Zakumwa za tulo tofa nato
tiyi chamomile
Chamomile imadziwika ndi kukhalapo kwa antioxidant yotchedwa epigenin, yomwe imatha kuyanjana ndi mtundu wina wa cholandirira mu ubongo.
Kuyanjana kumeneku kungathandize kuthetsa nkhawa ndi nkhawa, komanso kumathandizira kuti mupumule komanso kugona bwino.
Mkaka wofunda
Mkaka uli ndi chinthu chomwe chimadziwika kuti tryptophan, amino acid yomwe imathandizira kukulitsa serotonin, timadzi tambiri tomwe timapanga kuti tizisangalala.
Miyezo ya serotonin ikakwera, izi zimathandiza kuti melatonin ichuluke, timadzi tambiri timene timayambitsa kugona ndi tulo tofa nato. Motero, mkaka ukhoza kukhala wothandiza pochiza vuto la kugona.
Banana ndi mkaka wa amondi smoothie
Nthochi zili ndi magnesiamu ndi potaziyamu wambiri, zomwe ndi zofunika kwambiri pakukhazika mtima pansi ndi kupumula minofu. Kumbali ina, mkaka wa amondi uli ndi tryptophan yambiri, amino acid yomwe imathandizira kutulutsa kwa melatonin, yomwe imadziwika kuti imathandizira kukonza kugona.
Madzi a Cherry
Ma Cherries ali ndi zinthu zambiri zomwe zimalimbana ndi kutupa, komanso zimakhala ndi melatonin, zomwe zimalimbikitsa kugona ndi kupuma.
Amakhulupiriranso kuti chipatsochi chimathandizira kukweza kuchuluka kwa tryptophan acid m'thupi, zomwe zimathandiza kugona mozama.
Mkaka wa amondi
Mkaka wa amondi ndi gwero labwino la tryptophan, melatonin, ndi magnesium, zomwe zimathandizira kukonza kugona.
Zakumwa zopewera pogona
Pali zakumwa zambiri zomwe zimathandizira kukhala tcheru ndikupangitsa kugona kukhala kovuta, kuphatikiza:
- Khofi, yemwe amadziwika kuti ali ndi caffeine wambiri.
- Tiyi yomwe imakhala ndi caffeine yambiri, monga tiyi wakuda ndi tiyi wobiriwira.
- Zakumwa zomwe zimakhala ndi shuga wambiri.