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标题:
8种食物助睡眠
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作者:
cth88888
时间:
2006-7-4 19:08
标题:
8种食物助睡眠
<p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt;"><font face="Times New Roman"><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><span style="mso-spacerun: yes;"> </span></span><b><span lang="EN-US" style="FONT-SIZE: 16pt; mso-bidi-font-size: 10.5pt;">8</span></b></font><b><span style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman';">种食物助睡眠</span></b><span lang="EN-US" style="FONT-SIZE: 16pt; mso-bidi-font-size: 10.5pt;"><p></p></span></p><p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21pt; mso-char-indent-count: 2.0;"><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">夜里能否睡得好，晚上吃了什么非常重要。《黄帝内经》里曾有</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">“</font></span><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">胃不合则卧不安</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">”</font></span><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">的说法；临床营养学家也指出，导致睡眠障碍的原因之一，就是晚餐中吃了一些</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">“</font></span><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">不宜</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">”</font></span><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">的食物。那么，究竟晚上吃什么有利于睡眠，而哪些食物会让你夜不能寐呢？</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">
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<br/></font></span><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";"> </span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">8</font></span><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">种食物帮你安眠</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">
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<br/></font></span><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";"> 某些食物能够起到安眠的作用，营养学家们指出，这和其中的一些成分有关。在这方面，作用最明显的食物有以下</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">8</font></span><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">种：</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">
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<br/></font></span><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";"> 牛奶：牛奶中含有两种催眠物质：一种是色氨酸，能促进大脑神经细胞分泌出使人昏昏欲睡的神经递质</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">———</font></span><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">五羟色胺；另一种是对生理功能具有调节作用的肽类，其中的</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">“</font></span><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">类鸦片肽</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">”</font></span><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">可以和中枢神经结合，发挥类似鸦片的麻醉、镇痛作用，让人感到全身舒适，有利于解除疲劳并入睡。对于由体虚而导致神经衰弱的人，牛奶的安眠作用更为明显。</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">
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<br/></font></span><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";"> 小米：在所有谷物中，小米含色氨酸最为丰富。此外，小米含有大量淀粉，吃后容易让人产生温饱感，可以促进胰岛素的分泌，提高进入脑内的色氨酸数量。</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">
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<br/></font></span><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";"> 核桃：在临床上，核桃被证明可以改善睡眠质量，因此常用来治疗神经衰弱、失眠、健忘、多梦等症状。具体吃法是配以黑芝麻，捣成糊状，睡前服用</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">15</font></span><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">克，效果非常明显。</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">
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<br/></font></span><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";"> 葵花子：葵花子含多种氨基酸和维生素，可调节新陈代谢，改善脑细胞抑制机能，起到镇静安神的作用。晚餐后嗑一些葵花子，还可以促进消化液分泌，有利于消食化滞，帮助睡眠。</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">
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<br/></font></span><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";"> 此外，大枣、蜂蜜、醋和全麦面包也是有助于睡眠的食物：大枣中含有丰富的蛋白质、维生素</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">C</font></span><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">、钙、磷、铁等营养成分，有补脾安神的作用。晚饭后用大枣煮汤喝，能加快入睡时间。中医认为，蜂蜜有补中益气、安五脏、合百药的功效，要想睡得好，临睡前喝一杯蜂蜜水可以起到一定的作用。醋中含有多种氨基酸和有机酸，消除疲劳的作用非常明显，也可以帮助睡眠。而全麦面包中含有丰富的维生素</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">B</font></span><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">，它具有维持神经系统健康、消除烦躁不安、促进睡眠的作用。</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">
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<br/></font></span><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";"> 吃</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">5</font></span><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">类食物容易失眠</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">
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<br/></font></span><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";"> 很多人都知道，含咖啡因食物会刺激神经系统，还具有一定的利尿作用，是导致失眠的常见原因。其实，除此以外，晚餐吃辛辣食物也是影响睡眠的重要原因。辣椒、大蒜、洋葱等会造成胃中有灼烧感和消化不良，进而影响睡眠。油腻的食物吃了后会加重肠、胃、肝、胆和胰的工作负担，刺激神经中枢，让它一直处于工作状态，也会导致失眠。还有些食物在消化过程中会产生较多的气体，从而产生腹胀感，妨碍正常睡眠，如豆类、大白菜、洋葱、玉米、香蕉等。</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">
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<br/></font></span><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";"> 睡前饮酒曾经被很多人认为可以促进睡眠，但最近的研究证明，它虽然可以让人很快入睡，但是却让睡眠状况一直停留在浅睡期，很难进入深睡期。所以，饮酒的人即使睡的时间很长，醒来后仍会有疲乏的感觉。</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">
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<br/></font></span><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";"> 饮食习惯好，才能睡得好</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">
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<br/></font></span><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";"> 晚餐什么时候吃、吃多少也是影响睡眠的重要因素。研究证明，如果一个人想在晚上</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">10</font></span><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">点钟睡觉，三餐的比例最好为</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">4∶4∶2</font></span><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">，这样既能保证活动时能量的供给，又能在睡眠中让胃肠得到休息。总的来说，晚餐不宜过饱，对睡眠最有利。</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">
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<br/></font></span><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";"> 另外，晚饭最好安排在睡前</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">4</font></span><span style="FONT-FAMILY: 宋体; mso-bidi-font-size: 10.5pt; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">小时左右。吃饱就睡会让废气滞留，影响睡眠。神经衰弱的人晚餐应吃单一味道的食物，不要五味混着吃；食物的冷热要均匀。养成良好的饮食习惯，更有助于睡眠。</span></p>
作者:
cth88888
时间:
2006-8-15 13:37
我自己来顶
作者:
xyy
时间:
2006-8-25 18:04
顶!
作者:
opc911
时间:
2006-9-5 13:22
不需要自己顶吧？
作者:
opc911
时间:
2006-9-5 13:23
不过可以试试
作者:
恩恩
时间:
2006-9-7 14:50
回学校 开始失眠............
作者:
bkgd0571
时间:
2006-9-10 10:05
哦
作者:
why79303633
时间:
2007-12-20 09:51
回去 shishi ,
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ye 长到见识,
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谢谢分享
作者:
teteminying
时间:
2007-12-21 21:16
作者:
SOFIA
时间:
2007-12-25 15:56
DD 最近正在失眠
作者:
火精灵王
时间:
2007-12-26 19:49
顶啦!
作者:
乄書影轩林♂
时间:
2008-1-14 12:56
睡眠很好的过路。。。。只要把自己折腾累了。。保证睡的想
作者:
今夜你会不会来
时间:
2008-2-11 14:59
作者:
amue
时间:
2008-9-23 12:06
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