饮食与睡眠课件整理.pptVIP

食物对睡眠的影响 What You Eat Affects How You Sleep Hot Tip 如果可以通过我们的饮食改善睡眠，为什么不这样做呢？另一方面，如果你知道哪些食物不利于睡眠，为何不避免它们呢？现在，你有机会了解哪些食物可以助你安然入睡，哪些食物是应该避免的。 If you could pick the right foods to help you get the best sleep possible, wouldn’t you? And if you knew which foods would hinder your restful slumber, wouldn’t you avoid them? Now’s your chance to learn which foods to eat, and which to steer clear of for a good night’s sleep. 摄入富含色氨酸的食物 我们肯定听说过牛奶助眠的神奇效果。你知道其中的原因吗？奶类制品中含有色氨酸，该物质具有助眠作用。其他含有色氨酸的食物包括：禽类、香蕉、燕麦、蜂蜜。 Reach for Tryptophan-Rich FoodsWe’ve all heard of warm milk’s magical ability to send us off to dreamland. Do you know why it’s true? Dairy foods contain tryptophan, which is a sleep-promoting substance. Other tryptophan-containing foods include poultry, bananas, oats, and honey. 满足一下你对碳水化合物的渴望。 富含碳水化合物的食物通过提高血液中诱导睡眠的色氨酸水平成为奶制品的补充食物。因此，一些让你拥有香甜梦乡的夜间零食包括一碗牛奶燕麦、一份酸奶和薄饼或者面包和芝士。 Indulge Your Craving for Carbs 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. 睡前进食 如果你因失眠而困扰，睡前吃点东西可能有助于睡眠。但是，别把这作为吃很多东西的借口。吃油腻的食物会增加消化系统的负担，让你觉得不适，反而无法使你无法安然入睡。 If you struggle with insomnia, a little food in your stomach may help you sleep. But don’t 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 Snack Before Bedtime 放弃汉堡和薯条 你似乎需要另一个理由避免高脂饮食。研究表明，常吃高脂食品的人不但体重增加，亦出现睡眠紊乱。 Put Down the Burger and Fries!As if you needed another reason to avoid high-fat foods, research shows that people who often eat high-fat foods not only gain weight, they also experience a disruption of their sleep cycles. 注意隐性咖啡因 毫无疑问，夜间一杯咖啡必将打乱你的睡眠。即使中度咖啡因也会引起失眠。但是不要忘记那些常被忽视的含有咖啡因的食品，像巧克力、可乐、茶以及无咖啡因咖啡。为了拥有香甜的睡眠，每日午餐后切断所有咖啡因来源。 Beware of Hidden Caffeine It’s no surprise that an evening