{"id":9311,"date":"2022-10-09T19:44:08","date_gmt":"2022-10-10T02:44:08","guid":{"rendered":"https:\/\/greenlaxy.com\/15-loai-thuc-pham-tot-nhat-nen-an-truoc-khi-ngu-de-co-giac-ngu-ngon-hon\/"},"modified":"2022-10-09T19:44:08","modified_gmt":"2022-10-10T02:44:08","slug":"15-loai-thuc-pham-tot-nhat-nen-an-truoc-khi-ngu-de-co-giac-ngu-ngon-hon","status":"publish","type":"post","link":"https:\/\/greenlaxy.com\/vi\/15-loai-thuc-pham-tot-nhat-nen-an-truoc-khi-ngu-de-co-giac-ngu-ngon-hon\/","title":{"rendered":"15 lo\u1ea1i th\u1ef1c ph\u1ea9m t\u1ed1t nh\u1ea5t n\u00ean \u0103n tr\u01b0\u1edbc khi ng\u1ee7 \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon h\u01a1n"},"content":{"rendered":"\n

H\u1ea7u h\u1ebft c\u00e1c chuy\u00ean gia \u0111\u1ec1u n\u00f3i r\u1eb1ng b\u1ea1n kh\u00f4ng n\u00ean \u0103n nhi\u1ec1u ngay tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Nh\u01b0ng \u0111\u1ed3 \u0103n nh\u1eb9 v\u00e0o \u0111\u00eam khuya c\u00f3 t\u1ea1o ra s\u1ef1 kh\u00e1c bi\u1ec7t trong vi\u1ec7c b\u1ea1n ng\u1ee7 ngon kh\u00f4ng? C\u00e1c nh\u00e0 khoa h\u1ecdc n\u00f3i r\u1eb1ng t\u1ea5t c\u1ea3 ph\u1ee5 thu\u1ed9c v\u00e0o nh\u1eefng g\u00ec b\u1ea1n \u0103n tr\u01b0\u1edbc khi \u0111i ng\u1ee7. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 danh s\u00e1ch m\u1ed9t s\u1ed1 lo\u1ea1i th\u1ef1c ph\u1ea9m t\u1ed1t nh\u1ea5t l\u00e0m \u0111\u1ed3 \u0103n nh\u1eb9 tr\u01b0\u1edbc khi \u0111i ng\u1ee7:<\/p>\n\n\n\n

1. Chu\u1ed1i<\/h2>\n\n\n\n

Chu\u1ed1i c\u00f3 r\u1ea5t nhi\u1ec1u axit amin tryptophan, gi\u00fap c\u01a1 b\u1eafp c\u1ee7a b\u1ea1n th\u01b0 gi\u00e3n. Ch\u00fang c\u0169ng c\u00f3 nhi\u1ec1u kali v\u00e0 magi\u00ea, c\u0169ng gi\u00fap c\u01a1 b\u1eafp c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n. H\u00f3a ch\u1ea5t n\u00e0y gi\u00fap c\u01a1 th\u1ec3 b\u1ea1n \u0111\u1ec3 t\u1ea1o ra serotonin, gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y b\u00ecnh t\u0129nh h\u01a1n v\u00e0 s\u1eb5n s\u00e0ng h\u01a1n cho vi\u1ec7c \u0111i ng\u1ee7.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

2. Qu\u1ea3 sung<\/h2>\n\n\n\n

Qu\u1ea3 sung l\u00e0 m\u1ed9t lo\u1ea1i th\u1ef1c ph\u1ea9m kh\u00e1c c\u00f3 r\u1ea5t nhi\u1ec1u kali v\u00e0 magi\u00ea. C\u00f9ng v\u1edbi canxi v\u00e0 s\u1eaft, nh\u1eefng kho\u00e1ng ch\u1ea5t n\u00e0y gi\u00fap l\u01b0u th\u00f4ng m\u00e1u v\u00e0 gi\u1eef cho c\u01a1 b\u1eafp c\u1ee7a b\u1ea1n kh\u00f4ng b\u1ecb co c\u1ee9ng, gi\u00fap b\u1ea1n d\u1ec5 \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 h\u01a1n.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

3. Qu\u1ea3 anh \u0111\u00e0o<\/h2>\n\n\n\n

M\u1ed9t nghi\u00ean c\u1ee9u g\u1ea7n \u0111\u00e2y cho th\u1ea5y r\u1eb1ng u\u1ed1ng n\u01b0\u1edbc \u00e9p qu\u1ea3 anh \u0111\u00e0o c\u00f3 th\u1ec3 l\u00e0m t\u0103ng l\u01b0\u1ee3ng melatonin trong c\u01a1 th\u1ec3, gi\u00fap m\u1ecdi ng\u01b0\u1eddi \u0111i v\u00e0o gi\u1ea5c ng\u1ee7 nhanh h\u01a1n v\u00e0 ng\u1ee7 ngon h\u01a1n.<\/p>\n\n\n\n

Melatonin l\u00e0 m\u1ed9t lo\u1ea1i hormone m\u00e0 c\u01a1 th\u1ec3 ch\u00fang ta t\u1ea1o ra v\u00e0 c\u00f3 li\u00ean quan \u0111\u1ebfn c\u00e1ch ch\u00fang ta ng\u1ee7. B\u1ed5 sung melatonin \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e0 gi\u00fap c\u1ea3i thi\u1ec7n nh\u1ecbp sinh h\u1ecdc v\u00e0 tho\u00e1t kh\u1ecfi ch\u1ee9ng m\u1ea5t ng\u1ee7.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

4. Qu\u1ea3 \u00f3c ch\u00f3<\/h2>\n\n\n\n

N\u1ebfu b\u1ea1n th\u00edch \u0103n v\u1eb7t v\u00e0o bu\u1ed5i t\u1ed1i mu\u1ed9n, \u0111\u1eebng t\u00ecm \u0111\u1ebfn khoai t\u00e2y chi\u00ean. Thay v\u00e0o \u0111\u00f3, h\u00e3y l\u1ea5y m\u1ed9t n\u1eafm qu\u1ea3 \u00f3c ch\u00f3. Lo\u1ea1i h\u1ea1t n\u00e0y kh\u00f4ng ch\u1ec9 l\u00e0 ngu\u1ed3n cung c\u1ea5p melatonin d\u1ed3i d\u00e0o m\u00e0 c\u00f2n ch\u1ee9a \u0111\u1ea7y axit b\u00e9o omega-3 r\u1ea5t t\u1ed1t cho tim m\u1ea1ch c\u1ee7a b\u1ea1n.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

5. S\u1eefa chua<\/h2>\n\n\n\n

Tryptophan c\u0169ng c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c t\u00ecm th\u1ea5y trong c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m l\u00e0nh m\u1ea1nh nh\u01b0 s\u1eefa chua. N\u1ebfu b\u1ea1n mu\u1ed1n \u0103n nh\u1eb9 b\u1eb1ng s\u1eefa chua v\u00e0o bu\u1ed5i t\u1ed1i mu\u1ed9n, h\u00e3y b\u1ecf qua c\u00e1c lo\u1ea1i ng\u1ecdt v\u00e0 c\u00f3 h\u01b0\u01a1ng v\u1ecb v\u00e0 thay v\u00e0o \u0111\u00f3 l\u00e0 m\u1ed9t c\u1ed1c s\u1eefa chua nguy\u00ean ch\u1ea5t. T\u1ed1t h\u01a1n h\u1ebft, h\u00e3y th\u1eed s\u1eefa chua Hy L\u1ea1p, c\u00f3 nhi\u1ec1u protein h\u01a1n, \u00edt ch\u1ea5t b\u00e9o v\u00e0 carbs h\u01a1n s\u1eefa chua th\u00f4ng th\u01b0\u1eddng.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

6. H\u1ea1t d\u1ebb c\u01b0\u1eddi<\/h2>\n\n\n\n

H\u1ea1t d\u1ebb c\u01b0\u1eddi c\u00f3 nhi\u1ec1u melatonin, vitamin B6 v\u00e0 magi\u00ea, \u0111\u00e2y \u0111\u1ec1u l\u00e0 nh\u1eefng th\u1ef1c ph\u1ea9m gi\u00fap b\u1ea1n ng\u1ee7 ngon v\u00e0 l\u00e2u h\u01a1n.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

7. C\u1ea3i xo\u0103n<\/h2>\n\n\n\n

M\u1ed9t ch\u00e9n c\u1ea3i xo\u0103n c\u1eaft nh\u1ecf c\u00f3 10% l\u01b0\u1ee3ng vitamin B6 \u0111\u01b0\u1ee3c khuy\u1ebfn ngh\u1ecb h\u00e0ng ng\u00e0y (RDA), khi\u1ebfn n\u00f3 tr\u1edf th\u00e0nh m\u1ed9t trong nh\u1eefng th\u1ef1c ph\u1ea9m t\u1ed1t nh\u1ea5t cho gi\u1ea5c ng\u1ee7. C\u01a1 th\u1ec3 t\u1ea1o ra nhi\u1ec1u serotonin v\u00e0 melatonin h\u01a1n khi c\u00f3 \u0111\u1ee7 vitamin B6.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

8. Qu\u1ea3 Kiwi<\/h2>\n\n\n\n

Trong m\u1ed9t nghi\u00ean c\u1ee9u, nh\u1eefng ng\u01b0\u1eddi \u0103n qu\u1ea3 kiwi m\u1ed9t gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7 ng\u1ee7 nhanh h\u01a1n 42% so v\u1edbi nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng \u0103n g\u00ec. M\u1ecdi ng\u01b0\u1eddi cho r\u1eb1ng \u0111i\u1ec1u n\u00e0y ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 x\u1ea3y ra v\u00ec lo\u1ea1i qu\u1ea3 n\u00e0y c\u00f3 nhi\u1ec1u serotonin. Folate, \u0111\u01b0\u1ee3c t\u00ecm th\u1ea5y trong kiwi, \u0111\u01b0\u1ee3c cho l\u00e0 gi\u00fap ng\u0103n ch\u1eb7n c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 gi\u1ea5c ng\u1ee7 nh\u01b0 m\u1ea5t ng\u1ee7.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

9. C\u1ea3i b\u00f3 x\u00f4i<\/h2>\n\n\n\n

\u0110\u00e2y l\u00e0 m\u1ed9t lo\u1ea1i th\u1ef1c ph\u1ea9m kh\u00e1c m\u00e0 nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng ng\u1ee7 \u0111\u01b0\u1ee3c n\u00ean \u0103n nhi\u1ec1u. C\u1ea3i b\u00f3 x\u00f4i c\u00f3 nhi\u1ec1u tryptophan, magi\u00ea, folate v\u00e0 vitamin B.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

10. Ph\u00f4 mai Cottage<\/h2>\n\n\n\n

S\u1eefa chua l\u00e0m b\u1ea1n th\u1ea5t v\u1ecdng? H\u00e3y th\u1eed m\u1ed9t c\u1ed1c pho m\u00e1t nh\u1ecf \u0111\u1ec3 thay \u0111\u1ed5i m\u1ecdi th\u1ee9. Ph\u00f4 mai Cottage ch\u1ee9a nhi\u1ec1u tryptophan v\u00e0 casein. Protein casein l\u00e0 m\u1ed9t lo\u1ea1i protein s\u1eefa \u1edf l\u1ea1i trong c\u01a1 th\u1ec3 b\u1ea1n m\u1ed9t th\u1eddi gian d\u00e0i. B\u1ea1n c\u00f3 th\u1ec3 \u0103n ki\u00eang v\u00e0 v\u1eabn ng\u1ee7 ngon v\u00e0o ban \u0111\u00eam n\u1ebfu \u0103n m\u1ed9t c\u1ed1c pho m\u00e1t.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

11. B\u01a1 h\u1ea1t v\u00e0 b\u00e1nh m\u00ec n\u01b0\u1edbng<\/h2>\n\n\n\n

C\u00e1c lo\u1ea1i h\u1ea1t c\u00f3 nhi\u1ec1u tryptophan, v\u00e0 b\u00e1nh m\u00ec n\u01b0\u1edbng c\u00f3 nhi\u1ec1u carbs khi\u1ebfn b\u1ea1n bu\u1ed3n ng\u1ee7. Ch\u00fang k\u1ebft h\u1ee3p v\u1edbi nhau l\u00e0m m\u1ed9t m\u00f3n \u0103n nh\u1eb9 tuy\u1ec7t v\u1eddi \u0111\u1ec3 \u0103n tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

12. H\u1ea1nh nh\u00e2n<\/h2>\n\n\n\n

Melatonin l\u00e0 m\u1ed9t lo\u1ea1i hormone th\u00f4ng b\u00e1o cho c\u01a1 th\u1ec3 b\u1ea1n bi\u1ebft khi n\u00e0o c\u1ea7n chu\u1ea9n b\u1ecb cho gi\u1ea5c ng\u1ee7. H\u1ea1nh nh\u00e2n l\u00e0 m\u1ed9t lo\u1ea1i th\u1ef1c ph\u1ea9m c\u00f3 r\u1ea5t nhi\u1ec1u ch\u1ea5t n\u00e0y.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

13. Hummus<\/h2>\n\n\n\n

\u0110\u1eadu g\u00e0, \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng \u0111\u1ec3 l\u00e0m hummus, l\u00e0 m\u1ed9t ngu\u1ed3n t\u1ef1 nhi\u00ean c\u1ee7a t\u1ea5t c\u1ea3 c\u00e1c vitamin v\u00e0 kho\u00e1ng ch\u1ea5t gi\u00fap b\u1ea1n d\u1ec5 ng\u1ee7, nh\u01b0 tryptophan v\u00e0 vitamin B6.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

14. B\u1ed9t y\u1ebfn m\u1ea1ch<\/h2>\n\n\n\n

M\u1ed9t b\u00e1t b\u1ed9t y\u1ebfn m\u1ea1ch \u1ea5m lu\u00f4n khi\u1ebfn t\u00f4i c\u1ea3m th\u1ea5y d\u1ec5 ch\u1ecbu h\u01a1n. C\u00f3 l\u1ebd l\u00e0 do c\u00f3 nhi\u1ec1u tryptophan v\u00e0 vitamin B trong \u0111\u00f3!<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

15. B\u00e1nh quy ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t<\/h2>\n\n\n\n

N\u1ebfu b\u1ea1n kh\u00f4ng mu\u1ed1n qu\u00e1 no tr\u01b0\u1edbc khi \u0111i ng\u1ee7, h\u00e3y th\u1eed \u0103n v\u1eb7t v\u1edbi m\u1ed9t s\u1ed1 lo\u1ea1i b\u00e1nh quy gi\u00f2n l\u00e0m t\u1eeb ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t. \u0110\u00e2y l\u00e0 nh\u1eefng th\u1ef1c ph\u1ea9m gi\u00e0u carbs ph\u1ee9c h\u1ee3p c\u00f3 th\u1ec3 \u1ed5n \u0111\u1ecbnh l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u su\u1ed1t \u0111\u00eam.<\/p>\n\n\n\n

\"\"<\/figure>\n","protected":false},"excerpt":{"rendered":"

H\u1ea7u h\u1ebft c\u00e1c chuy\u00ean gia \u0111\u1ec1u n\u00f3i r\u1eb1ng b\u1ea1n kh\u00f4ng n\u00ean \u0103n nhi\u1ec1u ngay tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Nh\u01b0ng \u0111\u1ed3 \u0103n nh\u1eb9 v\u00e0o \u0111\u00eam khuya c\u00f3 t\u1ea1o ra s\u1ef1 kh\u00e1c bi\u1ec7t trong vi\u1ec7c b\u1ea1n ng\u1ee7 ngon kh\u00f4ng? C\u00e1c nh\u00e0 khoa h\u1ecdc n\u00f3i r\u1eb1ng t\u1ea5t c\u1ea3 ph\u1ee5 thu\u1ed9c v\u00e0o nh\u1eefng g\u00ec b\u1ea1n \u0103n tr\u01b0\u1edbc khi \u0111i ng\u1ee7. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 danh s\u00e1ch m\u1ed9t s\u1ed1 th\u1ef1c ph\u1ea9m t\u1ed1t nh\u1ea5t l\u00e0m \u0111\u1ed3 \u0103n nh\u1eb9 tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/p>\n","protected":false},"author":4,"featured_media":9279,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[372,375,373],"tags":[378,376,377,379],"class_list":["post-9311","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-che-do-an-tot-cho-suc-khoe","category-thu-thuat-an-uong","category-thuc-pham-tot-cho-tinh-than","tag-do-an-truoc-khi-ngu","tag-food-hacks-vi","tag-giac-ngu-ngon","tag-ngu-ngon"],"yoast_head":"\n15 lo\u1ea1i th\u1ef1c ph\u1ea9m t\u1ed1t nh\u1ea5t n\u00ean \u0103n tr\u01b0\u1edbc khi ng\u1ee7 \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon h\u01a1n - Thi\u00ean h\u00e0 th\u1ef1c ph\u1ea9m xanh<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/greenlaxy.com\/vi\/15-loai-thuc-pham-tot-nhat-nen-an-truoc-khi-ngu-de-co-giac-ngu-ngon-hon\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"15 lo\u1ea1i th\u1ef1c ph\u1ea9m t\u1ed1t nh\u1ea5t n\u00ean \u0103n tr\u01b0\u1edbc khi ng\u1ee7 \u0111\u1ec3 c\u00f3 gi\u1ea5c ng\u1ee7 ngon h\u01a1n\" \/>\n<meta property=\"og:description\" content=\"H\u1ea7u h\u1ebft c\u00e1c chuy\u00ean gia \u0111\u1ec1u n\u00f3i r\u1eb1ng b\u1ea1n kh\u00f4ng n\u00ean \u0103n nhi\u1ec1u ngay tr\u01b0\u1edbc khi \u0111i ng\u1ee7. 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