Ndikufuna kugona kwambiri? Ndiye monga chakudya chanu, awa 23 mankhwala

Pali zinthu zambiri zomwe angathe kusintha tulo tanu Mwachitsanzo, thovu osamba kapena njira kugona opanda zovala. Komabe, zakudya zanu kungakhudzenso momwe mwagona. Nawu mndandanda wa zakudya zimene zingakuthandizeni kuwongolera tulo tawo.

ng'ombe

Ng'ombe lili tryptophan zokwanira - asidi, amene kumatanthauza kupanga chilengedwe cha melatonin. Ndi timadzi kumathandiza thupi lathu zonse tulo. Komanso ng'ombe mulinso vitamini _B3, ndi ayironi amene amathandiza kuchepetsa nkhawa.

nsomba

nsomba ndi gwero labwino koposa la Omega-3 mafuta zidulo, amene lipindulitsa pa lamulo la kugona mkombero.

nsomba

Salmon mulinso Omega-3, zomwe zimachititsa kuti ndi mbale abwino kwa chakudya, ngati mukufuna kupuma bwino usiku.

nsomba yam'nyanja yamchere

Izi nsomba lina, limene adzasunga zambiri Omega-3.

dzungu

Dzungu ayenera kugwiritsidwa ntchito osati pa Halloween. Iwo angatchedwe superfood tulo, chifukwa muli zambiri calcium, magnesium, Omega-3, mkuwa ndi chromium. Onse a zigawo izi zimathandiza kuti kusintha tulo.

katsitsumzukwa

Katsitsumzukwa lili Vitamini B, calcium ndi magnesium, zomwe zimachititsa malo abwino mbali mbale chakudya.

Beet

Mu masamba ichi kwambiri kashiamu ndi magnesium, chimene chiri choperewera mu thupi la anthu ambiri. Chakuchepa kwa zinthu izi zimabweretsa kusokoneza dongosolo tulo.

artichokes

Ngati zimakuvutani tulo, kuyesa kuwonjezera pa artichokes chakudya chanu. Iwo ali ozadzidwa ndi ayironi amene amathandiza kuchepetsa nkhawa.

algae

Ntchito algae kuti ndi gwero wachuma wa tryptophan, kungakuthandizeni kugona usiku wonse.

peyala

Likukhalira, Tilandire ndi peyala chakudya angakuthandizeni kugona bwino usiku. Lili zambiri mavitamini B, zomwe zimathandiza zonse tulo.

greenery

amadyera ndiwo monga sipinachi, Chinese kabichi, wodzazidwa ndi magnesium ndi mavitamini B, zomwe zimathandiza kusintha tulo.

burokoli

Burokoli muli zambiri chitsulo, koma zimenezi si ntchito zake zokha. Iwo likukhalira kuti masamba zimathandiza kuthetsa Kafeini mu thupi lanu, chimene Vuto ndi tulo tanu.

kugunda

Nyemba monga nyemba, mphodza, soya ndi nandolo. Iwo ali olemera mu mavitamini B ndi kupatsidwa folic acid Choncho, zimathandiza kuti lamulo serotonin.

amondi

Amondi mwadzaza zakudya zimene zimachititsa kugona wathanzi, kuphatikizapo Omega-3, mavitamini B, magnesium ndi calcium.

walnuts

Kudya walnuts angakuthandizeni kugona bwino, chifukwa iwo ali tryptophan, calcium, magnesium ndi selenium. Mukhoza kudya iwo okha kapena anawonjezera kuti saladi ndi zokhwasula-khwasula.

Mapila

oatmeal Plain ndi zipatso ndi mtedza kudzakuthandizani kukhala zonse. Komanso, Mapila muli zambiri mkuwa, zomwe zimagwiritsa kusintha tulo khalidwe.

buckwheat

Ngati Mapila, buckwheat lili mkuwa ndi CHIKWANGWANI kuti kuthandiza zonse shuga ndi tulo tanu.

Greek yogurt

Greek yogurt ndi kothandiza kwambiri makamaka kwa anthu amene ali ndi vuto tulo. Lili probiotics, kumene kungakhudze yopanga melatonin.

kutungira tchizi

Ngati inu ankafuna usiku akamwe zoziziritsa kukhosi, ndi bwino kusankha otsika-mafuta kanyumba tchizi. Kumene, asanapite kugona bwino kudya, osati kukakamiza thupi lanu kuthamanga dongosolo lonse chimbudzi. Koma zikafika poipa, kupereka mmalo curd monga muli mpweya wambiri wa tryptophan.

nthochi

Iwo zambiri magnesium, amene amathandiza zonse kugona mkombero.

wowawasa yamatcheri

zipatso amenewa ali ndi kuchuluka wamkulu wa melatonin poyerekeza ndi zipatso zina.

kiwi

Kiwi kumathandiza thupi lathu zokolola serotonin, kumene kumakhudza maganizo.

tiyi mankhwala

Mankhwala teas akhoza kukuthandizani kumasuka pamaso yogona. Sankhani lavender kapena chamomile, amene ali wamphamvu kwambiri pansi anthuwo kwenikweni.