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Can you try to read the following short article written in Chinese language, Mandarin? If you are Chinese beginner, I recommend you go to English translation bellow, first, then come back to the Chinese article.

有利于睡眠的健康饮食

我们都知道一个好的睡眠对我们的健康和生活至关重要,让我们一起学习一些有利于睡眠的有关知识,睡得更香更甜!

晚餐

吃什么,吃多少,何时吃直接影响每个人的睡眠。由于我们的消化系统在夜间减慢,所以很难消化大量或难消化的食物。俗话说晚吃少喝少,并尽量在傍晚早吃晚餐,最好睡前3-4小时。

食品

有些食物有助于睡眠,也有一些食物干扰睡眠。

有利于睡眠的食物

以下食品含有镇静神经系统的成分,有利于更好地睡眠。基本上来说含高碳水化合物和钙,但蛋白质的含量低或中等的食物是理想的促进睡眠的食品。

乳制品:牛奶,酸奶,奶酪
大豆食品:豆浆,豆腐,大豆
海鲜:牡蛎,金枪鱼
家禽:火鸡
全谷物:小麦,糙米,燕麦
蔬菜:绿叶蔬菜,莴苣
豆类
蘑菇
坚果:杏仁,花生,核桃
蜂蜜
水果:香蕉,木瓜,柚子
鸡蛋
种子:芝麻,葵花籽

建议

为了有个良好的夜间睡眠,我们建议上床睡觉1-2小时之前,尝试:

一杯加蜂蜜的热牛奶(这是最古老和最佳防治失眠的良方)
全谷类营养餐加低脂肪牛奶
燕麦和葡萄干饼干加一杯低脂肪牛奶
一片全麦烤面包配上一片低脂肪奶酪
加蜂蜜的芝麻糊
一个香蕉
一个柚子

不利于睡眠的食物

咖啡位居榜首,所以,为了获得良好的睡眠,睡前应避免含咖啡因的食物和饮料。巧克力和一些饮料含有大量的咖啡因。建议晚餐不进食含咖啡因的食物和饮料。酒精和尼古丁也是应该避免的东西。

一些不利于睡眠的食物:

咖啡

可乐
巧克力

高脂肪的食物
辛辣食品
咸的食物
高糖食物
西红柿
马铃薯
洋葱

因为每个人身体消除咖啡因的能力不同,每个人对咖啡因的刺激作用的敏感性也大不同。对于敏感的人,即使是少量的咖啡因,如无咖啡因的咖啡或巧克力都可能足以导致失眠。

让我们养成一个健康的饮食习惯, 吃得好,睡得好,更健康!

Translation

Healthy Eating for a Better Sleep

As we all know that a good sleep benefits our life, let’s learn these eating tips to get a better sleep.

Dinner

What, how much, and when to eat dinner affect everybody’s sleep directly. Because our digestive system slows at night, it is harder to digest late meals, it is highly recommended to avoid eating a large meal including foods and drinks within two hours of bed, and try to make dinnertime earlier in the evening, ideally 3-4 hours before bed, and avoid heavy, rich foods as bedtime snacks as well.

Food

Some types of food help our sleep while others can interfere with sleep.

Foods help sleep
The following are some of foods, which have a calming and soothing effect on the nervous system, and some of them also boost serotonin, which promotes better sleep. Basically, foods that are high in carbohydrates and calcium, and medium-to-low in protein are ideal for promoting sleep.

Dairy food: milk, yogurt, cheese
Soy food: soy milk, tofu, soybean nuts
Seafood: oyster, tuna
Poultry: turkey
Whole grains: wheat, brown rice, and oats
Vegetables: lettuce, green leaves
Beans
Mushrooms
Nuts: almond, peanut, walnut
Honey
Fruits: banana, papaya, grapefruit
Eggs
Seeds: sesame seeds, sunflower seeds

Recommendations

For a good night’s sleep, 1-2 hour before you go to bed, we suggest to try:

A glass of warm milk with honey (one of the oldest and best remedies for insomnia)
Whole-grain cereal with low-fat milk
Oatmeal and raisin cookies and a glass of low-fat milk
One slice of whole wheat toast topped with a small slice of low-fat cheese
Rice cake topped with a slice turkey breast
Ground sesame seeds with warm hot water added a little bit honey
A banana
A grapefruit

Foods that can interfere with sleep
Caffeine is the top one on the list, so we should avoid caffeine-containing foods and drinks before bed to get a good sleep. Chocolate and many soft drinks including diet soft drinks have substantial amounts of caffeine. Eliminating these foods and drinks from our evening meal routine is recommended for improved sleep. Alcohol and nicotine are the ones rank high in the list; we should avoid them as well.
Some of the foods that can interfere with sleep:

Coffee
Alcohol
Cola
Chocolate
Tea
Fatty foods
Spicy foods
Salty foods
High sugar foods
Tomato
Potato
Onion

Depends on how quickly your body can eliminate caffeine, the sensitivity to the stimulant effects of caffeine varies greatly from one person to another. For sensitive person, even small amounts of caffeine such as those found in decaffeinated coffee or chocolate, may be enough to cause insomnia. Alcohol was proved scientifically produces a number of sleep-impairing effects, including disrupts serotonin levels.

Let’s create a healthy eating habit and have a better sleep, be healthier!

How are you doing? If you do not understand the Chinese article much, it's ok. I guess you are in beginners' level. As long as you continue learning Chinese language, Mandarin, you will reach a higher level.

Interested in learning Chinese language, Mandarin? Welcome to Chinese lessons with Kids Chinese Podcast!

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