Emma Miller
Hoʻemi i ke kaumaha, hoʻopau i ka pehu, a hiamoe maikaʻi. E kōkua kekahi mau mea inu iā ʻoe e hoʻokō i kēia mau kaʻina hana. No ka manawa lōʻihi, ua ʻae ka poʻe loea olakino e kaupalena mākou i ka mea a mākou e ʻai ai i kekahi mau hola ma mua o ka moe. ʻO ka ʻai ʻana a i ʻole ka inu ʻana ma mua o ka moe e hoʻonui i nā calorie a hoʻonui i ka pilikia o ka maʻi cardiovascular a me ka maʻi diabetes.
ʻOiai he ʻoiaʻiʻo paha kēia ke ʻai nui ʻoe ma mua o ka moe ʻana, ua ʻike ka poʻe noiʻi ʻo ka ʻai ʻana i nā mea liʻiliʻi o kekahi mau meaʻai (e like me ka protein) hiki ke loaʻa nā pōmaikaʻi physiological maikaʻi ma mua o ka moe. No laila, maʻalahi loa ka pane i ka nīnau o ka mea e inu ai ma mua o ka moe ʻana.
No laila, ʻo ka inu ʻana i ka mea inu ʻoluʻolu ma mua o ka moe ʻaʻole ia he hana hoʻomaha hoʻomaha wale nō, akā hiki iā ia ke hoʻomaikaʻi i kou hiamoe a kōkua pū iā ʻoe e hoʻemi i ke kaumaha - ma muli o ka mea āu e inu ai.
ʻO Greek yogurt protein lulu
E like me ka mea i ʻōlelo ʻia ma luna, ʻo ka lawe ʻana i ka protein ma mua o ka moe ʻana, ʻoiai inā ua hoʻomaʻamaʻa mua ʻoe, kōkua i ka hoʻoulu ʻana i ka hoʻoponopono ʻana i ka ʻiʻo (muscle protein synthesis) i ka wā hiamoe. ʻOi aku ka nui o kou ʻiʻo, ʻoi aku ka nui o nā calorie e puhi ai kou kino.
ʻO nā huahana dairy kahi kumu kūpono o ka protein, ʻoi aku hoʻi no nā keiki.
ʻO ka waiū (mehana a i ʻole ke anu) he calcium a me tryptophan, ka mea e hoʻomaikaʻi ai i ka maikaʻi o ka hiamoe. Loaʻa i ka waiū nā ʻano ʻelua o ka protein waiu - whey a me ka casein. Ua ʻike ʻia e ʻai nā bodybuilders i ka protein whey ma hope o ka hoʻomaʻamaʻa ʻana no ka mea e kūkulu koke ia i ka nui o ka ʻiʻo. Eia nō naʻe, ʻo ka protein casein kahi protein hoʻokuʻu lohi i ʻoi aku ka maikaʻi no ke kūkulu ʻana i ka ʻiʻo i ka wā lōʻihi.
ʻO kahi kumu maikaʻi o ka casein ka Greek yogurt. ʻO ka lulu yogurt Helene i ka wā e moe ai, loaʻa kahi maʻa olakino o ka protein casein e hāʻawi mau ana i nā waikawa amino no ka hoʻōla ʻana i ka ʻiʻo. Eia kekahi, hiki i ka lulu yogurt ke lilo i mea inu ʻoluʻolu ma mua o ka moe.
ʻO ke kīʻaha chamomile
ʻO ka Chamomile kahi mea hoʻomaha maikaʻi, ʻoiai he mea maʻalahi. (ʻOiaʻiʻo, ua helu ʻia ka chamomile ma ke ʻano he lāʻau lapaʻau i loko o nā pharmacopeias o 26 mau ʻāina, me Kelemania, Pelekania, Farani, a me United Kingdom.) Hoʻonui ia i ke kiʻekiʻe o ka glycine i loko o ke kino, kahi neurotransmitter e hoʻomaha ai i nā aʻalolo a hoʻoulu i ka hiamoe. . Eia kekahi, maikaʻi ka chamomile no ka ʻai ʻana. No laila, ʻo kahi kīʻaha mehana o ka chamomile tea he mea kūpono no ka hoʻomaha ma mua o ka moe.
Hoʻopili pū ʻia ka Chamomile me ka hoʻomaikaʻi ʻana i ka hoʻokele glucose a me ke kaumaha o ke kaumaha. Ua ʻike ka poʻe noiʻi i ʻehā mau pūhui i loko o ka chamomile e hiki ke hoʻololi i ka hoʻoheheʻe ʻana i ka carbohydrate a me ke kō.
Red waina
ʻO Resveratrol, he antioxidant kaulana i ka waina ʻulaʻula, hiki ke hoʻololi i ka momona keʻokeʻo keʻokeʻo i loko o ke kino i loko o ka momona beige hana e puhi ai i ka ikehu. Akā ʻo wai ka mea e pono ai ka "beige fat"?
Ua manaʻo lōʻihi ka poʻe noiʻi he ʻelua wale nō ʻano momona i loko o ke kino: ka momona keʻokeʻo, kahi e mālama ʻia ai nā lipid e like me ka ikehu, a me ka momona ʻeleʻele, kahi e puhi ai i nā lipids e hana i ka wela. Ua ʻike nā kānaka ʻepekema i ka momona beige, i hana ʻia mai ka momona keʻokeʻo akā hiki ke puhi i ka ikehu e like me ka momona ʻeleʻele. Hiki i ka Resveratrol ke hoʻonui i ka hoʻololiʻana o ka momona keʻokeʻo i ka momona beige; ma nā pae kiʻekiʻe, hiki iā ia ke pale i ka momona.
ʻO Resveratrol kahi hui kūlohelohe i loaʻa i nā hua waina ʻulaʻula, blueberries, strawberries, raspberries, a me nā ʻāpala. ʻO Resveratrol kekahi o nā antioxidants i hana ʻia e kēia mau hua. Hoʻonui kēia mau mea i ka oxidation o ka momona beige a puhi i ka ʻoi aku e like me ka wela o ke kino.
Hoʻokahi kīʻaha waina ʻulaʻula ma mua o ka moe e kōkua pū iā ʻoe e hoʻomaha. Mai hoʻomāhuahua wale - hiki i ka waiʻona ma mua o ʻelua mau aniani ke hoʻopilikia i kou hiamoe.
kefir
He waiwai ʻo Kefir i ka bacteria probiotic a he kumu maikaʻi ia o ka calcium. He ʻono koʻikoʻi ko Kefir e like me ka yogurt, akā ʻoi aku ka nui o ka wai ma mua o ka yogurt, no laila ua like ia me ka inu.
Ua ʻōlelo ka poʻe noiʻi e hiki i nā probiotics i kefir ke hoʻololi i ka microbiota o ka ʻōpū, ka mea e pale ai i ka lipogenesis a hoʻoikaika i ka hoʻoheheʻe ʻana o ka momona. Hiki i kēia ke hoʻemi i ke kaumaha o ke kino a pale i ka momona.
Soy-based protein lulu
Inā ʻaʻole makemake ʻoe i ka kefir a i ʻole Greek yogurt - no ka laʻana, inā he lactose intolerant ʻoe a hahai i ka meaʻai vegan - a i ʻole makemake ʻoe e hoʻololi iki i kāu mau meaʻai, hiki i kahi lulu protein kumu soy ke hoʻopaʻa i kahi punch protein. kōkua iā ʻoe e lilo i ke kaumaha. Ua hōʻike ka poʻe noiʻi i ka maikaʻi o ka protein soy e like me nā ʻano protein ʻē aʻe ma ke ʻano o ka papahana hoʻemi kaumaha.
Eia kekahi, ua aʻo maikaʻi ʻia ka soy no kāna mau waiwai olakino. Ua manaʻo kekahi poʻe noiʻi e loaʻa i ka soy kēia hopena cardioprotective ma ka hōʻemi ʻana i ka momona o ke kino. Ma kahi haʻawina hoʻemi kaumaha, hōʻike nā mea noiʻi i nā huahana soy ma mua o nā meaʻai ʻē aʻe i hoʻemi i ke kaumaha o ke kino a me ka pilikia cardiometabolic me ka ʻole o ka nalowale o ka hana kino a i ʻole ka ikaika.
He waiwai nui ka Soy i nā amino acids, ʻaʻole ka mea liʻiliʻi loa he tryptophan, e kōkua iā ʻoe e hiamoe.
ka wai
ʻO ka pilikia wale nō me nā mea inu a pau i helu ʻia ma luna nei, aia i loko o lākou a pau kekahi mau calorie. ʻO ka wai, ma ka ʻaoʻao ʻē aʻe, loaʻa nā calorie ʻole, e hāʻawi iā ia i ka maikaʻi ma mua o nā mea inu ʻē aʻe i ka hōʻemi ʻana i ka lawe ʻana i ka calorie.
Eia kekahi, pili ka inu ʻana i ka wai me ka hiamoe hoʻihoʻi hou a me ka liʻiliʻi o ka hiamoe i ke ao. "Ke hōʻike nei kēia mau hopena i ka inu ʻana i ka wai, kahi ʻano e pili ana i ka nui o nā pono olakino, hiki ke pili pū me ka hiamoe maikaʻi," i kākau ai nā mea noiʻi ma ka Journal of Sleep Research, nāna i aʻo i ka loulou ma waena o nā meaʻai meaʻai a me nā hōʻailona moe.
ʻO kaʻoiaʻiʻo, ʻo ka inu ʻana i kekahi mea inu ma mua o ka moe ʻana he kaulike ma waena o ka pilikia a me ka pōmaikaʻi - hiki iā ʻoe ke loaʻa nā pōmaikaʻi olakino, akā inā inu nui ʻoe, pilikia ʻoe i ke ala ʻana me ka edema.
Inu no ka edema
He aha ka mea e inu ai i ke kakahiaka e pale i ka pehu? ʻAʻole wale ka wai cranberry a i ʻole ka wai hua, akā maikaʻi hoʻi kahi decoction o nā lau berry no ka wehe ʻana i ka wai nui. He mea nui e hoʻomākaukau i ka inu huaʻai me ka ʻole o ke kō - 1 g o nā kalapona maʻalahi e mālama i 4 g wai. Hiki ke hoʻoinu ʻia nā lau e like me ke kī maʻamau.
