Nonfat popcorn
脱脂爆米花
The carbohydrates in nonfat popcorn help bring the amino acid tryptophan into your brain, where it's used to make a sleep-inducing neurotransmitter called serotonin. Since eating a heavy meal within two hours of bedtime can keep you awake, low-calorie popcorn (just 93 calories in three cups popped) is a great late-night snack. Choose plain, fat-free popcorn and jazz it up with some curry powder.
脱脂爆米花中含有的碳水化合物可以将色氨酸带入闹钟,合成一种称为血清素的神经递质,能够帮助睡眠。由于在睡前两个小时以内过量饮食会让人清醒,所以低卡路里的爆米花(三份爆米花仅含有93卡路里)是最好的深夜零食。选择普通的脱脂爆米花,再混一些咖喱粉让它更有风味。
Halibut
大比目鱼
Halibut is packed with two building blocks for better sleep: tryptophan and vitamin B6, which has a mild flavor and meaty texture that appeals to finicky seafood eaters. Other foods high in tryptophan include poultry, beef, soybeans, milk, cheese, yogurt, nuts, and eggs.
大比目鱼中有两种物质帮助人们更好地睡眠:色氨酸以及维生素B6,而它的温和的口味以及厚实的口感定能吸引那些挑剔的海鲜食客。其他含有高色氨酸的食物还包括家禽,牛肉,大都,牛奶,奶酪,酸奶,坚果还有蛋。
Mango Lassi
芒果优格
Packed with antioxidants, protein, and vitamins, this treat satisfies your creamy, sweet craving as well as ice cream—without the sugar bomb.
富含抗氧化物,蛋白质还有维生素的芒果优格,绝对能够满足你对于冰激凌那种甜奶油的追求,更重要的是它含糖量很低。
To make a mango lassi: cut up one fresh, peeled mango and put it in a blender. Add a handful of ice, a small scoop of plain Greek yogurt (go full fat, it's more satiating!), and a splash of water or milk. Add a dash of stevia for extra sweetness if desired.
要做一份芒果优格,你需要切一个新鲜去皮的芒果,把它放进搅拌机里。加入一些冰,再来一小勺原味酸奶(选用全脂的吧,更有满足感!),然后再放一点水或是牛奶。若想再甜一点可以加入一碟甜叶菊。
Don't like mangoes? Substitute frozen berries or watermelon!
不喜欢芒果?用冷冻的草莓或者西瓜吧!
Garbanzo Beans (Chickpeas)
三角豆(鹰嘴豆)
High-fiber garbanzo beans are rich in vitamin B6, which your body uses to produce serenity-boosting serotonin. Try adding garbanzo beans to salads, soups, and stews when you need sleep. Or use this easy recipe for spiced red-pepper hummus to have a healthy snack on hand when you can't sleep.
高纤维的三角豆富含维生素B6,能够帮助体内生产安神的血清素。当你想睡觉的时候,在色拉,汤或者杂烩里加一点三角豆吧。或者再简单一点,做一份红椒鹰嘴豆泥,作为你失眠时候的小食吧。
Chamomile Tea
菊花茶
This herbal drink lacks the caffeine found in traditional teas, and it has a calming effect on the body. (That's why it's one of our favorite ingredients for these DIY spa treatments.) Also, a warm liquid before bed can make you sleepy by raising body temperature.
相较于普通的茶饮,这款草本饮料咖啡因含量很低,同时还有着凝神的功效。(这就是为什么菊花是我们自己做水疗时最喜欢加入的原料了)还有,睡前一杯热饮可以通过提升体内温度来增加睡意。
Honey
蜂蜜
A rise in blood sugar can reduce the production of orexin in the brain. Orexin is a recently discovered neurotransmitter that's been linked to wakefulness. Try drizzling a small amount of honey in your chamomile tea.
血糖含量的增加可以抑制脑中食欲素的产生。食欲素近几年被发现时保持清醒的神经递质。试着在菊花茶中加入小量的蜂蜜。
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