Insomnia should be something that many people have encountered. Generally speaking, insomnia is very psychologically and physically painful. Let’s take a look below. What makes insomnia easy to fall asleep?
What to add for insomnia
It can promote the nerve cells in the brain to secrete a serotonin, which has sedative, soothing and hypnotic effects, and is the first sleep aid nutrition. Foods rich in tryptophan include millet, milk, yogurt, pumpkin seeds, yuba, eggs, tofu skin, squid, squid, mussels, soybeans, floss, laver, sesame, spinach, bananas and so on.
Copper is closely related to the human nervous system. Copper deficiency in the body can cause the nervous system’s inhibitory process to become dysfunctional, causing the nervous system to be in an excited state and cause insomnia. Neurasthenia can occur over time. The best food sources of copper are lobster, cooked oysters, squid, squid, marine fish, shellfish, field snails, crabs, shrimp, loach, scutellaria, animal liver and kidney, seeds, nuts, mushrooms and dried beans. The daily requirement for copper is 2 mg, but most people only consume 1 mg per day.
Iron has the effect of nourishing blood and anti-fatigue. It can improve the body’s physical fitness, improve mood, concentrate, and relieve the symptoms of insomnia. Iron-rich foods include beef, lamb, lean pork, pork heart, pork liver, chicken heart, chicken gizzard, animal kidney, melon seeds, hazelnut, sesame and so on. In contrast, the absorption of iron from plant foods is generally low, while dairy products contain very little iron.
Zinc exists mainly in the form of metal enzymes in the human body, and the rest is distributed in body fluids in the form of protein conjugates. Zinc deficiency can affect the energy metabolism and redox processes of brain cells, leading to insomnia. The best food sources of zinc are seafood such as oysters, sea fish, and seaweed, followed by animal liver, beef, lean meat, chicken, fish, egg yolk and so on.
Pumpkin Millet Red Date Porridge
Further reading: Confirmation of eyes, alleviating insomnia is “it”
Second, the therapeutic method of insomnia
1, Chinese wolfberry and jujube millet porridge
Ingredients: 10 grams each of Chinese wolfberry and Chinese jujube, 20 grams of red dates, and 100 grams of millet.
Method: The above materials are washed separately and reserved. Put the jujube kernel into the pot first, add 1000 ml of water, and boil it with Wuhuo, then use the gentle fire to cook for about half an hour to remove the residue. Put millet, red dates, and wolfberry into the jujube juice, cook porridge, and after the porridge is cooked, cover with rice for 10 minutes and serve.
Usage: Serve with a meal.
Efficacy: nourish the heart and soothe the nerves, nourish the blood and strengthen the spleen, strengthen the brain and improve the brain, and be suitable for insomnia and forgetfulness.
- Longan rice porridge
Ingredients: 60 grams of longan meat, 100 grams of rice, moderate sugar.
Method: Wash the rice, add water to cook the porridge, put the longan meat when the porridge is cooked, mix well, then boil for a few times, season with sugar and serve.
Usage: Breakfast food, can be taken often.
Efficacy: It is suitable for insomnia and forgetfulness caused by excessive brain use, and mental workers can also eat it often.
- Hehuan flower porridge
Ingredients: 15 grams of dried acacia flowers, 25 grams of rice, brown sugar.
Method: Wash the rice, put it into the pot together with acacia flowers and brown sugar, add water, cook porridge with gentle heat, and eat until the porridge is thick.
Usage: Warm clothes on an empty stomach 1 hour before going to bed every night for 10 days.
Efficacy: Suitable for insomnia and forgetfulness caused by anger and depression.
- Sour jujube and raw porridge
Ingredients: 40 grams of jujube kernel and raw radix rehmanniae, 120 grams of rice.
Preparation method: pitted kernels, mashed, ground water, 120 ml of juice. 120 ml of raw rehmannia decoction. Rice is boiled with porridge. After the porridge is finished, add jujube kernel juice and raw rehmannia juice and mix well.
Usage: warm clothing. Once a day, 10 days is a course of treatment.
Efficacy: Suitable for upset and insomnia.
Okra mashed potatoes
Further reading: Difficulty falling asleep in autumn, 5 foods to slow insomnia
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