Eat ten best nutritious foods before going to bed. In our life, some foods are very suitable for people to eat before going to bed. They can make you sleep better and supplement nutrition. Here are ten best nutritious foods to eat before going to bed!
Eat the top ten nutritious foods before going to bed 1 1, bananas.
Bananas are actually "sleeping pills" wrapped in the peel, which are rich in serotonin and N- acetyl -5- methoxytryptamine, as well as magnesium that can relax muscles.
2. Chrysanthemum tea
Chrysanthemum tea is the first choice for preparing tea drinks before going to bed, mainly because it has a soft sleep effect and is the best natural prescription for calming the nerves.
3. Hot milk
It has long been known that drinking a cup of warm milk before going to bed is helpful to sleep, because milk contains tryptophan, which can play a calming role like amino acids. And calcium can help the brain make full use of this tryptophan. Putting mild milk in the bottle will bring you a warm feeling of returning to childhood and gently tell you "relax, everything is fine".
4. honey
A large amount of sugar has an exciting effect, but a small amount of glucose can stimulate the brain to secrete orexin (phenyldihydroquinazoline), which is a newly discovered neurotransmitter related to thinking response. So a few drops of honey in warm milk or vanilla tea can also help you relax before going to bed.
5, oatmeal
Oat is a valuable bedtime snack, which is rich in N- acetyl -5- methoxytryptamine. Cook a small bowl of cereal and stir with a little honey. Try chewing hard enough to fill your teeth.
6.potatoes
A small piece of baked potato won't damage your gastrointestinal tract. On the contrary, it can remove acidic compounds that prevent tryptophan from playing a hypnotic role. If you mix warm milk to make mashed potatoes, the effect will be better!
7.almonds
Almonds contain tryptophan and magnesium, which is a good medicine to relax muscles. Therefore, eating a small amount of nuts beneficial to heart health is another coup of hypnosis!
8. Flaxseed
Flaxseed can be called "natural food to cheer up mood", which is rich in omega-3 and fatty acids. When your life is blocked and you are depressed, trying to sprinkle two spoonfuls of flaxseed on your sleeping oatmeal may have unexpected effects.
9. Whole wheat bread
A piece of toast, with tea and honey, can help the human body release an insulin, which enables tryptophan to reach the human brain, where it is converted into serotonin. It's like someone whispering "it's time for bed" in their ear.
Turkey, 10
Every Thanksgiving, people can have a good sleep, thanks to turkey, which is considered as the best source of tryptophan. But this is just a modern folklore. Tryptophan will start to work when your stomach is basically empty rather than full, and there are quite a lot of carbohydrates instead of protein. Put a thin turkey or two on some whole wheat bread late at night, and maybe you will start your sleep trip in the kitchen.
Eat the best ten nutritious foods 2 1 and millet porridge before going to bed.
Millet contains the most tryptophan in all grains, so it should be a good idea to add some millet to the staple food of dinner, which will help increase the amount of tryptophan entering the brain. In addition, the tryptophan content in vegetables such as pumpkin seeds, yuba, bean curd skin, shrimp, laver and black sesame is also high.
In addition, tryptophan will enter the brain smoothly through the combination of carbohydrates and protein's diet (that is, the order of eating carbohydrates first and then eating protein), giving you a stable sleep. So, you might as well eat some carbohydrate food before going to bed.
2. Whole wheat food
Whole wheat food is rich in B vitamins, which can eliminate irritability and promote sleep. Oats, barley, brown rice, whole wheat bread and graham crackers are all whole wheat foods.
3. Jujube
Sweetness helps sleep.
4. milk
Tryptophan in milk can act on nerves, make people feel calm and relaxed, promote emotional stability, help control anger and aggression, and enhance attention and memory. At the same time, tryptophan and serotonin can promote the synthesis of melatonin and improve sleep quality.
5. Walnut
Walnut is a nutritious product, which can treat nervousness, weakness, forgetfulness, insomnia and eating disorders.
6, longan meat
It is sweet and non-toxic. Longan meat is peaceful and nourishing. Longan meat is a good fruit for nourishing blood and heart, and a good medicine for prolonging life. Longan meat can nourish the heart and spleen, nourish blood and soothe the nerves, and can treat insomnia, amnesia, nervous shock and so on.
Cooking rice porridge or egg longan meat soup with longan meat can replenish blood and benefit qi, and has good curative effect on neurasthenia caused by physical weakness and overthinking, insomnia, palpitation, insomnia, irritability and hyperhidrosis in menopausal women.
7. Lotus seeds
Lotus seeds have the function of nourishing the heart and calming the nerves. People with insomnia and dreaminess can take it with lotus plumule, salt and water, and take it every night before going to bed.
8. Hemerocallis
Day lily, also known as "calming vegetables", has the effect of calming the nerves. Besides cooking soup, you can also fry it with other dishes to make delicious dishes. Blanch the day lily with hot water for half a minute, remove the surface allergic substances, boil it, add water, cook it with strong fire for 30 minutes, filter the residue and add appropriate amount of salt to serve.
9, cherry
Cherry is rich in vitamins. Studies have shown that drinking a glass of cherry juice before going to bed can effectively improve the long-term insomnia. Whether it is fresh fruit, dried fruit or squeezed juice, cherries can diminish inflammation. It is also rich in melatonin, which can regulate sleep.
10, ancient philosophers
Take10-15g of arborvitae seed, mash it, add rice soup and cook it into porridge, add a little honey to taste, and cook it 1-2 times, and eat it in the morning and evening. Semen Platycladi has the effects of nourishing heart, calming nerves, relaxing bowels and stopping sweating. Regulating mood through diet therapy is helpful to sleep.