Koj puas xav pw tsaug zog zoo? Ces muaj xws li nyob rau hauv koj noj cov zaub mov, cov 23 cov khoom

Muaj ntau ntau yam uas yuav ua tau kom koj pw tsaug zog, piv txwv li, ua npuas ncauj da dej los yog cov tshuaj rau pw tsaug zog tsis muaj khaub ncaws. Txawm li cas los, koj cov zaub mov tseem yuav muaj kev cuam tshuam txoj kev uas koj pw tsaug zog. Ntawm no yog ib daim ntawv teev cov khoom noj uas yuav pab tau koj kom zoo ntawm lawv cov pw tsaug zog.

nyuj

Nqaij nyuj muaj txaus tryptophan - acid, uas yog muab kev koom tes nyob rau hauv lub natural zus tau tej cov melatonin. Nws yog ib yam tshuaj uas yuav pab peb lub cev mus tswj pw tsaug zog. Nyob rau hauv tas li ntawd, nyuj kuj muaj vitamin _B3, thiab hlau, uas pab los daws kev ntxhov siab vim.

tuna

Qhov no ntses yog ib qho zoo heev qhov chaw ntawm omega-3 fatty acids, uas yog pab tau rau cov kev cai ntawm cov pw tsaug zog lub voj voog.

salmon

Salmon kuj muaj Omega-3, uas yuav ua rau nws ib tug tagnrho tais rau noj hmo, Yog hais tias koj xav tau ib tus zoo hmo so.

halibut

Qhov no yog lwm cov ntses, uas yuav pab tau kom ib tug ntau ntawm Omega-3.

taub dag

Taub dag yuav tsum tau siv tsis tau tsuas yog nyob rau hauv Xus. Nws kuj yuav raug hu ua superfood rau cov pw tsaug zog, vim hais tias nws muaj ib tug ntau ntawm cov calcium, magnesium, omega-3, tooj liab thiab chromium. Tag nrho cov Cheebtsam pab mus rau txoj kev txhim kho cov pw tsaug zog.

asparagus

Asparagus muaj Vitamin B, calcium thiab magnesium, uas ua rau nws ib qho zoo tagnrho sab zaub mov rau noj hmo.

beet

Nyob rau hauv no zaub ib tug ntau ntawm calcium thiab magnesium, uas yog tsis nyob rau hauv lub cev ntawm ntau tus neeg. Deficiency cov ntsiab ua rau muaj kev cuam tshuam ntawm cov pw tsaug zog qauv.

artichokes

Yog hais tias koj pom tau tias nws nyuaj rau cov pw tsaug zog, sim ntxiv artichokes rau koj noj. Lawv yog cov tag nrho ntawm hlau, uas yuav pab kom txo tau kev ntxhov siab vim.

algae

Kev siv ntawm algae uas yog ib tug nplua nuj qhov chaw ntawm tryptophan, yuav pab tau koj pw tsaug zog los ntawm lub hmo ntuj.

avocado

Nws hloov tawm, ci nrog avocado noj hmo yuav pab tau koj pw tsaug zog zoo dua nyob rau yav hmo ntuj. Nws muaj ib tug ntau ntawm cov vitamins B, uas pab tswj pw tsaug zog.

greenery

Pom zaub ntsuab xws li spinach, Suav qhwv, uas muaj magnesium thiab vitamins B, uas tau kev pab los txhim kho cov pw tsaug zog.

zaub cob pob

Broccoli muaj ib tug ntau ntawm cov hlau, tab sis qhov no yog tsis nws tsuas kom zoo dua. Nws hloov tawm hais tias qhov no zaub yuav pab tau tshem tawm caffeine nyob rau hauv koj lub cev, uas tej zaum yuav cuam tshuam rau koj pw tsaug zog.

mem tes

Legumes xws li taum, lentils, taum pauv thiab taum mog. Lawv yog cov nplua nuj nyob rau hauv cov vitamins B thiab folic acid, yog li ntawd, ua rau kom cov kev cai ntawm serotonin.

almonds

Almonds yog tag nrho ntawm cov as-ham uas ua rau kom noj qab nyob zoo pw tsaug zog, xws li Omega-3, B vitamins, magnesium thiab calcium.

walnuts

Noj walnuts yuav pab tau koj pw tsaug zog zoo dua, vim hais tias lawv muaj tryptophan, calcium, magnesium thiab selenium. Koj muaj peev xwm noj lawv ib leeg los yog ntxiv rau xam lav thiab khoom noj txom ncauj.

oats

Tiaj oatmeal nrog txiv hmab txiv ntoo thiab ceev yuav pab tau koj nyob tag nrho. Nyob rau hauv tas li ntawd, oats muaj ib tug ntau ntawm cov tooj liab, uas yog txuam nrog kev txhim kho nyob rau hauv pw tsaug zog zoo.

buckwheat

Zoo li oats, buckwheat muaj tooj liab thiab fiber uas pab tswj cov ntshav qab zib ntau ntau thiab koj pw tsaug zog.

Greek yogurt

Greek yogurt yog tshwj xeeb tshaj yog pab tau rau cov neeg uas muaj teeb meem tsis tsaug zog. Nws muaj probiotics, uas yuav cuam tshuam rau zus tau tej cov melatonin.

mis cheese

Yog hais tias koj xav tau ib tug lig hmo ntuj noj khoom txom ncauj, nws yog zoo dua rau uas tsis muaj roj tsev cheese. Ntawm cov hoob kawm, ua ntej yuav mus pw tsaug zog zoo dua tsis mus rau noj, tsis txhob yuam koj lub cev khiav rau tag nrho cov txheej txheem ntawm kev digestion. Tab sis nyob rau hauv huab mob, muab kev xaiv li cas mus rau lub hwv raws li nws muaj theem ntawm tryptophan.

tsawb

Lawv muaj ib tug ntau ntawm magnesium, uas yuav pab tswj cov pw tsaug zog lub voj voog.

qaub txiv ntoo qab zib

Cov berries muaj tus loj tshaj tus nqi ntawm melatonin piv rau lwm yam txiv hmab txiv ntoo.

kiwi

Kiwi pab peb lub cev lawm serotonin, uas muaj feem xyuam rau mus ob peb vas.

herbal tshuaj yej

Herbal teas yuav pab tau koj so kom txaus ua ntej yuav mus pw. Xaiv lavender los yog chamomile, uas muaj ib tug heev muaj zog calming nyhuv.