Three kinds of health food to be a Sleeping Beauty

Now accelerate the pace of life, sleep is hard to think of things, the United States summed up the three nutritionists to help sleep diet. Now we come to hear the comments and guidance of national experts.

 
Tryptophan food - reducing excitement on behalf of food: millet gruel
Metabolism of tryptophan in the human body generates 5 - HT, it can inhibit the central nervous system excitability, resulting in a certain sense of sleepiness.
Meanwhile, the 5 - hydroxytryptamine in the human body can be transformed further generates melatonin, melatonin was proved to have the exact effect of sedation and induced sleep.

 
Millet grains in all the most abundant tryptophan, add some dinner staple millet should be a good idea, will help improve the number of tryptophan into the brain. In addition, South melon seeds, dried bean, bean curd skin, shrimp, seaweed, black sesame and other vegetables in the tryptophan content is very high.

 
In addition, the tryptophan by carbohydrates, protein diet composition (ie, eat carbs, eat protein after eating in order) to successfully enter the brain, giving you a restful sleep. Therefore, before going to bed may wish to eat carbohydrates with a food such as honey and whole wheat toast or fruit, "This method is valid for most people, it has both hypnotic effect as sleeping pills, but did not rely on sleeping pills side effects, not addictive. "MIT 茱蒂丝渥特 Man Boshi think.

Vitamin B family food - Consumer agitated on behalf of food: whole grains
B vitamins are synergistic with each other, can regulate the metabolism, enhance nervous system function.
Whole grain foods are rich in B vitamins, it has to eliminate irritability, and promote the role of sleep. Oats, barley, brown rice, whole wheat bread, whole wheat crackers and so are whole grains.

 
Calcium and magnesium food - relax the nervous behalf food: milk, walnut
Study found that calcium and magnesium and use can be a natural relaxant and tranquilizer.
Calcium-rich milk is recognized as the "Zhumian share." Magnesium content of nuts are more clinical, walnuts are often used to treat neurasthenia, insomnia, memory, dreams and other symptoms.