ʻO 9 mau meaʻai a me nā mea inu maikaʻi loa e loaʻa ai ma mua o ka hiamoe

Anter

• 1. ʻAmelemona
• 2. Tureke
• 3. ʻO ke kīʻaha chamomile
• 4. Kiwi
• 5. Ka wai momona cherry
• 6. Iʻa momona
• 7. Walnuts
• 8. ʻO Passionflower kī
• 9. Laiki keʻokeʻo
• Nā meaʻai a me nā mea inu ʻē aʻe e hāpai i ka hiamoe
• Ke laina lalo

He mea nui ka loaʻa ʻana o ka hiamoe maikaʻi no kou olakino holoʻokoʻa.

Hiki iā ia ke hōʻemi i kou makaʻu i ka hoʻomohala ʻana i kekahi mau maʻi maʻi mau, mālama i kou lolo i ke olakino, a hoʻonui i kou ʻōnaehana pale (1, 3).

Paipai ʻia ʻoe e hele ma waena o 7 a me 9 mau hola o ka hiamoe pau ʻole i kēlā me kēia pō, ʻoiai nui ka poʻe e hakakā e loaʻa ka lawa (,).

Nui nā ʻōkuhi i hiki iā ʻoe ke hoʻohana e hāpai i ka hiamoe maikaʻi, e like me ka hoʻololi ʻana i kāu papaʻai, ʻoiai he mau meaʻai a me nā mea inu e pili ana i ka hiamoe ().

Eia nā meaʻai a me nā mea inu maikaʻi loa he 9 i loaʻa iā ʻoe ma mua o ka hiamoe ʻana e hoʻonui ai i kou hiamoe.

1. ʻAmelemona

ʻO ka ʻalemona kahi ʻano nut nut kumu lāʻau me nā pono olakino he nui.

ʻO lākou kahi kumu maikaʻi loa o nā meaola he nui, ʻoiai he 1 auneke (28 gram) o nā hua maloʻo maloʻo i piha i ka 18% o nā mākua i kēlā me kēia lā e pono ai no ka phosphorus a me 23% no ka riboflavin (, 8, 9).

Hāʻawi kahi ʻuneke i ka 25% o ka manganese e pono ai i kēlā me kēia lā no nā kāne a me 31% o nā pono manganese o kēlā me kēia lā no nā wahine (10).

Ua pili mau ka ʻai ʻana i nā ʻalemona me nā makaʻu haʻahaʻa o kekahi mau maʻi maʻi mau, e like me ka maʻi diabetes 2 a me nā maʻi puʻuwai. Hāʻawi ʻia kēia i kā lākou momona momona momona, fiber, a me nā antioxidants.

Pale aku paha nā Antioxidant i kou mau hunaula mai ka hoʻowahāwahā ʻino e hiki ai ke alakaʻi i kēia mau maʻi maʻi mau (,).

Ua ʻōlelo ʻia hiki i nā ʻalemona ke kōkua i ka hoʻonui ʻana i ka maikaʻi o ka hiamoe pū kekahi. ʻO kēia no ka mea ʻo nā ʻalemona, me nā ʻano hua nut ʻē aʻe, he kumu o ka melatonin hormone. Hoʻoponopono ʻo Melatonin i kāu uaki kūloko a hōʻailona i kou kino e hoʻomākaukau no ka hiamoe ().

ʻO nāʻalemona kekahi kumu waiwai maikaʻi loa o ka magnesium, e hāʻawi ana iā 19% o kāu mau pono i kēlā me kēia lā i hoʻokahi wale nō auneke. ʻO ka hoʻohana ʻana i ka nui o ka magnesium e hiki ke kōkua i ka hoʻomaikaʻi ʻana i ka maikaʻi o ka hiamoe, keu hoʻi no ka poʻe i loaʻa ʻole ka hiamoe (, 14,).

ʻO ka hana a Magnesium i ka paipai ʻana i ka hiamoe e manaʻo ʻia e pili ana i kona hiki ke hōʻemi i ka lī. Hoʻohui ʻia, kōkua paha ia i ka hōʻemi ʻana i nā pae o ka hormone cortisol stress, i ʻike ʻia e hoʻopau i ka hiamoe (,).

Eia nō naʻe, ʻoiai, ʻo ka noiʻi ʻana i nā ʻalemona a me ka hiamoe he kakaikahi.

Nānā hoʻokahi kahi noiʻi i nā hopena o ka hānai ʻana i nā iole 400 milligrams (mg) o ka ʻili almond. Ua ʻike ʻoi aku ka lōʻihi o ka hiamoe o nāʻiole a ʻoi aku ka hohonu ma mua o kā lākou hana me ka ʻai ʻole ʻana i ka ʻalemona almond (16).

ʻO ka hopena e pili ana i ka hiamoe e pili ana i ka hiamoe e hoʻohiki, akā ʻoi aku ka nui o ka ʻike kanaka e pono ai.

Inā makemake ʻoe e ʻai i nā ʻalemona ma mua o ka hiamoe e hoʻoholo inā pili lākou i ka maikaʻi o kou hiamoe, pono ka lawelawe ʻana i 1 auneke (28-gram), a i ʻole ma kahi o ka lima.

ʻO nāʻalemona kahi kumu o melatonin a me ka magnesium mineral hoʻonui i ka hiamoe, ʻelua mau waiwai i hana iā lākou i meaʻai nui e ʻai ai ma mua o ka hiamoe.

2. Tureke

ʻOno a momona ʻo Turkey.

He kiʻekiʻe ia i loko o ka protein, me ka puki kālua ʻia e hāʻawi ana kokoke i 8 gram o ka protein i kēlā me kēia auneke (28 gram). He mea nui ka protein no ka mālama ʻana i kou mauʻiʻo me ka hoʻoponopono ʻana i kou makemake (, 18).

Hoʻohui ʻia, ʻo Turkey kahi kumu akahai o kekahi mau wikamina a me nā minelala, e like me riboflavin a me phosphorus. He kumu maikaʻi ʻoi aku ka selenium, me kahi lawelawe he 3 auneke e hāʻawi ana iā 56% o ka Daily Value (DV) (19).

He mau waiwai kā Turkey i wehewehe i ke kumu e luhi ai kekahi poʻe ma hope o ka ʻai ʻana a manaʻo paha e paipai i ka hiamoe. ʻO ka mea nui loa, loaʻa iā ia ka amino acid tryptophan, kahi e hoʻonui ai i ka hana o melatonin (, 21).

Hiki ke hāʻawi i ka protein i ka turkey i kona hiki ke hāpai i ka luhi. Aia kekahi mau hōʻike e pili ana i ka ʻai ʻana i ka nui o nā protein ma mua o ka hiamoe e pili ana me ka maikaʻi o ka hiamoe, e like me ka liʻiliʻi o ka ala ʻana i loko o ka pō ().

Pono nā noiʻi hou e hōʻoia i ka hiki i ka turkey ke hoʻomaikaʻi i ka hiamoe.

ʻO Turkey paha kahi meaʻai maikaʻi e ʻai ai ma mua o ka hiamoe ma muli o ke kiʻekiʻe o nā protein a me ka tryptophan, nā mea ʻelua e hoʻoulu i ka luhi.

3. ʻO ke kīʻaha chamomile

ʻO ka tī Chamomile kahi kīʻaha lau nahele e hāʻawi ʻia i nā pono olakino like ʻole.

Kaulana kaulana ia no kona mau flavones. ʻO Flavones kahi papa o nā antioxidant e hōʻemi i ka mumū e alakaʻi pinepine ai i nā maʻi maʻi mau, e like me ka maʻi ʻaʻai a me nā maʻi puʻuwai ().

Aia kekahi mau hōʻike i ka inu ʻana i ka tī chamomile i mea e hoʻonui ai i kāu ʻōnaehana pale, hoʻemi i ka hopohopo a me ke kaumaha, a hoʻomaikaʻi i ke olakino o ka ʻili. Hoʻohui ʻia, loaʻa i kahi tī chamomile kekahi mau waiwai kūikawā e hoʻomaikaʻi ai i ka maikaʻi o ka hiamoe (,, 25).

ʻO ke kikoʻī, loaʻa i ka tiam chamomile ka apigenin. Hoʻopili kēia antioxidant i kekahi mau mea loaʻa i kou lolo e hoʻoliʻiliʻi i ka hiamoe a hoʻēmi i ka hiamoe (,).

Hoʻokahi o ka noi 2011 ma 34 mau mākua i loaʻa i ka poʻe i hoʻopau i ka 270 mg o ka chamomile extract ʻelua manawa i kēlā me kēia lā no 28 mau lā i hiamoe ai 15 mau minuke wikiwiki a ʻike i ka liʻiliʻi o ka ala ʻana i ka pō ke hoʻohālikelike ʻia i ka poʻe i pau ʻole i ka unuhi ().

Ua ʻike ʻia kekahi noiʻi ʻē aʻe ua hōʻike nā wahine i inu i ke kī chamomile no 2 mau pule e hoʻomaikaʻi i ka maikaʻi o ka hiamoe ke hoʻohālikelike ʻia me nā mea inu kī ʻole.

ʻO ka poʻe i inu i ke kī chamomile ua loaʻa pū kekahi mau ʻōuli o ke kaumaha, i pili pinepine ʻia me nā pilikia hiamoe ().

ʻO ka inu ʻana i ka tī chamomile ma mua o ka hiamoe ʻana he kūpono ke hoʻāʻo inā makemake ʻoe e hoʻomaikaʻi i ka maikaʻi o kou hiamoe.

Chamomile kī i loko o ia nā antioxidants e hāpai i ka hiamoe, a me ka inu ʻana ua hōʻike ʻia e hoʻomaikaʻi i ka maikaʻi o ka hiamoe.

4. Kiwi

ʻO nā Kiwis kahi hua liʻiliʻi-calorie a me nā hua momona loa.

Hoʻokahi hua i loko o 42 wale nō a me ka nui o nā meaola, me 71% o ka DV no ka huaora C. Hāʻawi ia i nā kāne a me nā wahine me 23% a me 31%, i kēlā me kēia lā, ʻo ka huaora K pono lākou i kēlā me kēia lā.

Loaʻa iā ia kahi nui o ka folate a me ka potassium a me kekahi mau mineral trace ((30, 31).

Eia kekahi, ʻo ka ʻai ʻana i nā kiwi e pōmaikaʻi ai i kou olakino digestive, hoʻēmi i ka mumū, a hoʻohaʻahaʻa i kāu kolesterol. Pili kēia mau hopena i ka nui o nā fiber a me nā antiototot carotenoid e hāʻawi ai lākou (,).

Wahi a nā noiʻi e pili ana i ko lākou hiki ke hoʻomaikaʻi i ka maikaʻi o ka hiamoe, ʻo ke kiwi kekahi o nā meaʻai maikaʻi loa e ʻai ai ma mua o ka hiamoe.

I loko o kahi hebedoma 4 mau pule, ua hoʻopau nā kānaka makua he 24 i ʻelua mau kiwifruits i hoʻokahi hola ma mua o ka hiamoe ʻana i kēlā me kēia pō. I ka hopena o ke aʻo ʻana, ua hiamoe nā mea hui me 42% ʻoi aku ka wikiwiki ma mua o ka wā ʻaʻole lākou e ʻai i kekahi mea ma mua o ka hiamoe.

Hoʻohui ʻia, ko lākou hiki ke hiamoe i ka pō me ka ala ʻole ʻana i hoʻomaikaʻi ʻia e 5%, ʻoiai ua hoʻonui ʻia ko lākou manawa hiamoe e 13% (34).

Hāʻawi ʻia nā hopena hoʻolauleʻa hiamoe o nā kiwi i kekahi serotonin. ʻO Serotonin kahi lāʻau lolo e kōkua i ka hoʻoponopono ʻana i kāu pōʻai hiamoe (, 34,).

Ua manaʻo ʻia hoʻi nā anti-inflammatory antioksidan i kiwi, e like me ka wikamina C a me nā carotenoids, ke kuleana ʻē aʻe no kā lākou hopena hoʻolauleʻa hiamoe (34,).

Pono nā ʻike ʻepekema hou aʻe e hoʻoholo i nā hopena i loaʻa i nā kiwi i ka hoʻomaikaʻi ʻana i ka hiamoe. Eia nō naʻe, ʻo ka ʻai ʻana iā 1-2 kiwi waena ma mua o ka hiamoe hiki ke kōkua iā ʻoe e hiamoe wikiwiki a hiamoe lōʻihi.

Kiwis waiwai i ka serotonin a me nā antioxidants, nā mea ʻelua e hoʻomaikaʻi i ka maikaʻi o ka hiamoe ke ʻai ʻia ma mua o ka hiamoe.

5. Ka wai momona cherry

ʻO kā Tart cherry wai kekahi mau pono olakino olakino.

ʻO ka mea mua, hāʻawi ia i nā kālā kūpono o kekahi mau mea pono nui, e like me ka magnesium a me ka phosphore. ʻO kahi kumu maikaʻi o ka potassium pū kekahi.

Loaʻa i kahi lawelawe 8-auneke (240-milliliter) he 17% o ka potassium e pono ai ka wahine i kēlā me kēia lā a me 13% o ka potassium e pono ai i kahi kāne i kēlā me kēia lā (, 38).

Hoʻohui ʻia, waiwai nui ia o nā antioxidant, me nā anthocyanins a me nā flavonol (,,).

Hoʻomaopopo pū ʻia ka wai cherry tart e hāpai i ka hiamoe, a ua aʻo ʻia no kāna kuleana i ka hoʻomaha ʻana i ka hiamoe. No kēia mau kumu, ʻo ka inu ʻana i ka wai cherry tart ma mua o ka hiamoe e hoʻomaikaʻi ai i kou hiamoe (,).

ʻO nā hopena e hāpai ana i ka hiamoe o ka wai cherry tart ma muli o ka nui o nā melatonin (,,).

I kahi haʻawina liʻiliʻi, ua inu nā mākua me ka hiamoe ʻole i 8 auneke (240 ml) o ka wai cherry tart i ʻelua mau manawa i ka lā no 2 mau pule. Ua hiamoe lākou he 84 mau minuke a hōʻike i ka maikaʻi o ka hiamoe ke hoʻohālikelike ʻia i ka wā i inu ʻole ai lākou i ka wai ().

ʻOiai ke hoʻohiki nei kēia mau hopena, pono ka noiʻi hou aʻe e hōʻoia i ka hana o ka wai cherry tart i ka hoʻomaikaʻi ʻana i ka hiamoe a me ka pale ʻana i ka hiamoe ʻole.

Eia nō naʻe, inu ka inu ʻana i kahi wai cherry tart ma mua o ka hiamoe ʻana he mea pono ke hoʻāʻo inā ʻoe e hakakā me ka hāʻule ʻana a i ʻole hiamoe ʻana i ka pō.

Aia i loko o ka wai cherry Tart ka melatonin hormone hoʻolauleʻa hiamoe a hiki paha ke kōkua i ka hiamoe maikaʻi.

6. Iʻa momona

ʻO ka iʻa momona, e like me ka salemona, ke tuna, ke iʻa, a me ka mackerel, maikaʻi ke olakino. He aha ka mea e kū hoʻokahi ai i kā lākou huina nui o ka wikamina D.

ʻO kahi laʻana, he 3-auneke (85-gram) lawelawe i nā soke sockeye he 570 mau hui honua (IU) o ka huaora D. ʻO ia ka 71% o kāu DV. Loaʻa i kahi lawelawe like o ka trout ānuenue mahiʻai i 81% o kāu DV (44).

Hoʻohui ʻia, kiʻekiʻe nā iʻa momona i nā omega-3 fatty acid i olakino, kikoʻī ʻia ʻo eicosapentaenoic acid (EPA) a me docosahexaenoic acid (DHA).

Hoʻomaopopo ʻia ʻo EPA a me DPA no ka hōʻemi ʻana i ka lī. Eia hou, hiki i ka omega-3 mau momona momona ke pale aku i nā maʻi puʻuwai a hoʻonui i ke olakino lolo (,).

ʻO ka hui pū ʻana o nā omega-3 fatty acid a me ka wikamina D i nā iʻa momona hiki ke hoʻonui i ka maikaʻi o ka hiamoe, no ka mea ua hōʻike ʻia nā mea ʻelua e hoʻonui i ka hana o ka serotonin (, 47,).

I hoʻokahi o nā noi ʻana, ʻo nā kāne i ʻai i ka 10.5 auneki (300 gram) o ka salmon ʻAtelanika ʻekolu manawa i ka pule no 6 mau mahina i hiamoe e pili ana i 10 mau minuke i ʻoi aku ka wikiwiki ma mua o nā kāne i ʻai i ka moa, ka pipi, a me ka puaʻa.

Ua manaʻo ʻia kēia hopena ka hopena o ka wikamina D. ʻO nā mea i loko o ka iʻa i loaʻa nā pae kiʻekiʻe o ka wikamina D, kahi i hoʻopili ʻia i kahi hoʻomaikaʻi nui i ka maikaʻi o ka hiamoe ().

ʻO ka ʻai ʻana i kahi iʻa momona o ka iʻa momona ma mua o ka hiamoe ʻana e kōkua paha iā ʻoe e hiamoe me ka hiamoe nui. Pono nā noiʻi hou e hana i kahi hopena paʻa e pili ana i ka hiki o nā iʻa momona e hoʻomaikaʻi i ka hiamoe.

ʻO ka iʻa momona kahi kumu waiwai nui o ka wikamina D a me ka omega-3 fatty acid, he mau waiwai ko lāua ʻelua i hiki ke hoʻomaikaʻi i ka maikaʻi o kāu hiamoe.

7. Walnuts

ʻO nā walnuts kahi ʻano kaulana o nā kumu lāʻau.

Nui lākou i nā huaora he nui, ke hāʻawi nei ma luna o 19 mau wikamina a me nā minelala, i hoʻohui ʻia me ka 1.9 mau huna o ka fiber, i kahi lawelawe o ka 1-auneke (28-gram). Nui ka waiwai o nā walnuts i ka magnesium, phosphorus, manganese, a me ke keleawe ().

Hoʻohui ʻia, ʻo nā walnuts kahi kumu maikaʻi o nā momona olakino, e like me ka omega-3 fatty acid a me ka linoleic acid. Hāʻawi pū lākou i ka 4.3 gram o ka protein i ka auneke, a he mea pono paha ia no ka hōʻemi ʻana i ka makemake (18,, 51).

Hiki paha i nā walnuts ke hoʻoikaika i ke olakino puʻuwai. Ua aʻo ʻia lākou no ko lākou hiki ke hōʻemi i nā kiʻekiʻe kolesterol kiʻekiʻe, kahi mea nui weliweli no ka maʻi puʻuwai ().

He aha hou aʻe, ua ʻōlelo kekahi mau kānaka noiʻi e hoʻomaikaʻi i ka ʻai ʻana i nā walnuts i ka maikaʻi o ka hiamoe, ʻoiai ʻo lākou kekahi o nā kumu meaʻai maikaʻi loa o melatonin (, 53).

Hiki i ke kāhiko momona o nā walnuts ke hāʻawi i ka hiamoe maikaʻi. Hāʻawi lākou i ka alpha-linolenic acid (ALA), kahi omega-3 fatty acid i hoʻohuli ʻia i DHA i ke kino. Hiki i ka DHA ke hoʻonui i ka hana serotonin (,).

ʻAʻole nui nā hōʻike e kākoʻo i nā koi e pili ana i ka walnuts hoʻomaikaʻi ʻana i ka hiamoe. I ka ʻoiaʻiʻo, ʻaʻohe mau haʻawina e nānā pono ana i kā lākou kuleana i ka hāpai ʻana i ka hiamoe.

Nānā ʻole, inā ʻoe e hakakā me ka hiamoe, kōkua ka ʻai ʻana i kekahi mau walnuts ma mua o ka hiamoe ʻana. Ma kahi o ka lima o ka walnuts kahi kūpono kūpono.

He mau waiwai ko nā walnuts e hāpai i ka hiamoe maikaʻi. ʻO kahi laʻana, he kumu nui lākou o melatonin a me nā momona momona.

8. ʻO Passionflower kī

ʻO ka tiana Passionflower kekahi kī ʻōniʻoniʻo i hoʻohana mau ʻia e mālama i nā maʻi olakino.

ʻO kahi kumu waiwai o nā flavonoid antioxidants. ʻIke ʻia nā Flavonoid antioxidants no kā lākou kuleana i ka hōʻemi ʻana i ka mumū, ka hoʻoikaika ʻana i ke olakino palekana, a me ka hōʻemi ʻana i ka maʻi puʻuwai ().

Hoʻohui ʻia, ua aʻo ʻia ke kī ʻumeʻume no kona hiki ke hōʻemi i ka hopohopo.

Aia paha i ka apigenin antioxidant ke kuleana no ka hopena hopohopo o ka passionflower. Hoʻopuka ka Apigenin i kahi hopena hoʻoluʻolu ma ka hoʻopaʻa ʻana i kekahi mau mea loaʻa i kou lolo ().

Aia kekahi mau hōʻike e hoʻonui ka passionflower i ka hana o ka lolo kemika gamma aminobutyric acid (GABA). Hana ʻo GABA e kāohi i nā kemika lolo ʻē aʻe e hoʻonāukiuki i ke koʻikoʻi, e like me glutamate ().

ʻO ka hoʻomālielio i nā pono o ka tiʻi kuko e hoʻoliʻiliʻi i ka hiamoe, no laila he mea maikaʻi paha ke inu iā ia ma mua o ka hiamoe.

I loko o kahi aʻo he 7 mau lā, ua inu nā mākua he 41 i kahi kīʻaha o ke kī aloha ma mua o ka hiamoe. Ua helu lākou i ko lākou hiamoe maikaʻi ma mua o ka inu ʻana i ke tī ke hoʻohālikelike ʻia i ka wā i inu ʻole ai lākou i ke kī.

Pono e noiʻi hou e hoʻoholo inā hoʻolauna ka passionflower i ka hiamoe.

Aia i loko o ka tii Passionflower ka apigenin a hiki ke hoʻonui i ka gamma aminobutyric acid (GABA) i ka hana. Hoʻopili paha kēia i ka hiamoe.

9. Laiki keʻokeʻo

ʻO ka laiki keʻokeʻo kahi laha i hoʻopau nui ʻia ma ke ʻano he meaʻai i nā ʻāina he nui.

ʻO ka ʻokoʻa nui ma waena o ka laiki keʻokeʻo a me ka launu, ʻo ia ka laiki keʻokeʻo i hoʻopau ʻia kāna bran a me ka germ. Hoʻohaʻahaʻa kēia i ka fiber, nā meaʻai, a me nā antioxidant.

Eia nō naʻe, loaʻa i ka laiki keʻokeʻo kahi nui kūpono o kekahi mau huaora a me nā minelala.

Hāʻawi kahi 4-auneke (79-gram) o ka laiki keʻokeʻo i ka 19% o kāu mau pono i kēlā me kēia lā no ka folate. Hāʻawi pū kekahi i ka 21% o nā pono thiamine i kēlā me kēia lā no nā kāne a 22% o nā pono o ka thiamine i kēlā me kēia lā no nā wahine (, 60, 61).

ʻO kahi 4-auneke (79-gram) e lawelawe ana i ka laiki keʻokeʻo palaoa lōʻihi he 13% o kāu DV no ka manganese (10).

ʻO ka laiki keʻokeʻo kiʻekiʻe i nā carbs, e hāʻawi ana i 22 mau mika i kahi 4-auneke (79-gram) e lawelawe ana. Hāʻawi kāna mea momona a me ka nele o ka fiber i kāna papa kuhikuhi glycemic kiʻekiʻe (GI). ʻO ka papa kuhikuhi glycemic kahi ana o ka wikiwiki o ka meaʻai e hoʻonui i kāu kō kō (().

Manaʻo ʻia ʻo ka ʻai ʻana i nā meaʻai me kahi GI kiʻekiʻe, e like me ka laiki keʻokeʻo, ma ka liʻiliʻi he 1 mau hola ma mua o ka hiamoe ʻana e kōkua ai i ka hoʻomaikaʻi ʻana i ka maikaʻi o ka hiamoe ().

Hoʻohālikelike hoʻokahi noiʻi i nā ʻano hiamoe o 1,848 poʻe e pili ana i kā lākou lawe ʻana i ka laiki, ka berena, a me nā noodles. Pili ka lawe laiki kiʻekiʻe me ka hiamoe ʻoi aku ka maikaʻi ma mua o ka berena a me nā noodles, e like me ka lōʻihi o ka hiamoe ().

ʻOiai ke kuleana kūpono o ka ʻai ʻana i ka laiki keʻokeʻo i ka paipai ʻana i ka hiamoe, ʻoi aku ka maikaʻi o ka ʻai ʻia ma ke kaulike ma muli o ka hoʻohālikelike ʻana i ka nui o nā fiber a me nā meaola.

He mea maikaʻi paha ka laiki keʻokeʻo e ʻai ai ma mua o ka moe ma muli o ke kiʻekiʻe o ka papa kuhikuhi glycemic (GI). Hoʻonui paha kahi GI kiʻekiʻe i ka hiamoe maikaʻi.

Nā meaʻai a me nā mea inu ʻē aʻe e hāpai i ka hiamoe

Nui nā meaʻai a me nā mea inu ʻē aʻe i loaʻa i nā waiwai e hāpai ana i ka hiamoe. ʻO kahi laʻana, loaʻa paha iā lākou nā nui o nā meaola e like me ka tryptophan.

Eia nō naʻe, i kekahi mau hihia, aia iki ka noiʻi ʻana i kā lākou hopena kikoʻī i ka hiamoe.

• Nā huahana waiū: ʻO nā huahana waiū, e like me ke kīʻaha o ka waiū, ka tī, a me ka yogurt maʻamau, ʻike ʻia nā kumu o ka tryptophan. Hōʻike ʻia ka waiū e hoʻomaikaʻi i ka hiamoe i nā mākua makua, keu hoʻi ke hoʻopili ʻia me ka hoʻoikaika māmā (,, 66).
• Maiʻa: Loaʻa i nā peʻa maiʻa ka tryptophan a ʻo ka hua ponoʻī he kumu haʻahaʻa o ka magnesium. Hiki i kēia mau waiwai ʻelua ke kōkua iā ʻoe e hiamoe maikaʻi (14, 67).
• Oatmeal: E like me ka laiki, kiʻekiʻe ka oatmeal i nā carbs me kahi fiber hou aʻe a ua hōʻike ʻia e hoʻoulu i ka hiamoe ke hoʻopau ʻia ma mua o ka hiamoe. Hoʻohui ʻia, he kumu i ʻike ʻia o melatonin ().

ʻO nā meaʻai a me nā mea inu ʻē aʻe, e like me nā huahana waiū, maiʻa, a me ka oatmeal, loaʻa pū kekahi i nā meaola i ʻike ʻia e hoʻomaikaʻi i ka maikaʻi o ka hiamoe. Hiki ke kaupalena ʻia ka noiʻi kikoʻī i kā lākou hopena ma ka hiamoe.

Ke laina lalo

ʻO ka loaʻa ʻana o ka hiamoe nui he mea nui ia no kou olakino.

Hiki ke kōkua i kekahi mau meaʻai a me nā mea inu.ʻO kēia no ka mea aia lākou i loko o ka hiamoe e hoʻoponopono ana i nā hormoni a me nā kemika lolo, e like me melatonin a me serotonin.

Loaʻa i kekahi mau meaʻai a me nā mea inu i nā nui o nā antioxidants kikoʻī a me nā meaola, e like me ka magnesium a me ka melatonin, ʻike ʻia e hoʻonui i ka hiamoe ma o ke kōkua ʻana iā ʻoe e hiamoe wikiwiki a hiamoe lōʻihi paha.

E ʻohi i nā pōmaikaʻi o nā meaʻai a hoʻonui i ka hiamoe a me nā mea inu, ʻoi aku paha ka maikaʻi o ka hoʻopau ʻana iā lākou i nā hola 2-3 ma mua o ka hiamoe. ʻO ka ʻai ʻana ma mua o ka hiamoe ʻana he kumu ia o nā pilikia digestive, e like me ka reflux acid.

Ma ke ʻano holoʻokoʻa, pono ka noiʻi hou ʻana e hoʻopau i ke kuleana kikoʻī a nā meaʻai a me nā mea inu e hāpai ai i ka hiamoe, akā hoʻohiki nui loa kā lākou hopena i ʻike ʻia.