ʻO kēia mau 6 Milk Fixes e hoʻomaʻamaʻa i kāu mau Anxieties no kahi hiamoe o ka pō maikaʻi

Anter

• 1. ʻO ka waiū gula anti-inflammatory kou wā moe
• ʻO kā mākou papa hana: Warm, waiū turmeric gula
• Nā Pono:
• Kuhikuhina:
• Ka waiū gula no ka hiamoe
• 2. E noʻonoʻo i ka ʻōmaʻomaʻo me ka waiū matcha a me kona L-theanine hoʻomaha
• Waiū Matcha no ka hiamoe
• 3. E inu i ka waiū strawberry no kahi mahele o melatonin a me B-6
• ʻO kā mākou papa hana: waiū Strawberry
• Nā Pono:
• Kuhikuhina:
• ʻO ka waiū Strawberry no ka hiamoe
• 4. Nāʻiʻo ʻeha? E inu i ka waiū mahina poni no ka hoʻihoʻi pō
• Waiū mahina Pink no ka hiamoe
• 5. Sīpī i ka waiū lavender poni nani no Zzz's hauʻoli
• Ka waiū lavender no ka hiamoe
• 6. Hoʻomaha i kou mau mākala me ka waiū maiʻa ʻelua mau mea hoʻohui
• Waiū maiʻa no ka hiamoe
• Nā meaʻai no ka hiamoe maikaʻi

Ua hoʻouna ʻia ʻoe i kahi hiamoe me ke aniani mahana o ka waiū e kōkua i ka hiamoe e hele wikiwiki mai? ʻO kēia moʻolelo kahiko he paio paha e pili ana inā maikaʻi - ʻōlelo ka ʻepekema he haʻahaʻa nā manawa. Akā ʻaʻole ia he manaʻo ʻaʻole hiki iā mākou ke hōʻano hou i kēia meaʻai me nā wili ʻepekema i kākoʻo ʻia.

Ua ʻike ʻoe iā lākou āpau ma ka pūnaewele: Viral, nā waiū waihoʻoluʻu - mai ka waiū strawberry i ka waiū gula kaulana loa. E like me ka ʻono ke nānā aku lākou (a), hiki iā lākou ke kōkua i ka hiamoe, hoʻomaha, hoʻōla i nā mākala, a me ka pehu.

Hānai iā lākou ma ke ʻano he mea hoʻomaʻamaʻa ahiahi maikaʻi a hoʻohui paha iā lākou i kāu ʻano hana hiamoe ahiahi e hoʻoulu ai i nā moeʻuhane momona. Ua paʻi mākou i ʻelua mau papa hana pilikino no ka hōʻoluʻolu o ka hiamoe - a ʻehā mau koho ʻē aʻe hiki iā ʻoe ke ʻoluʻolu.

1. ʻO ka waiū gula anti-inflammatory kou wā moe

ʻIke mākou āpau i ka waiū gula trendi i kahi mana o nā pono olakino. Mai ka hakakā ʻana i ka mumū i ka hāʻawi ʻana i nā antioxidant he nui, hana ka turmeric i nā mea āpau. Hoʻohana ākea ʻia ka meaʻala lāʻau Ayurvedic maʻamau e kōkua ai i ka maikaʻi o ka hiamoe.

Ua ʻike ʻia nā noiʻi ʻiole mua i hiki i ka turmeric ke hoʻoweliweli i ka oxidative a me ka hiamoe ʻole. Pākuʻi i kēia mea ʻala nui i loko o kāu hana moe e hoʻomaha ai, hoʻomaikaʻi ai i ke ʻano, kōkua, a me nā mea hiki (e ʻike ʻia i nāʻiole). No ka poʻe me nā kūlana mau, ʻo ia pū kekahi.

ʻO kā mākou papa hana: Warm, waiū turmeric gula

Na Tiffany La Forge i kiʻi

Nā Pono:

• 2 mau kīʻaha waiū āu i koho ai (holoʻokoʻa, niu, ʻalemona, a pēlā aku.)
• 1 1/2 tsp. turmeric honua
• 1/2 tsp. kinamona
• 1 ʻĀniha ʻāpana o ka ʻōlani hou, ihi ʻia
• 1 tbsp syrup meli a maple paha

Kuhikuhina:

1. Hoʻomaʻamaʻa i ka waiū, turmeric, cinnamon, ginger, a me ka meli a i ʻole ka maple syrup i kahi ipu liʻiliʻi a hiki i ka wela ʻana.
2. ʻO Whisk maikaʻi e hoʻonā i nā mea ʻala a mahele i ʻelua mug.

Ka waiū gula no ka hiamoe

• hakakā i ka pehu
• pale i ka hōʻino oxidative a me ka hiamoe hiamoe
• paipai i ka hoʻomaha a hoʻohaʻahaʻa i nā pae hopohopo

2. E noʻonoʻo i ka ʻōmaʻomaʻo me ka waiū matcha a me kona L-theanine hoʻomaha

ʻO ka inu matcha ma mua o ka hiamoe kahi kumuhana kontroversial ma muli o ka caffeine i loko o ke kī ʻōmaʻomaʻo. Eia nō naʻe, haʻahaʻa ka ʻai o ka caffeine ma matcha (ma lalo o ka hapalua o ka espresso) a kaulike ʻia e ke alo o ka hui L-theanine.

ʻO ke kīʻaha o ka waiū matcha waiwai anti-antioxidant ma mua o ka hiamoe hiki i nā hopena maikaʻi i kāu pae hopohopo,, a me ke olakino holoʻokoʻa. I luna, hoʻāla ʻo L-theanine i ka serotonin, GABA, a me nā pae dopamine, hiki ke kōkua a kōkua iā ʻoe.

Hana i kēia: E hoʻāʻo i kēia latte matcha latte creamy, e lawe wale ana i 6 mau minuke e hana ai.

Waiū Matcha no ka hiamoe

• paipai i ka hoʻomaha ma muli o L-theanine
• loaʻa nā hopena maikaʻi i ka naʻau a me ka hopohopo
• hiki ke kōkua me ka mālama ʻana i kahi kaupaona olakino

3. E inu i ka waiū strawberry no kahi mahele o melatonin a me B-6

Ua hoʻāʻo mua i ka waiū strawberry hou? ʻAʻole ka ʻano Nesquik, akā like hou me kēia wikiō i hele i viral me ka ʻaneʻane ʻelua miliona mau manaʻo. ʻO ka waiū ʻōpelu maoli ka hili puna i Korea, a i kēia manawa hiki i kēia mana ke lilo i kahi wā moe momona no nā keiki a me nā mākua. Hiki iā mākou ke mahalo i nā antioxidants, potassium, a me nā wikamina pono i nā strawberry no kēlā.

ʻO ka Vitamin B-6, no ka laʻana, maikaʻi loa no ke kaulike ʻana i ke kaapuni hiamoe a me. ʻO ka Strawberry 'kiʻekiʻe vitamona C ka mea i hana i kēia maikaʻi no ka nui. E noʻonoʻo e like me ka pale maka maka pō - ʻono kēlā!

ʻO kā mākou papa hana: waiū Strawberry

Na Tiffany La Forge i kiʻi

Nā Pono:

• 4 tbsp strawberry puree
  • 2 mau kīʻaha ʻokiʻoki liʻiliʻi
  • 2 kele. meli, a ʻono paha
  • 1 tsp. unuhi vanilla
  • he wahi paakai
  • 8 oz waiū āu i wae ai
  • 1 tbsp strawberry ʻokiʻoki

Kuhikuhina:

1. E hana i ka puree: i ka blender wikiwiki, kāwili i nā strawberry, ka meli, ka vanilla, a me ka paʻakai a hiki i ka laumā a me ka hui pū ʻana.
2. E hana i ka waiū strawberry, e hoʻohui i 4 tbsp. o ka strawberry puree a me 1 tbsp. o nā strawberry ʻokiʻoki i kēlā me kēia aniani.
3. ʻO luna me kāu waiū anuanu a i hoʻomehana ʻia o ke koho. E hoʻoulu a leʻaleʻa!

ʻO ka waiū Strawberry no ka hiamoe

• he wikamina C a me nā antioxidant e kōkua i ke olakino olakino pō
• waiwai i ka B-6 e hoʻoponopono ana i ka melatonin
• ke kaulike i ke kaapuni hiamoe hiamoe

4. Nāʻiʻo ʻeha? E inu i ka waiū mahina poni no ka hoʻihoʻi pō

ʻAʻole ʻono wale nā ​​cherry, akā ʻo kekahi o nā meaʻai liʻiliʻi i loko maoli ka melatonin. hiki i ka ʻono ʻana i ka wai cherry ma mua o ka hiamoe ke hoʻomaikaʻi i ka maikaʻi o ka hiamoe o nā mākua me ka hiamoe ʻole. Heʻoiaʻiʻo loa kēia o ka wai momona cherry.

Aia i loko o ka wai cherry wai kahi blendful blendful o nā melatonin a me ka tryptophan, kahi amino acid pono e kōkua i ka hoʻonui ʻana i nā pae serotonin o ke kino. Pāʻani ʻo Serotonin i ka pōʻaiapuni o ka hiamoe. Hoʻoemi pū kekahi ia a me.

ʻOi aku ka maikaʻi, hiki i nā cherry waiwai antioxidant ke kōkua pū i ka hoʻihoʻi hope ʻana. Ua hōʻike ʻia nā noiʻi e hiki i nā cherry tart ke hoʻemi i ka hōʻino i nā mākala a pale i ka pohō o ka ikaika. Hana me nā mākala ʻeha? Hāʻawi kēia i nā kumu hou aʻe e kiʻi i kēia inu ʻalani.

Hana i kēia: Hoʻomaka e miki i kēia waiū mahina poni, kahi vegan "moe moe moe" e hoʻohui i ka wai cherry tart, waiū ʻalemone, nā pua rose rose maloʻo, a me ka adaptogen hakakā hakakā, ashwagandha.

Waiū mahina Pink no ka hiamoe

• kōkua i nā mākala ʻeha a me ka hoʻōla hou ʻana i ka pō
• he melatonin maoli
• kōkua me ka hana o serotonin

5. Sīpī i ka waiū lavender poni nani no Zzz's hauʻoli

Mai ke kī a i ka aromatherapy, hoʻohana pinepine ʻia ka lavender i ka paipai ʻana i ka hiamoe maha a hoʻomaha. Akā ma kahi o ka hoʻolaha ʻana, no ke aha e hoʻāʻo ʻole ai e inu? ʻIke ʻia ka lavender, mai ke kōkua ʻana i ka hopohopo i ka hoʻōla ʻana.

E pili ana i ka hiamoe maluhia, ua hōʻike nā noiʻi i nā ʻala lavender a hiki ke waiho iā ʻoe i kahi hoʻomaha a hoʻomaha hou i ke kakahiaka aʻe. ʻO ia ka mea hoʻonāukiuki haʻahaʻa i koho maikaʻi loa e miki ma mua o ka hiamoe.

Hana i kēia: Inu i kēia waiamoe lavender waiū hiamoe, momona maoli me ka meli a me nā pī vanilla. ʻO ke ʻala ʻaʻala o vanilla a me lavender wale nō ke kōkua i ka hoʻohaʻahaʻa ʻana i kāu pae kaumaha.

Ka waiū lavender no ka hiamoe

• hana ma ke ʻano he sedative mālie
• hoʻonui i ka hiamoe hohonu, lohi
• paipai i ka hoʻomaha a me ka hoʻomaha i ke kakahiaka aʻe

6. Hoʻomaha i kou mau mākala me ka waiū maiʻa ʻelua mau mea hoʻohui

ʻO ka maiʻa kahi nūhou maikaʻi loa no nā mākia koʻikoʻi. ʻO ka magnesium a me ka potassium, aia i loko o ka hua, hiki ke loaʻa nā hopena maikaʻi i ka hiamoe a me ka hiamoe ʻole,. ʻOi aku ka maikaʻi, ʻo ka maiʻa pū kekahi, ka moe-hoʻomalu ʻana o ka amino acid a mākou i kūkākūkā ai ma luna.

Hana ka magnesium i ka maiʻa ma ke ʻano he relant muscle maoli, ʻoiai ʻo ka potassium hiki ke lilo i pono i ka mālama ʻana i ka maʻi wāwae hoʻomaha ʻole. Hoʻohui i kahi mahele lāʻau olakino o ka tryptophan, a ʻo ka maiʻa e hōʻoia i ka hoʻoweliweli pākolu no ka hiamoe maha.

Hana i kēia: E hoʻāʻo i kēia waiu maiʻa vegan ʻono ʻelua mau mea wale nō. Akā ʻoluʻolu e hoʻohui i ka waiū maʻamau a i ʻole ka waiū nond milk, a i ʻole ka pā o ka meli.

Waiū maiʻa no ka hiamoe

• Loaʻa ka magnesium a me ka potassium i mea e pōmaikaʻi ai i nā mākala koʻikoʻi
• hiki ke maikaʻi i ka mālama ʻana i ka maʻi wāwae hoʻomaha ʻole
• hoʻoponopono i ka pōʻaiapuni hiamoe hoʻomaikaʻi iā tryptophan

Loaʻa iā ʻoe ke koʻo o ke ānuenue me kēia mau momona waiū hiamoe maikaʻi. Akā ʻoi aku paha ka ʻono o ka inu ʻana me kahi mea ʻē aʻe! No laila e kaʻana like i kēia mau meaʻai me kou mau hoaaloha a me kou ʻohana a ʻike i kahi punahele punahele.

Eia kekahi, inā ʻoe e noʻonoʻo e pili ana pehea e ala ai i ke olakino, e noʻonoʻo e hoʻohui i ka ginger i kāu ʻaina kakahiaka a i ʻole e hoʻonui ana i kāu kofe me kahi puna o nā antioxidants.

Nā meaʻai no ka hiamoe maikaʻi

He kahu loea ʻo Tiffany La Forge, mea hoʻomohala hoʻomākaukau, a me ka mea kākau meaʻai e holo nei ka blog Nā Parsnips a me nā Pastries. Kālele kāna blog i ka meaʻai maoli no ke ola kaulike, nā loina kau, a me nā ʻōlelo aʻo olakino hiki maʻalahi. Ke noho ʻole ʻo ia i ka lumi kuke, ʻoluʻolu ʻo Tiffany i ka yoga, ka hele wāwae, ka huakaʻi, ka mahiʻai meaola, a ke kau pū nei me kāna corgi, ʻo Cocoa. E kipa iā ia ma kāna blog a i ʻole Instagram.