Nā meaʻai no ka poʻe hiamoe (me ka papa kuhikuhi)

Anter

• Nā meaʻai e hāpai i ka hiamoe
• 1. ʻO Tropophan
• 2. Makanekiuma
• 3. ʻO nā meaʻai e waiwai ana i ka omega-3 a me ka huaola D
• 4. Kalipuna
• Nā meaʻai e hiki ai ke hōʻoluʻolu
• Pehea e pono ai ka meaʻai
• Menu e kaua i ka hiamoe ʻole

ʻO Insomnia kahi pilikia olakino e pili ana i nā poʻe he nui a hiki ke hoʻohuli ʻia e ka papaʻai, ʻoiai aia kekahi mau meaʻai e hoʻonāukiuki a makemake i kēia ʻano, e like me ka hihia me ka pepa a me ka caffeine, no ka laʻana.

Hoʻohui ʻia, aia kekahi mau meaʻai ʻē aʻe e kōkua i ke kaua ʻana i ka hiamoe ʻole, e like me nā nati, kahi kumu maikaʻi o melatonin, kahi hormone i hana ʻia i loko o ke kino a ʻo ia ke kuleana no ka hoʻomaikaʻi ʻana i ka maikaʻi o ka hiamoe. Pono e hoʻokomo i kēia mau meaʻai i ka papaʻai a ʻai ʻia i kēlā me kēia lā no laila ʻo ia kahi ʻāpana o ka hana hoʻomoe e hōʻike maikaʻi ʻia e ke kauka.

Nā meaʻai e hāpai i ka hiamoe

ʻO nā meaʻai nui e kōkua i ke kaua ʻana i ka hiamoe nā mea i piha i:

1. ʻO Tropophan

Makemake ʻo Tryptophan i ka hana ʻana o melatonin i loko o ke kino, a ʻokoʻa ka mālama ʻana i ka hiamoe he antioxidant, loaʻa nā hopena neuroprotective, anti-inflammatory effects, hoʻomaikaʻi i ka ʻōnaehana paleʻea, a me nā mea ʻē aʻe. Hoʻohui, kōkua ia i ka hana ʻana i ka serotonin, e hoʻoulu i ka mālie a me ka hiamoe.

ʻO nā meaʻai e waiwai i ka tryptophan ʻo ka turkey, ka waiū, ka ʻiʻo, ka ʻoka, ka samani, ka ʻōmato, ka tī keʻokeʻo, kiwi, nā nati, nā ʻalemona, ka waiū laiki a me ka meli.

2. Makanekiuma

Hiki i ka magnesium ke kōkua i ka hoʻomaikaʻi ʻana i ka maikaʻi o ka hiamoe, no ka mea, ʻo ia ka mea e hōʻemi ai i nā kiʻekiʻe o ka cortisol, kahi hōmona pili i ke koʻikoʻi a maikaʻi ʻole ka hiamoe. Hoʻohui, hoʻonui ia GABA, kahi neurotransmitter e hāpai i ka hoʻomaha a me ka hiamoe.

ʻO nā meaʻai i waiwai i kēia mineral he kālika, maiʻa, walnuts, ʻalemona, prun, berena, pīni a me ka laiki palaunu, salemona a me ka milo.

3. ʻO nā meaʻai e waiwai ana i ka omega-3 a me ka huaola D

ʻO nā meaʻai e waiwai ana i ka omega-3 a me ka huaola D koʻikoʻi i ka hana o serotonin, kahi lolo lolo e hoʻomaikaʻi i ka hiamoe. ʻO nā meaʻai i waiwai i ka wikamina D he aila cod ate, salemona, waiū, hua manu, ʻiʻo, sardine a me ka bata.

ʻO nā meaʻai i waiwai i ka omega-3 he aila flaxseed, salemona, sardine, flaxseed a me nā ʻano chia, tuna, herring a me nā nati.

4. Kalipuna

ʻO ka nele o ka calcium i loko o ke kino e hiki ke pili i ka hiamoe, ʻoiai he mineral pono ia e hōʻoia i ka hana o ka serotonin. No laila, paipai ʻia e hoʻonui i kāu lawe ʻana i nā meaʻai momona-momona, e like me ka yogurt maʻamau a me ka waiū, ʻoi aku ma mua o ka hiamoe. Hoʻokahi kihi e inu i 1 kopa waiū wela ma mua o ka hiamoe.

Nā meaʻai e hiki ai ke hōʻoluʻolu

Pono ka poʻe e ʻeha mai ka hiamoe ʻole e hōʻalo i nā meaʻai e hoʻoulu ai i ka ʻōnaehana ʻōnaehana, no ka mea he mea paʻakikī ia e hiamoe ai: kope, inu inu ikaika, mea inu ʻono, kī ʻeleʻele, kī tī, ʻōmaʻomaʻo, ka palaoa, ka pepa, kokoleka a aisa

Pono e hōʻalo i kēia mau meaʻai ma hope o 4 pm, no ka mea, ʻoi aku ka manawa o ka lolo e loaʻa i nā impulses uila e pono ai e hoʻoponopono i ka hiamoe a pēlā e hōʻoia ai i ka hiamoe maikaʻi.

Hoʻohui, he mea nui e hōʻalo i nā meaʻai palai, me ka momona nui, nā sugars i hoʻomaʻemaʻe ʻia a i ʻole ka nui o nā meaʻai kokoke i ka wā moe, no ka mea he kumu ia no ka palaka a hōʻeha i ka hiamoe.

Pehea e pono ai ka meaʻai

He mea nui e hoʻopili ʻia nā meaʻai i ʻae ʻia i ka papaʻai o kēlā me kēia lā, e pale ana i nā stimulants i ke awakea o ke awakea a i ka pō. Eia hou, pono hoʻi ʻoe e hōʻalo i ka pāʻina kokoke loa i ka manawa moe a me ka nānā ʻole ʻana i ke kīwī i ka wā e ʻai ana, he mea hoihoi paha ka loaʻa ʻana o kahi sup wela i ka wā ʻaina e paipai ai i ka hiamoe.

He mea nui nō hoʻi e mālama i nā papa kuhikuhi maʻamau e pili ana i nā meaʻai a me ka wā hiamoe a ala pū hoʻi. Hiki nō hoʻi ke inu i ke kī ʻāpī ma mua o ka hiamoe, no ka mea, he waiwai kona e kōkua ai e hōʻoluʻolu, hoʻolauna i ka hiamoe a hoʻēmi i ka hiamoe, mahalo i ka loaʻa ʻana o ka apigenin, kahi antioxidant e hana i nā mea loaʻa moe i ka lolo.

Menu e kaua i ka hiamoe ʻole

Hōʻike ka papa aʻe i kahi laʻana o ka papa kuhikuhi e kaua i ka hiamoe ʻole.

Hoʻololi nā kālā i kau ʻia i kēia papa kuhikuhi e like me ka makahiki, ka moekolohe, ka hoʻoikaika kino a aia paha kekahi maʻi e pili ana a ʻaʻole paha, no laila ʻo ka mea maikaʻi ke ʻimi i ke alakaʻi mai kahi mea hānai e lawe i kahi loiloi piha a helu i ka papaʻai kūpono kūpono loa. i ko ke kanaka pono.

E nānā i kahi ʻōlelo aʻoaʻo ʻē aʻe e pili ana i ke ʻano o ka insomnia: