Yintoni na ke ukuba angadli phambi kokuba ulale: iimveliso 30

Uhlolisiso lubonisa ukuba iingxaki ukulala kunokukhokelela kukuzingxala ukutyeba. Kulo mzekelo, ukungakwazi ukulala kunokuba kunxulumene yokuba udle phambi kokuba uye kulala. Kubonakala ukuba ukuphuthelwa angakunika kuphela imitha evela izinto, kodwa oko kudla ngokuhlwa. Ezinye iimveliso kuwuhlambela ubuthongo, ngoxa abanye, phezu koko, ukuba siqinise kuyo. Qalisa kunye nabo bazuze!

nantoni na

Ukuba uya kulala ozaziyo yindlala, oko kunokuthintela inkqubo ukuncipha. Kwelinye icala, uya kubasindisa kilojoules, kwelinye icala, ukuduma esiswini ezibuhlungu kulala okanye bavuke ebusuku. Ungadli nto kuba akukho ngaphezu kwamakhulu amabini calories. Oku kuya kuba ngokwaneleyo ukuba balahle yindlala.

mai

Ezi iziqhamo kunceda ulale ngokumandla. nxaxheba Study ababedla ezimbini kiwifruit iyure phambi lokulala, wazigquma mathathu anesihlanu ekhulwini ngokukhawuleza abantu ungadli kiwi. Kwakhona Antioxidants carotene kunye neevithamini C no-E, mai iqulethe serotonin ekuncedeni ubuthongo.

cherry

Ukulala kubalulekile kakhulu ukuba ufuna imigudu yakho idayethi umthambo ethe asilela. It ikuvumela ukuba ubuthongo ukubuyisa emva Amazing. Cherry zezona ukuze kuphuculwe ubuthongo. Ukuba usele iglasi juice cherry, uya kulala elide ngokomelela. Zonke ngenxa yokuba cherry ziqulathe melatonin, hormone uqhubukusha ingqondo ukuba uye kulala.

Imihlubulo ubisi skim

Ngokuqhelekileyo badla cereal sakusasa, nangona kunjalo, ukuba kukho olukhulu ahlwise. Ubisi iqulethe tryptophan acid acid, ekhuthaza serotonin. Ukongeza, okune carbohydrate, ukunceda balale ngokukhawuleza.

bananas

Bhanana mthombo potassium nezinki. Zisiza balala uyekelela izihlunu. Uphononongo lubonise ukuba wemagniziyam kunempembelelo entle umgangatho ubuthongo kubantu abane sokulibala, ukwandisa ixesha le holide nokunceda uvuke. Ukongeza, iibhanana ziqulathe tryptophan, inceda serotonin kunye melatonin.

neeamangile

Nuts - oku komnye umthombo olungileyo magnesium, iphumle izihlunu. Kungcono kakhulu ukumelana nomsebenzi neentyantyambo zeamangile, kuba iqulathe kunye calcium. Calcium kunceda ingqondo ukuprosesa acid acid tryptophan ku melatonin.

isipinatshi

Isipinatshi - le best friend womntu, abaphethwe ugwayi. Yena ngowona mthombo nje kuphela tryptophan, kodwa ityebileyo folic acid, nemagnesium, vitamin _B6 kunye C, nto leyo inceda imveliso serotonin kunye melatonin. Ukongeza, isipinatshi iqulethe glutamine, i-asidi acid, umzimba ekujonganeni lahla ityhefu.

iimveliso zenyama

Tryptophan iqulethwe iimveliso zenyama, umzekelo inkukhu kwi yenkukhu okanye Turkey. Lenxalenye encinane kwanele ukwenza iphupha lakho libe ngamandla kwaye nanzulu.

Elisezantsi fat-iyogurt

Ukugcwalisa tryptophan umzimba, hlanganisa ephantsi-fat iyogurt yamaGrike, ubusi kunye neebhanana. Le iyogathi kunye neebhanana ziqulathe tryptophan, ngaphandle bhanana zizityebi carbohydrate. Ukuba kukho olambileyo, okokuba ungongeza na kwi esityeni nokuba oatmeal.

Ibhotolo yamantongomane isonka sengqolowa yonke

yokubhaka Wholegrain iluncedo kakhulu, kuba iqulathe iivithamini kunye wemagniziyam. Dibanisa le isonka peanut butter ngokupheleleyo tryptophan, ongeze ubusi kunye neebhanana.

cottage samasi

Ngaba ngokupheleleyo angavumi ukuba adle ngaphambi kokuba alale, iya kuthintela ukuba ukuncipha. Kunokuba ukulamba, adle isonka samasi. It has a lot of protein tryptophan ekhoyo. Xuba cottage itshizi kunye nehummus okanye guacamole.

Tea ne isiva

Yeyiphi ingxaki kuphela akakwazi ukusombulula ikomityi yeti! iti abaninzi ezesintu ezi legalelo elungileyo sine leyo zinika flavonoids. Xa itiye isiva kukho izinto zinceda ukuba bakhululeke kwaye balahle nengxabano luvo.

Iti ne lemon namafutha

Oku enye iti iphumle - lemon namafutha i sine yendalo. Ukongeza, kuyanceda ukulwa zezigulo ezahlukeneyo ubuthongo.

Tea ne valerian

Valerian ixesha elide indumasi sine wobulali. Abantu abasela kula iti, waphawula ukuphucuka komgangatho ubuthongo.

Tea kunye galo

Xa galo babe okulalisa, ngoko ke sebenzisa kwi tea kunceda ukulwa ugwayi. Uphando lufumanise ukuba isizathu sokuba izinto eziqulathwe kule amagqabi. YeHops inceda yokuhlangabezana namaxhala kwaye isebenza melatonin. Le yindlela enkulu, kodwa ezidweliswe - yingozi! Ezi mveliso balumkeleni ahlwise.

iziselo Coffee ezibandayo

Mhlawumbi uyazi ukuba caffeine eshukumisa inkqubo luvo. Ukuba avelana nalo mba, aniyi kukwazi ukulala iiyure ezimbalwa.

chocolate

Not iindaba ezimnandi kakhulu itshokolethi sladoezhek uphazamisa bubuthongo. itshokolethi Dark iqulethe caffeine, owenza ukusetyenziswa wayo aphazamisane bubuthongo. Ukuba avelana caffeine, badle itshokolethi mnyama kusasa.

alcohol

Utywala swi nga hi pfuna ku silale, koko engaguqukiyo ethandwayo. Ewe, iglasi yewayini kuya kukunceda uphumle, nangona umzimba akanako singene ubuthongo obukhulu ezifunekayo kule recovery.

okunamafutha

Bakulibale burger kunye ice cream. Foods eliphezulu emzimbeni amanqatha digests ixesha elide, ngoko ke ayinyuse amandla kwaye ukhululeke. Ukongeza, ukutya okunamafutha kunokubangela ukuqunjelwa kunye ukungacoleki eziya kukunceda ukuba ukhululeke ebusuku. Ngentsasa emva kwesidlo enjalo angazibhaqi isibindi.

Okuziinkozo yadityaniswa neswekile

Musani ukudla okuziinkozo ezineswekile: kwangoko umthamo nomgangatho iswekile, kwaye ke ashiye kabukhali, leyo kabi ubuthongo. Khetha wokudla, apho ebulungiselelini ngamnye grams ngaphantsi kwesihlanu iswekile.

Iirissie Hot nokudla okuneziqholo

Ukudla le ntaba enkulu ukutya, kodwa usoloko wena siphaphile. Izinongo ezifana cayenne ipepile okanye Tabasco ukukhawulezisa ukutya ngokusebenzisa capsaicin, nto leyo ebangela abanye heartburn.

Protein okanye amafutha isidlo

Usenokucinga ukuba protein eninzi isidlo liza kubonelela kuhluthe ixesha elide. Uphononongo lubonise ukuba isidlo tight kuphazamisa ukulala kwaye iphazamise imveliso serotonin.

thelo omile

Ukusela izixa ezikhulu nokudla-ifayibha kunokubangela ukungacoleki kokutya kunye yokulunywa ungalali yakho.

amanzi

Akukho mfuneko yokuba usele ekunene phambi kokuba ulale. Ngenxa yoko uvuka izihlandlo eziliqela ukuya endlwini yangasese. Zama ukuba usele amanzi ngaphantsi iiyure ezintathu phambi lokulala.

pizza

Iqhekeza pizza uya anelise iphango yakho, kodwa ngemini elandelayo uya uziva udiniwe. Indibaniso esidi okunamafutha itshizi kunye isosi yetumato kuba nefuthe elibi kumgangatho ubuthongo.

eminti

Ulahle zobisi emva kwemini. Inxina kunokubangela heartburn, ngoko ebusuku kubhetele ukuba siphephe.

tea green

tea Green - yindlela enkulu aqhumisele ngamanqatha kwemfuneko, kodwa musa ukusela kuyo ebusuku. Iqulethe caffeine kwaye ivuselela izinto ezifana theobromine kunye theophylline, leyo ukwandisa izinga intliziyo.

fries French nge isoso

ukutya Fast kuphazamisa ubuthongo. Amazambane iqashiso amanqatha, ukongeza, ubumuncu eliphezulu isoso, ngenxa ubuya nisenza isingqala heartburn.

anyanisi ekrwada

Itswele ingabangela flatulence, eyenza i uxinzelelo esiswini. Hayi indlela ezimnandi kakhulu xa uzama ukuba balale.

A isixa esikhulu ukutya

Akuyomfuneko ukuba bazilile ngaphambi kokuba balale, kodwa yingozi kakhulu. Ngenxa yoko, umzimba ziya kubakho ixesha elide ukusebenza ekwetyiseni ukutya, nto leyo ethetha ukuba uya kuba nako ukuphumla.