10 Food for good night’s sleep..十大幫助好眠的食物
Bananas- bananas contain magnesium, a muscle relaxant.
Chamomile tea- its mild sedating effect – it’s the perfect natural antidote for restless minds/bodies.
Warm milk- It’s not a myth. Milk has some tryptophan – an amino acid that has a sedative – like effect – and calcium, which helps the brain use tryptophan. Plus there’s the psychological throw-back to infancy, when a warm bottle meant “relax, everything’s fine.”
Honey- Drizzle a little in your warm milk or herb tea.
Potatoes
Oatmeal
Almonds-A handful of these heart-healthy nuts can be snooze-inducing, as they contain both tryptophan and a nice dose of muscle-relaxing magnesium.
Flaxseeds-When life goes awry and feeling down is keeping you up, try sprinkling 2 tablespoons of these healthy little seeds on your bedtime oatmeal. They’re rich in omega-3 fatty acids, a natural mood lifter.
Whole-wheat bread- A slice of toast with your tea and honey will release insulin, which helps tryptophan get to your brain, where it’s converted to serotonin and quietly murmurs “time to sleep.”
Turkey- It’s the most famous source of tryptophan, credited with all those Thanksgiving naps. But that’s actually modern folklore. Tryptophan works when your stomach’s basically empty, not overstuffed, and when there are some carbs around, not tons of protein. But put a lean slice or two on some whole-wheat bread mid-evening, and you’ve got one of the best sleep inducers in your kitchen.
source from Yahoo!Food via Lifehacker
跟句雅虎文章.十大幫助好眠的食物:
1. 香蕉-含鎂.又可以幫助放鬆肌肉
2.洋甘菊茶-有輕微的鎮靜做用
3.溫牛奶- tryptophan.有鎮靜做用.鈣質可幫助 tryptophan的吸收
4.蜂蜜
5.馬齡薯
6.麥片
7.杏仁-同樣有tryptophan
8. 亞麻子-有 omega-3. fatty acids幫助平衡心情
9. 全麥麵包-幫助釋放胰島素.胰島素幫助tryptophan傳達到大腦
10.火雞肉-含最多的tryptophan