Plaub haus uas yuav ua rau koj pw tsaug zog zoo dua

Plaub haus uas yuav ua rau koj pw tsaug zog zoo dua

Cov neeg laus xav tau 7 lossis ntau teev pw tsaug zog ib hmos, raws li Mayo Clinic. Kev pw tsaug zog tsawg dua xya teev ib hmo tsis tu ncua tau cuam tshuam rau cov teeb meem xws li rog dhau, muaj lub cev qhov ntsuas ntawm 30 lossis siab dua, ntshav qab zib, ntshav siab, kab mob plawv, mob stroke, kev nyuaj siab, thiab lwm yam kab mob. Yog li ntawd, tsom ntsoov rau txoj kev xaiv ntawm cov dej qab zib ua ntej pw yog ib qho ntawm cov ntsiab lus tseem ceeb uas tuaj yeem ua rau pw tsaug zog zoo dua.

Ib tsab ntawv tshaj tawm los ntawm Eat This Not That suav nrog cov ntaub ntawv sau los ntawm qee tus kws qhia noj zaub mov:

1. Mis

Haus mis thaum hmo ntuj tuaj yeem pab koj so ua ntej pw. Nws tuaj yeem qaug dej qaug cawv hauv ntau txoj hauv kev, suav nrog hauv cov mis nyuj sov, cocoa nrog mis nyuj kub lossis sov, lossis txawm tias mis nyuj nrog turmeric.

"Miv mis pab koj so thiab txo kev ntxhov siab," tus kws noj zaub mov Toby Amidor hais. Txawm hais tias tsis muaj "tsis muaj pov thawj kev tshawb fawb, nws txaus tias thaum kawg nws yog cov khoom noj khoom haus ntim pw tsaug zog uas tuaj yeem pab qee tus neeg tsaug zog zoo dua."

"Cov mis nyuj yog cov protein zoo, uas txhais tau hais tias nws yog qhov zoo tshaj plaws ntawm cov amino acids tseem ceeb," hais tias tus kws qhia noj zaub mov Amy Goodson. "Tsis tas li ntawd, casein, cov ntsiab lus tseem ceeb ntawm cov protein pom hauv cov mis nyuj (kwv yees li 80% ntawm cov mis nyuj protein) , yog ib qho qeeb-digesting thiab pov thawj protein. Nws txhawb satiety, uas txo qhov ua rau insomnia.

Kev haus cov mis nyuj kuj tseem pab txo qis kev pw tsaug zog, vim nws muaj tryptophan, uas yog ib qho precursor rau pw tsaug zog-regulating hormone melatonin.

2. Chamomile tshuaj yej

Chamomile yog cov tshuaj ntsuab uas tau los ntawm cov paj zoo li paj ntawm tsev neeg Asteraceae thiab tau siv ntau pua xyoo los ua kev kho mob rau ntau yam mob xws li txo cov ntshav qab zib, txo qhov mob, kho cov tsos mob khaub thuas, thiab pab kho insomnia.

Goodson hais tias "Chamomile extract tau touted rau nws calming teebmeem rau hnub nyoog," hais tias Goodson. Kuj tseem muaj qee qhov kev tshawb fawb qhia tias chamomile tshuaj yej yuav pab tau rau kev txhim kho kev pw tsaug zog zoo thiab txo cov tsos mob ntawm kev pw tsaug zog tsis txaus. Thiab hais tias tseem muaj qee qhov kev cia siab tias chamomile extract tuaj yeem muaj kev tiv thaiv insomnia. "

3. Kua txiv Cherry

Cherry kua txiv muaj ntau yam txiaj ntsig kev noj qab haus huv, xws li txhawb kev tiv thaiv kab mob, txo qhov mob thiab txhim kho kev ua kis las. Cherry kua txiv zoo ib yam li mis nyuj nyob rau hauv uas nws muaj ntau ntawm melatonin hu ua precursor tryptophan, uas yuav pab tau koj tsaug zog zoo.

"Kev tshawb fawb tau pom tias haus cov kua txiv hmab txiv ntoo, tshwj xeeb tshaj yog los ntawm tart cherries, tuaj yeem ua rau lub cev tsim cov tshuaj melatonin," Goodson hais. "Kev tshawb fawb txog cov kua txiv hmab txiv ntoo thiab kev pw tsaug zog tau pom tias muaj kev pw tsaug zog zoo dua qub, txo qis ntawm kev pw tsaug zog thaum hmo ntuj, thiab nce tag nrho lub sijhawm pw tsaug zog," nws hais ntxiv.

4. Lavender tshuaj yej

Siv los ua ib daim ntawv ntawm aromatherapy, lavender yog dav ntseeg tias muaj cov teebmeem hypnotic, ua kom lub siab stabilizer thiab txhim kho niam txoj kev xav zoo txog lawv cov menyuam. Lavender tshuaj yej tuaj yeem ua rau tus neeg haus dej qab zib thiab yog tsim los ntawm brewing cov paj liab ntawm Lavandula angustifolia nrog dej kub.