Well, well, well, Valentine's Day and CNY is just around the corner!! Busy preparing? Well, remember to sleep well, because sleeping is vital for your beauty! Do check it out what to consume for a better sleep! ^^ FiY cares about you ^^
Sleep Well: What to Eat for Better Sleep
By Ana Mantica
Vitamins and Minerals for Great Sleep
These vitamins and minerals will help you snooze soundly tonight. Eat 'em and sleep:
B Vitamins
They improve your body's ability to regulate its use of sleep-inducing tryptophan and produce more system-calming serotonin.
Find Them In: Chicken breast, lean beef, salmon, bananas, potatoes, cereals fortified with B3 or B12
Calcium
This natural relaxant has a calming effect on the body's nervous system.
Find It In: Low-fat yogurt, milk, cheese, fortified orange juice
Zinc
Deficiency in this mineral has been linked to insomnia.
Find It In: Oysters, beef, Alaska king crab, fortified cereal
Iron
A lack of this mineral can cause symptoms similar to restless leg syndrome.
Find It In: Oysters, clams, beef tenderloin, dark-meat turkey
Copper
This substance regulates serotonin.
Find It In: Whole grains, beans, nuts, potatoes, dark leafy greens
Bedtime Snacks Under 200 Calories
Choose one of these combos; the fifty-fifty mix of carbs and protein ups sleep-inducing serotonin levels.
•1/2 cup whole-grain cereal with 1/2 cup nonfat milk
•6 ounces low-fat yogurt and a sprinkling of berries
•1 slice whole wheat toast and 1 tablespoon peanut butter
•3.5 ounces fat-free vanilla pudding and 4 graham crackers
•1/2 whole wheat pita and 2 tablespoons hummus
•1 oatmeal raisin cookie and 8 ounces skim milk
•6 whole-grain crackers and a small handful of walnuts
Originally published in FITNESS magazine, November/December 2009.
Vitamins and Minerals for Great Sleep
These vitamins and minerals will help you snooze soundly tonight. Eat 'em and sleep:
B Vitamins
They improve your body's ability to regulate its use of sleep-inducing tryptophan and produce more system-calming serotonin.
Find Them In: Chicken breast, lean beef, salmon, bananas, potatoes, cereals fortified with B3 or B12
Calcium
This natural relaxant has a calming effect on the body's nervous system.
Find It In: Low-fat yogurt, milk, cheese, fortified orange juice
Zinc
Deficiency in this mineral has been linked to insomnia.
Find It In: Oysters, beef, Alaska king crab, fortified cereal
Iron
A lack of this mineral can cause symptoms similar to restless leg syndrome.
Find It In: Oysters, clams, beef tenderloin, dark-meat turkey
Copper
This substance regulates serotonin.
Find It In: Whole grains, beans, nuts, potatoes, dark leafy greens
Bedtime Snacks Under 200 Calories
Choose one of these combos; the fifty-fifty mix of carbs and protein ups sleep-inducing serotonin levels.
•1/2 cup whole-grain cereal with 1/2 cup nonfat milk
•6 ounces low-fat yogurt and a sprinkling of berries
•1 slice whole wheat toast and 1 tablespoon peanut butter
•3.5 ounces fat-free vanilla pudding and 4 graham crackers
•1/2 whole wheat pita and 2 tablespoons hummus
•1 oatmeal raisin cookie and 8 ounces skim milk
•6 whole-grain crackers and a small handful of walnuts
Originally published in FITNESS magazine, November/December 2009.
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