多种氨基酸的作用(8种必备的维生素和矿物质，帮助你改善睡眠)

濡傛灉浣犲拰澶у鏁颁汉涓€鏍凤紝浣犲彲鑳戒細瀵逛笅闈㈡墍鎻忚堪鐨勯儴鍒嗕骇鐢熷叡楦?

鍠濅簡涓€鏉挅鍟″悗锛屼綘寮€濮嬩簡缇庡ソ鐨勪竴澶┿€備綘鐔繃浜嗘棭鏅ㄢ€斺€斿苟涓旇刀涓婁簡涓€涓揩閫**鍗堥閿荤偧锛岀劧鍚庡湪涓嬪崍2鐐规垨4鐐瑰乏鍙筹紝浣犻櫡鍏ヤ簡娑堟矇銆備綘瑙夊緱鑷繁鍙互鍦ㄥ憳宸ヤ紤鎭閲屽緟涓?涓皬鏃讹紝浣嗕綘鐭ラ亾锛屽湪浣犵粨鏉熶竴澶╃殑宸ヤ綔涔嬪墠锛岃繕鏈夊緢澶氫簨鎯呴渶瑕佸鐞嗐€備綘鍚戣嚜宸变繚璇佹櫄涓婁細鏃╃偣鐫¤锛屽亣濡傚崐澶滈啋鏉ワ紝浣犱篃涓嶄細涓€鐩寸洴鐫€鎵嬫満鐩村埌鍑屾櫒銆?/span>

涓嬬彮鍥炲鐨勮矾涓婏紝浣犲張鍠濅簡涓€鏉挅鍟★紝鐒跺悗寮€濮嬪拰瀛╁瓙鍙婂浜哄潗鍦ㄤ竴璧峰悆鏅氶キ锛屾妸纰楃鏀捐繘娲楃鏈猴紝杩樿涓烘槑澶╂棭涓婄殑婕旇鍋氫竴涓€荤粨銆備綘鎰熻鑷繁寰堢疮锛屼絾涓嶇煡鎵€鎺紝鎵€浠ヤ綘鐪嬩簡涓€闆嗚嚜宸辨渶鍠滄鐨勮妭鐩紝鑺变簡涓€涓皬鏃跺畬鎴愪綘鐨凱PT锛岃繖鏃朵綘鍙戠幇宸茬粡鏄櫄涓?0鐐瑰崐浜嗭紝浣犳劅鍒扮瓔鐤插姏灏姐€?/span>

浣犱笂搴婄潯瑙夛紝浣嗕綘骞舵病鏈夋椂闂村彲浠ユ斁鏉句笅鏉ワ紝鎵€浠ヤ綘韬哄湪閭ｉ噷鐪嬬潃澶╄姳鏉匡紝鍚潃浣犱即渚ｅ儚闆烽福涓€鑸殑鎵撻季澹般€傜粓浜庯紝浣犲叆鐫′簡锛屼絾鍗村湪鍥涗釜灏忔椂鍚庣殑鍑屾櫒閱掓潵锛岀劧鍚庡啀涔熺潯涓嶇潃浜嗏€︹€?/span>

浣犲緢绱紝涓轰粈涔堝氨涓嶈兘鐫¤鍛紵

鏈夋椂锛岀敱浜庢垜浠湪鏃ュ父鐢熸椿涓仛鍑哄緢澶氳惀鍏讳笉鑹殑閫夋嫨锛屾垜浠韩浣撶殑鐫＄湢鍛ㄦ湡浼氭湁鐐规贩涔便€傛垜浠湪璺戞鏃跺悆蹇锛岄敊杩囦簡鎴戜滑韬綋姝ｅ父杩愪綔鍜屽钩绋宠繍琛屾墍闇€瑕佺殑閲嶈钀ュ吇銆備竴涓汉鐨勮韩浣撳湪楗涓嶅悎鐞嗙殑鎯呭喌涓嬪彧鑳芥甯歌繍杞繖涔堥暱鏃堕棿锛岀劧鍚庡湪鏌愪竴鏃跺埢灏变細鍑虹幇闂銆?/span>

杩欑瘒鏂囩珷灏嗗悜浣犲睍绀?绉嶇淮鐢熺礌锛岀熆鐗╄川鍜岃ˉ鍏呭墏锛屽府鍔╀綘鑾峰緱鏇村ソ鐨勭潯鐪狅紝澧炲姞浣犵殑鑳介噺鍜屾晥鐜囷紝璁╀綘鐪嬭捣鏉ュ拰鎰熻鏇村ソ锛?/span>

鎻愰啋涓€鍙?

鍦ㄤ娇鐢ㄧ淮鐢熺礌鐫＄湢鎴栧湪楗涓坊鍔犺ˉ鍏呭墏涔嬪墠锛屼竴瀹氳鍏堝挩璇㈠尰鐢熸垨鑽墏甯堬紝鍥犱负鏈変簺缁寸敓绱犱綘鍙兘浼氳繃閲忔憚鍏ワ紝姣斿閾併€佽剛婧舵€х淮鐢熺礌A銆丏鍜孠銆?/span>

鍖荤敓銆佽嵂鍓傚笀鎴栬惀鍏诲笀浼氱粰浣犲叿浣撶殑寤鸿锛屽憡璇変綘鍙兘闇€瑕佸灏戣ˉ鍏呭墏锛屽洜涓烘湁浜涜ˉ鍏呭墏涓嶉€傚悎瀛曞銆佸摵涔虫湡濡囧コ鎴栨偅鏈夋煇浜涚柧鐥呯殑浜烘湇鐢ㄣ€?/span>

1.缁寸敓绱燚

澶у鏁颁笓瀹惰涓猴紝缁寸敓绱燚瀹為檯涓婁笉鏄淮鐢熺礌锛岃€屾槸涓€绉嶅湪闃冲厜甯姪涓嬪湪浣撳唴浜х敓鐨勬縺绱犮€?/span>

缇庡浗鍥藉鐢熺墿鎶€鏈俊鎭腑蹇?National Center for Biotechnology Information)鍙戣〃鐨勪竴椤硅崯钀冨垎鏋愬彂鐜帮紝缁寸敓绱燚鐨勭己涔忓疄闄呬笂涓庣潯鐪犻殰纰嶇殑椋庨櫓鏈夊叧锛屽綋浣撳唴鐨勭淮鐢熺礌D涓嶈冻20 ng/mL灏变細澧炲姞鐫＄湢闅滅鐨勯闄┿€?/span>

浣犲彲浠ヤ粠琛ュ厖鍓傚拰闃冲厜涓幏寰楃淮鐢熺礌D锛佷竴浜涘瘜鍚淮鐢熺礌D鐨勯鐗╂湁楦¤泲銆侀矐楸笺€侀噾鏋奔鍜岃槕鑿囥€?/span>

鍚戜綘鐨勫尰鐢熸垨鑽墏甯堝挩璇竴涓嬩綘鐩墠鐨勭淮鐢熺礌D姘村钩锛屼互鍙婁綘搴旇琛ュ厖澶氬皯銆傚洜涓虹淮鐢熺礌D鏄竴绉嶈剛婧舵€х淮鐢熺礌锛屽畠鍙互鍌ㄥ瓨鍦ㄤ綘鐨勮韩浣撻噷锛屽鏋滃惈閲忚繃楂樺氨浼氫腑姣掋€?/span>

杩囬噺鐨勭淮鐢熺礌D涔熶笉涓€瀹氭槸瀹夊叏鐨勶紝灏ゅ叾鏄綋浣犵敤闃冲厜鏉ヨ瀹冧骇鐢熶綘鎵€闇€鐨勭淮鐢熺礌D鏃躲€?/span>

2.缁寸敓绱燛

2011骞翠竴椤瑰叧浜庣淮鐢熺礌E绁炵粡淇濇姢浣滅敤鐨勭爺绌惰〃鏄庯紝缁寸敓绱燛鍙互棰勯槻鐫＄湢鍓ュず寮曡捣鐨勮蹇嗘崯浼わ紝骞朵娇娴烽┈鎶楁哀鍖栨満鍒跺湪鐫＄湢鍓ュず鏈熼棿姝ｅ父鍖栥€?/span>

闄ゆ涔嬪锛岀淮鐢熺礌E杩樻槸涓€绉嶅己澶х殑鎶楁哀鍖栧墏鈥斺€斾繚鎶よ韩浣撶粍缁囧厤鍙楄嚜鐢卞熀鐨勬崯浼わ紝骞跺湪鍋ュ悍琛拌€佷腑鍙戞尌浣滅敤銆?/span>

瀹冭繕鏈夊姪浜庝繚鎸佸厤鐤郴缁**寮哄ぇ锛屽绾㈢粏鑳炵殑褰㈡垚寰堥噸瑕侊紝骞跺府鍔╄韩浣撲娇鐢ㄧ淮鐢熺礌K銆?/span>

钁佃姳绫姐€佹潖浠佸拰灏忛害鑳氳娊娌归兘鏄惈鏈夌淮鐢熺礌E鐨勯鐗╋紝鍚噺鐩稿閫備腑銆備綘涔熷彲浠ュ湪澶у鏁拌嵂搴椾拱鍒拌兌鍥婂舰寮忕殑銆?/span>

缁寸敓绱燛鏄彟涓€绉嶈剛婧舵€х淮鐢熺礌锛屾墍浠ヨ鍜ㄨ鍖荤敓鎴栬嵂鍓傚笀鏉ヨ瘎浼颁綘鐨勯渶姹傘€?/span>

3.B鏃忕淮鐢熺礌

鏈?绉岯鏃忕淮鐢熺礌瀵逛綘鐨勫仴搴疯嚦鍏抽噸瑕侊紝缁熺О涓築鏃忓鍚堢淮鐢熺礌銆備竴浜涙柊鍏寸殑鐮旂┒琛ㄦ槑锛屾煇浜沚鏃忕淮鐢熺礌鈥斺€旂‘鍒囧湴璇存槸B3銆丅5銆丅6銆丅9鍜孊12鈥斺€旀湁鍔╀簬璋冭妭浜轰綋鑹叉皑閰哥殑渚涘簲锛岃€岃壊姘ㄩ吀鍙嶈繃鏉ュ張鏈夊姪浜庝汉浣撲骇鐢熻お榛戞縺绱犮€傝お榛戞縺绱犳槸浣撳唴浜х敓鐨勪竴绉嶈浜烘槒鏄忔鐫＄殑婵€绱犮€?绋嶅悗浼氳缁嗕粙缁嶈壊姘ㄩ吀鍜岃お榛戠礌)銆?/span>

澶у鏁板鍚堢淮鐢熺礌涓兘鍚湁b鏃忕淮鐢熺礌锛屾垨鑰呬綘涔熷彲浠ヨ嚜宸辫喘涔癰鏃忓鍚堢淮鐢熺礌琛ュ厖鍓傘€傚仴搴枫€佸叏闈㈢殑楗锛屽寘鎷ぇ閲忕殑鍏ㄨ胺鐗┿€佽倝绫汇€佹按鏋滃拰钄彍锛岄€氬父灏卞彲浠ヤ负韬綋鎻愪緵涓€涓壇濂界殑鍩虹閲忎簡銆?/span>

4.閽欏拰闀?/span>

杩欎袱绉嶇熆鐗╄川缁忓父鍦ㄧ潯鍓嶄竴璧锋帹鑽愶紝鍥犱负瀹冧滑閮藉湪鑲岃倝鏀剁缉鍜屾斁鏉句腑鍙戞尌浣滅敤銆?/span>

浜轰滑璁や负锛岄挋鍜岄晛鐨勭己涔忎細瀵艰嚧鏁村鐨勭潯鐪犱腑鏂紝鑰岄挋涓庤壊姘ㄩ吀(鍙︿竴绉嶄笌鍥板€︽湁鍏崇殑婵€绱?浼氫竴璧蜂骇鐢熻お榛戞縺绱狅紝鏈夊姪浜庝績杩涚潯鐪犮€傛參鎬уけ鐪犱篃鏄晛缂轰箯鐨勬渶鍒濈棁鐘朵箣涓€銆?/span>

瀵屽惈缁胯壊钄彍銆佸潥鏋滃拰绉嶅瓙鐨勯ギ椋熷彲浠ョ‘淇濅綘鑾峰緱闀佸拰閽欙紝浣犱篃鍙互鍦ㄤ换浣曡嵂搴楄喘涔板惈鏈夎繖涓ょ鎴愬垎鐨勮ˉ鍏呭墏銆?/span>

5.鑼舵皑閰?/span>

鑼舵皑閰告槸涓€绉嶇濂囩殑姘ㄥ熀閰革紝瀛樺湪浜庤尪鍙朵腑鈥斺€斿挨鍏舵槸缁胯尪鈥斺€斿拰涓€浜涜槕鑿囦腑銆?/span>

鑼舵皑閰稿彲浠ュ寮哄ぇ鑴戜腑涓€浜涙湁鍔╀簬璋冭妭鐫＄湢鐨勫寲瀛︾墿璐?濡傚宸磋兒銆佄?姘ㄥ熀涓侀吀鍜岃娓呯礌)銆傚畠杩樿兘闄嶄綆澶ц剳涓叿鏈夊叴濂嬩綔鐢ㄧ殑鍖栧鐗╄川銆?/span>

涓撳璁や负锛屽畠鏈夊姪浜庡紩璧峰洶鍊︼紝鍔犲揩鍏ョ潯鐨勬椂闂达紝骞舵敼鍠勭潯鐪犺川閲忋€?/span>

濡備笂鎵€杩帮紝浣犲彲浠ヤ粠缁胯尪涓緱鍒拌尪姘ㄩ吀銆傜劧鑰岋紝浣犱篃鍙互鍦ㄨ澶氳嵂搴楁壘鍒板畠鐨勫叾浠栬ˉ鍏呭舰寮忋€?/span>

6.閾?/span>

浣庨搧姘村钩鐨勯瑕佺棁鐘舵槸鐤插姵鍜岀潯鐪犻殰纰嶃€備綆閾佹按骞宠璁や负鏄笉瀹佽吙缁煎悎寰佺殑涓€涓富瑕侀闄╁洜绱狅紝鍙互瀵艰嚧澶辩湢鎴栧け鐪犵棁銆?/span>

浣庨搧杩樹細瀵艰嚧鐒﹁檻鎰燂紝杩欎篃浼氳鐫＄湢鍙樺緱鑹伴毦銆?/span>

璁╁尰鐢熸鏌ヤ竴涓嬩綘鐨勯搧鍚噺銆傚鏋滀綘鐨勮鍘嬪緢浣庯紝浠栦滑灏变細鎺ㄨ崘涓€绉嶉搧琛ュ厖鍓傘€傚湪杩欓噷锛屼綘杩樺簲璇ョ煡閬擄紝鎴戜滑鐨勮韩浣撲粠鍔ㄧ墿婧愬惛鏀剁殑閾佹槸浠庢鐗╂簮鍚告敹鐨?鍒?鍊嶏紒

灏忚创澹細缁寸敓绱燙鏈夊姪浜庝綘鐨勮韩浣撳惛鏀堕搧锛屾墍浠ヨ瘯鐫€鐢ㄨ嫻鏋滄垨姗欐眮鏉ヨˉ鍏呮帹鑽愮殑琛ュ厖鍓傚惂锛?/span>

浠ヤ笅椋熺墿鍚搧閲忛珮:

鐦︾墰鑲夈€佺墶铔庯紝楦¤倝锛岀伀楦★紝璞嗙被鍜屾墎璞嗭紝璞嗚厫锛岀儰鍦熻眴锛岃叞鏋滐紝娣辩豢鑹插彾钄彍锛屽鑿犺彍锛屽己鍖栨棭椁愯胺鐗╋紝鍏ㄩ害鍜屽己鍖栭潰鍖呫€?/span>

7.瑜粦婵€绱?/span>

瑜粦婵€绱犳槸韬綋鑷劧浜х敓鐨勪竴绉嶆縺绱狅紝瀹冧細璁╀綘鎰熷埌鍥板€︺€?/span>

濡傛灉浣犵潯鐪犳湁鍥伴毦锛屼綘涔熷彲浠ユ湇鐢ㄨˉ鍏呭墏锛岄€氬父鏈嶇敤涓€灏忔鏃堕棿(涓ゅ懆宸﹀彸)鍙互甯姪浣犻噸缃樇澶滆妭寰嬶紝璁╀綘鏇村揩鍏ョ潯銆備笓瀹跺缓璁皾璇曚竴娈垫椂闂达紝鐒跺悗鍋滄琛ュ厖锛岀湅鐪嬩綘鐨勮韩浣撳浣曞弽搴斻€?/span>

浣犲彲浠ラ€氳繃鈥滆皟鑺傛儏缁€濇潵甯姪瑜粦婵€绱犲彂鎸ヤ綔鐢ㄣ€傛妸鐏叧灏忥紝鍏虫帀灞忓箷锛屽彉寰楄垝閫傘€?/span>

濡傛灉浣犱粛鐒堕毦浠ュ叆鐫★紝浣犲嚑涔庡彲浠ュ湪浠讳綍鑽簵鎵惧埌瀹冪殑琛ュ厖鍓傘€?/span>

8.鑹叉皑閰?/span>

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