總是無法定神入睡?這18種食物絕對是你最強的安神秘品!






失眠煩躁不用怕,食療可以幫你忙,那麼吃什麼可以安神助眠呢?可以安神助眠的食物有很多,香蕉、百合、菠菜、核桃等都是好選擇。具體吃什麼可以安神助眠?小編為您介紹。


吃什麼可以安神助眠?

1、奇異果

一項最新的研究表明,每天食用兩顆奇異果,就可以將睡眠品質提高百分之四十!睡眠障礙的產生與中樞神經過度喚起、交感神經過敦鶿奮或是與壓力導致荷爾蒙大量分泌有關。奇異果中含有豐富的鈣、鎂及維生素C,有助於神經傳導物質的合成與傳遞,此外,它還含有其它水果中極為少見的鈣質,具有穩定情緒及抑制交感神經的作用。

2、香蕉

大家所熟知的減肥香蕉實際上也是很好的「安眠藥」,除了能平穩血清素與褪黑素外,還具有讓肌肉鬆弛效果的鎂元素。另外,睡前吃香蕉不會導致發胖,卡路里低,豐富食物纖維,促進排便都是它的優點。

3、桂圓

夜宵吃水果既不利於消化,又因為水果含糖過多,容易造成熱量過剩,導致肥胖。尤其是入睡前吃纖維含量高的水果,充盈的胃腸會使睡眠受到影響,對腸胃功能差的人來說,更是有損健康。但如果睡眠不好,可以吃幾顆桂圓,它有安神助眠的作用,能讓你睡得更香。

4、小米

小米在所有穀物中含色氨酸最為豐富,晚餐主食中加些小米應該是一個不錯的主意,有利於提高進入腦內的色氨酸數量。中醫認為,它具有健脾,和胃,安眠等功效。食法:取小米適量,加水煮粥,晚餐食用或睡前食用。

5、百合

百合味甘質潤,香甜可口,不僅含有碳水化合物、蛋白質、鈣、磷、鐵及多種維生素,還含有多種生物鹼,有良好的營養滋補功效。中醫認為,百合具有養陰潤肺、清心安神等功效,常用於陰虛久咳、痰中帶血、虛煩驚悸、失眠多夢、精神恍惚等症的食療。

6、美國大杏仁

很多營養專家都推薦美國大杏仁為夜間零食,不僅因為它食用方便、有明顯的飽腹感,還因為美國大杏仁中的細胞壁結構會屏蔽人體對脂肪的吸收,能防止你發胖。此外,美國大杏仁中還含有豐富的能鎮靜神經的色氨酸和鬆緩肌肉的礦物質鎂,能幫你提升睡眠質量。

7、菠菜

名副其實的「蔬菜之王」,因為它的營養價值相當於雞蛋、胡蘿蔔、西紅柿等食物的總和。菠菜的紅根還含有一般蔬果所沒有的維生素K 。菠菜中的葉酸能夠維持大腦血清素的穩定,促進健康,讓人保持心情平和,起到安神的效果。

8、蜂蜜

蜂蜜中的葡萄糖、維生素可以調節神經系統功能,緩解神經緊張,促進睡眠,而且沒有任何副作用。睡前一杯蜂蜜水,可以幫你舒緩情緒,提高睡眠質量。睡覺前喝一勺蜂蜜即可,用涼開水沖泡更好。

9、核桃

是一種很好的營養滋補食物,已證明可以改善睡眠質量,因此常用來治療神經衰弱、失眠、健忘、多夢等症狀。具體吃法是配以黑芝麻,搗成糊狀,睡前服用15克,效果非常明顯。


10、鮮藕

藕中含有豐富的鈣,磷,鐵等和多種維生素,具有清熱,養血,除煩等功效,可治血虛失眠。食法:取鮮藕以小火煨爛,切片後加適量蜂蜜,隨意食用。

11、蓮子

蓮子清香可口,具有補心益脾,養血安神等功效。近年來,生物學家經過試驗證實,蓮子中含有的蓮子鹼,芳香甙等成分有鎮靜作用;食用後可使人入睡。

12、大棗

大棗味甘,含糖類,蛋白質,維生素C,有機酸,粘液質,鈣,磷,鐵等,有補脾,安神的功效。中醫上講,女性有躁鬱不安、心神不寧等症狀,可用適量百合、蓮子搭配紅棗調理。若與小米同煮,可更好地發揮紅棗安神的效用。

13、全麥食品

全麥食品中含有豐富的B族維生素,它具有消除煩躁不安、促進睡眠的作用。燕麥、大麥、糙米、全麥麵包、全麥餅乾等都屬於全麥食品。

14、溫牛奶

睡前喝杯溫奶有助於睡眠是大家都知道的,而鈣含量豐富的牛奶也被公認為「助眠佳品」。因為其中的催眠物質能促進大腦神經細胞分泌出使人昏昏欲睡的神經物質,讓人感到全身舒適,有利於解除疲勞並促進睡眠。

15、糖水

若因煩躁發怒而難以入睡,可飲一杯糖水。因為糖水在體內可轉化為大量血清素,此物質進入大腦,可使大腦皮層抑制而易入睡。

16、竹蓀

名列「四珍」(竹蓀、猴頭、香菇、銀耳)之首的御膳食材,其有效成分可補充人體必需的營養物質,提高肌體的免疫能力。另外,竹蓀能夠保護肝臟,減少腹壁脂肪的積存,具有「刮油」的作用,很適合晚餐食用,減輕身體負擔,幫助提高睡眠質量。

17、橘子

橘子是維生素非常豐富的水果,含有葡萄糖、檸檬酸、鉀、鋅等多種營養元素,此外,芳香成分中醇類含90%,這種濃郁的芳香味對人的神經有很強的鎮靜作用,能催人入眠。

18、萵筍

萵筍中有一種乳白色漿液,具有安神鎮靜作用,且沒有毒性,最適宜神經衰弱失眠者。使用時,把萵筍帶皮切片煮熟喝湯,特別是睡前服用,更具有助眠效果。

文章來源: http://thepeopleinsider.blogspot.com/2014/12/18.html

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