ʻOi aku ka poʻe e moe i ka pō pōloli a makemake i ka ʻai. ʻAi i ka pō ʻAʻole ʻōlelo ʻia, ʻoi aku ka nui o ke kaumaha. I kēlā hihia "He aha kāu e ʻai ai inā pōloli? ʻO ka mea i ʻai ʻia i ka pō, ʻaʻole ia e kaumaha?"
ʻAʻohe mea hoʻomaʻamaʻa kūpono no kahi pō. Eia nō naʻe, aia kekahi mau mea koʻikoʻi e hoʻomanaʻo no ke olakino a ʻaʻole e piʻi ke kaumaha.
Ma mua o ka moe, ʻoluʻolu,hau kalimaʻAʻole maikaʻi nā meaʻai me ka waiwai ʻole a me nā calorie kiʻekiʻe, e like me nā keke a i ʻole nā ʻōpala.
ʻO kēia mau meaʻai, i hana ʻia me nā momona maikaʻi ʻole a me ke kō, e hoʻoulu i kou ʻai, e hoʻoulu ai i ka ʻai nui. Hiki ke loaʻa nā kūlana ma mua o kāu mau calorie i kēlā me kēia lā.
Inā makemake ʻoe i ka ʻono, pono e ʻai i ka hua i ka pō. Hiki iā ʻoe ke ʻai i ke kokoleka ʻeleʻele a makemake paha i nā meaʻai paʻakai. ʻo kahi laʻana; he lima nati.
ʻO ka ʻai ʻana i nā ʻakika paʻakikī e like me nā huaʻai a me nā mea kanu e hāʻawi iā ʻoe i ka ikehu. ʻO ka hui pūmua a me ka momona e hoʻopiha iā ʻoe i ka pō. Kōkua ia i ka paʻa o ke kō koko.
E like me kēia mau ʻōlelo aʻoaʻo,He aha kāu e ʻai ai ke pōloli ʻoe?" "He aha ka mea i ʻai ʻia i ka pō, ʻaʻole e piʻi kou kaumaha?" E ʻimi kākou i nā pane i kāu mau nīnau.
He aha kāu e ʻai ai inā pōloli?
ʻO ke kānāwai maʻamau e pili ana i ka ʻai ʻana i ka pō, ʻo ia ka hoʻopau ʻana i ka ʻai ʻana i 3 mau hola ma mua o ka moe. g no keiaʻO nā meaʻai āu e makemake ai; Pono ia he ʻano ʻaʻole i loaʻa ka waiwai caloric kiʻekiʻe, ʻaʻole e hoʻopilikia iā ʻoe i ka wā hiamoe a hoʻoulu i ka reflux, a e hoʻopiha iā ʻoe.
E nānā i ka papa inoa o nā meaʻai hiki iā ʻoe ke koho e pale i ke kō a hoʻohui i nā ʻekolu o ka momona, nā ʻakika a me ka protein.
Oatmeal a me ka meli
he polaNā ʻoka i ʻōwili ʻia Hiki ke loaʻa ka hopena sedative i ka ʻōnaehana nerve. He waiwai nui ka oats i ka calcium, phosphorus, potassium, silicon and magnesium, i mea pono e kākoʻo i ka hiamoe maikaʻi.
Hiki i ka meli ke lilo i mea ʻai hiki iā ʻoe ke ʻai ma kahi o nā meaʻai sugary. Loaʻa iā ia kahi hui kūlohelohe i kapa ʻia ʻo "orexin" pono e hoʻomākaukau i ka lolo no ka hiamoe.
Tuna
Tuna Ma muli o kona kiʻekiʻe o ka protein, hāʻawi ia i ka hoʻoheheʻe lohi a he meaʻai maikaʻi loa ia no ka pō. He meaʻai haʻahaʻa-calorie a me ke kō ʻole no ka hiamoe ʻana o ka pō.
me ka waiū
He huahana waiu maikaʻi loa ia e pili ana i ka protein kiʻekiʻe a me ka hoʻolohi lohi. Hiki iā ʻoe ke loaʻa kekahi mau strawberries ma ka ʻaoʻao e ʻono i ka cheese.
ʻO ka palaoa a me ka waiū
Loaʻa i nā kīʻaha holoʻokoʻa nā haʻalulu paʻakikī e hoʻonui ai i ke serotonin no ka hiamoe mālie a ʻoluʻolu. E ʻeli mālie ʻia nā cereals fibrous i ka pō, a e hāʻawi ka waiū i ka mālie.
Huamoa paila
huaHe waiwai nui ia i ka protein a he meaʻai lohi a kōkua i ka hiamoe i ka pō.
maia
Ma ke ʻano he meaʻai haʻahaʻa momona a kiʻekiʻe, kōkua ka maiʻa i ka mālama ʻana i ka serotonin a me ka melatonin hormones, e kōkua ana i ka hoʻomaha a me ka hiamoe.maiaKōkua ia i ka hoʻomaha ʻana i nā ʻiʻo luhi a me ka hana ʻole ma muli o kona ʻano magnesium a me ka potassium.
kamako iki
"He aha kāu e ʻai ai ke pōloli ʻoe?" ʻO Cherry kekahi o nā koho maikaʻi loa no ʻO kēia hua liʻiliʻi, kahi kumu maoli o ka melatonin, he hopena hoʻomaha a hoʻomaha i ka noʻonoʻo ke ʻai ʻia i ka pō. Houkamako ikiHiki iā ʻoe ke koho i ka wai cherry, cherry maloʻo, loaʻa nā hopena like.
Inā pōloli maoli ʻoe, e lawe i kahi lima ma mua o kou moe ʻana.ʻalemona Hiki iā ʻoe ke ʻai. Hāʻawi ia i ka saturation ma muli o kona momona momona, a ʻo ka mea magnesium e kōkua iā ʻoe e hiamoe maikaʻi ma ka pale ʻana i ka puʻuwai.
ʻO ka ʻai ʻana i ka pō ʻaʻole ia he ʻai i nā mea āu e ʻike ai i loko o ka pahu hau. Pono ʻoe e hana i nā koho meaʻai e kōkua iā ʻoe e hiamoe a ʻaʻole e hoʻopilikia iā ʻoe.
