Izvo 9 Zvakanakisa Zvekudya uye Zvinwiwa Kuti Uve Usati Wavata

Zvemukati

• 1. Maamondi
• 2. Turkey
• 3. Chamomile tii
• 4. Kiwi
• 5. Tart Cherry muto
• 6. Hove dzakakora
• 7. Walnuts
• 8. Passionflower tii
• 9. Mucheka muchena
• Zvimwe zvekudya uye zvinwiwa zvinogona kukurudzira kurara
• Chinokosha

Kuwana kurara kwakanaka kwakakosha zvakanyanya kune hutano hwako hwese.

Zvinogona kudzora mukana wako wekubata zvimwe zvirwere zvisingaperi, chengetedza huropi hwako hutano, uye kusimudzira immune system yako (1,, 3).

Zvinowanzo kurudzirwa kuti iwe uwane pakati pe7 ne9 maawa ekurara zvisina kumiswa husiku hwega hwega, kunyange vanhu vazhinji vachinetseka kuwana zvakakwana (,).

Kune akawanda mazano iwe aunogona kushandisa kusimudzira kurara kwakanaka, kusanganisira kuita shanduko pane chako chikafu, sezvo zvimwe zvekudya uye zvinwiwa zvine kurara-zvinokurudzira zvivakwa ().

Heano aya mapfumbamwe echikafu uye zvinwiwa zvaunogona kuva nazvo usati warara kuti uwedzere kunaka kwehope.

1. Maamondi

Maamondi mhando yemuti nati ine zvakawanda zvehutano zvinobatsira.

Iwo manyuko akanakisa ezvakawanda zvinovaka muviri, sezvo 1 ounce (28 gramu) yemakungu akaomeswa akaomeswa ane 18% yezvinodiwa zvevakuru zvezuva nezuva zvephosphorus uye 23% yeriboflavin (, 8, 9).

Ounce inopawo 25% yezuva nezuva manganese zvinodiwa nevarume uye 31% yezuva nezuva manganese inoda vakadzi (10).

Kudya maamondi nguva dzose kwave kuchisanganiswa nenjodzi dzakaderera dzezvirwere zvishoma zvisingaperi, senge rudzi rwechipiri chirwere cheshuga uye chirwere chemwoyo. Izvi zvinopihwa kune avo vane hutano monounsaturated mafuta, fiber, uye antioxidants.

Antioxidants inogona kuchengetedza maseru ako kubva kuzvirwere zvinokuvadza izvo zvinogona kutungamira kuzvirwere zvisingaperi (,).

Izvo zvave zvichinzi maamondi anogona kubatsira kusimudzira mhando yekurara futi. Izvi zvinodaro nekuti maamondi, pamwe nemamwe marudzi akati etsitsi, ndiwo manyuko ehomoni melatonin. Melatonin inodzora yako yemukati wachi uye inoratidza muviri wako kugadzirira kurara ().

Maamondi zvakare akasarudzika sosi yemagnesium, ichipa 19% yezvaunoda zuva nezuva mune rimwe chete. Kudya zvakakwana magnesium kunogona kubatsira kuvandudza mhando yekurara, kunyanya kune avo vane hope (, 14,).

Basa reMagnesium mukusimudzira kurara inofungidzirwa kuti inoenderana nekugona kwayo kudzora kuzvimba. Pamusoro pezvo, zvinogona kubatsira kudzikisa huwandu hweiyo mahormone yekushushikana cortisol, inozivikanwa nekukanganisa kurara (,).

Asi, kunyangwe izvi, kutsvagisa maamondi uye kurara kushoma.

Imwe ongororo yakaongorora mhedzisiro yekudyisa makonzo mazana mana emamirigiramu (mg) yeamondi yakabviswa. Yakaona kuti makonzo airara kwenguva yakareba uye zvakadzama kupfuura zvaaiita vasina kudya almond mushoma (16).

Mhedzisiro yekugona yekurara-yeamamondi iri kuvimbisa, asi zvakawedzera zvidzidzo zvevanhu zvinodiwa.

Kana iwe uchida kudya maarumondi usati warara kuti uone kana achikanganisa ako ekurara mhando, 1-ounce (28-gramu) inoshumira, kana nezve mashoma, inofanirwa kukwana.

Maarumondi manyuko e melatonin uye yekurara-inowedzera mineral magnesium, maviri maficha anogona kuvaita chikafu chakakura chekudya vasati vavata.

2. Turkey

Turkey inonaka uye ine hutano.

Yakakwira mapuroteni, ine yakakangwa turkey ichipa anenge magiramu masere eproteiniti paunzi (28 gramu). Mapuroteni akakosha kuitira kuti tsandanyama dzako dzigare dzakasimba nekugadzirisa chishuwo chako (, 18).

Pamusoro pezvo, turkey inyowani sosi yemavhitamini mashoma nemaminerari, senge riboflavin uye phosphorus. Iyo sosi yakanakisa yesenium, ine 3-ounce inoshumira ichipa 56% yeDaily Value (DV) (19).

Turkey ine zvishoma zvivakwa zvinotsanangura kuti sei vamwe vanhu vachineta mushure mekuidya kana kufunga kuti inokurudzira kurara. Kunyanya kukosha, iine amino acid tryptophan, iyo inowedzera kugadzirwa kwemelatonin (, 21).

Protein iri muTurkey inogona zvakare kubatsira mukukwanisa kwayo kukurudzira kuneta. Pane humbowo hwekuti kudya zvine mwero mapuroteni usati warara kunoenderana nehunhu hwakanaka hwekurara, kusanganisira kushoma kumuka husiku hwese ().

Kuwedzera kutsvagurudza kunokosha kusimbisa turkey inogona kuita basa mukuvandudza kurara.

Turkey inogona kunge iri chikafu chikuru chekudya usati warara nekuda kwehuwandu hwayo hweprotein uye tryptophan, zvese izvi zvinogona kukonzera kuneta.

3. Chamomile tii

Chamomile tii inozivikanwa yemakwenzi tii iyo inogona kupa akasiyana siyana ehutano mabhenefiti.

Inonyatso kuzivikanwa nekunaka kwayo. Flavones kirasi ye antioxidants iyo inoderedza kuzvimba iyo inowanzo kutungamira kuzvirwere zvisingaperi, senge kenza uye chirwere chemoyo ().

Kune zvekare humwe humbowo hwekuti kunwa chamomile tii kunogona kukurudzira immune system yako, kudzikamisa kushushikana uye kushushikana, uye nekuvandudza hutano hweganda. Uye zvakare, chamomile tii ine zvimwe zvakasarudzika zvivakwa zvinogona kusimudzira kurara mhando (,, 25).

Kunyanya, chamomile tii ine apigenin. Iyi antioxidant inosunga kune mamwe anogamuchira muuropi hwako ayo anogona kukurudzira kurara uye kudzikisira kushaya hope (,).

Imwe yedzidziso ya2011 muvakuru makumi matatu nemana vakawana avo vanodya 270 mg yekamomora yakaburitswa kaviri zuva nezuva kwemazuva makumi maviri nemasere vakabatwa nehope maminitsi gumi nemashanu nekukurumidza uye vakasangana nenguva shoma yekumuka vachienzaniswa nevaya vasina kudya bvisa ().

Chimwe chidzidzo chakawana kuti vakadzi vanonwa chamomile tii kwemasvondo maviri vanotaura kuvandudza mhando yekurara zvichienzaniswa nevasiri-tii vanonwa.

Vaya vanonwa chamomile tii vaivewo nezviratidzo zvishoma zvekushushikana, izvo zvinowanzo sangana nematambudziko ekurara ().

Kunwa chamomile tii usati warara kunokosha kuedza kana iwe uchida kugadzirisa kunaka kwekurara kwako.

Chamomile tii ine antioxidants iyo inogona kukurudzira kurara, uye kuinwa kwave kuchiratidzwa kunatsiridza huwandu hwese hwekurara.

4. Kiwi

Kiwis yakaderera-koriori uye ine hutano hwakanyanya muchero.

Chibereko chimwe chine macalorie makumi mana nemaviri uye huwandu hwakakosha hwezvikafu, kusanganisira 71% yeDV yevhitamini C. Inopa varume nevakadzi 23% uye 31%, zvichiteerana, zvevitamini K yavanoda zuva rega rega.

Iine huwandu hwakadzikama hwe folate uye potasium pamwe nemaminetsi akati wandei ekutsvaga ((30, 31).

Uyezve, kudya kiwis kunogona kubatsira hutano hwako hwekugaya, kuderedza kuzvimba, uye kudzikisa cholesterol yako. Iyi mhedzisiro inokonzerwa nekuwanda kweiyo fiber uye carotenoid antioxidants iyo yavanopa (,).

Zvinoenderana nezvidzidzo zvekwaniso yavo yekuvandudza hunhu hwekurara, kiwis inogona zvakare kuve imwe yezvakanakisa chikafu chekudya usati warara.

Mune chidzidzo chevhiki ina, vanhu vakuru makumi maviri nevaviri vakadya michero miviri paawa imwe vasati vaenda kunorara husiku hwese. Pakupera kwekudzidza, vatori vechikamu vakarara 42% nekukurumidza kupfuura pavasina kudya chero chinhu vasati varara.

Pamusoro pezvo, kugona kwavo kurara nehusiku pasina kumuka kwakagadziridzwa ne5%, nepo nguva yavo yekurara yakazara yakawedzera ne13% (34).

Iyo yekurara-inosimudzira mhedzisiro ye kiwis dzimwe nguva inonzi kune serotonin. Serotonin ikemikari yeuropi iyo inobatsira kudzora kurara kwako kutenderera (, 34,).

Izvo zvakare zvataurwa kuti anti-anogumbura antioxidants mu kiwis, senge vhitamini C uye carotenoids, vanogona kunge vari chikamu chavo chehope-inosimudzira mhedzisiro (34,).

Humwe humbowo hwesainzi hunodiwa kuona mhedzisiro iyo kiwi inogona kuve nayo mukuvandudza kurara. Zvakadaro, kudya 1-2 kiwi yepakati usati warara kunogona kukubatsira kurara nekukurumidza uye kuramba wakarara kwenguva refu.

Kiwis akapfuma mu serotonin uye antioxidants, ese ari maviri anogona kuvandudza hunhu hwekurara kana uchidyiwa usati warara.

5. Tart Cherry muto

Tart Cherry juice ine zvimwe zvinonakidza zvehutano zvinobatsira.

Kutanga, inopa huwandu hushoma hwezvakakosha zvinovaka muviri, senge magnesium uye phosphorus. Iyo yakanaka sosi ye potassium zvakare.

8-ounce (240-millilita) rinoshanda riine 17% ye potasium inodikanwa nemukadzi zuva rega rega uye 13% ye potasium inodiwa nemurume zuva rega rega (, 38).

Pamusoro pezvo, ipfuma sosi ye antioxidants, inosanganisira anthocyanins uye flavonols (,,).

Tart cherry muto inozivikanwawo kukurudzira kurara, uye yakatove yakadzidziswa nezvebasa rayo pakubvisa kushaya hope. Nezvikonzero izvi, kunwa tart cherry muto usati warara kunogona kusimudzira yako yekurara mhando (,).

Iyo yekurara-inosimudzira mhedzisiro ye tart cherry muto inokonzerwa neayo yakawanda huwandu hwe melatonin (,,).

Muchidzidzo chidiki, vanhu vakuru vane hope vakanwa maounzi masere (240 ml) yetart cherry muto kaviri pazuva kwemavhiki maviri. Vakarara maminetsi makumi masere nemana uye vakataura zvirinani kurara mhando zvichienzaniswa neapo vasina kunwa muto ().

Kunyangwe mhedzisiro iyi iri kuvimbisa, kutsvagisa kwakanyanya kwakakosha kuratidza basa reti tart cherry muto mukuvandudza kurara uye kudzivirira kushaya hope.

Zvakangodaro, kunwa imwe tart cherry muto usati warara kwakakodzera kuyedza kana uchinetseka nekudonha kana kuramba wakarara husiku.

Tart cherry muto ine iyo yekurara-inosimudzira mahormone melatonin uye inogona kubatsira kukurudzira husiku hwakanaka kurara.

6. Hove dzakakora

Hove dzakakora, salmon, tuna, trout, uye mackerel, zvine hutano hwakanaka. Chii chinoita kuti vasarudzike huwandu hwavo hwakasiyana hwevhitamini D.

Semuenzaniso, 3-ounce (85-gramu) inoshandira salmon yesockeye ine 570 epasi rose mayunitsi (IU) evitamini D. Ndiyo 71% yeDV yako. Kushanda kwakafanana kweakarimwa muraraungu muranzi une 81% yeDV yako (44).

Pamusoro pezvo, hove dzakakora dzakakwira mune hutano omega-3 fatty acids, kunyanya eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA).

EPA uye DPA zvinozivikanwa nekudzora kuzvimba. Uye zvakare, omega-3 fatty acids inogona kudzivirira kubva kuchirwere chemoyo nekusimudzira hutano hwehuropi (,).

Iko kusanganiswa kwe omega-3 fatty acids uye vhitamini D mune mafuta hove ine mukana wekusimudzira yekurara mhando, sezvo ese ari maviri akaratidzirwa kuwedzera kugadzirwa kweserotonin (, 47,).

Mune kumwe kuongorora, varume vakadya 10,5 ounces (300 gramu) eAtlantic salmon katatu pavhiki kwemwedzi mitanhatu vakabatwa nehope maminetsi gumi nekukurumidza kupfuura varume vaidya huku, nyama yemombe, kana nyama yenguruve.

Mhedzisiro iyi yaifungidzirwa kuve mhedzisiro yevhitamini D. Avo vari muboka rehove vaive nemazinga akakwirisa evitamini D, ayo aibatanidzwa nekukosha kwakanyanya muhunhu hwekurara ().

Kudya mashoma eunoni ehove dzakakora usati warara kunogona kubatsira iwe kurara nekukurumidza uye kurara zvakadzama. Dzimwe dzidzo dzinodiwa kuita mhedziso chaiyo pamusoro pekugona kwehove dzakakora kusimudzira kurara.

Hove yemafuta ndiyo sosi huru yevhitamini D uye omega-3 fatty acids, ese ari maviri ane zvivakwa zvinogona kusimudzira kunaka kwekurara kwako.

7. Walnuts

Walnuts rudzi rwakakurumbira rwemuti nati.

Izvo zvakawanda mune zvakawanda zvinovaka muviri, zvichipa anopfuura 19 mavitamini uye zvicherwa, kuwedzera kune 1.9 gramu ye fiber, mune 1-ounce (28-gramu) inoshumira. Walnuts anonyanya kupfuma mu magnesium, phosphorus, manganese, uye mhangura ().

Pamusoro pezvo, walnuts sosi huru yemafuta ane hutano, kusanganisira omega-3 fatty acids uye linoleic acid. Ivo zvakare vanopa 4.3 gramu eproteinini paunzi, izvo zvinogona kubatsira mukuderedza kudya (18,, 51).

Walnuts inogonawo kuwedzera hutano hwemwoyo. Ivo vakave vakadzidzwa nekuda kwekugona kwavo kudzikisa huwandu hwecholesterol, inova njodzi huru yechirwere chemoyo ().

Uyezve, vamwe vaongorori vanoti kudya walnuts kunovandudza hunhu hwekurara, sezvo iri imwe yezvakanakisa manyuko ezve melatonin (, 53).

Iwo mafuta acid ekugadzirwa kwemadnuts anogona zvakare kubatsira kurara zvirinani. Vanopa alpha-linolenic acid (ALA), omega-3 fatty acid inoshandurwa kuita DHA mumuviri. DHA inogona kuwedzera kugadzirwa kweserotonin (,).

Iko hakuna humbowo hwakawanda hwekutsigira zvirevo pamusoro pehunuts kuvandudza kurara. Muchokwadi, pakange pasina kuve nezvidzidzo zvinotarisa zvakanyanya pabasa ravo mukusimudzira kurara.

Zvisinei, kana iwe uchinetseka nekurara, kudya mamwe walnuts usati warara kunogona kubatsira. Nezve mashoma mawnuts chikamu chakaringana.

Walnuts ane mashoma zvivakwa anogona kukurudzira zvirinani kurara. Semuenzaniso, ivo sosi huru yemelatonin nemafuta ane hutano.

8. Passionflower tii

Passionflower tii imwe yemishonga tii iyo yagara ichishandiswa kurapa huwandu hwezvirwere zvehutano.

Iyo ipfuma sosi ye flavonoid antioxidants. Flavonoid antioxidants inozivikanwa nebasa rayo mukuderedza kuzvimba, kuwedzera hutano hwemuviri, uye kudzora chirwere chemwoyo ().

Pamusoro pezvo, passionflower tii yakadzidzwa nezve kugona kwayo kudzikisira kushushikana.

Iyo antioxidant apigenin inogona kuve inokonzeresa passionflower's kushushikana-kudzikisa mhedzisiro. Apigenin inogadzira inodzikamisa mhedzisiro nekusunga kune mamwe anogamuchira muuropi hwako ().

Kune zvekare humwe humbowo hwekuti passionflower inowedzera kugadzirwa kwehuropi kemikari gamma aminobutyric acid (GABA). GABA inoshanda kudzvinyirira mamwe makemikari ehuropi ayo anokonzera kushushikana, senge glutamate ().

Iyo yekudzikamisa maficha easselflower tii anogona kukurudzira kurara, saka zvinogona kubatsira kunwa usati warara.

Mune chidzidzo chemazuva manomwe, vanhu vakuru makumi mana nevatanhatu vakanwa mukombe weiyi passionflower tii vasati vavata. Vakatarisa yavo yekurara mhando zvakanyanya zvirinani pavakamwa tii ichienzaniswa neapo vasina kunwa tii ().

Dzimwe tsvagurudzo dzinodiwa kuti uone kana passionflower inosimudzira kurara.

Passionflower tii ine apigenin uye inokwanisa kuwedzera gamma aminobutyric acid (GABA) kugadzirwa. Izvi zvinogona kukanganisa kurara.

9. Mucheka muchena

Mucheka muchena tsanga dzinoshandiswa zvakanyanya sechikafu chekudya munyika zhinji.

Musiyano mukuru pakati pemupunga chena neweruvara ndewekuti mupunga muchena wakabvisirwa bran uye hutachiona. Izvi zvinoita kuti idzike mu fiber, zvinovaka muviri, uye antioxidants.

Zvakangodaro, mupunga chena uchine huwandu hwakadzikama hwemavitamini mashoma nemamineral.

I4-ounce (79-gramu) inoshambirwa nemupunga chena inopa 19% yezvaunoda zuva nezuva folate. Inopawo 21% yezuva nezuva thiamine inoda kuvarume uye 22% yezuva nezuva thiamine inoda vakadzi (, 60, 61).

I4-ounce (79-gramu) inoshumirwa yembeu chena yegirefu ine 13% yeDV yako yemanganese (10).

Mucheka muchena wakakwira muma carbs, uchipa 22 gramu mu 4-ounce (79-gramu) uchishumira. Yayo carb zvemukati uye kushomeka kwefibre zvinopa kune yayo yakakwira glycemic index (GI). Iyo glycemic index chiyero chekuti chikafu chinokurumidza sei kuwedzera shuga yako yeropa (,).

Zvave zvichikurudzirwa kuti kudya chikafu chine yakakwira GI, senge chena mupunga, ingangoita 1 awa usati warara zvinogona kubatsira kuvandudza mhando yekurara ().

Imwe ongororo yakafananidza tsika dzekurara dzevanhu 1,848 zvichienderana nekutora kwavo mupunga, chingwa, kana manood. Kudya kwakawanda kwemupunga kwaibatanidzwa nekurara zvirinani pane chingwa kana manoni, kusanganisira nguva refu yekurara ().

Kunyangwe paine mukana webasa ungagone kudyiwa mupunga chena mukusimudzira kurara, zviri nani kudyiwa zvine mwero nekuda kweayo akaenzana akaderera efaibha nemuviri.

Mucheka muchena unogona kubatsira kudya usati warara nekuda kweiyo yakakwira glycemic index (GI). Iyo yakakwira GI inogona kukurudzira zvirinani kurara.

Zvimwe zvekudya uye zvinwiwa zvinogona kukurudzira kurara

Zvimwe zvakawanda zvekudya uye zvinwiwa zvine kurara-zvinokurudzira zvivakwa. Semuenzaniso, inogona kunge iine huwandu hwakawanda hwezvakadyiwa senge tryptophan.

Zvisinei, mune dzimwe nguva, pane zvishoma zvitsvakurudzo mune avo chaiwo maitiro ekurara.

• Zvigadzirwa zvemukaka: Zvigadzirwa zvemukaka, senge girazi remukaka, kottage chizi, uye yogati yakajeka, inozivikanwa sosi ye tryptophan. Mukaka wakaratidzirwa kunatsiridza kurara kune vakura vakuru, kunyanya kana pairi pamwe nechiedza kurovedza muviri (,, 66).
• Mabhanana: Banana peels ane tryptophan uye muchero pachawo inyowani sosi yemagnesium. Zvese izvi zvivakwa zvinogona kukubatsira iwe kuwana husiku hwakanaka kurara (14, 67).
• Oatmeal: Zvakafanana nemupunga, oatmeal yakakwira mumacarbbs ine imwe fiber uye yakanzi inokonzera kukotsira kana ichidyiwa usati warara. Pamusoro pezvo, oats ndiyo sosi inozivikanwa ye melatonin ().

Zvimwe zvekudya uye zvinwiwa, senge zvigadzirwa zvemukaka, mabhanana, uye oatmeal, zvinewo zvinovaka muviri zvinozivikanwa nekuvandudza kunaka kwekurara. Kunyatsotsvagurudza mumhedzisiro yavo pakurara kunogona kuve kushoma, zvakadaro.

Chinokosha

Kurara zvakakwana kwakakosha kune hutano hwako.

Zvikafu zvinoverengeka uye zvinwiwa zvinogona kubatsira.Izvi zvinodaro nekuti iwo ane mahope-anoronga mahormone uye makemikari ehuropi, senge melatonin uye serotonin.

Zvimwe zvekudya uye zvinwiwa zvine huwandu hwakawanda hweanodiwa antioxidants uye zvinovaka muviri, senge magnesium uye melatonin, izvo zvinozivikanwa kuti zvinowedzera kurara nekukubatsira iwe kurara nekukurumidza kana kuramba wakarara kwenguva refu.

Kukohwa zvakanakira kudya-zvinowedzera zvekudya uye zvinwiwa, zvingave zvakanaka kuzvidya maawa maviri usati warara. Kudya nguva pfupi usati warara kunogona kukonzera nyaya dzekugaya, dzakadai seasidhi Reflux.

Pakazara, kumwe kutsvagurudza kwakakosha kupedzisa basa chairo rine zvekudya nezvinwiwa mukusimudzira kurara, asi zvavanoziva mhedzisiro inovimbisa.