Raws li National Sleep Foundation, noj qee yam khoom noj ua ntej pw tuaj yeem cuam tshuam kev pw tsaug zog vim lub cev ua haujlwm hauv plab. Lawv pom zoo kom tsis txhob noj zaub mov nrog ua cov suab thajua ntej pw, vim cov no tuaj yeem ua rau muaj zog nce thiab poob sai.
Cov txiv hmab txiv ntoo twg yuav tsum tsis txhob noj hmo hmo?
Tsis txhob noj ib phaj puv txiv hmab txiv ntoo thaum hmo ntuj. Yog tias koj xav tau cov khoom qab zib tsuas yog muaj cov txiv hmab txiv ntoo uas muaj suab thaj tsawg thiab muaj fiber ntau xws li melon, pear, lossis kiwi. Aso, txhob tsaug zog tam sim tom qab noj txiv hmab txiv ntoo.
Vim li cas txiv hmab txiv ntoo tsis noj hmo?
Txoj kev xav yog tias noj txiv hmab txiv ntoo (lossis ib qho carbs) tom qab 2 teev tsaus ntuj. pab koj cov ntshav qab zib, uas koj lub cev tsis muaj sijhawm los ua kom ruaj khov ua ntej pw, ua rau hnyav nce. Txawm li cas los xij, tsis muaj laj thawj ntshai tias cov txiv hmab txiv ntoo yuav ua rau cov ntshav qab zib siab thaum tav su.
Yuav ua li cas thaum hmo ntuj?
Bananas yog ib qho ntawm ob peb txiv hmab txiv ntoo paub tias muaj cov nplua nuj nyob hauv cov paj hlwb serotonin, qee yam ntawm koj lub cev hloov mus rau melatonin. Almonds thiab almond butter muab qee cov melatonin ib yam nkaus. Ntxiv rau, lawv yog qhov zoo ntawm cov rog noj qab haus huv, vitamin E thiab magnesium (13).
Peb puas noj txiv hmab txiv ntoo thaum hmo ntuj tom qab noj hmo?
Kev noj txiv hmab txiv ntoo tom qab noj mov tsis yog lub tswv yim zoo, vim nws yuav tsis zom tau zoo. Cov as-ham yuav tsis absorbed zoo thiab. Koj yuav tsum tauCia qhov sib txawv tsawg kawg 30 feeb ntawm ib pluag mov thiab khoom noj txom ncauj.