Ib qho ntawm qhov ua rau insomnia yog noj hmo tsis raug koj noj hmo ua ntej. Peb pom tias cov zaub mov twg ua rau pw tsaug zog zoo, thiab cov khoom twg yuav ua rau hmo ntuj tsis tsaug zog. Tam sim no koj tuaj yeem tsim cov ntawv qhia zaub mov koj tus kheej kom zoo siab thiab muaj zog thaum nruab hnub, thiab pw tsaug zog thaum hmo ntuj.
zaub mov rau insomnia
oatmeal koj noj rau pluas tshais yog tsaug zog ntau dua energizing. Oats muaj nplua nuj nyob rau hauv melatonin, uas so lub cev, pab koj tsaug zog. Kev xaiv zoo rau noj hmo.
Nws yog feem ntau lees txais tias thaum sawv ntxov kas fes muaj zog. Qhov no tsis muaj tseeb. Kas fes tsis ntxiv zog, nws, ua ib qho kev txhawb nqa zoo tib yam, tsuas yog ua rau muaj kev xav ntawm kev ceeb toom thiab nro, uas peb yuam kev rau kev zoo siab. Ib txhais tes ntawm almonds yuav ua rau koj tsaug zog tsis muaj sijhawm. Almonds muaj tryptophan thiab magnesium, uas pab ua kom cov leeg nqaij thiab paj hlwb ua haujlwm thaum tswj lub plawv dhia.
Yog tias koj yog tus kiv cua loj ntawm cov cheese nyuaj (Parmesan, Peccorino, thiab lwm yam) thiab koj muaj teeb meem pw tsaug zog - cais lawv ntawm koj cov zaub mov yav tsaus ntuj thiab saib qhov tshwm sim. Cov qib siab ntawm cov amino acid tyramine pom hauv cov cheese nyuaj tsis txhawb kev so thiab pw tsaug zog, tab sis, ntawm qhov tsis sib xws, muab lub zog tawg, txhawb kev tso tawm adrenaline. noj zib ntab, peb thaiv qhov kev txiav txim ntawm orexin- ib yam khoom uas nws lub luag haujlwm tseem ceeb yog tswj lub xeev ntawm kev sawv. Tab sis tsis txhob overdo nws: ib tablespoon tsis tiav yog ntau tshaj li txaus rau ib tug zoo so pw tsaug zog.
Cov zaub mov ntsim ua rau lub siab kub hnyiab, uas hnyav dua thaum koj pw: koj pw tsaug zog tsis muaj kev cia siab. Yog tias koj ua tsis tau yam tsis muaj zaub mov ntsim, txuag nws nkaus xwb rau thawj ib nrab hnub - qhov no yuav tiv thaiv ib hmo pw tsaug zog.
Cov nqaij ua tiav (cov hnyuv ntxwm, hnyuv ntxwm) thiab cov nqaij haus luam yeeb muaj cov tyramine siab, zoo li cov cheese nyuaj. Yog tias koj tsis tuaj yeem tso tseg tag nrho cov teeb meem delicacies, ces tsawg kawg hloov lawv cov kev noj mus rau thawj ib nrab ntawm hnub thiaj li tsis ua rau koj tsaug zog. Kawm paub ntau ntxiv txog qhov txawv cov tshuaj hormones ua.
Cherries thiab cherries, nrog rau txiv ntseej thiab oatmeal, yog ib qho chaw ntawm melatonin thiab zoo rau kev tswj koj cov kev pw tsaug zog sab hauv thiab tsim qauv. Undoubtedly, txoj hauv kev zoo tshaj plaws kom tau txais kev pw tsaug zog zoo yog noj cov khoom noj uas muaj melatonin tsis tu ncua.
Ib feem ntau ntseeg tias cawv ua ntej mus pw, pab kom so. Txawm li cas los xij, qhov no tsis yog li ntawd. Qhov tseeb, cawv txwv tsis pub koj lub hlwb nkag mus rau theem tob ntawm kev pw tsaug zog. Yog li ntawd, koj tsis tau pw txaus thiab qhov kev xav ntawm kev qaug zog tuaj rau koj thaum sawv ntxov, vim nws yog qhov sib sib zog nqus, pw tsaug zog qeeb uas yog lub luag haujlwm rau kev kho cov nqi zog. Tea muaj zog. Chamomile thiab txiv qaub tshuaj yej yog cov tshuaj tsaug zog zoo tshaj plaws. Mis chocolate muaj tyrosine, uas ib txwm hloov mus rau dopamine stimulant. Nws ua rau muaj kev ceeb toom thiab ntxhov siab, thiab tsis txhawb kev pw tsaug zog. Noj mis nyuj chocolate tsuas yog thaum sawv ntxov.
Tab sis cov qhob noom xim kasfes tsaus tuaj yeem noj thaum tav su: nws muaj serotonin thiab muaj txiaj ntsig zoo rau lub cev. Thiab feem ntau, nws zoo heev rau kev noj qab haus huv, yog tias koj tswj hwm nws qhov kev siv. Hummus, lub pov haum ntawm Middle Eastern cuisine, yog lwm qhov chaw nplua nuj ntawm tryptophan. Yog tias qee zaus koj tsaug zog thaum hmo ntuj, sim noj khoom txom ncauj thaum nruab hnub. Txhawm rau kom tau txais calories txaus thoob plaws ib hnub, noj zaub mov me me peb zaug ib hnub thiab khoom noj txom ncauj ob zaug ib hnub. Hummus yog zoo meej raws li khoom noj txom ncauj. Daim ntawv qhia hummus. Herbal teas muaj txiaj ntsig zoo rau kev pw tsaug zog, tab sis qhov no tsis siv rau ginseng kiag li. Nws ua haujlwm zoo thiab feem ntau ua rau insomnia thiab kub siab. Sim kom tsis txhob haus nws ob peb teev ua ntej pw. txiv tsawb muaj magnesium thiab potassium, nrog rau cov vitamin B6. Potassium thiab magnesium txhawb cov leeg thiab paj hlwb so, thaum vitamin B6 hloov pauv tryptophan rau hauv serotonin, ntxiv dag zog rau kev so. Cov khoom zoo meej rau kev pw tsaug zog zoo. Ntxiv rau caffeine, feem ntau cov dej haus muaj zog kuj muaj taurine, ib qho amino acid uas ua rau kom ceev faj, ua kom lub plawv dhia thiab nce ntshav siab. Nws tsis muaj dab tsi ua nrog kev zoo siab thiab lub zog.
qaib ntxhw kuj muaj tryptophan, uas yog metabolized rau hauv serotonin thiab melatonin, ob yam tshuaj tseem ceeb ua lub luag haujlwm rau kev pw tsaug zog zoo.
