[健康] 不爱喝牛奶？七种食物让你快速入睡(双语)

　　难受多喝水？失眠多喝奶？这种不走心的意见是不是已经听到吐！到底小伙伴能不能提些有建设性的意见呢？

　　整晚辗转反侧不能入眠,确实是令人沮丧。 另外，缺乏足够睡眠也会导致不少健康问题：如腰围上涨、高血压和情绪变化。要解决问题, 其一是通过饮食来改善睡眠质素,但这方法却往往被忽视。

　　Tossing and turning is frustrating, and the lack of shut-eye can lead to such health problems as an expanding waistline, high blood pressure and an altered mood. Typically overlooked, one way to improve sleep is through diet.

　　1.香蕉 Bananas

　　香蕉含有丰富的钾质，可以舒缓不宁腿的症状和防止夜间腿抽筋。香蕉还能为身体提供镁，有助肌肉和神经放松，促进血液循环和消化。

　　They’re high in potassium, which may calm restless legs and help prevent nighttime leg cramps. Plus, bananas also provide magnesium, which helps relax muscles and nerves and promotes healthy circulation and digestion.

　　2.杏仁 Almonds

　　杏仁含有镁，可以帮助你进入更好的睡眠状态。它还能提供蛋白质，助你在睡眠时维持稳定的血糖水平。

　　Almonds contain magnesium and can help ease you into a better night’s sleep. They also provide protein, which can help you maintain a stable blood sugar level while you’re sleeping.

　　3.凉茶或不含咖啡因的绿茶

　　Herbal Tea or Decaffeinated Green Tea

　　专家指出，大多种不含咖啡因的茶也可以引起睡意。绿茶含有茶氨酸，可更容易让人入睡。

　　Experts say most varieties of decaf tea will encourage drowsiness. Green tea contains theanine, which may promote sleep.

　　4.燕麦粥 Oatmeal

　　它含有大量的钙，镁和钾，这些物质都能帮助你更快速地入睡。只是不要放太多糖，因为睡前吸收过量糖份会对睡眠产生反效果。

　　It packs plenty of calcium, magnesium and potassium, all of which may help make you fall asleep more quickly.Just go easy on the sugar -- too much before bed can have the opposite effect.

　　5.甘薯 Sweet potatoes

　　甘薯可提供丰富的钾质，它可以放松肌肉和神经，促进血液循环和消化。

　　Sweet potatoes are a good source of potassium, which relaxes muscles and nerves and aids circulation and digestion.

　　6.麦片 Cereal

　　一小碗低糖、全谷麦片可以作为睡眠时段的健康零食。

　　A small bowl of low-sugar, whole-grain cereal can be a healthy snack that sets the stage for sleep.

　　7.鲜奶 Milk （地球人都知道==）

　　钙可以直接生产褪黑素，有助维持体内的24小时醒睡周期。豆浆比牛奶更好吗？大豆产品可以令人睡得更快、更香，还可以帮助受失眠困扰的更年期妇女。

　　Calcium plays a direct role in the production of melatonin, which helps to maintain your body’s 24-hour sleep-wake cycle. Prefer soy milk to cow's milk? Soy products have been known to make people fall asleep faster and deeper. They may help insomnia in menopausal women.

　　现在大家应该知道哪些食物可以让你快速入睡了吧!

　　小编善意介绍 [健康] 戒掉这15种食物 收获好睡眠(双语）

　　让你真正拥有优质睡眠，迎接健康人生，走向顶峰!

　　Photo source: Baidu / livestrong.com

　　English Source: livestrong.com

　　版权所有: CRI NEWSPlus 英语环球广播

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