkey inokuba negalelo kumandla ayo okukhuthaza ukudinwa. Kukho ubungqina bokuba ukutya iiprotheyini eziphakathi ngaphambi kokulala kunxulunyaniswa nomgangatho wokulala ongcono, kubandakanya nokuvuka kancinci ubusuku bonke ().

Olunye uphando luyimfuneko ukuqinisekisa indima enokubakho ye-turkey ekuphuculeni ukulala.

I-Turkey inokuba kukutya okumnandi ukutya ngaphambi kokulala ngenxa yexabiso eliphakamileyo leprotein kunye ne-tryptophan, zombini ezinokubangela ukudinwa.

3. Iti ye-Chamomile

Iti ye-Chamomile yi-herbal tea eyaziwayo enokunika izibonelelo ezahlukeneyo zempilo.

Iyaziwa kakhulu ngeencasa zayo. I-Flavones yiklasi le-antioxidants elinciphisa ukudumba okuhlala kukhokelela kwizifo ezingapheliyo, ezinje ngomhlaza kunye nesifo sentliziyo ().

Kukho ubungqina bokuba ukusela iti ye-chamomile kunokunyusa amajoni akho omzimba, ukunciphisa uxinzelelo kunye noxinzelelo, kunye nokuphucula impilo yolusu. Ukongeza, iti ye-chamomile ineempawu ezizodwa ezinokuphucula umgangatho wokulala (,, 25).

Ngokukodwa, iti ye-chamomile ine-apigenin. Le antioxidant ibophelela kwii-receptors ezithile kwingqondo yakho ezinokuthi zikhuthaze ukulala kunye nokunciphisa ukulala (,).

Olunye uphononongo luka-2011 kubantu abadala abangama-34 bafumene abo batya i-270 mg ye-chamomile ekhutshwe kabini yonke imihla kwiintsuku ezingama-28 balala imizuzu eli-15 ngokukhawuleza kwaye banamava okuvuka okungaphantsi kobusuku xa kuthelekiswa nabo bangakhange basebenzise isicatshulwa ().

Olunye uphononongo lufumanise ukuba abasetyhini abasela iti ye-chamomile kwiiveki ezi-2 baxele umgangatho ophucukileyo wokulala xa kuthelekiswa nabantu abangaseliyo.

Abo basela iti ye-chamomile nabo baneempawu ezimbalwa zokudakumba, ezihlala zihambelana neengxaki zokulala ().

Ukusela iti ye-chamomile ngaphambi kokuba ulale ngokuqinisekileyo kufanelekile ukuzama ukuba ufuna ukuphucula umgangatho wokulala kwakho.

Iti ye-Chamomile inee-antioxidants ezinokukhuthaza ukulala, kwaye ukusela kubonisiwe ukuphucula umgangatho wokulala ngokubanzi.

4. Kiwi

I-Kiwis yikhalori ephantsi kwaye ineziqhamo ezinesondlo kakhulu.

Isiqhamo esinye sinee-calories ezingama-42 kunye nenani elibalulekileyo lezondlo, kubandakanya i-71% ye-DV ye-vitamin C. Inika amadoda nabasetyhini i-23% kunye ne-31%, ngokwahlukeneyo, i-vitamin K abayifunayo suku ngalunye.

Inenani elifanelekileyo le-folate kunye ne-potassium kunye neeminerali ezininzi ezilandelwayo (30, 31).

Ngapha koko, ukutya i-kiwis kunokunceda impilo yakho yokugaya ukutya, kunciphise ukuvuvukala, kwaye kunciphise i-cholesterol yakho. Ezi ziphumo zibangelwe ngamanani aphezulu e-fiber kunye ne-carotenoid antioxidants ababonayo (,).

Ngokwezifundo ezinokubakho ekuphuculeni umgangatho wokulala, i-kiwis inokuba yenye yezona zinto zityiwayo ngaphambi kokuba ulale.

Kwisifundo seveki ezi-4, abantu abadala abangama-24 badla ii-kiwifruits ezimbini iyure enye ngaphambi kokuba balale ubusuku ngabunye. Ekupheleni kophononongo, abathathi-nxaxheba balala nge-42% ngokukhawuleza ngakumbi kunangexa bengakhange batye nantoni na ngaphambi kwexesha lokulala.

Ukongeza, amandla abo okulala ubusuku bonke ngaphandle kokuvuka bephuculwe yi-5%, ngelixa ixesha labo lokulala lilonke lenyuke nge-13% (34).

Iziphumo zokunyusa ukulala kwe-kiwis ngamanye amaxesha zibangelwa yi-serotonin. I-Serotonin yimichiza yobuchopho enceda ukulawula umjikelo wakho wokulala (, 34,).

Kukwacetyisiwe ukuba ii-antioxidants ezichasayo kwi-kiwis, ezinje nge-vitamin C kunye ne-carotenoids, inokuba noxanduva lokukhuthaza ukulala (34,).

Ubungqina obuninzi besayensi buyafuneka ukumisela iziphumo ezinokubakho kwi-kiwis ekuphuculeni ukulala. Nangona kunjalo, ukutya i-1-2 ye-kiwis ephakathi ngaphambi kokulala kunokukunceda ulale ngokukhawuleza kwaye ulale ixesha elide.

Ii-Kiwis zityebile kwi-serotonin kunye ne-antioxidants, zombini ezinokuphucula umgangatho wokulala xa zityiwe ngaphambi kokulala.

5. Ijusi yeswekile yetart

Ijusi ye-cherry ye-tart inezibonelelo ezithile zempilo.

Okokuqala, inikezela ngezixa ezimbalwa zezinto ezimbalwa ezinesondlo, ezinje ngemagniziyam kunye nefosforasi. Ngumthombo olungileyo we potassium nawo.

I-ounce eziyi-8 (i-240-milliliter) ekhonza iqulethe i-17% ye-potassium efunwa ngumfazi ngosuku ngalunye kunye ne-13% ye-potassium edingwa yindoda yonke imihla,, 38).

Ukongeza, ngumthombo otyebileyo wee-antioxidants, kubandakanya i-anthocyanins kunye ne-flavonols (,,).

Ijusi yetart cherry iyaziwa nangokukhuthaza ukulala, kwaye ide ifundwe ngendima yayo yokuthomalalisa. Ngenxa yezi zizathu, ukusela i-tart cherry juice ngaphambi kokulala kunokuphucula umgangatho wakho wokulala (,).

Iziphumo zokunyusa ubuthongo kwijusi yetsheri ngenxa yexabiso eliphakamileyo le-melatonin (,,).

Kwisifundo esincinci, abantu abadala abanobuthongo basela i-ounces eziyi-8 (240 ml) yejusi ye-cherry kabini ngemini iiveki ezi-2. Balala imizuzu engama-84 ubude kwaye baxela umgangatho wokulala ongcono xa kuthelekiswa naxa bengazange basele ijusi ().

Nangona ezi ziphumo zithembisa, uphando olubanzi ngakumbi luyafuneka ukuqinisekisa indima yejusi yetsheri ekuphuculeni ukulala nokukhusela ukulala.

Nangona kunjalo, ukusela i-tart cherry juice ngaphambi kokulala kufanelekile ukuba uzame ukuba unengxaki yokuwa okanye ukulala ebusuku.

Ijusi ye-cherry ye-tart iqulethe i-hormone ekhuthaza ukulala i-melatonin kwaye inokukunceda ukuba ulale kakuhle ebusuku.

6. Iintlanzi ezinamafutha

Iintlanzi ezinamafutha, ezifana nesalmon, ityhuna, itrout kunye ne-mackerel, zisempilweni ngendlela emangalisayo. Yintoni ebenza bahluke ziimali zabo ezizodwa zevithamini D.

Umzekelo, i-ounce e-3 (85-gram) esebenza nge-salmon ye-sockeye iqulethe iiyunithi ezingama-570 zamazwe ngamazwe (IU) ze-vitamin D. Yiyo i-71% ye-DV yakho. Ukusebenza okufanayo kwe-rainbow trout efama iqulethe i-81% ye-DV yakho (44).

Ukongeza, iintlanzi ezinamanqatha ziphezulu kwi-omega-3 fatty acids, ngakumbi i-eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA).

I-EPA kunye ne-DPA zaziwa ngokunciphisa ukudumba. Ukongeza, i-omega-3 fatty acids inokukhusela kwisifo sentliziyo kunye nokunyusa impilo yengqondo (,).

Indibaniselwano ye-omega-3 fatty acids kunye nevithamin D kwintlanzi enamafutha inamandla okuphucula umgangatho wokulala, njengoko zombini zibonisiwe ukuba zonyusa imveliso ye-serotonin (, 47,).

Kwesinye isifundo, amadoda atya i-10.5 iigram (300 gram) ye-salmon yaseAtlantic kathathu ngeveki iinyanga ezintandathu alala malunga nemizuzu eli-10 ngokukhawuleza kunamadoda atya inyama yenkukhu, inyama yenkomo, okanye inyama yehagu.

Esi siphumo bekucingelwa ukuba sisiphumo sikavithamini D. Abo bakwiqela leentlanzi babenamanqanaba aphezulu evithamini D, eyayinxulunyaniswa nokuphucuka okubonakalayo kumgangatho wokulala ().

Ukutya ii-ounces ezimbalwa zeentlanzi ezinamanqatha ngaphambi kokuba ulale kunokukunceda ulale ngokukhawuleza kwaye ulale nzulu. Izifundo ezingaphezulu ziyafuneka ukwenza isigqibo malunga nokubanakho kweentlanzi ezinamafutha ukuphucula ukulala.

Iintlanzi ezinamanqatha zingumthombo omkhulu wevithamini D kunye ne-omega-3 fatty acids, zombini ezinendawo ezinokuphucula umgangatho wokulala kwakho.

7. IiWalnuts

I-Walnuts ziintlobo ezithandwayo zomthi womthi.

Zininzi kwizondlo ezininzi, ukubonelela ngaphezulu kwe-19 iivithamini kunye neeminerals, ukongeza kwi-1.9 gram yefayibha, kwi-1-ounce (28-gram) ekhonza. IiWalnuts zityebile ngokukodwa kwimagnesium, i-phosphorus, i-manganese, kunye ne-copper ().

Ukongeza, i-walnuts ingumthombo omkhulu wamafutha asempilweni, kubandakanya i-omega-3 fatty acids kunye ne-linoleic acid. Banikezela nge-4.3 yeeprotheyini ngeyuniyusi, enokuba luncedo ekunciphiseni ukutya (18,, 51).

IiWalnuts zinokunyusa impilo yentliziyo. Baye bafundelwa ukukwazi kwabo ukunciphisa amanqanaba aphezulu e-cholesterol, eyona nto ingumngcipheko wesifo senhliziyo ().

Ngaphezu koko, abanye abaphandi bathi ukutya i-walnuts kuphucula umgangatho wokulala, njengoko ingomnye wemithombo yokutya efanelekileyo ye-melatonin (, 53).

I-fatty acid makeup ye-walnuts nayo inokuba negalelo ekulaleni ngcono. Banikezela nge-alpha-linolenic acid (ALA), i-omega-3 fatty acid eguqukele kwi-DHA emzimbeni. I-DHA inokunyusa imveliso ye-serotonin (,).

Akukho bungqina buninzi bokuxhasa amabango malunga nama-walnuts aphucula ubuthongo. Ngapha koko, khange kubekho zifundo ezijolise ngokukodwa kwindima yabo ekukhuthazeni ukulala.

Nokuba kwenzeka ntoni, ukuba unengxaki yokulala, ukutya ii-walnuts ngaphambi kokulala kunokunceda. Malunga ne walnuts encinci yinxalenye eyaneleyo.

IiWalnuts zineempawu ezimbalwa ezinokukhuthaza ukulala okungcono. Umzekelo, zingumthombo omkhulu we-melatonin kunye namafutha asempilweni.

8. Iti yePillionflower

Iti yePassionflower yenye iti yemifuno ebisetyenziswa ngokwesiko ukunyanga izifo ezininzi.

Ingumthombo otyebileyo we-flavonoid antioxidants. I-Flavonoid antioxidants yaziwa ngendima yabo yokunciphisa ukudumba, ukonyusa impilo yomzimba, kunye nokunciphisa umngcipheko wesifo sentliziyo ().

Ukongeza, iti ye-passionflower ifundelwe amandla ayo okunciphisa uxinzelelo.

I-antioxidant apigenin inokuba noxanduva lokunciphisa uxinzelelo lwe-passionflower. I-Apigenin ivelisa isiphumo sokuzolisa ngokubophelela kwii-receptors ezithile kwingqondo yakho ().

Kukwakho nobunye ubungqina bokuba i-passionflower inyusa imveliso yeekhemikhali zobuchopho ze-gamma aminobutyric acid (GABA). I-GABA isebenza ukunqanda ezinye iikhemikhali zobuchopho ezibangela uxinzelelo, ezinje nge-glutamate ().

Iimpawu zokuthomalalisa iti ye-passionflower inokukhuthaza ukulala, kungaluncedo ukuyisela ngaphambi kokuba ulale.

Kwisifundo seentsuku ezisi-7, abantu abadala abangama-41 basela ikomityi yeti ye-passionflower ngaphambi kokulala. Balinganise umgangatho wabo wokulala ngokungcono xa besela iti xa kuthelekiswa naxa bengazange basele iti ().

Uphando olungakumbi luyafuneka ukumisela ukuba i-passionflower ikhuthaza ukulala.

Iti yePassionflower iqulethe i-apigenin kwaye inesakhono sokwandisa imveliso ye-gamma aminobutyric acid (GABA). Oku kunokuchaphazela ukulala.

9. Irayisi emhlophe

Irayisi emhlophe yingqolowa etyiwa kakhulu njengokutya okuxhaphakileyo kumazwe amaninzi.

Umahluko omkhulu phakathi kwerayisi emhlophe nebomvu kukuba irayisi emhlophe isuswe i-bran kunye neentsholongwane. Oku kuyenza ibe phantsi kwifayibha, izakhamzimba, kunye ne-antioxidants.

Nangona kunjalo, irayisi emhlophe iqulethe isixa esifanelekileyo seevithamini kunye neeminerals.

I-ounce ezi-4 (i-79-gram) yokuhambisa irayisi emhlophe ibonelela nge-19% yeemfuno zakho zemihla ngemihla. Ikwabonelela nge-21% yeemfuno zemihla ngemihla ze-thiamine yamadoda kunye ne-22% yeemfuno zemihla ngemihla ze-thiamine yabasetyhini (, 60, 61).

I-ounce ezi-4 (i-79-gram) yokukhonza irayisi emhlophe eneenkozo ezinde ine-13% ye-DV yakho ye-manganese (10).

Irayisi emhlophe iphezulu kwii-carbs, ukubonelela nge-22 gram kwi-4-ounce (79-gram) ekhonza. Umxholo wayo we-carb kunye nokungabikho kwefayibha kunegalelo kwisalathiso sayo se-glycemic index (GI). Isalathiso se-glycemic sisilinganiselo sokutya okukonyusa ngokukhawuleza iswekile yegazi (,).

Kucetyisiwe ukuba ukutya ukutya nge-GI ephezulu, efana nerayisi emhlophe, ubuncinci iyure e-1 ngaphambi kokulala kunokunceda ukuphucula umgangatho wokulala ().

Olunye uphononongo luthelekise imikhwa yokulala yabantu abayi-1,848 esekwe ekutyeni kwabo irayisi, isonka, okanye iiodle. Ukutya irayisi ephezulu kunxulunyaniswa nokulala okungcono kunesonka okanye ii-noodle, kubandakanya nokulala ixesha elide ().

Ngaphandle kwendima enokubakho yokutya irayisi emhlophe ekukhuthazeni ukulala, kungcono isetyenziswe ngokumodareyitha ngenxa yexabiso layo eliphantsi lokuthelekisa ifayibha kunye nezondlo.

Irayisi emhlophe inokuba luncedo ukuyitya ngaphambi kokulala ngenxa yesalathiso sayo se-glycemic index (GI). I-GI ephezulu inokukhuthaza ukulala okungcono.

Okunye ukutya neziselo ezinokukhuthaza ukulala

Ukutya nezinye iziselo ezininzi zinempahla yokukhuthaza ukulala. Umzekelo, zinokuba nexabiso eliphezulu lezakhamzimba ezinjenge-tryptophan.

Nangona kunjalo, kwezinye iimeko, kukho uphando oluncinci kwiziphumo zazo ezithile ekulaleni.

• Iimveliso zederi: Iimveliso zobisi, ezifana neglasi yobisi, i-cottage cheese, kunye ne-yogurt elula, ziyimithombo eyaziwayo ye-tryptophan. Ubisi lubonakalisiwe ukuphucula ukulala kubantu abadala, ngakumbi xa bebambene nomthambo wokukhanya (,, 66).
• Iibhanana: Iipeyile zebhanana ziqukethe i-tryptophan kwaye iziqhamo ngokwazo zingumthombo othobekileyo wemagniziyam. Zombini ezi zinto zinokukunceda ukuba ulale kakuhle (14, 67).
• Oatmeal: Ngokufana nerayisi, i-oatmeal iphezulu kwi-carbs ene-fiber ethe kratya kwaye kuye kwaxelwa ukuba kubangela ukozela xa kutyiwa ngaphambi kokulala. Ukongeza, ii-oats zingumthombo owaziwayo we-melatonin ().

Okunye ukutya neziselo, ezinje ngeemveliso zobisi, iibhanana kunye ne-oatmeal, zikwanazo nezakhamzimba ezaziwa ukuphucula umgangatho wokulala. Uphando oluthile kwiziphumo zokulala lunokulinganiselwa, nangona kunjalo.

Umgca wezantsi

Ukulala ngokwaneleyo kubaluleke kakhulu kwimpilo yakho.

Ukutya kunye neziselo ezininzi zinokunceda.Kungenxa yokuba ziqulathe ukulala okulawula iihormoni kunye neekhemikhali zobuchopho, ezinje nge-melatonin kunye ne-serotonin.

Okunye ukutya neziselo kunamanani aphezulu ee-antioxidants kunye nezakha mzimba, ezinje ngemagniziyam kunye ne-melatonin, ezaziwayo ukuphucula ubuthongo ngokukunceda ulale ngokukhawuleza okanye ulale ixesha elide.

Ukufumana izibonelelo zokutya okuphucula ubuthongo kunye neziselo, kungangcono ukuzitya iiyure ezi-2-3 ngaphambi kokulala. Ukutya kwangoko ngaphambi kokuba ulale kunokubangela imiba yokugaya ukutya, efana ne-acid reflux.

Ngokubanzi, uphando olongezelelekileyo luyimfuneko ukugqiba indima ekhethekileyo ekutyeni nasekuseleni ekukhuthazeni ukulala, kodwa iziphumo zazo ezaziwayo ziyathembisa.