“breakfast” An important meal that many people overlook. with life in a hurry just one cup of coffee It would be enough, but breakfast is an important meal that is necessary. To strengthen the immune system in the body, especially the brain and memory, who eat breakfast regularly will feel that The brain is fresh, bright, and also helps control weight, not easily fat, helps burn calories better. In addition, it was found that breakfast also affectssleep because it helpssleep wellas well
3 breakfast sleep aids
rich foodtryptophan will help you fall asleep easily sleep well Good shape, easy to eat, cheap and can be bought easily. There are 3 recommended menu items for breakfast as follows:
soy protein
Soy protein contains tryptophan. and has a large number of isoflavones. suitable for eatingbreakfast helps to increase protein Contains 1099 mg of tryptophan per 100 g, so it has a lot of nutritional value. It is recommended to drink soy protein in the morning. To aid in sleep, beauty and better physical condition.
salmon
Salmon is a rich food.tryptophan helpsleepImproved tryptophan content of salmon sockeye Which is sold in supermarkets is 250 mg per 100 g. May not compete with protein supplements. But it is considered a lot and is also a food that is low in fat and calories. Don’t be afraid of being fat, good for your figure and sleep.
egg
Eggs are another tryptophan booster that can be eaten quickly and easily. The amount of tryptophan per 1 size M egg (or 50g, counting just the edible portion) is 95mg, although less than the first two samples. But eggs are easy to eat. It can be boiled, made into scrambled eggs, or eaten raw.breakfastIn times of hectic and hustle You can eat it with salad.
What is tryptophan
Tryptophan is an essential amino acid that the body needs. Contributes to the production of serotonin which is a substance that helps to balance our body and mindsleep and increase melatonin as well tryptophan inbreakfastimportant for melatonin secretion Which is important to help the body to secrete melatonin well. It is the tryptophan in breakfast, such as protein.
Tryptophan is converted to serotonin during the day. When our bodies are exposed to sunlight At night, melatonin is synthesized from serotonin. It helps us fall asleep more easily. In conclusion, if we eatbreakfastcontaining tryptophan It will help you sleep better there.
However, if it’s time for bed still can’t sleep There are also some foods who ate before bed It is also a helper to sleep better as follows:
1. milk or dairy products
Milk is a rich source of tryptophan. This will help the secretion of the hormone melatonin better. Which we can choose to drink warm milk 1 glass / box before bedtime to increase the amino acid tryptophan easily, which helps the body to relax. Solve difficult sleep problems or unable to sleep Encourages a good night’s sleep
2. Banana
Fruits that are rich in magnesium This will help relax the muscles. to feel comfortable without pain more than that Bananas contain tryptophan. that when taken into the body It becomes a nutrient that makes the brain clear. When the body is comfortable, the brain is ready to sleep soundly.
3. Honey
It is considered a natural nectar with special properties. Helps clear the brain, relieve stress. And in honey there is also glucose. that can help us sleep Because glucose will press down on the hormone oresin. which stimulates our body to feel energetic But when the body has been glucose. we will feel calmer and finally put us to sleep
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