9 Nā meaʻai e hōʻino i kou hiamoe

ʻO kekahi pō e hoʻoulu ai a huliʻana i ka nānāʻana i kāu kauka a me ka heluʻana i ka hiamoe inā loaʻaʻoe i kēia manawa? Inā maikaʻi kēlāʻano i kaʻikeʻole, hiki ke kuʻi ka hewa me kāu kohoʻana i ka pō pō. ʻOiai ka paʻihia o nā mea a pau i ka manawa a me kekahi, a nui nā kumu o ka moe,ʻike pinepineʻia kekahi kumu no ka hiamoe hiamoe nui loa i ka meaʻai e hoʻopilikia i kou heleʻana i ka'āinaʻo Nod. Aia i lalo nāʻeiwa o nā mea momonaʻoi loa no ka hoʻolimalimaʻana iāʻoe no ka hiamoe maikaʻi loa, a me nā koho maikaʻi loa e kōkua iāʻoe e hoʻokomo i kahi hilahila.

• 01 o 09

  ʻO Bacon

  Mmmm, puaʻa. He aha ka mea i hoʻomaikaʻiʻoleʻia ma ka hoʻohuiʻana i kēia meaʻala,'āpana, nani o ka maikaʻi? ʻAe, kou hiamoe, no nā mea hoʻomaka. E like me ka hulu kahiko, ka puaʻa a me nā meaʻai'ē aʻe (e like me ka lole, bologna, pastrami, pipi beehi a me ham) he mau kēpau nui o tyramine, he amino acids e hoʻonāukiuki i kou lolo me ka makaʻala,ʻaʻole hoʻomaha.

  Ka maikaʻi maikaʻi : Inā makemakeʻoe i kahi mea paʻakikī, paʻakīni paʻakai ma mua o ka moe, hāpai i kahi popcorn - akā haʻalele i ka paʻakai a me ka pata.

• 02 o 09

  ʻO ka momona

  ʻO kēlā mele o ka chedar ka hopena i ka maikaʻi, akā i kēia manawa e ala anaʻoe i ka heluʻana i nā hipa. ʻO ke kumu? ʻO nā pākēleʻa i hōʻaia, e like me cheddar, Swiss, Parmesan, brie, a me Gouda, kahi me ka amino acid i kapaʻia he tyramine. Hoʻouluʻiaʻo Tyramine i ka hanaʻana o nā norepinephrine, he neurotransmitter e pili ana i ka pane a me ka lele,ʻo ia hoʻi, eʻikeʻoe a ala a ala.

  ʻO kahi maikaʻi loa :ʻO kahi liʻiliʻi o ka lihi i mua o ka moe he mea maikaʻi loa ia, akā he lāʻau me nāʻano hou,ʻaʻole i ka hulu ulu. Hiki iāʻoe ke hana maikaʻi me ka liʻupaʻa, ricotta, a me nā mozzarellaʻole.

• 03 o 09

  Pākē

  Ināʻehaʻoe i ka reflux ākea, e like me 20% o ka heluna kanaka, e hiamoe maikaʻiʻoe ināʻoe eʻae i nā tōmato a me nā meaʻaiʻeleʻele ma mua o ka moeʻana. ʻO kēia mau meaʻono a me ka maikaʻi e hoʻohui nui i nā mea'alama, nā kānana a me nā kīʻaha i kīpalaʻia, akā hiki nō hoʻi ke hana i ka pupule -ʻoi aku keʻano inā eʻai ia mau mea ma mua o ka moeʻana i loko o kahi moe.

  ʻOka maikaʻi loa : Pāʻina i ka'ōlē i mua o ka hiamoe. Hiki iāʻoe keʻaʻai maikaʻi, nā huaʻai olakino aʻaʻohe manaʻo maikaʻi e mālama iāʻoe.

• 04 o 09

  Kahikiko Malama

  Loaʻa ka waiwai o ka balekale pouli: ua hoʻopihaʻia me nā antioxidants e pōmaikaʻi i kou puʻuwai, hoʻonui i ka hana insulin a hoʻonui i ke kahe o kou koko i kou lolo. ʻO ka pōʻino, aia nō i ka calekine pōuliuli kekahi caffeine -ʻo ka kiʻekiʻe o ka māhele o ka koko kawa,ʻo ka mea kiʻekiʻe ka'atila caffeine. ʻOiaiʻo kaʻoiaʻiʻoʻo ka liʻiliʻi o ke kalo kalo ma mua o kēlā kofe, ua lawa ka nui no ka nui o nā kānaka: a hiki i ka 80 mg o ka kalo i loko o kahi pālakeke 3.5-'auama o ke kokolekale ka pouli loa. Ināʻoe e pilikino, pono paha paha ia e ala aiʻoe.

  Ka maikaʻi maikaʻi loa : Mīkini ma kahi'āpana liʻiliʻi o nā hua maloʻo,ʻo ia hoʻi nā cherries a maiʻa,ʻo nāʻanoʻelua he mau mineral e kōkua i ka hoʻomaha a me ka hiamoe.

• 05 o 09

  Hale waiʻona

  Hiki paha i kahi poʻipoho he mea maikaʻi e hoʻopau ai i kahi lā paʻa, aʻo ka meaʻoiaʻiʻo,ʻo ka waiʻona e kōkua iāʻoe e hiamoe nui, akā, pau ka pōmaikaʻi. Ma ka hiamoe ma hope o ka hoʻopiʻiʻana, hiki iāʻoe ke hoʻomau i ka emiʻana o ka moe REM hōʻoluʻolu hou, a me ka hoʻoulu pinepineʻana i ka pō -ʻo ia mau mea e hoʻomahaʻoe i ke kakahiaka. No laila, keʻoleʻoe e leʻaleʻa i ke aniani o ka waina i mua o kahi aloha , e piʻi i luna i ka manawa moe.

  Ka maikaʻi maikaʻi loa : E puhi i ka kīʻaha o ka lau nahele (e hōʻoiaʻaʻole he caffeinated) ma mua o ka moe, a hiki koke maiʻoe i kahi moe. ʻO Chamomile, valerian a me nā mea hoʻolālā he mau koho maikaʻi wale nō ma nā supermarket.

• 06 o 09

  ʻO ka meaʻai

  ʻO nā meaʻai nā meaʻai me ka nui o nā kīʻahaʻulaʻula he nui nā pono pilikino: hoʻonui lākou i kāu kinakolism, hoʻonui i kou mahana a hoʻonā i ke kahe o ke koko. ʻOiaiʻo kēia mau mea maikaʻi i ke ao,ʻaʻole lākou i makemake nuiʻia i ka pō - a ināʻoe e hoʻoulu i ka mana kūpaʻa ma hope o kēlā kīʻaha o ke pipi, hikiʻoe i ka hoʻonui i ka mea hiki ke nānā aku i kāu keʻena o ka hope o nā lūkū.

  ʻO ka maikaʻi maikaʻi loa : Eʻoluʻolu i kahi kīʻaha liʻiliʻi o ka yogurt aiʻole ka lima o nā hua liʻiliʻi ma mua o kahi'āʻalu'āpae ma mua o ka moe. E hauʻoli pahaʻoe i ke kakahiaka.

• 07 o 09

  ʻO ka meaʻai

  ʻO ka moa lūlū a me nā meaʻai'ē aʻe i paʻiʻia he meaʻono - maikaʻi loa, pēlā i ka maikaʻi, maikaʻi loa. Hoʻokomoʻia lākou i ka momona, akā naʻe, e hoʻopiʻi i kāu'ōnaehana'ōpala i nā pō a pau, e pale i kāu heleʻana o ka hiamoe maʻamau a hiki i ka hopena. No laila, eʻoliʻoli i ka moa lūlū - akā, eʻoliʻoli i kaʻaina awakea a i kaʻaina awakea paha, ʻaʻole e like me kāuʻahaʻaina moe.

  ʻOka maikaʻi loa : Nibble ma kahi huapalapala paʻakū, kahi'āpana o ka palaoa kānā palaoa a iʻole kahi'āpana o ka palaoa hou ma kahi.

• 08 o 09

  Kupikoli

  ʻO ka'ākoʻolika, ka'ailaʻala a me nā kāloti he mau mea hōʻailona maikaʻi loa ia i kāu meaʻai, akā maikaʻi lākou i ka pō ahiahi -ʻo nā hola he nui ma mua o ka moeʻana. ʻOiai e pono anaʻoe i ka nui o ka fiber no ke olakino maikaʻi,ʻo kahi pūnaha'ōpena i piha i ka roughage hiki ke alakaʻi i kahi moe, moe hiamoe, a me nā ala ala pō he nui.

  Ka maikaʻi maikaʻi : He pāʻina. Hiki iāʻoe keʻalaʻala maikaʻi a me kahi pāpaʻa o ka pāpahana, magnesium a tryptophan - aʻo ia mau mea e kōkua iāʻoe e hiamoe maikaʻi.

• 09 o 09

  ʻO ke kai

  ʻO kahi kai maikaʻi kahiʻai kūpono no ke aliʻi - akā, he meaʻai hoʻi ia e waiho ai iāʻoe i kaʻiʻini i ke kūkoko inā eʻai kokokeʻoe i kahi moe. ʻO kaʻaiʻana i ka momona-nui, nā mea momona momona e like me ka steak a me nā meaʻaiʻulaʻula'ē aʻe i loko oʻekolu mau hora o ka moe e waiho i kāu'ōnaehana hoʻopunipuni e huki ana i nā mea pale a pau - aʻo ka'ōpū, ka'ōpū, ka ate, a me ka pancreas e like me ke koena. ʻO ka hopena? ʻO ka hiamoe hoʻomaha loa.

  Ka maikaʻi maikaʻi loa : Ma kahi o ka pipi, hiki i kahi'āpana o ka umauma turkey a iʻole ka moa keʻokeʻo. E loaʻa iāʻoe kahi pū'āpono kūponoʻole me ka momona nui, a me ke kōkua pū aku i ka commonptop.

  E ho'āʻo i kēia mau meaʻai he 10 e kōkua iāʻoe e hiamoe .