不要再數(shù)羊了：盤點十大助眠食物

脫脂爆米花

Nonfat popcorn

脫脂爆米花

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.

脫脂爆米花中含有的碳水化合物可以將色氨酸帶入鬧鐘，合成一種稱為血清素的神經(jīng)遞質(zhì)，能夠幫助睡眠。由于在睡前兩個小時以內(nèi)過量飲食會讓人清醒，所以低卡路里的爆米花(三份爆米花僅含有93卡路里)是最好的深夜零食。選擇普通的脫脂爆米花，再混一些咖喱粉讓它更有風(fēng)味。

大比目魚

Halibut

大比目魚

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.

大比目魚中有兩種物質(zhì)幫助人們更好地睡眠：色氨酸以及維生素B6，而它的溫和的口味以及厚實的口感定能吸引那些挑剔的海鮮食客。其他含有高色氨酸的食物還包括家禽，牛肉，大都，牛奶，奶酪，酸奶，堅果還有蛋。

芒果優(yōu)格

Mango Lassi

芒果優(yōu)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，蛋白質(zhì)還有維生素的芒果優(yōu)格，絕對能夠滿足你對于冰激凌那種甜奶油的追求，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.

要做一份芒果優(yōu)格，你需要切一個新鮮去皮的芒果，把它放進(jìn)攪拌機里。加入一些冰，再來一小勺原味酸奶(選用全脂的吧，更有滿足感!)，然后再放一點水或是牛奶。若想再甜一點可以加入一碟甜葉菊。

Don't like mangoes? Substitute frozen berries or watermelon!

不喜歡芒果?用冷凍的草莓或者西瓜吧!

三角豆(鷹嘴豆)

Garbanzo Beans (Chickpeas)

三角豆(鷹嘴豆)

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.

高纖維的三角豆富含維生素B6，能夠幫助體內(nèi)生產(chǎn)安神的血清素。當(dāng)你想睡覺的時候，在色拉，湯或者雜燴里加一點三角豆吧?；蛘咴俸唵我稽c，做一份紅椒鷹嘴豆泥，作為你失眠時候的小食吧。

菊花茶

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.

相較于普通的茶飲，這款草本飲料咖啡因含量很低，同時還有著凝神的功效。(這就是為什么菊花是我們自己做水療時最喜歡加入的原料了)還有，睡前一杯熱飲可以通過提升體內(nèi)溫度來增加睡意。

蜂蜜

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腦中食欲素的產(chǎn)生。食欲素近幾年被發(fā)現(xiàn)時保持清醒的神經(jīng)遞質(zhì)。試著在菊花茶中加入小量的蜂蜜。

酸櫻桃干

Dried tart cherries

酸櫻桃干

A handful of dried cherries not only provides the requisite serotonin-boosting carbs, it's also one of few food sources of melatonin, which has been found to promote better sleep and lessen the effects of jet lag. Plus, tart cherries are packed with age-fighting antioxidants.

一把干櫻桃不僅提供凝神所必需的碳水化合物，它同樣是褪黑激素的食源之一。褪黑激素被認(rèn)為是增進(jìn)睡眠質(zhì)量并降低時差反應(yīng)的物質(zhì)。但是，櫻桃干中含有抗衰老的抗氧化劑。

火雞

Turkey

火雞

Turkey, not just for Thanksgiving anymore! The reason behind your epic after-Thanksgiving nap is also the secret to helping you sleep better. Tryptophan, an amino acid found in turkey, is known to help calm you down and naturally get you to sleep.

火雞不再是感恩節(jié)才吃的食物了!這也就是感恩節(jié)后，睡眠質(zhì)量好的秘密了。火雞中發(fā)現(xiàn)的氨基酸——色氨酸正是幫助你冷靜，并自然入眠的物質(zhì)。

Not feeling the meat munchies? Try roasted pumpkin seeds (although be careful which kind you buy, as many cheap brands are roasted in rancid oils and soaked in salt).

覺得火雞不像小點心?試著吃一點烤南瓜子吧(需要注意你買的品種，很多便宜的南瓜子會用劣質(zhì)油烤并且用鹽浸泡。)

香蕉軟飲

Banana "Soft Serve"

香蕉軟飲

Frozen bananas turn into an ice-cream like confection with proper blending technique. The trick is to keep blending for several minutes. At first they'll just look slimy, but then air works its magic and they morph into a creamy, light treat. Add a handful of chopped peanuts for some belly-filling fat and that sweet-and-salty flavor you crave.

把冰凍的香蕉用合適的攪拌機打成類似于冰激凌的甜點。復(fù)雜的地方就是這可能要攪拌好幾分鐘了。剛開始可能感覺粘糊糊的，但是當(dāng)空氣漸漸打入香蕉糊的時候它就變成了奶油狀的甜點了。再加一點能夠填飽肚子的碎花生，你一定會喜歡這種咸甜交錯的口味的。

All the potassium in this treat will not only help you fall asleep faster but can prevent those awful charlie horses that wake you up.

這道甜點中含有的鉀元素不僅能幫你更快的入睡，還能抑制那些會喚醒你的痙攣癥狀。

炒芥蘭

Kale chips

炒芥蘭

Don't knock these baked veggie snacks until you've tried them. They're surprisingly delicious! And the hefty dose of vitamin K helps repair and build muscles while you sleep. Simply chop up a bunch of kale, toss with olive oil and sea salt, and bake at 350 degrees until crispy.

不要等到你想吃的時候在去敲碎這些烘烤的素食點心，它們非常美味!其中富含的維生素K能夠在你睡眠的時候修復(fù)肌肉。只要切一塊芥蘭，用橄欖油和海鹽在350的溫度烘烤，烤到香脆就好。