能促进睡眠的十种食物

You love to order this comforting, broth-based soup in Japanese restaurants, but keeping a few 8-ounce packs of instant miso soup at home may be key when you’re having trouble falling asleep, says Stella Metsovas, CN, a nutritionist in Laguna Beach, California. Here’s why: Miso contains amino acids that may boost the production of melatonin, a natural hormone that can help induce the yawns. Bonus: Research shows that warm liquids like soup and tea may also relieve cold symptoms, helping you sleep better when you're feeling under the weather. Photo: Shutterstock

日本豆面汤

在日式餐馆里，你爱点这道温润体贴的高汤炖制的汤，但是，在当你碰到睡眠问题时，家里备有一些8盎司装的速食豆面汤可以起到重要作用，加利福利亚乐古乐沙滩地区的一个营养学家斯特纳.马齿苏娃说。原因在这里：日本豆面酱里含促进褪黑激素产生的氨基酸，该褪黑激素是一种可以引起哈欠的天然的荷尔蒙。另外的好处：研究表明，诸如汤和茶之类的热液体还可以帮助你缓解伤风感冒症状，当你感觉身体不适时，可以更好地帮助睡眠。

Banana

Worried about falling asleep tonight? Have a banana before bed, says Saundra Dalton-Smith, MD, an internist and the author of Set Free to Live Free: Breaking Through the 7 Lies Women Tell Themselves. “Bananas are an excellent source of magnesium and potassium, which help to relax overstressed muscles. They also contain tryptophan, which convert to serotonin and melatonin, the brain’s key calming hormones." Try this tasty and incredibly simple bedtime smoothie: Blend one banana with one cup of milk or soy milk (and ice, if desired). Pour and enjoy! Photo: Shutterstock

香蕉

正为今晚睡眠问题担心吗？在上床前吃一支香蕉，内科医生同时也是[只管自由自在生活：破解女人常对自己说的七个谎话]一书的作者，医学博士绍觉.德塔.史密斯说,”香蕉是镁和钾的极好来源，该矿物质可以帮助我们放松过度紧张的肌肉，同时，它含色氦酸，该物质在人体内可以转换为复合胺和褪黑激素，这两种物质又是镇定大脑的关键荷尔蒙”，试试这种又好吃又超简单的睡前小可爱吧：将一支香蕉与一杯牛奶或豆奶（如果有需要，可加冰）混和。倒出来，享用吧。

Dairy

Yogurt, milk and cheese do contain tryptophan, notes Dr. Dalton-Smith, but also have a surprising sleep-inducing nutrient: “Calcium is effective in stress reduction and stabilization of nerve fibers, including those in the brain." That means a serving of your favorite Greek yogurt before bed can not only help you sleep, but also help you stop worrying about the weird thing your boss said earlier at work. Photo: Thinkstock
奶制品

酸奶、牛奶和乳酪确实含色胺酸，德塔.史密斯说，但是，它还具有令人惊奇的促睡营养素“钙对于减轻包括脑部的在内的人体压力和稳定其神经纤维方面，是很有效的，这就意味着，在睡前喝一份你所喜爱的希腊酸奶，不仅可以帮助睡眠，也可以帮助你停止担心诸如你老板之前在工作中所讲的奇奇怪怪的事情。