Ufuna ukulala omkhulu? Khona-ke afake ekudleni kwakho, lezi 23 umkhiqizo

Kunezinto eziningi ezingathuthukisa ikhono ubuthongo bakho, isibonelo, igwebu okugeza noma isixazululo ukulala ngaphandle izingubo. Nokho, ukudla okudlayo kungathikameza indlela ukulala. Nalu uhlu ukudla eyokusiza ngcono nobuthongo.

yenkomo

Inyama yenkomo iqukethe ngokwanele tryptophan - acid, ehilelekile ukukhiqizwa zemvelo kwe-melatonin. Kuyinto i-hormone esiza umzimba wethu ukuze alawule ubuthongo. Ngaphezu kwalokho, yenkomo futhi inovithamini _B3, nensimbi, ezisiza bakhululeke ekukhathazekeni.

tuna

Le nhlanzi iwumthombo omuhle ka-omega-3 okunamafutha acid, okuyinto ziwusizo ukulawulwa umjikelezo wokulala.

salmon

Salmon iqukethe Omega-3, okwenza kube i dish enhle eyodla, uma ufuna ukuthola ukuphumula kahle ebusuku.

i-halibut

Lena enye inhlanzi, okuyinto kuyogcina eziningi Omega-3.

ithanga

Ithanga kumele kusetshenziswe hhayi kuphela nge-Halloween. Ingahle ibizwe superfood alale, ngoba iqukethe eziningi calcium, magnesium, i-omega-3, nethusi chromium. Konke lokhu izakhi neqhaza ngcono ukulala.

asparagus

Asparagus iqukethe Vitamin B, i-calcium ne-magnesium, okwenza kube yilokho okuvezwa side dish eyodla.

beetroot

Kulesi yemifino eziningi calcium ne-magnesium, okuyinto entula emzimbeni abantu abaningi. Ukuntula salezi zici kuholela ukuphazamiseka ezindleleni zokulala.

artichokes

Uma ukuthola kunzima ukuba ubuthongo, zama ukwengeza artichokes ekudleni kwakho. They are gcwele of yensimbi, esiza bakhululeke ekukhathazekeni.

ulwelwe

Ukusetshenziswa ulwelwe ukuthi kukhona umthombo ocebile tryptophan, ingakusiza ukulala ubusuku bonke.

ukwatapheya

It kuvela, ubhontshisi ne ukwatapheya eyodla ingakusiza balale nakangcono ebusuku. Liqukethe eziningi B amavithamini, ezisiza alawule ubuthongo.

zasemazweni

imifino eluhlaza ezifana isipinashi, iklabishi Chinese, egcwele magnesium namavithamini B, ezisiza ukuthuthukisa ubuthongo.

broccoli

Broccoli eqhukethe yensimbi, kodwa lokhu akulona inzuzo yayo kuphela. It kuvela ukuthi lokhu yemifino kusiza ukuqeda caffeine emzimbeni wakho, okuyinto Zingaphazamisa ubuthongo bakho.

ishayela

Izitshalo zihlanganisa ubhontshisi, udali, usoya futhi uphizi. Ziyakwazi ocebile B amavithamini folic acid, ama-ke, laba kanjani nesandla somthetho we-serotonin.

alimondi

Ama-alimondi agcwele izakhi anomthelela ubuthongo okunempilo, kuhlanganise Omega-3, amavithamini B, magnesium calcium.

walnuts

walnuts Ukudla ingakusiza balale nakangcono, ngoba ziqukethe tryptophan, i-calcium, magnesium selenium. Ungakwazi udle nabo wedwa noma kwengezwe salads kanye Ungadla.

oats

oatmeal Plain ngezithelo namantongomane kuzokusiza uhlale egcwele. Ngaphezu kwalokho, i-oats eqhukethe yethusi, okuyinto lihlotshaniswa ngcono izinga ubuthongo.

nokunye okufana nokolweni

Njengo-oats, nokunye okufana nokolweni iqukethe yethusi fibre ezisiza ekulawuleni amazinga kashukela egazini ubuthongo bakho.

yogurt Greek

yogurt ngesiGreki kuwusizo kakhulu kulabo bantu unenkinga ngilale. Iqukethe probiotics, okungase kuthinte ukukhiqizwa kwe-melatonin.

ushizi yesikimu

Uma ubufuna sekwephuzile ebusuku isidlo, kungcono ukuba ukhethe ephansi fat cottage shizi. Yiqiniso, ngaphambi kokulala kangcono hhayi ukudla, hhayi ukuphoqelela umzimba wakho ukusebenzisa lonke inqubo ukugaya. Kodwa ezimweni ezibucayi, makudle the izaqheqhe njengoba iqukethe amazinga aphezulu tryptophan.

ubhanana

Sinenkosi eziningi magnesium, esiza ekulawuleni umjikelezo wokulala.

cherry omuncu

Lezi amajikijolo ane inani elikhulu melatonin kuqhathaniswa nezinye izithelo.

kiwi

Kiwi kusiza umzimba umkhiqizo wethu serotonin, esithinta isimo.

itiye herbal

zezinkambi Engamakhambi ingakusiza uphumule ngaphambi sokulala. Khetha i-lavender noma chamomile, okuyinto kunomphumela enamandla kakhulu ukuzola.