Zvinwiwa zvekurara zvakanyanya
chamomile chai
Chamomile inoratidzwa nekuvapo kweantioxidant inonzi epigenin, iyo inokwanisa kuwirirana nemhando chaiyo yekugamuchira muuropi.
Kudyidzana uku kunogona kubatsira kubvisa kushushikana uye kufunganya, uye kunobatsira pakunzwa kuzorora uye kurara zviri nani Nechikonzero ichi, chamomile tii isarudzo yakanaka kune avo vanonetseka kurara kana kunzwa kunetseka.
Mukaka unodziya
Mukaka une chinhu chinozivikanwa se tryptophan, amino acid inoita basa rakakosha mukusimudzira mazinga e serotonin, hormone inosanganisirwa mukugadzirisa mafungiro.
Kana mazinga e serotonin achikwira, izvi zvinobatsira mukuwedzera kugadzirwa kwe melatonin, hormone inozivikanwa nekukonzera kurara uye kubatsira mukuwana kuzorora, kurara kwakadzika. Saka, mukaka unogona kubatsira mukurapa matambudziko ekurara.
Banana uye almond mukaka smoothie
Mabhanana ane magnesium uye potassium yakawanda, izvo zvinhu zvakakosha pakunyaradza uye kuzorodza tsandanyama. Kune rumwe rutivi, mukaka wealmond wakapfuma mu tryptophan, amino acid inokurudzira kubudiswa kwe melatonin, iyo inozivikanwa nebasa rayo mukuvandudza kurara kwehope.
Cherry juice
Cherries yakapfuma mumisanganiswa inorwisa kuzvimba, uye inewo melatonin, inosimudzira kurara nekuzorora.
Zvinotendwa zvakare kuti muchero uyu unobatsira mukusimudza tryptophan acid mazinga mumuviri, izvo zvinobatsira kudzika hope.
Mukaka wearumondi
Mukaka wemuarumondi ndiyo yakanaka sosi ye tryptophan, melatonin, uye magnesium, izvo zvinobatsira mukuvandudza kunaka kwekurara.
Zvinwiwa zvekudzivisa pakuvata
Kune zvakawanda zvinwiwa zvinowedzera kusvinura uye kuita kuti kurara kuve kwakaoma, kusanganisira:
- Kofi, inozivikanwa kuve yakapfuma mucaffeine.
- Tea ine chikamu checaffeine, senge black tea uye green tea.
– Zvinwiwa zvine shuga yakawanda.
