Ukutya okunceda ubuthongo obunzulu

Kanye njengokuba ukuyeka ukusela i-caffeine ebusuku kwandisa amathuba obuthongo obunzulu, ukutya oku kulandelayo kukunceda ulale.

Okona kutya kubalulekileyo okunceda ebuthongweni obunzulu:

ibhanana
Iibhanana zizityebi kwizinto eziphumlisa izihlunu ezifana nepotassium kunye nemagnesium.

amaqanda
Umthombo obalulekileyo weprotheyini kunye nobutyebi bevithamin D.

Itsheri
Umthombo we-hormone melatonin, olawula umjikelezo wokulala, kwaye kucetyiswa ukuba udle i-cherry okanye uphuze ijusi ye-cherry ngaphambi kokulala.

ispinatshi
Amagqabi ayo atyebile kwi calcium kunye ne potassium kwaye angatyiwa nge sandwich yesonka phambi kokulala.

Brazil nut
Umthombo obalulekileyo we-selenium, ngaphandle kwe-magnesium kunye ne-phosphorus.

islamoni
Ukuyitya kunceda ukulala ngcono ngenxa yokunxulumana kwayo ne-omega-3.

ikiwi
Isityebi kwi-potassium, i-calcium, i-phosphorus kunye ne-magnesium, kwaye ngokutsho kwezifundo, ukutya i-kiwis ezimbini kuphucula ukulala.

Amaqhashu
Yenziwe ngendlela enempilo kunye neoli encinci, i-popcorn ngumthombo obalulekileyo we-carbohydrates, iiminerali kunye ne-antioxidants.

ithosi
Iikhabhohayidrethi zinyusa amanqanaba eswekile egazini, nto leyo enxulunyaniswa nolawulo lwewotshi yebhayoloji yomzimba.

I-fat-fat cottage cheese
Iyanciphisa iasidi esesiswini, Ikwanecalcium kwaye ilungelelanise incindi yedlala imelatonin, elawula umjikelo wokuvuka.

Umthombo: Life Hacker