[健康] 戒掉这15种食物 收获好睡眠 (双语)

原标题:[健康] 戒掉这15种食物 收获好睡眠 (双语)

谁都无法回避有一天失眠可能临到你的头上这个事实。有时睡不着的原因很明显,比如可能刚看了一场恐怖电影,或是生活中有烦心事。但当如果难以入睡的原因根本无法找到的时候,是不是真的很烦躁?你想要入睡却睡不着,只能辗转反侧,变得更累。这是为什么呢?

No matter who you are, there's going to be a time when you'll have trouble sleeping. Sure, sometimes there's an obvious problem. Maybe you just saw a scary movie or something in your life really has you worrying. But it's just as frustrating when you have no idea what's keeping you awake. You would like nothing more than to go to sleep, but your body just won't let you do it. And so, you toss and turn and get even more tired. Why is this happening?

研究发现,可能是你吃错了才难以入睡。事实上,有很多不同的食物可以让你清醒所以难以,原因各不相同。快来看看入睡之前应该尽量避免的食物吧!

It turns out it might have been something you ate. There are actually a lot of different foods that can keep you wide awake and they each have their own reasons for doing it. Let's go through these different choices that you should probably avoid if it's close to bedtime.

1. 生蔬菜 Raw vegetables

芹菜和胡萝卜之类的蔬菜可以做成很棒的小吃并提供健康的能量。但当你准备入睡时,你可不需要提升能量。

Veggies like celery and carrots make great snacks and give you a healthy energy boost. But when you're trying to sleep, an energy boost is the last thing you need.

2. 咖啡因 Caffeine

这很明显,但是咖啡因不只存在于咖啡、碳酸饮料和巧克力中。如果服用治疗头痛的药物,药物里的咖啡因会令人难以入睡。

I know it seems obvious, but you can find it in more than just coffee, soda and chocolate. If you're taking headache medication, there's a good chance it has caffeine in it and won't let you sleep.

3. 陈年的奶酪 Aged cheese

陈年的奶酪中具有酪胺,会使大脑中释放刺激性物质,吃了它可就睡不着了。

The problem with older cheeses is the tyramine you can find in them. This releases a stimulating chemical in your brain, which is kind of the opposite of what you want.

4. 酒精 Alcohol

等等,酒精难道不是帮助入睡的吗?是的。但是酒精会减少快速眼动睡眠。如果想醒来的时候感到很精神,那么快速眼动睡眠很重要。

But wait, doesn't alcohol actually put you to sleep? Yes, but it reduces the REM sleep you're getting, which is the most important kind if you want to feel refreshed when you wake up.

5. 辣的食物 Spicy foods

辣的食物会引起胃部不适,这很容易影响到睡眠。

Spicy foods can cause heartburn, which is a really easy way to disrupt your sleep.

6. 水 Water

水里没有任何成分会影响睡眠,但是晚上频频去卫生间会很难重新入睡。

There's nothing in water to stop you from sleeping, but you might have a hard time going back to sleep if you have to rush to the bathroom.

7. 加工或熏制的肉 Processed or cured meats

这款汉堡很诱人,但它堆积了大量的酪胺。熟肉会带来不想要的能量。

That Baconator may be tempting, but it's got a heaping helping of tyramine. You'll get the same unwanted energy from most deli meats.

8. 油腻的食品 Fatty foods in general

油炸和高脂肪的食物会令消化系统高速运转。如果不想晚上在卫生间度过,最好别去碰它们。

Fried and high-fat foods can kick your digestion into high gear, which is bad news if you don't want to spend the night in the bathroom.

9. 黑巧克力 Dark chocolate.

除了咖啡因,黑巧克力中还有一种能加速心跳的物质。这样就更难入睡了。

Even putting the caffeine aside, dark chocolate has a special compound that raises your heart rate. This makes it harder to sleep.

10. 番茄 Tomatoes

番茄是酸性的,晚上吃可能让某些人胃部不适哦。

Tomatoes are acidic, which means they can give you some heartburn problems during the night.

11. 橙子 Oranges

橙子,葡萄柚之类的水果含有丰富的柠檬酸,也会引起胃痛。

Fruits like oranges and grapefruits can also trigger heartburn because they're high in citric acid.

12. 德国酸菜 Sauerkraut

庆祝德国慕尼黑啤酒节这种事,最好不要在睡觉之前做。德国酸菜含有大量的酪胺。酪酸简直是摧毁睡眠的老手。

If you want to celebrate Oktoberfest early, don't do it near bedtime. Sauerkraut contains a large amount of our old friend tyramine, which is turning out to be a go-getter when it comes to ruining sleep.

13. 牛或鸡的肝脏 Beef or chicken liver.

喜欢吃动物肝脏的人通常会有睡眠问题。你应该猜到了,动物肝脏中含有大量的酪胺。

If you're a big liver fan, you might find yourself with some sleep issues. This is because of, you guessed it, its high levels of tyramine.

14. 冰激凌 Ice cream

有时夜宵会引起多梦,冰激凌就是其中之一。

Sometimes a late-night snack can end up causing nightmares, and ice cream is one of the most common culprits for this problem.

15. 商品化的肉汁 Commercial gravy

买来的肉汁比自制的肉汁含有更多的酪胺。自己做的肉汁就不会引起睡眠问题。

If you buy gravy it might have more tyramine than you bargained for. But you might sleep OK if you make it yourself.

从现在开始,食用上述食物的时候看一看时间。希望从今天开始你能拥有优质的睡眠。

So now that you know, keep an eye on the time when you eat these foods. And hopefully you'll start getting a better night's sleep.

English Source: Diply

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