Yini okufanele futhi akufanele adle ngaphambi kokulala: imikhiqizo 30

Ucwaningo luye lwabonisa ukuthi izinkinga ubuthongo kungaholela ukudla kanye isisindo somzimba. Kulokhu, ukungakwazi ukulala kungase kuhlobane yokuthi udla phambi kokuyolala. It kuvela ukuthi ukuqwasha anganikeza hhayi kuphela ukuba imisebe eyingozi evela zobuchwepheshe, kodwa futhi lokho yokudla kusihlwa. Eminye imikhiqizo eziphula ukulala, kuyilapho abanye, kunalokho, usiza ukuqinisa ke. Qalisa nalabo esiza!

Noma yini

Uma ulale sizibona indlala, ke kungathiya inqubo ukuncipha. Ngakolunye uhlangothi, uzoba ugcine kilojoule, ngakolunye uhlangothi, kwentaba e ubuhlungu esiswini ukulala noma uvuke ebusuku. Yidla noma yini ngoba kungekho kilojoule engaphezu kwamakhulu amabili. Lokhu kuyoba okwanele ukuqeda indlala.

kiwi

Lezi izithelo asiza ulale kahle. Isifundo abahlanganyeli esadla ezimbili kiwifruit sehora ngaphambi sokulala, embozwe ngokushesha amaphesenti amathathu nanhlanu kunabantu ungadli ikiwi. Futhi Antioxidants carotene ne amavithamini C no E, ikiwi iqukethe serotonin ekusizeni ubuthongo.

cherry

Ukulala kubaluleke kakhulu uma ufuna imizamo yakho yokudla nokuvivinya umzimba zehlulekile. It ikuvumela ukulala ukuze siphinde sithole emva Amazing. Cherry mahle ekuthuthukiseni ubuthongo. Uma uphuza ingilazi cherry juice, wena uzalala ezinde futhi eziqinile. Zonke ngoba cherry ziqukethe-melatonin, i-hormone kuwuphawu ubuchopho ukuthi ngiyolala.

Ishq ne ubisi yesikimu

Ngokuvamile udle wokudla kwasekuseni, nokho, kukho olukhulu kusihlwa. Ubisi iqukethe tryptophan acid acid, ekhuthaza-serotonin. Ngaphezu kwalokho, ukudla okunothe carbohydrate, ukusiza ukulala ngokushesha.

ubhanana

Ubhanana awumthombo omuhle kakhulu we-potassium ne-magnesium. Basiza ubuthongo by eziphumulele imisipha. Ucwaningo luye lwabonisa ukuthi i-magnesium kunomphumela omuhle izinga ubuthongo kubantu abanenkinga yokuqwasha, okwandisa isikhathi holidi nokusiza baphaphame. Ngaphezu kwalokho, ubhanana aqukethe tryptophan, kusiza serotonin futhi melatonin.

alimondi

Nuts - lena komunye umthombo ezinhle magnesium, eziphumulele imisipha. Kuyinto engcono kakhulu yokubhekana nezinselele umsebenzi alimondi, ngoba iqukethe ne-calcium. Calcium kusiza ubuchopho ukucubungula tryptophan acid acid ukuze melatonin.

isipinashi

Isipinashi - lena ngumngane omkhulu indoda, abaphethwe nokuqwasha. Akukona nje kuphela ukuthi iwumthombo omuhle kakhulu wamazwi tryptophan, kodwa futhi unothile-folic acid, i-magnesium, _B6 no-C, esiza ukukhiqizwa serotonin futhi melatonin. Ngaphezu kwalokho, isipinashi iqukethe glutamine, i-acid acid, umzimba okhanda amanye amathuba ukuqeda ubuthi.

imikhiqizo inyama

Tryptophan kuqukethwe imikhiqizo inyama, isibonelo skinless e inkukhu noma turkey. Ngisho ingxenye encane kuyinto eyanele ukuze afeze iphupho lakho libe namandla futhi ezijulile.

Ephansi fat yogurt

Ukuze agcwalise tryptophan umzimba, sihlanganise ephansi fat ngesiGreki yogurt, uju kanye nobhanana. I iyogathi and bananas aqukethe tryptophan, ngaphandle ubhanana abacebile carbohydrate. Uma silambile, ungakwazi ukwengeza ukuze isidlo ngisho oatmeal.

Iphinathibhatha ku kakolweni lonke isinkwa

yokubhaka Wholegrain iyasiza, ngoba uqukethe amavithamini kanye magnesium. Hlanganisa lesi sinkwa nge iphinathibhatha egcwele tryptophan, ungakwazi ukwengeza uju kanye nobhanana.

cottage shizi

Kufanele angali ngokuphelele ukudla ngaphambi kokulala, kuyoba kukuvikele ukuncipha. Kunokuba abalambako, adle ushizi abanye. It has amaningi futhi tryptophan likhona. Hlanganisa i-cottage shizi nge hummus noma guacamole.

Tea nge Passion

Yikuphi kuyinkinga kuphela abakwazi ukuxazulula inkomishi yetiye! zezinkambi Abaningi herbal kukhona nomphumela omuhle sine, okuyinto zinikeza flavonoid. Ngo itiye Passion zikhona izinto ezisiza ukuba ngehlise umoya futhi ukuqeda ukucindezeleka kwemizwa.

Tea nge lemon namafutha

Lokhu omunye itiye eziphumulele - lemon namafutha kuyinto sine zemvelo. Ngaphezu kwalokho, kuyasiza ukulwa nokuphazamiseka kwempilo ubuthongo.

Tea nge valerian

Valerian eside adumile njengoba sine omnene. Abantu abaphuza le itiye, waphawula ngcono izinga ubuthongo.

Tea ne Uhobhane

Ngo Uhobhane nethonya sine ngakho ukuyisebenzisa itiye isiza kanjani ukulwa ukuqwasha. Abacwaningi bathola ukuthi isizathu izinto eziqukethwe amahlamvu. Uhobhane kusiza yokubhekana nokukhathazeka futhi uba melatonin. Lokhu kuyindlela enhle kakhulu, kodwa lokuphekiwe - eziyingozi! Le mikhiqizo ukuze watch out for kusihlwa.

Coffee neziphuzo ezibandayo

Cishe uyazi ukuthi i-caffeine kuvusa isimiso sezinzwa esiyinhloko. Uma ebucayi kule ndaba wena, ngeke bakwazi ukulala amahora ambalwa.

ushokoledi

Hhayi ezinhle kakhulu ushokoledi sladoezhek esiphazamisayo ubuthongo. shokolethe iqukethe caffeine, okwasetshenziswa yayo kungaphazamisa ubuthongo. Uma nozwelo caffeine wena, udle ushokoledi amnyama ekuseni.

utshwala

Utshwala kungasizi ukuzumeka, kuphambene eyeqisayo ethandwayo. Yebo, ingilazi yewayini kuzokusiza uphumule, nakuba umzimba akakwazi bagxuma ubuthongo obukhulu kwesondlo kulesikhungo yokutakula.

ukudla okunamafutha

Khohlwa burger ne ice cream. Okunoshukela fat umzimba digests eside, ngakho baphakamisa ezingeni amandla futhi musa uphumule. Ngaphezu kwalokho, ukudla okunamafutha kungabangela ukuvuvukala futhi ukuqunjelwa ukuthi ngeke kukusize ukuba uphumule ebusuku. On ekuseni ngemva esidlweni esinjalo ngeke uzizwe isibindi.

Okusanhlamvu lafakwa ushukela omningi

Ungadli okusanhlamvu okunoshukela: masinyane ukukhulisa igazi izinga likashukela, bese-ke sehla kakhulu, okuyinto Uphatha kabi ubuthongo. Khetha wokudla, lapho bakhonze ngamunye amagremu angaphansi kwamahlanu ushukela.

nopelepele futhi ukudla okunongwe

Ukudla okunezinongo mkhulu sangaleso umzimba, kodwa igcina nawe uphapheme. Spices ezifana eCayenne pepper noma Tabasco ukusheshisa umzimba usebenzisa capsaicin, elibangela ezinye isilungulela.

Amaphrotheni noma amafutha idina

Ungase ucabange ukuthi idina amaprotheni-ocebile sizonikeza satiety for isikhathi eside. Ucwaningo luye lwabonisa ukuthi dinner Friend kuphazamisa ubuthongo futhi liphazamisane ukukhiqizwa-serotonin.

izithelo ezomisiwe

Ukuphuza esiningi okune-fibre kungabangela ukuqunjelwa kanye colic ukuthi ukuphazamisa ubuthongo bakho.

amanzi

Akubalulekile ukuba baphuze ungakwenzi ngaphambi nje kokulala. Ngenxa yalokho uvuka izikhathi eziningana ukuba uvakashele yangasese. Zama ukuphuza uketshezi kancane amahora amathathu ngaphambi sokulala.

pizza

Ucezu pizza ngeke anelise iphango yakho, kodwa ngosuku olulandelayo ngeke sizizwe sikhathele. Inhlanganisela asidi okunamafutha e shizi utamatisi sauce abe nomthelela omubi izinga ubuthongo.

Mint

Lahla mints ntambama. Peppermint kungabangela isilungulela, ngakho ebusuku kungcono ukugwema.

green tea

itiye Green - yindlela enhle ukuba ashise fat ngokweqile, kodwa ungaphuzi ke ngesikhathi sokulala. Iqukethe caffeine nasezimisweni ivuselela izinto ezifana theobromine futhi theophylline, okuyinto ukwandisa izinga inhliziyo.

amazambane athosiwe ne isoso

ukudla okusheshayo kuphazamisa ubuthongo. Inkatho amazambane fat, ngaphezu, i-asidi eliphezulu isoso, ngenxa wena angahlupha isilungulela.

onion eluhlaza

Anyanisi kungabangela ukubuyisa, okuyinto ukudala ingcindezi esiswini. Hhayi umuzwa emnandi kunazo lapho ozama ukulala.

A semali ukudla

Akubalulekile ukuthi bazilile ngaphambi kokulala, kodwa futhi eziyingozi udla kakhulu. Ngenxa yalokho, umzimba kuyoba isikhathi eside ukuze isebenze eziswini ukudla, okusho ukuthi ngeke akwazi uphumule.