飲食與睡眠課件

1、食物對(duì)睡眠的影響 What You Eat Affects How You SleepHot Tip 如果可以通過(guò)我們的飲食改善睡眠，為什么不這樣做呢？另一方面，如果你知道哪些食物不利于睡眠，為何不避免它們呢？現(xiàn)在，你有機(jī)會(huì)了解哪些食物可以助你安然入睡，哪些食物是應(yīng)該避免的。 If you could pick the right foods to help you get the best sleep possible, wouldnt you? And if you knew which foods would hinder your restful slumber, wouldnt yo

2、u avoid them? Nows your chance to learn which foods to eat, and which to steer clear of for a good nights sleep. 攝入富含色氨酸的食物我們肯定聽(tīng)說(shuō)過(guò)牛奶助眠的神奇效果。你知道其中的原因嗎？奶類制品中含有色氨酸，該物質(zhì)具有助眠作用。其他含有色氨酸的食物包括：禽類、香蕉、燕麥、蜂蜜。Reach for Tryptophan-Rich FoodsWeve all heard of warm milks magical ability to send us off to dreamland.

3、 Do you know why its true? Dairy foods contain tryptophan, which is a sleep-promoting substance. Other tryptophan-containing foods include poultry, bananas, oats, and honey. 滿足一下你對(duì)碳水化合物的渴望。 富含碳水化合物的食物通過(guò)提高血液中誘導(dǎo)睡眠的色氨酸水平成為奶制品的補(bǔ)充食物。因此，一些讓你擁有香甜夢(mèng)鄉(xiāng)的夜間零食包括一碗牛奶燕麥、一份酸奶和薄餅或者面包和芝士。Indulge Your Craving for Carbs

4、 Carbohydrate-rich foods complement dairy foods by increasing the level of sleep-inducing tryptophan in the blood. So a few perfect late night snacks to get you snoozing might include a bowl of cereal and milk, yogurt and crackers, or bread and cheese. 睡前進(jìn)食如果你因失眠而困擾，睡前吃點(diǎn)東西可能有助于睡眠。但是，別把這作為吃很多東西的借口。吃油

5、膩的食物會(huì)增加消化系統(tǒng)的負(fù)擔(dān)，讓你覺(jué)得不適，反而無(wú)法使你無(wú)法安然入睡。If you struggle with insomnia, a little food in your stomach may help you sleep. But dont use this as an open invitation to pig out. Keep the snack small. A heavy meal will tax your digestive system, making you uncomfortable and unable to get soothing ZZZs. Have a

6、Snack Before Bedtime注意隱性咖啡因毫無(wú)疑問(wèn)，夜間一杯咖啡必將打亂你的睡眠。即使中度咖啡因也會(huì)引起失眠。但是不要忘記那些常被忽視的含有咖啡因的食品，像巧克力、可樂(lè)、茶以及無(wú)咖啡因咖啡。為了擁有香甜的睡眠，每日午餐后切斷所有咖啡因來(lái)源。 Beware of Hidden Caffeine Its no surprise that an evening cup of coffee might disrupt your sleep. Even moderate caffeine can cause sleep disturbances. But dont forget about

7、less obvious caffeine sources, like chocolate, cola, tea and decaffeinated coffee. For better sleep, cut all caffeine from your diet after noon each day.含有咖啡因的藥物一些OTC和處方藥中亦含有咖啡因，如鎮(zhèn)痛藥、減肥藥、利尿藥和感冒藥。這些或其他一些藥物中的咖啡因含量可能與一杯咖啡相當(dāng)或更多。檢查非處方藥的標(biāo)簽或處方藥的說(shuō)明書(shū)以確定你所服用藥物是否會(huì)干擾睡眠或引起失眠。 Medications May Contain CaffeineSome

8、 over-the-counter and prescription drugs contain caffeine, too, such as pain relievers, weight loss pills, diuretics, and cold medicines. These and other medications may have as much or even more caffeine than a cup of coffee. Check the label of nonprescription drugs or the prescription drug informa

9、tion sheet to see if your medicine interferes with sleep or can cause insomnia. 小心油膩、辛辣的食物吃飽后躺下會(huì)讓你覺(jué)得非常不舒服，因?yàn)樗邥r(shí)，消化系統(tǒng)工作減慢。辛辣的飲食會(huì)導(dǎo)致胃灼痛。確保睡前4小時(shí)內(nèi)不食用油膩食物。Lying down with a full belly can make you uncomfortable, since the digestive system slows down when you sleep. And spicy cuisine can lead to heartburn.

10、 Make sure to finish a heavy meal at least four hours before bedtime. Beware of Heavy, Spicy Foods就寢時(shí)讓蛋白含量最低對(duì)不起，阿金特。蛋白質(zhì)，我們?nèi)臻g生活必須的物質(zhì)，但是，它是就寢時(shí)所選零食中較差的一種。富含蛋白質(zhì)的食物難以消化。因此，睡前不要食用高蛋白食物，選擇一杯牛奶或一些有助于睡眠的碳水化合物，如薄餅干。Keep Protein to a Minimum at BedtimeSorry Atkins. Protein, an essential part of our daytime far

11、e, is a poor choice for a bedtime snack. Protein-rich foods are harder to digest. So skip the high-protein snack before bedtime and opt for a glass of warm milk or some sleep-friendly carbs, like crackers.8點(diǎn)后減少水的攝入是的，白天飲水充足對(duì)你的身體非常有益，但在睡前，你需要控制液體攝入。如果不斷的去廁所，你的睡眠必將受到影響。Yes, staying hydrated throughout the day is great for your