Cov neeg uas muaj tus cwj pwm noj hmo thaum ntxov lossis pw lig yuav tsum tau noj ua ntej yuav mus pw. Tom qab tag nrho, ib lub snoring plab tsis ua rau kev pw tsaug zog zoo hmo.

Yog li, qhov ua kom yuam kev rau cov khoom noj txom ncauj thaum yav tsaus ntuj yog kom xaiv cov zaub mov uas txhawb nqa kom muaj satiety, tab sis nws yog lub teeb txaus kom tsis txhob muaj cov khoom noj muaj calorie ntau ntau, uas tuaj yeem ua rau tsis rog.

Raws li cov metabolism hauv lub sijhawm pw tsaug zog qeeb, nws yog ib qho tseem ceeb uas yuav tsum paub txog dab tsi noj ua ntej mus pw thiab xaiv cov zaub mov kom yooj yim nrog cov roj tsawg, ntsev thiab suab thaj, uas tsis ua rau lub cev hnyav dhau.

Qee cov khoom noj txom ncauj zoo rau koj tuaj yeem pab koj tsaug zog zoo dua. Nov yog xya qhov kev xaiv zoo los noj ua ntej mus pw:

Wrinkled txiv tsawb nrog taub dag noob

Txiv tsawb yog nplua nuj nyob hauv poov tshuaj, uas tswj lub plawv kev ua haujlwm thiab tiv thaiv cov leeg mob. Yog li knead thiab txiv hmab txiv ntoo sab saum toj nrog 30 gram ntawm cov noob taub dag, uas muab cov nroj tsuag muaj protein, fiber, roj zoo rau lub plawv, zinc rau lub cev tiv thaiv kab mob, thiab magnesium. Qhov tom kawg pab tsim kev kub ntxhov hauv lub xeev thiab so uas npaj lub cev rau kev pw tsaug zog thiab ua lub luag haujlwm hauv kev tswj hwm melatonin, lub cev tseem ceeb hauv kev ua kom pw tsaug zog.

Avocado thiab Qe Nyias

Knead ib nrab avocado thiab sib tov nws nrog ib lub qe ci thiab cov nplais ntawm tes txhoov zaub, xws li zaub qhwv lossis zucchini. Ntxiv nrog rau qhov kev ua haujlwm siab, yooj yim zom cov protein, qe muab tryptophan, ib qho tseem ceeb neurotransmitter hauv cov txheej txheem biochemical ntawm kev pw tsaug zog thiab siab. Avocado yog lwm qhov tseem ceeb ntawm poov tshuaj.

Homus nrog cov zaub nyoos

Lub combo ntawm nplej (zoo li homus ua nrog chickpeas) ntxiv rau cov nqaij nyoos - xws li dib, lws suav, lossis zaub ntug hauv paus rau cov nqi kom zoo rau cov khoom noj txom ncauj thaum hmo ntuj. Ua li no, kev noj ntawm duo kom ntseeg tau tias muaj cov fiber ntau ntau dua thiab muaj kev noj cov suab thaj thiab roj ntau ntau. Kev tshawb fawb tawm hauv Asmeskas Phau Ntawv Xov Xwm Kev Tshawb Nrhiav Kev pw tsaug zog tau pom tias cov neeg uas haus cov tshuaj fiber ntau dua li cov piam thaj thiab roj ntau ntau siv sijhawm ntau hauv kev pw tsaug zog, so kom txaus.

Kiwi nrog pistachio

Kiwifruit yog ib pab pawg rau kev pw tsaug zog vim tias nws muaj cov khoom noj zoo ntawm cov potassium, magnesium thiab vitamin B6, cov as-ham uas cuam tshuam txog cov leeg ua kom mob thiab tsim cov melatonin. Yog li, ntxiv 30 grams ntawm pistachio tuaj yeem lav cov zaub protein, rog muaj roj thiab muaj cov zaub mov muaj zog. Thiab qhov no tseem yog cov tseem ceeb oilseed thaum nws los txog rau melatonin.

Hau qos

Lub antioxidant-nplua nuj carbohydrates hauv qab zib qos nce serotonin, lub hlwb tshuaj uas ua rau so. Ua li no, tuber yog cov khoom noj txom ncauj zoo tshaj plaws rau cov neeg uas xav pw tsaug zog zoo.

Salmon nrog zaub xam lav

Ntses, tshwj xeeb yog cov nplua nuj nyob hauv omega-3 fatty acids thiab vitamin D nyiam salmon, txhawb kev pw tsaug zog. Yog li, muab cov protein sib xyaw nrog zaub ntsuab lossis zaub xas lav.

Cov kua txiv hmab txiv ntoo liab nrog chia

Cov txiv hmab txiv ntoo liab liab xws li txiv ntoo qab zib yog qhov chaw ntawm melatonin thiab yog li ntawd tau pom tias yog ib qho kev pab rau kev so hmo ntuj. Ntxiv ob peb dia ntawm chia noob rau hauv dej haus tsis tsuas yog cov muaj fiber ntau thiab cog cov protein, tab sis kuj tryptophan. Qhov sib xyaw ua ke tseem muaj cov khoom coj los tiv thaiv.