Ihe oriri 9 kacha mma na ihe ọ Dụ Dụ ị ga-eri tupu ị dina

Ndinaya

• 1. almọnd
• 2. Turkey
• 3. Chamomile tii
• 4. Kiwi
• 5. Tart cherry ihe ọ juiceụ cherụ
• 6. Azụba abuba
• 7. Ukpa
• 8. Passionflower tii
• 9. Osikapa
• Nri ndị ọzọ na ihe ọ drinksụ drinksụ nwere ike ịkwalite ụra
• Isi okwu

Getra ezigbo ụra dị ezigbo mkpa maka ahụike gị.

O nwere ike belata ihe ọghọm gị nke ibute ụfọdụ ọrịa na-adịghị ala ala, chekwaa ụbụrụ gị nke ọma, ma bulie usoro mgbochi gị (1,, 3).

A na-atụkarị aro ka ị nweta oge 7 na 9 nke ụra na-enweghị mgbagha kwa abalị, ọ bụ ezie na ọtụtụ ndị mmadụ na-agbasi mbọ ike inweta ihe zuru ezu (,).

Enwere ọtụtụ usoro ị nwere ike iji kwalite ezigbo ụra, gụnyere ịme mgbanwe na nri gị, ebe ụfọdụ nri na ihe ọ drinksụ drinksụ nwere ihe na-akwalite ụra ().

Ndị a bụ nri na mmanya 9 kachasị mma ị nwere ike ịnwe tupu ị lakpuo ụra iji bulie ụra ụra gị.

1. almọnd

Almọnd bụ ụdị osisi nut nwere ọtụtụ uru ahụike.

Ha bụ ezigbo ihe dị mma nke ọtụtụ nri, dịka 1 ounce (28 gram) nke mkpụrụ osisi a mịrị amị nwere 18% nke mkpa onye toro eto kwa ụbọchị maka phosphorus na 23% maka riboflavin (, 8, 9).

Otu ounce na-enyekwa 25% nke mkpa ụmụ nwoke na-eme kwa ụbọchị na 31% nke mkpa ụmụ nwanyị na-eme kwa ụbọchị (10).

Ejikọtara almọnd mgbe niile na ihe ize ndụ dị ala nke ọrịa ole na ole na-adịghị ala ala, dị ka ụdị ọrịa shuga 2 na ọrịa obi. Ihe kpatara nke a bụ abụba, eriri, na antioxidants siri ike ha nwere.

Antioxidants nwere ike ichebe mkpụrụ ndụ gị pụọ na mbufụtị na-emerụ ahụ nke nwere ike ibute ọrịa ndị a na-adịghị ala ala (,).

Ekwuru na almọnd nwere ike inye aka bulie ogo ụra. Nke a bụ n'ihi na almọnd, tinyere ọtụtụ ụdị mkpụrụ ndị ọzọ, bụ isi iyi nke mmiri ọgwụ melatonin. Melatonin na-ahazi elekere dị n'ime gị ma na-egosi ahụ gị iji kwadebe maka ụra ().

Almọnd bụkwa ezigbo isi iyi nke magnesium, na-enye 19% nke mkpa gị kwa ụbọchị na naanị 1 ounce. Iri oke magnesium zuru oke nwere ike inye aka mee ka ụra dịkwuo mma, ọkachasị maka ndị nwere ehighị ụra (14,).

A na-eche na ọrụ Magnesium n'ịkwalite ụra nwere ike ịdaba na ikike ya iji belata mbufụt. Tụkwasị na nke a, ọ nwere ike inye aka belata ogo nke cortisol hormone na-akpata nchekasị, nke a maara iji gbochie ụra (,).

Ma, n'agbanyeghị nke a, nyocha banyere almọnd na ụra dị obere.

Otu nnyocha nyochare mmetụta nke inye nri 400 milligrams (mg) nke mkpụrụ almọnd. Ọ chọpụtara na oke ụra na-ehi ụra ogologo oge karịa nke ha na-ehi n'emeghị mkpụrụ osisi almọnd (16).

Mmetụta nke mkpụrụ almọnd nwere ike ihi ụra na-ekwe nkwa, mana ọ dị mkpa ịmụtakwu ọtụtụ ihe banyere mmadụ.

Ọ bụrụ na ịchọrọ iri almọnd tupu ị lakpuo iji chọpụta ma ọ bụrụ na ha metụtara ụra ụra gị, 1-ounce (28-gram) na-eje ozi, ma ọ bụ ihe gbasara obere aka, kwesịrị ezu.

Almọnd bụ isi iyi nke melatonin na ụra na-eme ka ịnweta magnesium, ihe abụọ nwere ike ime ha nnukwu nri iri tupu ha lakpuo.

2. Turkey

Turkey dị ụtọ ma na-edozi ahụ.

Ọ dị elu na protein, na toki a roara n'ọkụ na-enye ihe fọrọ nke nta ka ọ bụrụ gram 8 nke protein kwa ounce (gram 28). Protein dị mkpa maka ime ka ahụ gị sie ike ma na-achịkwa agụụ gị (, 18).

Tụkwasị na nke a, toki bụ ebe dị obere nke vitamin na mineral ole na ole, dị ka riboflavin na phosphorus. Ọ bụ ezigbo selenium, yana ọrụ 3-ounce na-enye 56% nke Uru Kwa (bọchị (DV) (19).

Turkey nwere ihe onwunwe ole na ole na-akọwa ihe mere ụfọdụ ji ada mbà mgbe ha risịrị ya ma ọ bụ chee na ọ na-agba ụra ụra. Karịsịa, ọ nwere amino acid tryptophan, nke na-abawanye mmepụta nke melatonin (, 21).

Mkpụrụ protein na tolo nwekwara ike iso kpata ike ya iji kwalite ike ọgwụgwụ. E nwere ihe akaebe na -ewe oke protein tupu ị lakpuo ụra metụtara ụra ụra ka mma, gụnyere obere iteta n'ụra n'abalị niile).

Nnukwu nyocha dị mkpa iji kwado ọrụ ike toki nwere iji mee ka ụra hikwuo ụra.

Tọki nwere ike ịbụ nnukwu nri ị ga-eri tupu ị lakpuo n'ihi nnukwu protein na tryptophan, ha abụọ nwere ike ịkpalite ike ọgwụgwụ.

3. Chamomile tii

Chamomile tii bu ahihia ahihia nke nwere ike inye gi otutu aru ike.

A maara ya nke ọma maka flavones ya. Flavones bụ klaasị antioxidants nke na-ebelata mbufụt nke na-edugakarị n'ọrịa na-adịghị ala ala, dịka ọrịa kansa na ọrịa obi ().

Enwekwara ụfọdụ ihe akaebe na ị drinkingụ tii chamomile nwere ike ime ka usoro ahụ gị ji arụ ọrụ, belata nchekasị na ịda mbà n'obi, ma melite ahụike anụ ahụ. Na mgbakwunye, chamomile tii nwere ụfọdụ ihe pụrụ iche nke nwere ike melite ogo ụra (,, 25).

Kpọmkwem, chamomile tii nwere apigenin. Nke a na-ejikọta ụfọdụ ndị nabatara na ụbụrụ gị nke nwere ike ịkwalite ụra ma belata ehighị ụra nke ọma (,).

Otu nnyocha 2011 na ndị okenye 34 hụrụ ndị riri 270 mg nke chamomile ugboro abụọ kwa ụbọchị maka ụbọchị 28 na-ehi ụra 15 nkeji ngwa ngwa ma nwee obere ụra abalị ma e jiri ya tụnyere ndị na-adịghị eri ihe wepụ ().

Nnyocha ọzọ chọpụtara na ụmụ nwanyị ndị na-a chamụ tii chamomile maka izu 2 kọọrọ ka mma ụra dị mma ma e jiri ya tụnyere ndị na-a teaụghị tii.

Ndị na-a chamụ tii chamomile nwekwara obere ihe mgbaàmà nke ịda mbà n'obi, bụ nke metụtara nsogbu ụra ().

Dkingụ chamomile tii tupu ị lakpuo bara uru ịnwale ma ọ bụrụ na ịchọrọ imeziwanye ụra gị.

Chamomile tii nwere antioxidants nke nwere ike ịkwalite ụra, na ị drinkingụ ya egosila na ọ ga-emeziwanye ụra zuru ezu.

4. Kiwi

Kiwis bụ obere kalori na mkpụrụ osisi na-edozi ahụ.

Otu mkpụrụ nwere naanị calorie 42 na oke nri, gụnyere 71% nke DV maka vitamin C. Ọ na-enye ụmụ nwoke na ụmụ nwanyị 23% na 31%, n'otu n'otu, nke vitamin K ha chọrọ kwa ụbọchị.

O nwere ezigbo ego nke folate na potassium yana otutu ihe ndi ozo (, 30, 31).

Ọzọkwa, iri kiwis nwere ike ịbara gị uru gbasara ahụ ike, belata mbufụt, ma belata cholesterol. Ihe ndị a bụ n'ihi nnukwu eriri na carotenoid antioxidants ha na-enye (,).

Dabere na ọmụmụ banyere ikike ha iji melite ogo ụra, kiwis nwekwara ike bụrụ otu n'ime nri kachasị mma iri tupu ị lakpuo ụra.

N'ime ọmụmụ ihe were izu anọ, ndị okenye iri abụọ na anọ riri abụọ kiwifruits n'otu elekere tupu ha lakpuo ụra kwa abalị. Ná ngwụsị nke ọmụmụ ihe ahụ, ndị sonyere na-ehi ụra 42% ngwa ngwa karịa mgbe ha anaghị eri ihe ọ bụla tupu ha lakpuo ụra.

Na mgbakwunye, ikike ha hie ụra n'abalị niile na-eteteghị ụra site na 5% ka mma, ebe oge ihi ụra ha rịrị elu na 13% (34).

Mgbe ụfọdụ, ihe na-akpata ụra nke kiwis bụ serotonin. Serotonin bụ ụbụrụ ụbụrụ nke na-enyere aka ịchịkwa usoro ihi ụra gị (, 34,).

A na-atụ aro na antioxidants na-egbochi mkpali na kiwis, dị ka vitamin C na carotenoids, nwere ike ịbụ akụkụ ụfọdụ maka mmetụta na-akwalite ụra ha (34,).

A choro otutu ihe omuma sayensi iji choputa ihe ndi ozo nwere ike ime ka ura buru ura. Ka o sina dị, iri 1-2 kiwis tupu ị lakpuo ụra nwere ike inyere gị aka ịrahụ ụra ngwa ngwa ma hie ụra ogologo oge.

Kiwis bara ọgaranya na serotonin na antioxidants, ha abụọ nwere ike melite ogo ụra mgbe ha riri tupu ị lakpuo ụra.

5. Tart cherry ihe ọ juiceụ cherụ

Tart cherry ihe ọ juiceụ juiceụ nwere ụfọdụ nnukwu ahụike.

Nke mbụ, ọ na-enye obere nri ndị dị mkpa, dị ka magnesium na phosphorus. Ọ bụkwa ezigbo isi nke potassium.

Nri 8-ounce (240-mililita) nwere 17% nke potassium nke nwanyị chọrọ kwa ụbọchị yana 13% nke potassium nke nwoke chọrọ kwa ụbọchị (, 38).

Na mgbakwunye, ọ bụ ọgaranya sitere na antioxidants, gụnyere anthocyanins na flavonols (,,).

A makwaara Tart cherry ihe ọ juiceụ juiceụ na-akwalite ihi ụra, ọbụnakwa a na-amụ ya maka ọrụ ya na-ebelata ehighị ụra nke ọma. Maka ebumnuche ndị a, ị tartụ ihe ọ cherụ tartụ cherry tupu ị lakpuo ụra nwere ike imeziwanye ụra gị (,).

Mmetụta na-akwalite ụra nke ihe ọ juiceụ tartụ cherry bụ n'ihi melatonin dị elu (,,,).

N’ime obere ọmụmụ ihe, ndị okenye na ehighị ụra nke ọma na-a drankụ ounce 8 (240 ml) nke ihe ọ juiceụ juiceụ cherry ugboro abụọ n’ụbọchị maka izu abụọ. Ha dinara nkeji iri asatọ na anọ wee kọọ akụkọ ụra ka mma ma e jiri ya tụnyere mgbe ha a drinkụghị ihe ọ theụ juiceụ ().

Ọ bụ ezie na nsonaazụ ndị a na-ekwe nkwa, nyocha dị oke mkpa dị mkpa iji kwado ọrụ nke tart cherry juice na imeziwanye ụra na igbochi ehighị ụra.

Ka o sina dị, ị drinkingụ ihe ọ cherụ cherụ cherry tupu ị lakpuo bara uru ịnwale ma ọ bụrụ na ị na-alụ ọgụ maka ịda ma ọ bụ ihi ụra n'abalị.

Tart cherry ihe ọ theụ containsụ nwere hormone na-akwalite ụra melatonin ma nwee ike inye aka mee ka ezigbo ụra abalị.

6. Azụba abuba

Azụ ndị nwere abụba, dị ka salmọn, tuna, trout, na makarel, dị nnọọ mma. Ihe na-eme ka ha pụọ ​​iche bụ vitamin D pụrụ iche.

Dịka ọmụmaatụ, 3-ounce (gram 85) nke salmon nke sockeye nwere 570 mba ụwa (IU) nke vitamin D. Nke ahụ bụ 71% nke DV gị. Ọrụ yiri nke egwurugwu egwurugwu nwere 81% nke DV gị (44).

Ọzọkwa, azụ abụba dị na omega-3 fatty acids siri ike, kpọmkwem eicosapentaenoic acid (EPA) na docosahexaenoic acid (DHA).

EPA na DPA mara maka mbenata mbufụt. Na mgbakwunye, omega-3 fatty acids nwere ike chebe megide ọrịa obi ma bulie ahụike ụbụrụ (,).

Nchikota omega-3 fatty acids na vitamin D n’ime azu azu nwere ike ime ka ogo ura di nma, ebe egosiputara ha na ime ka serotonin meputa (47,).

N’otu nnyocha e mere, ndị ikom riri ounce 10.5 (gram 300) nke a sụ mmiri salmọn ugboro atọ n’izu ruo ọnwa isii na-ehi ụra ihe dị ka minit 10 ngwa ngwa karịa ndị na-eri ọkụkọ, anụ ehi, ma ọ bụ anụ ezi.

Echere na nke a bụ nsonaazụ nke vitamin D. Ndị nọ na azụ ahụ nwere ọkwa dị elu nke vitamin D, nke jikọtara na mmụba dị mma na ogo ụra ().

Iri nri ole na ole nke azụ nwere abụba tupu ị lakpuo ụra nwere ike inyere gị ụra ngwa ngwa ma hie ụra nke ọma. Ọ dị mkpa ịmụtakwu ihe ọmụmụ iji kwubie n'ụzọ doro anya banyere ike azụ abụba nwere iji meziwanye ụra.

Azụ abụba bụ ezigbo ihe na-enye vitamin D na omega-3 fatty acids, ha abụọ nwere ihe nwere ike ime ka ụra gị ka mma.

7. Ukpa

Walnuts bụ ụdị ewu osisi nut.

Ha bara ụba n'ọtụtụ nri, na-enye ihe karịrị vitamin 19 na mineral, na mgbakwunye na gram 1.9, na 1 ounce (28-gram) na-eje ozi. Walnuts bara ọgaranya karịsịa magnesium, site, manganese, na ọla kọpa ().

Na mgbakwunye, walnuts bụ ezigbo isi iyi nke abụba dị mma, gụnyere omega-3 fatty acids na linoleic acid. Ha na-enye gram 4.3 nke protein kwa ounce, nke nwere ike ịba uru iji belata agụụ (18,, 51).

Walnuts nwekwara ike ịkwalite ahụike obi. A mụọla ha maka ikike ha nwere iji belata oke ọkwa cholesterol, nke bụ isi ihe na - akpata ọrịa obi ().

Kedu ihe ọzọ, ụfọdụ ndị na-eme nnyocha na-ekwu na iri walnuts na-eme ka ụra dịkwuo mma, ebe ha bụ otu n'ime nri kachasị mma nke melatonin (, 53).

Fatty acid makeup of walnuts nwekwara ike iso kpata ụra ka mma. Ha na-enye alpha-linolenic acid (ALA), omega-3 fatty acid nke gbanwere DHA n’ahụ. DHA nwere ike ịbawanye mmepụta serotonin (,).

Enweghi otutu ihe akaebe iji kwado nkwuputa banyere walnuts iji meziwanye ụra. N'ezie, ọ nweghị ọmụmụ ihe na-elekwasị anya na ọrụ ha n'ịkwalite ụra.

Ka o sina dị, ọ bụrụ na ị na-enwe nsogbu ihi ụra, iri ụfọdụ ukpa tupu ị lakpuo ụra nwere ike inyere gị aka. Ihe dị ka obere ukpa walnuts bụ akụkụ zuru oke.

Walnuts nwere ihe ole na ole nwere ike ịkwalite ụra ka mma. Dịka ọmụmaatụ, ha bụ ezigbo isi iyi nke melatonin na abụba ahụike.

8. Passionflower tii

Passionflower tii bụ tii ọzọ ahịhịa tii nke ọdịnala ji agwọ ọtụtụ ọrịa.

Ọ bụ ọgaranya isi iyi nke flavonoid antioxidants. Flavonoid antioxidants mara maka ọrụ ha na mbenata mbufụt, boosting dịghịzi ike, na mbenata ọrịa obi n'ihe ize ndụ ().

Ọzọkwa, passionflower tii a mụọ maka nwere ikike iji belata nchegbu.

Apigenin antioxidant nwere ike ịbụ ọrụ maka mmetụta na-ebelata nchekasị nke passionflower. Apigenin na-emepụta mmetụta dị jụụ site na ijikọta ụfọdụ ndị natara na ụbụrụ gị ().

Enwekwara ụfọdụ ihe akaebe naflowflower na-abawanye mmepụta nke ụbụrụ kemịkal gamma aminobutyric acid (GABA). GABA na-arụ ọrụ igbochi ọgwụ ndị ọzọ na-eme ka ụbụrụ nwee nrụgide, dị ka glutamate ().

Njirimara obi uto nke teaflowflow nwere ike ime ka ura buru ura, ya mere o gha aba uru i tou ya tupu i lakpuo.

N'ime ihe ọmụmụ ụbọchị 7, ndị okenye iri 41 na-a ofụ otu iko teaflower tupu ha alakpuo. Ha gosipụtara ogo ụra ha nke ọma karịa mgbe ha drankụrụ tii ma e jiri ya tụnyere mgbe ha anaghị a drinkụ tii ().

Achọkwuru nnyocha iji chọpụta ma okooko osisi na-akwalite ụra.

Tii Passionflower nwere apigenin ma nwee ikike ịbawanye mmepụta gamma aminobutyric acid (GABA). Nke a nwere ike imetụta ụra.

9. Osikapa

Osikapa bụ ọka a na-eri ebe niile dị ka nri gbara agba n’ọtụtụ mba.

Ihe dị iche na osikapa na nchara nchara bụ osikapa ọcha enweela bran na nje. Nke a na - eme ka ọ belata na eriri, nri, na antioxidants.

Ka o sina dị, osikapa na-acha ọcha ka nwere ezigbo vitamin na mineral ole na ole.

Nri osikapa 4-ounce (gram 79) na-enye 19% nke mkpa gị kwa ụbọchị maka nri. Ọ na-enyekwa 21% nke mkpa ndị a na-enwe kwa ụbọchị na ụmụ nwoke na 22% nke mkpa ụmụ nwanyị kwa ụbọchị (60, 61).

Nri 4-ounce (gram 79) nke osikapa na-acha ọcha nwere 13% nke DV gị maka manganese (10).

Osikapa dị elu na carbs, na-enye gram 22 na gram 4-ounce (gram 79). Ya carb ọdịnaya na enweghị eriri eme ka ya elu glycemic index (GI). Nkọwa glycemic bụ otu ụzọ ngwa ngwa nri si eme ka shuga dị n'ọbara gị (,).

A na-atụ aro na iri nri nwere GI dị elu, dị ka osikapa ọcha, ọ dịkarịa ala 1 awa tupu ị lakpuo ụra nwere ike inye aka melite ogo ụra ().

Otu nnyocha ji omume ihi ụra nke 1,848 tụnyere nri ha riri osikapa, bred, ma ọ bụ noodles. Ejikọtara iri osikapa dị elu karịa ụra karịa achịcha ma ọ bụ noodles, gụnyere ogologo ụra ụra ().

N'agbanyeghị ọrụ nwere ike iri osikapa ọcha nwere ike ịkwalite ụra, ọ kachasị mma ị consumedụbiga ya oke n'ihi ụyọkọ eriri ya na nri ya.

Osikapa na-acha ọcha nwere ike ịba uru iri nri tupu ị lakpuo ụra n'ihi nnukwu glycemic index (GI) ya. GI dị elu nwere ike ịkwalite ụra ka mma.

Nri ndị ọzọ na ihe ọ drinksụ drinksụ nwere ike ịkwalite ụra

Ọtụtụ nri na ihe ọ drinksụ drinksụ ndị ọzọ nwere ihe ndị na-eme ka ụra na-ehi ụra. Dịka ọmụmaatụ, ha nwere ike ịnwe nnukwu nri dị ka tryptophan.

Otú ọ dị, mgbe ụfọdụ, ọ bụ obere nyocha ka ọ na-ekwu kpọmkwem gbasara mmetụta ha na-ehi ụra.

• Mmiri ara ehi ngwaahịa: Ihe ndị na-enye mmiri ara ehi, dịka iko mmiri ara ehi, chiiz ụlọ, na yogọt nkịtị, bụ ebe amaara sitere na tryptophan. Egosiputara mmiri ara ehi iji meziwanye ura nke ndi okenye, karie mgbe ejikọtara ya na mmega aru (,, 66).
• Unere: Ngwurugwu banana nwere tryptophan na mkpụrụ n'onwe ya bụ isi iyi magnesium. Ihe abụọ a nwere ike inyere gị aka ịrahụ ụra abalị (14, 67).
• Oatmeal: Dị ka osikapa, oatmeal dị elu na carbs nwere obere fiber ma akuko kọtara ụra mgbe ị rụsịrị tupu ị lakpuo ụra. Ọzọkwa, oat bụ ebe amaara ama melatonin ().

Ihe oriri na ihe ọ drinksụ drinksụ ndị ọzọ, dị ka ngwaahịa mmiri ara ehi, unere, na oatmeal, nwekwara nri ndị amata iji meziwanye ụra. Nnyocha a kapịrị ọnụ banyere mmetụta ha na-enwe n'ịra ụra nwere ike pere mpe, n'agbanyeghị.

Isi okwu

Ihi ụra zuru ezu dị ezigbo mkpa maka ahụike gị.

Ọtụtụ ihe oriri na ihe ọ drinksụ drinksụ nwere ike inye aka.Nke a bụ n'ihi na ha nwere mmiri ọgwụ na-achịkwa ụra na kemịkal n'ụbụrụ, dịka melatonin na serotonin.

Fọdụ nri na ihe ọ drinksụ drinksụ nwere ọtụtụ antioxidants na nri dị iche iche, dị ka magnesium na melatonin, nke a maara na-eme ka ụra buru ibu site na-enyere gị aka ihi ụra ngwa ngwa ma ọ bụ ihi ụra karịa.

Iji nweta abamuru nke ihe oriri na ihe ọ drinksụ sleepụ na-eme ka ụra, ọ nwere ike ịka mma ka ị rie ha awa 2-3 tupu ị lakpuo ụra. Iri nri tupu ị lakpuo ụra nwere ike ịkpata nsogbu gbasara nri, dị ka acid reflux.

Na mkpokọta, ọ dị mkpa imekwu nnyocha iji kwubie kpọmkwem ọrụ nri na ihe ọ drinksụ drinksụ na-arụ n'ịkwalite ụra, ma mmetụta ha maara dị nnọọ nkwa.