睡前吃哪些食物有助于睡眠?
What foods you should eat before bed to help you sleep?
1054字
2020-11-26 09:17
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火星译客

Almonds. According to the Journal of Research in Medical Sciences, almonds are an excellent source of magnesium, providing you with 19% of your daily needs with just one ounce. The journal also mentions that almost 50%of older adults are suffering from insomnia. In addition, researchers believe that the natural N-methyl-D-aspartame(NMDA)antagonist and GABA agonist, mg2+ play an essential role in the regulation of sleep. So a study was conducted to determine if magnesium could help improve insomnia in the elderly.

杏仁。《医学科学研究杂志》称,杏仁是镁的极佳来源,只需一盎司就能满足19%的日常需求。《华尔街日报》还提到,近50%的老年人患有失眠症。此外,研究人员认为,天然n-甲基-d-天冬氨酸(NMDA)拮抗剂和GABA激动剂,mg2+在睡眠调节中起重要作用。因此,人们进行了一项研究,以确定镁是否有助于改善老年人的失眠症。

46 elderly subjects were chosen and were either given 500 mg of magnesium or a placebo daily for 8 weeks. Activity and sleep logs were completed in order to monitor the efficiency. After the 8 weeks, results showedthat the group supplementing with magnesium had a statistically increased sleep time. 5.5, Kiwi. According to an article found in Mediators of Inflammation, abnormal levels of inflammation, oxidative stress, and insufficient antioxidants can affect sleep duration. To test their hypothesis, data was collected from the US National Health and Nutrition Examination Survey. The data included 10, 000 peopleand the data was collected from personal interviews, standardized physical exams, and laboratory samples.

研究人员选择了46名老年人,他们每天服用500毫克的镁,或者服用安慰剂,持续8周。活动和睡眠记录的完成,以监测效率。8周后,结果显示补充镁的那组在统计上增加了睡眠时间。5.5,奇异果。根据在炎症介质中发现的一篇文章,炎症水平异常,氧化应激和抗氧化剂不足会影响睡眠时间。为了验证他们的假设,收集了来自美国国家健康和营养调查的数据。数据包括1万人,数据来自个人访谈,标准化体检,和实验室样品。

Results in regards to inflammation, oxidative stress, and insufficient antioxidants, researchers found that participants who were administered a kiwi diet, which was two kiwis a night for four weeks,improved their sleep onset and duration. One of the beliefs as to why kiwi had such a strong effect on the sleep onset and duration is because it contains high levels of vitamin C along with serotonin, which helps regulate your sleep cycle. Besides food, do you know the best types of tea researchers suggest you drink so that you can sleep better?

结果在炎症、氧化应激和抗氧化剂不足方面,研究人员发现,接受猕猴桃饮食的参与者,一晚吃两颗猕猴桃,持续四周,改善了他们的睡眠开始时间和持续时间。关于猕猴桃为何对睡眠起效和持续时间有如此强的影响,其中一个原因是猕猴桃含有高水平的维生素C和血清素,这有助于调节你的睡眠周期。除了食物,你知道研究人员建议你喝哪种茶能让你睡得更好吗?

Well, stick around until the very end to find out! Tart Cherry Juice. Self Nutrition Data states that an 8-ounce serving of tart cherry juicecontains 37% of your daily needs for vitamin A, 9% for vitamin C and 9% for manganese. In addition to its incredible health properties, it can also promote a good night's sleep. In the journal Mediators of Inflammation, experts state that tart cherry juice can have the same effect on inflammation oxidative stress and insufficient antioxidants as Kiwi does. The reason why tart cherry juice has such a strong effect is because it contains melatonin, according to a meta-analysis published in Sports Medicine.

好吧,坚持到最后,找出答案! 酸樱桃汁。自我营养数据表明,一份8盎司的酸樱桃汁含有你每日所需维生素A的37%,9%是维生素C,9%是锰。除了它令人难以置信的健康特性,它还能促进良好的睡眠。在《炎症介质》杂志上,专家指出,酸樱桃汁对炎症、氧化应激和抗氧化剂不足的影响与猕猴桃相同。酸樱桃汁之所以有如此强烈的效果,是因为它含有褪黑激素,根据发表在《运动医学》杂志上的一项荟萃分析。

The meta-analysis consisted of two weeks and results showed that subjects experienced an improvement in insomnia symptoms when compared to the placebo group.In addition,the study also concluded that one of the reasons why tart cherries have such an impact on sleep time and duration is because they influence cytokines,which is associated with the sleep cycle. So in essence,it could be melatonin that helps fight inflammation and oxidative stress,all of which are associated with poor sleep. Or it could be the influence it has on the sleep cycle,either way,the science and facts are present which cannot be ignored.

这项荟萃分析为期两周,结果显示,与安慰剂组相比,受试者的失眠症状有所改善。此外,该研究还得出结论,酸樱桃之所以对睡眠时间和持续时间有如此大的影响,其中一个原因是它们会影响细胞因子,这与睡眠周期有关。因此,从本质上讲,可能是褪黑激素帮助对抗炎症和氧化应激,所有这些都与睡眠不好有关。也可能是它对睡眠周期的影响,不管怎样,科学和事实都是不容忽视的。

Fatty Fish. Before you say anything, let me just explain that I am not telling you to eat fatty fish before bed. What I am suggesting is that you consume it in the evening if you are having trouble sleeping. As I mentioned earlier in this video, serotonin helps regulate a large variety of brain functions and behaviors, which can help enhance sleep quality.With that said, fatty fish like salmon contain exceptionally high levels of vitamin D and omega-3 fatty acids, which can help produce serotonin, according to an article published in the journal Oxidative Medicine and Cellular Longevity. To prove this claim, I was able to find a study that is published in the Journal of Clinical Sleep Medicine that examined the association between fatty fish consumption and sleep.

富含脂肪的鱼类。在你说任何话之前,让我先解释一下,我并不是要你在睡觉前吃肥美的鱼。我的建议是,如果你有睡眠问题,那就在晚上吃。正如我在之前的视频中提到的,血清素帮助调节大量的大脑功能和行为,这有助于提高睡眠质量。尽管如此,像鲑鱼这样的高脂肪鱼类含有极高水平的维生素D和-3脂肪酸,根据发表在《氧化医学与细胞寿命》杂志上的一篇文章,它可以帮助产生血清素。 为了证明这一点,我找到了一篇发表在《临床睡眠医学杂志》上的论文,研究了多脂鱼类的摄入与睡眠之间的关系。

The study consisted of 95 male patients who were randomly assigned to a fish or control group. The fish group received Atlantic salmon three times a week from September to February, and the control group was given an alternative meal.From pre-test, the control group reported a better sleep latency. But when they compared the post-test results, the fish group had a higher level of vitamin D.D. This resulted in better sleep efficiency and a more positive wake time. Walnuts. Self Nutrition Data states that walnuts contain over 19 vitamins and minerals which includes almost two grams of fiber in just a one-ounce serving.

这项研究由95名男性患者组成,他们被随机分配到一组鱼或对照组。从9月到2月,实验组每周吃三次大西洋鲜鱼,而对照组每周只吃一顿。从预测试开始,对照组的睡眠潜伏期有所改善。但当他们比较测试后的结果时,发现实验组的维生素d含量更高,这导致了更好的睡眠效率和更积极的醒来时间。核桃。自我营养数据表明,核桃含有超过19种维生素和矿物质,一盎司的核桃就含有近2克纤维。

They also state that walnuts are rich in magnesium, copper, manganese, and phosphorus. In addition, a study in Food & Research explains that melatonin,which is widely known as a sleep-regulating hormone,can be produced by consuming walnuts. In fact, an article published in the journal Clinical Psychopharmacology and Neuroscience explains that the fatty acids in fatty walnuts provide ALA, which is an omega-3 fatty acid that is eventually converted to DHA in the body. The article also suggests that DHA could potentially increase the production of serotonin. White Rice. Again, it needs to be noted that I am not suggesting you consume white rice as a meal right before you sleep.

他们还指出,核桃富含镁、铜、锰和磷。此外,《食品与研究》杂志上的一项研究解释说,众所周知,褪黑激素是一种调节睡眠的激素,可以通过食用核桃产生。事实上,发表在《临床精神药理学和神经科学》杂志上的一篇文章解释说,脂肪核桃中的脂肪酸提供了ALA,它是一种-3脂肪酸,最终在体内转化为DHA。这篇文章还表明,DHA可能会增加血清素的产生。白色的米饭。同样,需要注意的是,我并不是建议你在睡前吃白米饭。

Always give yourself enough time before bed to digest. According to an article published in the journal Sports Medicine,high glycemic index foods such as white rice should be consumed one hour before bed. The article also suggests that because white rice has a high glycemic index, it could also promote better sleep. In fact, a study published in PLOS One examined the association between high-glycemic index foods and good sleep quality. The study consisted of 1,848 men and women who were between the ages of 18 and 60.Rice, bread, and noodle consumption were evaluated using a series of self-administered diet history questionnaires.

睡觉前一定要给自己足够的时间来消化。根据发表在《运动医学》杂志上的一篇文章,高血糖指数的食物,如白米,应该在睡前一小时食用。这篇文章还建议,因为白米有很高的血糖指数,它也可以促进更好的睡眠。事实上,发表在《公共科学图书馆·综合》上的一项研究调查了高血糖指数食物和良好睡眠质量之间的关系。这项研究包括年龄在18岁到60岁之间的1848名男性和女性。米饭、面包和面条的消耗量是通过一系列自我管理的饮食历史问卷来评估的。 

 

Sleep quality was measured by using the Japanese version of the Pittsburgh Sleep Quality Index. A global score of less than 5.5 was considered to be a poor sleep score. Results showed that high rice intake was associated with a better sleep which included a longer sleep duration. Now that you know what foods you should eat before bed to help you sleep, here are two types of tea which researcherssuggest are the best things to drink right before bed!

睡眠质量是通过日本版的匹兹堡睡眠质量指数来衡量的。低于5.5分的总分被认为是一个糟糕的睡眠分数。结果表明,高大米摄入量与更好的睡眠有关,包括更长的睡眠时间。现在你已经知道睡前应该吃些什么来帮助睡眠了,这里有两种茶,研究人员建议睡前最好喝!

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