Introduction: The college entrance examination is approaching, and students are often in a state of high tension, leading to insomnia for many, which brings about much distress and trouble. While sleeping pills can temporarily alleviate the problem of insomnia, "all medicine has some toxicity." Long-term use not only has side effects but can also lead to drug dependence. In fact, sleep can be regulated through diet. Here are 10 foods recommended for students to calm the mind and aid sleep, helping to relieve stress and get a good night's rest.
1. Milk
Milk is one of the oldest natural beverages, known as "white blood," and its importance to the human body is self-evident. Milk is rich in minerals such as calcium, phosphorus, iron, zinc, copper, manganese, and molybdenum. Most notably, milk is the best source of calcium for the human body, and its calcium-to-phosphorus ratio is very appropriate, facilitating calcium absorption. It has a complex composition with at least 100 different components, mainly water, fat, phospholipids, protein, lactose, and inorganic salts.
Moreover, milk has a sleep-aiding effect. Milk contains two substances that promote sleep: one is tryptophan, which can promote the secretion of serotonin, a neurotransmitter that induces drowsiness, from nerve cells in the brain; the other is a peptide that regulates physiological functions, making people feel comfortable all over, which helps relieve fatigue and fall asleep. For those with neurasthenia caused by physical weakness, the sedative effect of milk is even more pronounced. Drinking a glass of milk before bed can induce sleep and is especially suitable for middle-aged and elderly people.
Milk Custard
2. Millet
Millet contains more protein than rice. Every 100 grams contains 1.7 grams of fat and 76.1 grams of carbohydrates, which are not lower than those of rice or wheat. Carotene, which is not found in most grains, is present in 0.12 milligrams per 100 grams of millet. The content of vitamin B1 in millet ranks first among all grains. Furthermore, among all grains, millet is the richest in tryptophan. In addition, millet contains a large amount of starch, which can easily make people feel full and promote insulin secretion, thereby increasing the amount of tryptophan entering the brain.
According to chemical analysis, the nutrients in millet reach as many as 18 types, containing 17 amino acids, including 8 essential amino acids for the human body. Amino acids can promote the secretion of melatonin in the human body, so eating millet porridge can have a hypnotic, health-preserving, and beautifying effect.
Dried Fruit Millet Chiffon Cake
3. Walnuts
Walnut kernels are rich in nutrients, containing 15-20 grams of protein, more fat, and 10 grams of carbohydrates per 100 grams. They also contain various trace elements and minerals essential for the human body, such as calcium, phosphorus, and iron, as well as multiple vitamins like carotene and riboflavin. They are beneficial to the human body and can strengthen the brain. Moreover, walnuts are a good nutritional tonic that has been proven to improve sleep quality and are often used to treat symptoms such as neurasthenia, insomnia, forgetfulness, and excessive dreaming. The specific method is to mix them with black sesame seeds, pound them into a paste, and take 15 grams before bed for a very significant effect. Animal experiments have shown that a diet containing walnut oil mixed with fats can increase body weight and serum albumin, while the increase in blood cholesterol levels is slower, making walnuts a rare high-fat nutritional supplement.
Almond Walnut Drink
4. Jujubes
Jujubes, also known as Chinese red dates, are characterized by their very high vitamin content, earning them the reputation of "natural vitamin pills." They have the effects of nourishing yin, supplementing yang, and nourishing the blood. Li Shizhen, in his "Compendium of Materia Medica," said: "Jujubes are sweet in taste and warm in nature, able to tonify the middle energizer, replenish qi, nourish blood, and promote the production of body fluids, used for treating 'spleen weakness, poor appetite, loose stools, and qi and blood deficiency.'" Regular consumption of jujubes can treat physical weakness, neurasthenia, disharmony of the spleen and stomach, indigestion, fatigue-induced coughing, anemia, and emaciation. Its liver-nourishing and anti-cancer functions are particularly prominent, hence the saying, "Eat three jujubes a day, and you won't look old at a hundred."
Modern research shows that jujubes are rich in nutrients such as protein, vitamin C, calcium, phosphorus, and iron, and have the effects of nourishing the five organs, benefiting the spleen and stomach, and nourishing blood to calm the mind. They have a significant therapeutic effect on dreaminess, insomnia, and mental confusion caused by qi and blood deficiency. After dinner, drink jujube soup, or take pitted red dates, boil them until soft, add rock sugar and donkey-hide gelatin, and simmer over low heat into a paste. Take 1-2 spoonfuls before bed.
Honey Date and Chestnut Rice Dumpling
5. Honey
"Food therapy" with honey has a history of several thousand years in China. Honey is rich in nutrition, containing about 70% glucose and fructose, as well as proteins, inorganic salts, organic acids, various vitamins, and substances such as calcium, magnesium, potassium, and phosphorus. Traditional Chinese medicine believes that honey has the effects of tonifying the middle energizer, calming the five organs, harmonizing all medicines, and neutralizing all toxins, and is effective for insomnia caused by neurasthenia. The various enzymes and minerals in honey also work synergistically to improve human immunity. Experimental research has proven that feeding honey to mice can enhance their immune function. Abroad, honey is often used to treat colds and pharyngitis; the method is to add two tablespoons of honey and one-quarter teaspoon of fresh lemon juice to a glass of water and drink 3-4 cups daily.
Honey Small Bread
Power pressure pan curry beef
Susuki
Pumpkin apple juice
Big chocolate mousse cake
♪ Burning potatoes ♪