Yuav ua li cas yuav tsum tau thiab yuav tsum tsis txhob noj ua ntej yuav mus pw: 30 khoom

Kev tshawb fawb tau qhia tias cov pw tsaug zog teeb meem yuav ua tau kom overeating thiab hnyav nce. Nyob rau hauv cov ntaub ntawv no, lub cev tsis mus pw tsaug zog tej zaum yuav muaj feem rau lub fact tias koj noj ua ntej koj mus pw. Nws hloov tawm hais tias insomnia yuav muab tsis tau tsuas yog cov tawg ntawm lub gadgets, tab sis kuj zoo li cas koj noj nyob rau hauv rau yav tsaus ntuj. Muaj qee yam khoom txhaum pw tsaug zog, thaum lwm tus neeg, nyob rau hauv tsis tooj, pab kom ntxiv dag zog rau nws. Pib nrog cov neeg uas tau txais txiaj ntsim!

Txhua yam

Yog hais tias koj mus pw nrog ib tug muaj zog kev txiav txim zoo ntawm kev tshaib kev nqhis, nws yuav tabkaum hauv tus txheej txheem ntawm poob phaus. Nyob rau hauv ib tes, koj yuav txuag tau calorie ntau ntau, rau lwm cov tes, rumbling nyob rau hauv lub plab mob mus pw tsaug zog los yog sawv nyob rau hauv lub hmo ntuj. Noj cov khoom uas dab tsi rau tsis muaj ntau tshaj li ob puas muaj calorie ntau ntau. Qhov no yuav ua tau txaus uas yuav tau tshem ntawm kev tshaib kev nqhis.

kiwi

Cov txiv hmab txiv ntoo pab kom tsaug zog nruj. Txoj kev tshawb no koom uas noj ob lub kiwifruit ib teev ua ntej yuav mus pw, them peb caug-tsib feem pua sai dua li cov neeg uas tsis txhob noj kiwi. Tsis tas li ntawd antioxidants carotene thiab vitamins C thiab E, kiwi muaj serotonin pab pw tsaug zog.

txiv ntoo qab zib

Pw tsaug zog yog qho tseem ceeb heev yog tias koj xav kom koj cov kev siv zog noj cov khoom noj thiab ib ce muaj zog ua tsis tau tejyam. Nws tso cai rau koj mus pw tsaug zog rov qab tom qab ib tug workout. Txiv ntoo qab zib yog zoo tagnrho rau cov mus pab tau txoj pw tsaug zog. Yog hais tias koj haus ib khob ntawm lws suav kua txiv, koj yuav pw tsaug zog ntev thiab muaj zog. Tag nrho vim hais tias txiv ntoo qab zib muaj melatonin, ib yam tshuaj uas pib ntsais koj teeb lub hlwb uas koj yuav mus pw.

Plaub ya ri nrog mis mis nyuj

Feem ntau noj cereal rau tshais, txawm li cas los, nws yog ib tug zoo xaiv rau yav tsaus ntuj. Mis muaj cov amino acid tryptophan, uas nkoos serotonin. Nyob rau hauv tas li ntawd, cov khoom noj nplua nuj nyob rau hauv carbohydrates, pab mus pw tsaug zog sai.

tsawb

Tsawb yog ib qho zoo heev qhov chaw ntawm poov tshuaj thiab magnesium. Lawv pab mus pw tsaug zog los ntawm relaxing rau cov nqaij ntshiv. Kev tshawb fawb pom tau hais tias magnesium muaj ib tug zoo ntxim rau cov pw tsaug zog zoo nyob rau hauv cov neeg uas muaj insomnia, nce lub duration ntawm lub nyiaj so koobtsheej thiab pab mus rau sawv. Nyob rau hauv tas li ntawd, txiv tsawb muaj tryptophan, pab serotonin thiab melatonin.

almonds

Ceev - qhov no yog lwm qhov chaw ntawm magnesium, relaxing leeg. Nws yog qhov zoo tshaj plaws kom tiv nrog cov hauj lwm ntawm almonds, vim hais tias nws muaj thiab calcium. Calcium pab lub paj hlwb rau cov txheej txheem rau cov amino acid tryptophan rau melatonin.

spinach

Zaub ntsuab - qhov no yog qhov zoo tshaj plaws cov phooj ywg ntawm tus txiv neej, kev txom nyem los ntawm insomnia. Nws tsis yog tsuas yog ib qho zoo heev qhov chaw ntawm tryptophan, tab sis kuj nplua nuj nyob rau hauv folic acid, magnesium, vitamin _B6 thiab C, uas yuav pab zus tau tej cov serotonin thiab melatonin. Nyob rau hauv tas li ntawd, spinach muaj Glutamine, ib qho amino acid, ib tug catalytic cev tshem ntawm toxins.

nqaij khoom

Tryptophan yog muaj nyob rau hauv cov nqaij cov khoom, piv txwv li skinless nyob rau hauv nqaij qaib los yog cov qaib cov txwv. Txawm tias ib tug me me feem yog txaus yuav ua rau koj npau suav ua ib tug muaj zog thiab ntxaum.

Muaj roj tsawg yogurt

Yuav kom sau lub cev tryptophan, muab tsawg-roj Greek yogurt, zib ntab thiab tsawb. Lub yoghurt thiab txiv tsawb muaj tryptophan, dua li txiv tsawb yog nplua nuj nyob rau hauv carbohydrates. Yog hais tias koj tshaib plab, koj yuav tau ntxiv rau lub tais txawm oatmeal.

Txiv laum huab xeeb butter on cov nplej

Wholegrain bakery yog heev pab tau, vim hais tias nws muaj cov vitamins thiab magnesium. Muab cov mov no nrog txiv laum huab xeeb butter tag nrho ntawm tryptophan, yuav ntxiv zib ntab thiab tsawb.

tsev cheese

Yuav tsum tsis txhob kiag li tsis kam noj ua ntej yuav mus pw, nws yuav tiv thaiv koj los ntawm poob phaus. Es tsis raug kev txom nyem los ntawm kev tshaib kev nqhis, noj ib co cheese. Nws muaj ib tug ntau ntawm cov protein thiab tryptophan yog tam sim no. Mix tsev cheese nrog hummus los yog guacamole.

Tshuaj yej nrog mob siab rau

Uas yog tsuas ib qho teeb meem yuav tsis tau daws tau ib khob dej tshuaj yej! Muaj ntau herbal teas yog zoo sedative nyhuv, uas lawv muab flavonoids. Nyob rau hauv cov tshuaj yej uas mob siab rau muaj tshuaj uas yuav pab tau los so kom txaus thiab tau tshem ntawm lub paj hlwb nro.

Tshuaj yej nrog txiv qaub tshuaj

Qhov no yog lwm relaxing tshuaj yej - txiv qaub tshuaj yog ib yam sedative. Nyob rau hauv tas li ntawd, nws yuav pab tau sib ntaus sib tua nrog rau ntau yam pw tsis taus.

Tshuaj yej nrog valerian

Valerian ntev lawm nto moo raws li ib tug me me sedative. Cov neeg uas haus dej haus no tshuaj yej, muab sau ib txoj kev txhim kho nyob rau hauv pw tsaug zog zoo.

Tshuaj yej nrog hops

Nyob rau hauv hops muaj sedative nyhuv, ces siv nws nyob rau hauv cov tshuaj yej yuav pab sib ntaus sib tua insomnia. Cov soj ntsuam ntawm pom tias yog vim li cas rau tshuaj muaj nyob rau hauv cov nplooj. Hops yuav pab tau tiv nrog kev ntxhov siab vim thiab ua raws li melatonin. Qhov no yog ib txoj kev zoo, tab sis muaj npe nyob hauv - teeb meem! Cov khoom mus saib tawm rau yav tsaus ntuj.

Kas fes thiab cov dej qab zib

Tej zaum koj yuav paub tias caffeine nkoos lub hauv paus poob siab system. Yog hais tias koj yog nkag rau cov teeb meem no, koj yuav tsis tau mus pw tsaug zog ob peb teev.

qhob noom xim kasfes

Tsis heev zoo xov xwm rau sladoezhek chocolate tes nrog pw tsaug zog. Tsaus chocolate kuj muaj caffeine, uas ua rau nws siv yuav cuam tshuam nrog pw tsaug zog. Yog hais tias koj yog nkag mus caffeine, noj tsaus qhob noom xim kasfes nyob rau hauv thaum sawv ntxov.

cawv

Haus dej cawv tsis pab mus poob pw tsaug zog, tsis tooj mus rau nrov stereotypes. Yog, ib khob cawv txiv hmab yuav pab tau koj so kom txaus, tab sis yog lub cev tseem tsis tau mus dhia dej mus rau hauv lub sib sib zog nqus pw tsaug zog yuav tsum tau rau qhov no rov qab.

fatty khoom noj

Tsis nco qab lub burgers thiab ice cream. Cov khoom noj uas muaj roj cev digests ntev, li ntawd, lawv tsa lub zog thiab tsis txhob so. Nyob rau hauv tas li ntawd, zaub mov muaj roj yuav ua rau tsam plab thiab kem plab uas yuav pab tsis tau koj mus so kom txaus yav hmo ntuj. Nyob rau hauv thaum sawv ntxov tom qab xws li ib tug noj mov koj yuav tsis xav tias muaj lub siab tawv.

Uas nrog ntau ntau ntawm cov piam thaj

Tsis txhob noj khoom muaj suab thaj cereals: lawv tam sim ntawd tsa cov ntshav qab zib theem, thiab ces nws dauv sharply, uas tsis zoo muaj feem xyuam rau cov pw tsaug zog. Xaiv ib tug cereal, nyob rau hauv uas ib qho muaj tsawg tshaj li tsib grams ntawm qab zib.

Kub kua txob thiab ntsim zaub mov

Ntsim cov zaub mov yog zoo spur metabolism, tab sis yuav koj tsaug zog. Txuj Lom xws li cayenne kua txob los yog Tabasco leeb cov metabolism hauv siv capsaicin, uas ua rau ib co kub siab.

Protein los yog muaj roj noj hmo

Tej zaum koj yuav xav hais tias protein-nplua nuj noj hmo yuav muab satiety rau ib ntev lub sij hawm. Kev tshawb fawb pom tau hais tias ib tug nruj noj hmo cuam tshuam pw tsaug zog thiab cuam tshuam nrog lub zus tau tej cov serotonin.

qhuav txiv hmab txiv ntoo

Haus loj nyiaj ntawm cov high-fiber zaub mov yuav ua rau kem plab thiab Colic uas yuav ua rau koj pw tsaug zog.

dej

Nws yog tsis tsim nyog rau haus dej haus txoj cai ua ntej yuav pw. Raws li ib tug tshwm sim koj sawv mus ob peb zaug mus xyuas hauv cov quav. Sim haus tsawg kua rau peb teev ua ntej yuav mus pw.

pizza

Ib daim ntawm pizza yuav los siav koj tshaib plab, tab sis ib hnub tom ntej koj yuav xav tias nkees. Lub ua ke ntawm ib tug fatty acid nyob rau hauv cheese thiab soob ntses muaj ib tug tsis zoo feem on pw tsaug zog zoo.

mint

Discard lub mints nyob rau hauv lub yav tav su. Peppermint yuav ua rau kub siab, yog li thaum hmo ntuj nws yog ib qho zoo kom tsis txhob muaj.

ntsuab tshuaj yej

Ntsuab tshuaj yej - yog ib tug zoo txoj kev uas yuav hlawv ntau heev rog, tab sis tsis txhob haus dej haus thaum yuav pw. Nws muaj caffeine thiab hom tshuaj xws li theobromine thiab theophylline, uas ua rau kom lub plawv dhia.

Fabkis txoj fries nrog ketchup

Vas nthiv zaub mov cuam tshuam pw tsaug zog. Cov qos ntau rog, nyob rau hauv tas li ntawd, lub siab acidity ntawm ketchup, raws li ib tug tshwm sim ntawm koj yuav tsim txom kub siab.

nyoos dos

Dos yuav ua flatulence, uas tsim siab nyob rau hauv lub plab. Tsis feem ntau qab ntxiag zoo nkaus li thaum koj tseem tabtom pw tsaug zog.

Ib tug loj npaum li cas ntawm cov zaub mov

Nws yog tsis tsim nyog rau ceev ceev ua ntej yuav mus pw tsaug zog, tab sis kuj muaj teeb meem rau overeat. Raws li ib tug tshwm sim, lub cev yuav tsum yog ib tug ntev lub sij hawm mus ua hauj lwm nyob rau hauv digesting khoom noj, uas txhais tau tias koj yuav tsis tau mus so.