1. 杏仁杏仁及一些其他種類的堅果都有助提升睡眠質素,研究指出,某些種類的堅果是睡眠調節激素──褪黑素的來源 [1]。
杏仁中亦含有優質的鎂,只需1盎司(約28.3克)即可滿足19%的鎂日常需求。特別是對於失眠的人來說,如有足夠的鎂,可有助於改善睡眠質素 [2]。
鎂之所以能夠促進睡眠,有研究指是因為其能減少發炎。此外,它更可有助於降低壓力荷爾蒙──皮質醇的水平,因皮質醇會干擾睡眠,故此減少壓力荷爾蒙能有助安眠 [3]。
[1] Meng, X., Li, Y., Li, S., Zhou, Y., Gan, R. Y., Xu, D. P., & Li, H. B. (2017). Dietary sources and bioactivities of melatonin. Nutrients, 9(4), 367.
[2] Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences, 17(12), 1161.
[3] Zeng, Y., Yang, J., Du, J., Pu, X., Yang, X., Yang, S., & Yang, T. (2014). Strategies of functional foods promote sleep in human being. Current signal transduction therapy, 9(3), 148-155.
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