9 dej qab zib los pab koj tsaug zog zoo dua

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Kev xaiv rau cov uas tsis xav tsim txom cov tshuaj tsaug zog.

1. Kua txiv Cherry

Cherry kua txiv pab kom tsaug zog sai 1. D. S. Kelley, Y. Adkins, K. D. Laugero. Kev tshuaj xyuas ntawm cov txiaj ntsig kev noj qab haus huv ntawm cherries / Nutrients

2. M. P. St-Onge, A. Mikic, C. E. Pietrolungo. Cov txiaj ntsig ntawm kev noj haus ntawm kev pw tsaug zog zoo / Kev nce qib hauv Kev Noj Qab Haus Huv vim nws cov ntsiab lus siab 1. Cherries, qab zib, nyoos - Khoom noj khoom haus Facts & Calories / NutritionData, 2. M. Garrido, J. Espino, A. F. Toribio-Delgado, et al. Ib qho jerte hav cherry-raws li khoom raws li cov khoom ntawm tryptophan / International Journal of Tryptophan Kev tshawb fawb ntawm tryptophan. Qhov no yog amino acid 1. Tryptophan / PubChem

2. J. Cubero, F. Toribio, M. Garrido, et al. Kev soj ntsuam ntawm cov amino acids tryptophan nyob rau hauv cherries los ntawm HPLC-fluorescence / Food Analytical Methods, yuav tsum tau rau zus tau tej cov tshuaj hormone melatonin, uas yog lub luag hauj lwm rau lub cev pw tsaug zog thiab sawv.

Ob txoj kev tshawb fawb tau qhia meej meej 1. G. Howatson, P. G. Bell, J. Talent, thiab al. Cov nyhuv ntawm tart cherry kua txiv (Prunus cerasus) ntawm melatonin qib thiab txhim kho kev pw tsaug zog zoo / European Journal of Nutrition

2. J. N. Losso, J. W. Finley, N. Karki, et al. Pilot txoj kev tshawb fawb ntawm tart cherry kua txiv rau kev kho mob ntawm insomnia thiab kev tshawb fawb ntawm mechanisms / American Journal of Therapeutics, uas ingesting cov kua txiv ob zaug ib hnub twg ua rau ib tug tseem ceeb kev txhim kho nyob rau hauv thaum yav tsaus ntuj so thiab txo waking nyob rau hauv nruab nrab ntawm hmo ntuj. Nws yuav tsum tau muab sau tseg tias ob qho tib si qab zib thiab qaub ntau yam muaj txiaj ntsig zoo, tab sis tom kawg muaj zog dua 1. L. M. McCune, C. Kubota, N. R. Stendell-Hollis, C. A. Thomson. Cherries thiab kev noj qab haus huv: Kev tshuaj xyuas / Kev Ntsuam Xyuas Tseem Ceeb hauv Kev Tshawb Fawb Txog Khoom Noj thiab Khoom Noj

2. G. Howatson, P. G. Bell, J. Talent, et al. Cov nyhuv ntawm tart cherry kua txiv (Prunus cerasus) ntawm melatonin qib thiab txhim kho kev pw tsaug zog zoo / European Journal of Nutrition

3. S. Burkhardt, D. Xian Tan, L. C. Manchester. Tshawb nrhiav thiab kom muaj nuj nqis ntawm cov tshuaj antioxidant melatonin hauv Montmorency thiab Balaton tart cherries (Prunus cerasus) / Phau ntawv Journal of Agricultural thiab Food Chemistry

4. D. S. Kelley, Y. Adkins, K. D. Laugero. Kev tshuaj xyuas txog cov txiaj ntsig kev noj qab haus huv ntawm cherries / Nutrients action.

Lwm qhov kev sim W. R. Pigeon, M. Carr, C. Gorman, M. L. Perlis. Cov teebmeem ntawm cov kua txiv hmab txiv ntoo ntawm cov kua txiv hmab txiv ntoo rau kev pw tsaug zog ntawm cov neeg laus nrog kev pw tsaug zog: Ib txoj kev tshawb fawb / Phau ntawv Journal of Medicinal Food pom tias cov neeg uas haus ob khob (480 ml) ntawm cov kua txiv cherry ib hnub rau ob lub lis piam tau tag nrho lub sij hawm pw tsaug zog los ntawm 84 nqi. Yog li muab kev nyiam rau cov dej haus no thiab koj yuav tsaug zog ntau dua.

2. Chamomile tshuaj yej

Chamomile tshuaj yej tau ib txwm siv los ua kom cov hlab ntsha. Tsis tas li ntawd, nws coj ntau yam txiaj ntsig kev noj qab haus huv, raws li nws muaj JK Srivastava, E. Shankar, S. Gupta. Chamomile: Cov tshuaj ntsuab yav dhau los nrog lub neej yav tom ntej zoo / Molecular Medicine Qhia txog kev tiv thaiv kab mob, txhim kho daim tawv nqaij thiab pab tiv thaiv khaub thuas.

Ob peb txoj kev tshawb fawb 1. M. Adib-Hajbaghery, S. N. Mousavi. Cov teebmeem ntawm chamomile extract ntawm kev pw tsaug zog zoo ntawm cov neeg laus: Kev sim tshuaj xyuas / Kev Kho Mob Ntxiv hauv Tshuaj

2. S.-M. Chang, C.-H. Chen. Kev cuam tshuam ntawm kev cuam tshuam nrog haus chamomile tshuaj yej ntawm kev pw tsaug zog zoo thiab kev nyuaj siab hauv kev pw tsaug zog cuam tshuam rau cov poj niam tom qab yug me nyuam: ib qho kev tswj xyuas randomized / Journal of Advanced Nursing

3. M. J. Leacha, A. T. Page. Tshuaj ntsuab rau insomnia: Kev tshuaj xyuas thiab kev tshuaj ntsuam xyuas / Pw tsaug zog tshuaj xyuas

4. T. Hong Hieu, M. Dibas, K. A. S. Dila, et al. Kev kho kom zoo thiab kev nyab xeeb ntawm chamomile rau lub xeev kev ntxhov siab, kev ntxhov siab dav dav, insomnia, thiab kev pw tsaug zog zoo: Kev tshuaj xyuas thiab kev tshuaj ntsuam xyuas ntawm cov kev sim randomized thiab quasi-randomized sim / Phytotherapy Research, uas koom nrog cov neeg mob uas muaj ntau yam kev pw tsaug zog tsis zoo, qhia tias haus. chamomile tshuaj yej rau ob lub lis piam ua rau nws yooj yim rau tsaug zog thiab txo cov tsos mob ntawm insomnia.

Tshuaj yej ntawm ib tug concentration ntawm plaub tablespoons ntawm chamomile nyob rau hauv ib khob (237 ml) ntawm boiling dej yuav haus dej haus txhua txhua hnub, thiab nws yuav tsis ua rau 1. M. Yurcheshen, M. Seehuus, W. Pigeon. Hloov tshiab ntawm nutraceutical pw kho mob thiab kev tshawb nrhiav kev tshawb fawb / Cov ntaub ntawv pov thawj-raws li Complementary thiab Alternative Medicine: eCAM

2. S. M. Zick, B. D. Wright, A. Sen, J. T. Arnedt. Kev tshuaj xyuas ua ntej ntawm kev ua tau zoo thiab kev nyab xeeb ntawm tus qauv chamomile extract rau cov kab mob tseem ceeb hauv kev pw tsaug zog: Ib qho randomized placebo-controlled pilot study / BMC Complementary and Alternative Medicine tsis muaj kev phiv.

3. Indian ginseng tshuaj yej

Ashwagandha (Indian ginseng, lub caij ntuj no cherry) yog cov nroj tsuag muaj zog. Extracts los ntawm nws cov hauv paus hniav, berries thiab nplooj yog siv 1. C. Andrade, A. Aswath, S. K. Chaturvedi, thiab al. Ob qhov muag tsis pom kev, kev tshuaj ntsuam xyuas placebo ntawm anxiolytic efficacy ff ib qho ethanolic extract ntawm withania somnifera / Indian Journal of Psychiatry

2. K. Chandrasekhar, J. Kapoor, S. Anishetty. Ib tug yav tom ntej, randomized ob-dig muag, placebo-tswj txoj kev kawm ntawm kev nyab xeeb thiab kev ua tau zoo ntawm ib tug high-concentration full-spectrum extract ntawm ashwagandha paus nyob rau hauv txo kev ntxhov siab thiab ntxhov siab vim nyob rau hauv cov neeg laus / Indian Journal of Psychological Medicine rau kev kho mob ntawm kev ntxhov siab thiab ntxhov siab vim. Ntxiv rau, Ashwagandha / MedlinePlus yog qhov zoo rau kev mob caj dab.

Ashwagandha hauv paus muaj cov tshuaj hu ua triethylene glycol M. K. Kaushik, S. C. Kaul, R. Wadhwa, thiab al. Triethylene glycol, ib qho active tivthaiv ntawm Ashwagandha (Withania somnifera) nplooj, yog lub luag hauj lwm rau pw tsaug zog induction / PLoS IB. Kev tshawb fawb ntawm nas thiab tib neeg qhia 1. A. Deshpande, N. Irani, R. Balakrishnan. Kawm raws tu qauv thiab rationale rau ib tug yav tom ntej, randomized, ob-dig muag, placebo-tswj txoj kev tshawb no los soj ntsuam cov teebmeem ntawm Ashwagandha (Withania somnifera) extract ntawm nonrestorative pw tsaug zog / Tshuaj

2. A. A. Raut, N. N. Rege, F. M. Tadvi. Kev tshawb nrhiav kev tshawb fawb los ntsuas kev ua siab ntev, kev nyab xeeb, thiab kev ua haujlwm ntawm Ashwagandha (Withania somnifera) hauv cov neeg ua haujlwm noj qab haus huv / Phau ntawv Journal of Ayurveda thiab Integrative Medicine, tias cov tshuaj no pab lub cev kom so thiab npaj so, thiab tseem txhim kho tag nrho kev pw tsaug zog.

Indian ginseng tuaj yeem tov nrog cardamom, cinnamon thiab nutmeg thiab ntxiv rau mis nyuj sov. Nws kuj yog qhov zoo rau kev ua tshuaj yej. Cov dej haus no feem ntau tsis muaj teeb meem, tab sis yuav tsum tsis txhob ua raws 1. Ashwagandha / MedlinePlus

2. E. Ernst. Cov khoom siv tshuaj ntsuab thaum cev xeeb tub: Puas muaj kev nyab xeeb? / BJOG: Ib Phau Ntawv Xov Xwm Thoob Ntiaj Teb ntawm Obstetrics & Gynecology rau cov neeg uas muaj kab mob autoimmune, cev xeeb tub lossis pub niam mis, thiab cov neeg noj tshuaj rau ntshav siab, ntshav qab zib siab, lossis teeb meem thyroid.

4. Valerian cag tshuaj yej

Valerian yog lwm txoj kev kho mob zoo. Kev tshawb fawb lees paub tias nws cov extract yog zoo heev 1. S. Taavoni, N. N. Ekbatani, H. Haghani. Valerian / txiv qaub balm siv rau kev pw tsaug zog tsis zoo thaum lub sij hawm cev xeeb tub / Cov kev kho mob ntxiv hauv Kev Kho Mob

2. S. Taavoni, N. Ekbatani, M. Kashaniyan, H. Haghani. Cov txiaj ntsig ntawm valerian ntawm kev pw tsaug zog zoo hauv cov poj niam postmenopausal: ib qho randomized placebo-tswj tshuaj ntsuam xyuas / Menopause

3. M. Yurcheshen, M. Seehuus, W. Pigeon. Hloov tshiab ntawm kev kho pw tsaug zog nutraceutical thiab kev tshawb nrhiav kev tshawb fawb / Cov pov thawj-raws li Complementary thiab Alternative Medicine: eCAM

4. M. I. Fernández-San-Martín, R. Masa-Font, L. Palacios-Soler, et al. Cov txiaj ntsig ntawm Valerian ntawm insomnia: Ib qho kev tshuaj ntsuam meta-kev soj ntsuam ntawm kev sim tshuaj placebo randomized / Pw tsaug zog tshuaj hauv kev tawm tsam insomnia.

Npaj 1. S. Hadley, J. J. Petry. Valerian / Tus Kws Kho Mob Neeg Asmeskas

2. S. Bent, A. Padula, D. Moore, et al. Valerian rau kev pw tsaug zog: kev tshuaj xyuas thiab kev tshuaj ntsuam xyuas / American Journal of Medicine

3. A. Nunes, M. Sousa. Utilização da valeriana nas perturbações de ansiedade e do sono: qual a melhor evidência? [Siv valerian hauv kev ntxhov siab thiab pw tsaug zog tsis zoo: dab tsi yog qhov pov thawj zoo tshaj?] / Acta Médica Portuguesa tshuaj yej, brew 2-3 grams ntawm valerian hauv paus hauv ib khob (237 ml) ntawm dej kub thiab cia zaum rau 10-15 feeb. Cov dej haus no muaj kev nyab xeeb kiag li thiab tsis cuam tshuam rau circadian rhythms. Txawm li cas los xij, kev tsim txom ntawm 1. S. Tokunaga, Y. Takeda, T. Niimoto, et al. Cov nyhuv ntawm valerian extract npaj (BIM) ntawm lub voj voog pw tsaug zog hauv nas / Biological thiab Pharmaceutical Bulletin

2. D. O. Kennedy, W. Little, C. F. Haskell, A. B. Scholey. Cov teebmeem anxiolytic ntawm kev sib xyaw ua ke ntawm Melissa officinalis thiab Valeriana officinalis thaum lub sijhawm kuaj kev ntxhov siab / Phytotherapy Kev Tshawb Fawb tuaj yeem ua rau muaj kev ntxhov siab ntau ntxiv.

Muaj lwm yam kev txwv: Valerian tsis tuaj yeem siv los ntawm cov poj niam cev xeeb tub. Tsis tas li ntawd, nws yuav tsum tsis txhob tov nrog cawv.

5. Mint tshuaj yej

Peppermint tshuaj yej ntseeg tau tias muaj 1. D. L. McKay, J. B. Blumberg. Kev tshuaj xyuas ntawm bioactivity thiab cov txiaj ntsig kev noj qab haus huv ntawm peppermint tshuaj yej (Mentha piperita L.) / Phytotherapy Research

2. J. Thompson Coon, E. Ernst. Cov khoom siv tshuaj ntsuab rau cov uas tsis yog mob plab dyspepsia / Alimentary Pharmacology & Therapeutics nrog tshuaj tua kab mob, tshuaj tua kab mob thiab txawm tias muaj cov khoom ua xua. Nws tseem tuaj yeem pab 1. R. Khanna, J. K. MacDonald, B. G. Levesque. Peppermint roj rau kev kho mob ntawm plab hnyuv siab raum: kev tshuaj xyuas thiab kev tshuaj ntsuam xyuas / Phau ntawv Journal of Clinical Gastroenterology

2. B. D. Nyiaj, M. S. Epstein, S. M. Shah. Ib qho kev xa tawm tshiab ntawm cov roj peppermint yog ib qho kev kho mob zoo rau cov tsos mob ntawm plab hnyuv siab raum / Cov Kab Mob Digestive thiab Sciences rau kev zom zaub mov thiab plab hnyuv siab raum. Tsis tas li ntawd, 1. D. L. McKay, J. B. Blumberg. Kev tshuaj xyuas ntawm bioactivity thiab cov txiaj ntsig kev noj qab haus huv ntawm peppermint tshuaj yej (Mentha piperita L.) / Phytotherapy Research

2. D. P. de Sousa, E. Raphael, U. Brocksom, T. J. Brocksom. Cov nyhuv sedative ntawm monoterpene cawv hauv nas: kev tshuaj ntsuam ua ntej / Phau ntawv Journal ntawm Biosciences: Zeitschrift für Naturforschung C

3. I. Samojlik, S. Petković, N. Mimica-Dukić, B. Božin. Kev kho mob hnyav thiab mob ntev nrog cov roj tseem ceeb ntawm peppermint (Mentha × piperita L., Lamiaceae) cuam tshuam rau kev siv tshuaj / Phytotherapy Kev tshawb fawb tias peppermint muaj txiaj ntsig zoo rau kev tsaug zog, txawm tias xav tau kev tshawb fawb ntxiv los txiav txim siab txog cov nyhuv no.

Boil ob khob dej (420 ml) thiab ntxiv ib txhais tes ntawm peppermint nyob rau ntawd, tawm rau tsawg kawg yog tsib feeb. Thov nco ntsoov tias cov dej haus no yuav tsum tsis txhob ua raws li 1. Z. Z. R. M. Weerts, A. A. M. Masclee, B. J. M. Witteman, thiab al. Kev ua tau zoo thiab kev nyab xeeb ntawm cov roj peppermint nyob rau hauv ib qho randomized, ob qhov muag tsis pom kev sim ntawm cov neeg mob uas chim siab plob tsis so tswj syndrome / Gastroenterology

2. Peppermint / Drugs.com yog siv nrog tshuaj rau ntshav siab, plab zom mov lossis ntshav qab zib. Yog tias koj tau txais lwm cov tshuaj, nws tsim nyog sab laj nrog koj tus kws kho mob ua ntej qhia mint tshuaj yej rau hauv koj cov zaub mov.

6. Cov mis nyuj sov

Txhua tus paub tias nws yog qhov zoo kom haus cov mis nyuj sov ua ntej yuav mus pw. Qhov tseeb yog tias cov mis nyuj muaj Tryptophan Cov Khoom Noj siab tshaj plaws hauv Tryptophan / NutritionData, thiab yog li ntawd pab kom tsaug zog sai dua 1. S. D. Paredes, A. M. Marchena, I. Bejarano, et al. Melatonin thiab tryptophan cuam tshuam rau cov kev ua si-so atherosclerosis, core thiab peripheral kub, thiab interleukin theem nyob rau hauv lub nplhaib: hloov nrog lub hnub nyoog / Phau ntawv Journal of Gerontology

2. S. D. Paredes, M. Pilar Terrón, J. Cubero, et al. Tryptophan tsub kom qhov so nocturnal thiab cuam tshuam rau melatonin thiab serotonin cov ntshav hauv cov laus ringdove / Physiology & Behavior thiab ua rau nws yooj yim rau hloov mus rau lub dav hlau lag. Nws kuj pab nce qib serotonin, uas yog lub luag haujlwm rau kev zoo siab thiab kev noj qab haus huv.

Ntau yam kev kawm 1. A. Fahhr-Movahedi, M. Mirmohammadkhani, H. Ramezani. Cov txiaj ntsig ntawm cov mis nyuj sib tov rau kev pw tsaug zog zoo ntawm cov neeg mob coronary: Kev tshawb fawb soj ntsuam / Clinical Nutrition ESPEN

2. M. Valtonen, L. Niskanen, A.-P. Kangas, T. Koskinen. Cov nyhuv ntawm melatonin-nplua nuj mis nyuj hmo ntuj ntawm kev pw tsaug zog thiab kev ua si hauv cov neeg laus hauv tsev kawm ntawv / Nordic Journal of Psychiatry

3. N. Kitano, K. Tsunoda, T. Tsuji, et al. Kev sib koom ua ke ntawm kev nyuaj pib pw tsaug zog rau cov neeg laus thiab kev sib koom ua ke ntawm kev ua si ntawm lub cev nqaij daim tawv thiab kev noj cov mis nyuj thiab mis nyuj: Kev kawm hla ntu / BMC Geriatrics

4. I. J. de la Peña, H. J. Kim, J. B. la Peña, et al. Lub tryptic hydrolyzate los ntawm bovine mis nyuj αs1 - casein txhim khu pentobarbital - induced pw tsaug zog nyob rau hauv nas los ntawm GABAA receptor / Behavioral Brain Research tau lees tias cov mis nyuj yuav txo tau thaum hmo ntuj awakenings thiab pab cov nqaij ntshiv thaum pw tsaug zog. Yog li ua kom nws tus cwj pwm haus ib khob ntawm cov dej haus no ua ntej pw, ntxiv zib mu rau nws yog tias xav tau. Contraindications - tsuas yog rau cov neeg uas muaj lactose intolerance.

7. Cov mis nyuj kub

Cov khoom xyaw tseem ceeb ntawm cov dej haus no yog mis nyuj thiab turmeric. Lub tom kawg yog nplua nuj nyob rau hauv ib yam khoom hu ua curcumin 1. A. Kumar, A. Singh. Muaj peev xwm nitric oxide kev hloov pauv hauv kev tiv thaiv cov txiaj ntsig ntawm (Curcuma longa, Zingiberaceae) tiv thaiv kev pw tsaug zog vim kev coj cwj pwm hloov pauv thiab oxidative puas tsuaj hauv nas / Phytomedicine

2. Z. Zdrojewicz, M. Szyca, E. Popowicz, et al. Kurkuma - nie tylko przyprawa [Turmeric - tsis tsuas yog txuj lom] / Polski Merkuriusz Lekarski

3. A. Noorafshan, M. Vafabin, S. Karbalay-Doust, R. Asadi-Golshan. Kev ua tau zoo ntawm curcumin nyob rau hauv kev hloov ntawm kev ntxhov siab provoked los ntawm sulfite, zaub mov preservative, nyob rau hauv nas / Tiv thaiv kev noj haus thiab zaub mov Science

4. Q. X. Ng, S. S. H. Koh, H. W. Chan, C. Y. X. Ho. Kev siv tshuaj curcumin hauv kev nyuaj siab: Kev tshuaj ntsuam meta / Phau ntawv Journal ntawm American Medical Directors Association - nws alleviates cov tsos mob ntawm insomnia, txo o, thiab kuj pab A. Kumar, A. Singh. Muaj peev xwm nitric oxide modulation nyob rau hauv kev tiv thaiv nyhuv ntawm (Curcuma longa, Zingiberaceae) tiv thaiv pw tsaug zog deprivation-induced coj cwj pwm alterations thiab oxidative puas nyob rau hauv nas / Phytomedicine rau kev ntxhov siab vim thiab kev nyuaj siab.

Ua kom cov mis nyuj kub, muab ib nrab ib khob mis nyuj (118 ml), ib teaspoon ntawm turmeric, 40 grams ntawm qhiav, thiab ib tug teaspoon ntawm zib mu. Nqa mus rau ib lub boil, ces txo tshav kub thiab simmer rau 3-5 feeb.

Cov khoom xyaw hauv cov mis nyuj kub zoo kawg nkaus. Txawm li cas los xij, cov neeg uas noj tshuaj kom txo cov ntshav, txo qis acidity ntawm gastric acid, thiab kho cov ntshav qab zib yuav tsum nrhiav kev sab laj 1. Muaj peev xwm cuam tshuam nrog: Turmeric / St. Lukas Tsev Kho Mob

2. Ginger / WebMD nrog kws kho mob.

8. Almond mis nyuj

Almond mis nyuj yog ib qho dej haus ua los ntawm kev sib tov ntawm av, unroasted almonds thiab dej. Tag nrho cov almonds ib leeg tuaj yeem txhim kho kev pw tsaug zog zoo: lawv cov roj tau siv ntau xyoo los ntawm Z. Feyzabadi, F. Rezaeitalab, S. Badiee. Kev ua tau zoo ntawm Violet roj, ib hom tshuaj Iranian ib txwm muaj, hauv cov neeg mob uas muaj kev pw tsaug zog ntev: Ib qho randomized, ob qhov muag tsis pom kev, kev tswj cov placebo / Phau ntawv Journal of Ethnopharmacology hauv cov tshuaj Iranian ib txwm siv rau kev kho mob insomnia. Thiab niaj hnub kev tshawb fawb 1. Z. Feyzabadi, F. Rezaeitalab, S. Badiee. Kev ua tau zoo ntawm Violet roj, ib hom tshuaj Iranian ib txwm muaj, hauv cov neeg mob uas muaj kev pw tsaug zog ntev: Ib qho randomized, ob-dig muag, kev tshawb fawb placebo / Journal of Ethnopharmacology

2. J. Ghafarzadeh, K. Sadeghniiat-Haghighi, O. Sadeghpour, et al. Kev tshawb xyuas qhov tshwm sim ntawm kev pw tsaug zog tsis zoo thiab qhov cuam tshuam ntawm qab zib almond ntawm kev pw tsaug zog zoo hauv cov tub ntxhais kawm ntawm Tehran, Iran / Iranian Journal of Public Health tsuas yog lees paub nws cov txiaj ntsig.

Almond mis nyuj muaj 1. Almond mis nyuj / FoodData Central

2. R. Paroni, M. Dei Casa, J. Rizzo, et al. Bioactive phytochemicals ntawm tsob ntoo txiv ntoo. Kev txiav txim siab ntawm melatonin thiab sphingolipid cov ntsiab lus hauv almonds thiab pistachios / Journal of Food Composition and Analysis

3. X. Meng, Y. Li, S. Li, et al. Cov khoom noj khoom haus thiab bioactivities ntawm melatonin / Nutrients tryptophan thiab magnesium, ib qho ntxhia uas tseem pab tau 1. B. Abbasi, M. Kimiagar, K. Sadeghniiat, et al. Cov nyhuv ntawm magnesium supplementation rau thawj insomnia nyob rau hauv cov neeg laus: Ib tug ob-dig muag placebo-tswj soj ntsuam kuaj / Phau ntawv Journal ntawm kev tshawb fawb nyob rau hauv kev kho mob: Isfahan University of Medical Sciences

2. D. Boomsma. Cov khawv koob ntawm magnesium / International Journal of Pharmaceutical Compounding

3. Y. Zeng, J. Yang, J. Du, et al. Cov tswv yim ntawm cov khoom noj muaj txiaj ntsig txhawb kev pw tsaug zog hauv tib neeg / Tam sim no Txoj Kev Hloov Pauv Hloov Kho kom normalize pw tsaug zog. Txawm li cas los xij, nws yuav tsum tau muab sau tseg tias cov dej haus no yuav tsum tsis txhob noj los ntawm cov neeg muaj kev fab tshuaj.

9. Txiv tsawb-almond smoothie

Txiv tsawb yog nyob rau hauv tsis muaj txoj kev inferior rau txiv tsawb, raw / FoodData Central almonds nyob rau hauv magnesium thiab tryptophan cov ntsiab lus. Cov txiv hmab txiv ntoo no kuj muaj melatonin thiab ntau cov poov tshuaj, uas xav tau los ntawm M. A. Grandner, N. Jackson, J. R. Gerstner, K. L. Knutson. Cov tsos mob pw tsaug zog cuam tshuam nrog kev noj cov zaub mov tshwj xeeb / Phau ntawv Journal of Sleep Research rau cov leeg nqaij. Yog tias koj muab txiv tsawb thiab almonds, koj tau txais cov tshuaj tsaug zog zoo.

Ua ib lub smoothie, muab ib lub txiv tsawb, ib khob (237 ml) ntawm almond mis nyuj, ib tablespoon ntawm almond butter, thiab ½ khob dej khov. Lwm cov khoom xyaw uas muaj magnesium thiab potassium tuaj yeem ntxiv, xws li tshuaj ntsuab, kua txiv kab ntxwv, tsaus chocolate, yogurt, los yog avocado.