Ukutya kwee-insomniacs (kunye nemenyu)
Umxholo
- Ukutya okukhuthaza ukulala
- 1. I-Tryptophan
- 2. Magnesium
- 3. Ukutya okunotye kakhulu kwi-omega-3 kunye nevithamini D
- 4. Ikhalsiyam
- Ukutya okunokubangela ukulala
- Ukutya kufanele ukuba njani
- Imenyu yokulwa ukulala
Ukuphuthelwa yingxaki yezempilo echaphazela abantu abaninzi kwaye inokuchaphazeleka kukutya, njengoko kukho ukutya okuthile okuvuselelayo kwaye kuyayithanda le meko, njengoko kunjalo nepepile kunye necaffeine, umzekelo.
Ukongeza, kukho okunye ukutya okunceda ukulwa ukuphuthelwa, okufana namandongomane, angumthombo olungileyo we-melatonin, ihomoni eveliswa emzimbeni kwaye inoxanduva lokuphucula umgangatho wokulala. Oku kutya kufuneka kufakwe ekutyeni kwaye kudliwe yonke imihla ukuze kuyinxalenye yonyango lokulala oluboniswe ngugqirha.
Ukutya okukhuthaza ukulala
Ukutya okuphambili okunceda ukulwa nokuqaqanjelwa zezi zinto ziqulathe:
1. I-Tryptophan
I-Tryptophan iyayithanda imveliso ye-melatonin emzimbeni, ngaphandle kokulawula ukulala i-antioxidant, ine-neuroprotective effects, i-anti-inflammatory effects, iphucula amajoni omzimba, phakathi kwabanye. Ukongeza, iyanceda ukuvelisa i-serotonin, inciphisa ukuzola kunye nokozela.
Ukutya okunotye kwi-tryptophan yi-turkey, ubisi, inyama, i-oats, isalmon, iitumato, itshizi emhlophe, i-kiwi, amandongomane, iiamangile, ubisi lwerayisi kunye nobusi.
2. Magnesium
I-Magnesium inokunceda ukuphucula umgangatho wokulala, njengoko inciphisa amanqanaba e-cortisol, ihomoni enxulumene noxinzelelo ethintela ukulala. Ukongeza, yonyusa i-GABA, i-neurotransmitter ekhuthaza ukuphumla kunye nokulala.
Ukutya okutyebileyo kule minerali yigalikhi, iibhanana, ii-walnuts, iiamangile, iziqhamo, isonka, iimbotyi kunye nerayisi emdaka, isalmon kunye nesipinatshi.
3. Ukutya okunotye kakhulu kwi-omega-3 kunye nevithamini D
Ukutya okunotyebi kwi-omega-3 kunye nevithamini D kubalulekile kwimveliso ye-serotonin, imichiza yobuchopho ephucula ukulala. Ukutya okunotye ivithamin D yikhowudi yesibindi ye-cod, isalmon, ubisi, iqanda, inyama, isardadi kunye nebhotolo.
Ukutya okutyebileyo kwi-omega-3s yioyile yeflakisi, isalmon, isardadi, iflakisi kunye nembewu ye-chia, ityhuna, isherring kunye namandongomane.
4. Ikhalsiyam
Ukunqongophala kwe-calcium emzimbeni kunokunxulumana nokuphuthelwa, kuba yinto ebalulekileyo yezimbiwa ukuqinisekisa imveliso ye-serotonin. Ke ngoko, kuyacetyiswa ukuba wandise ukutya kwakho kokutya okune-calcium, njenge yogurt ecacileyo kunye nobisi, ngakumbi ngaphambi kokulala. Elinye icebo kukusela ikomityi enye yobisi olushushu ngaphambi kokulala.
Ukutya okunokubangela ukulala
Abantu abaphethwe kukungalali kufuneka bakuphephe ukutya okuvuselela inkqubo ye-nervous system, kuba kunokwenza ukulala kube nzima: ikofu, iziselo ezinamandla, iziselo ezibandayo, iti emnyama, iti yeqabane, iti eluhlaza, ijinja, ipepile, itshokholethi kunye neaçaí.
Oku kutya kufuneka kuthintelwe emva kwentsimbi yesi-4, njengoko ingqondo inexesha elininzi lokufumana iimpembelelo zombane eziyimfuneko ekulawuleni ukulala kwaye ngaloo ndlela kuqinisekiswe ukulala kamnandi ebusuku.
Ukongeza, kubalulekile ukunqanda ukutya okuthosiweyo, okunamafutha amaninzi, iswekile esulungekisiweyo okanye ukutya okuninzi kakhulu kufutshane nexesha lokulala, njengoko kunokubangela ukungaginyeki komzimba kwaye kuchaphazele ukulala.
Ukutya kufanele ukuba njani
Kubalulekile ukuba ukutya okuvunyelweyo kufakwe kukutya kwemihla ngemihla, kuthintelwe izikhuthazi emva kwemini nasebusuku. Ukongeza, kuya kufuneka ukunqabe ukutya kufutshane kakhulu nexesha lokulala kwaye ungayibukeli iTV ngelixa usitya, kunokuba yinto enomdla ukuba nesuphu eshushu ngexesha lesidlo ukukhuthaza ukulala.
Kukwabalulekile ukugcina iishedyuli rhoqo ngokunxulumene nokutya kunye nexesha lokulala kunye nokuvuka. Kuyenzeka ukuba usele iti yeapile ngaphambi kokuba ulale, njengoko inezinto ezinceda ukuzola, ukukhuthaza ukulala nokunciphisa ukulala, ngenxa yokuba iqulethe i-apigenin, i-antioxidant esebenza kwi-receptors yokulala kwingqondo.
Imenyu yokulwa ukulala
Le theyibhile ilandelayo ibonisa umzekelo wemenyu yokulwa ukulala.
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | 1 indebe yekofu kunye nobisi + 2 izilayi zesonka esingumgubo kunye netshizi emhlophe + iapile | 1 indebe ye-yogurt ecacileyo + 4 yonke i-toast epheleleyo kunye ne-ricotta + 1 i-tangerine | 1 indebe yekofu enobisi + i-oat pancakes kunye nebhanana kunye nesinamon + 1 icephe lebhotolo yamandongomane |
| Izimuncumuncu | Isinye samantongomane + 1 ibanana | Isilayi esinye sevatala | I-yogurt ecacileyo ye-1 + 1 col yeeflakisi kunye ne-oat flakes + 1 ithisipuni yobusi |
| Isidlo sasemini isidlo sangokuhlwa | I-wholegrain pasta ene-tomato yendalo kunye ne-tuna + i-asparagus ngeoli yeoli + 1 iorenji | Iigram ezili-100 zesalmon + amacephe erayisi emdaka + isaladi yespinatshi ngecephe le-1 leoyile yomnquma + izihlahla ezi-3 | Isobho senkukhu eneembotyi ezimhlophe, iitapile kunye nemifuno + 1 isilayi sevatala |
| Isidlo sangokuhlwa | 1 i-yogurt ecacileyo kunye ne-kiwi e-1 eqoshiwe | 1 iglasi yobisi olushushu + i-3 toast epheleleyo ngeshizi emhlophe | 1 indebe ye-melissa tea + banana kunye ne-pinch yesinamon |
Izixa ezibandakanyiweyo kule menyu ziyahluka ngokobudala, isini, isenzo somzimba kwaye kunokubakho isifo esithile esinxulunyaniswa okanye akunjalo, ke eyona nto ilungileyo kukufuna isikhokelo kwincutshe yesondlo ukwenza uvavanyo olupheleleyo kunye nokubala esona sicwangciso sesondlo sifanelekileyo. kwiimfuno zomntu.
Jonga ezinye iingcebiso zokuba ubuthongo kufuneka bube njani:
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