निद्राको हर्मोन बढाउन यी चिजको सेवन गर्नुहोस्



निद्रा नलाग्ने समस्यालाई स्वास्थ्यका लागि निकै गम्भीर मानिन्छन् । अनिद्रा पनि धेरै रोगहरू को लागी एक उत्तेजक कारक को रूपमा रहेको अध्ययनमा रिपोर्ट गरिएको छ। रातको राम्रो निद्रामा कठिनाइ भएका व्यक्तिहरूलाई हृदय रोग, मधुमेह, र कमजोर प्रतिरक्षा प्रणालीको उच्च जोखिम हुन्छ। यही कारणले गर्दा सबै मानिसहरूलाई हरेक रात ६–८ घण्टा निर्बाध सुत्न सिफारिस गरिन्छ। तर कतिपयका लागि यो निकै कठिन भएको छ ।

स्वास्थ्य विज्ञहरूका अनुसार निन्द्रा नलाग्नुका धेरै कारणहरू हुन सक्छन् । कतिपय प्रकारका स्वास्थ्य समस्याहरू र केही औषधिहरूको अत्यधिक सेवनले पनि निद्रामा बाधा पुग्न सक्छ। सामान्यतया निन्द्रा नलाग्ने समस्यालाई मेलाटोनिन नामक हर्मोनका कारण हुने समस्या भनिन्छ । यो हर्मोनले सुत्ने–ब्यूँझने चक्रलाई नियन्त्रण गर्न मद्दत गर्छ।

मेलाटोनिन हर्मोन

मेलाटोनिन एक हर्मोन हो जुन तपाईँको मस्तिष्कले अँध्यारोको प्रतिक्रियामा उत्पादन गर्दछ। यसले तपाईँको सर्काडियन लय कायम राख्न र राम्रो निद्रा प्राप्त गर्न मद्दत गर्दछ। राति प्रकाशमा एक्सपोजरले मेलाटोनिनको उत्पादनलाई रोक्न सक्छ।

अनुसन्धानले सुझाव दिन्छ कि मेलाटोनिन निद्रा बाहेक शरीरमा अन्य धेरै महत्त्वपूर्ण कार्यहरूको लागि जिम्मेवार मानिन्छ। जानौँ कि कस्तो प्रकारको आहारको सेवनले यो हर्मोनलाई बढाउन सकिन्छ ?

माछा खानुहोस्

निद्रामा समस्या हुने वा मेलाटोनिनको कमी भएका व्यक्तिहरूका लागि माछाको सेवन धेरै लाभदायक हुन सक्छ। साल्मन र सार्डिन जस्ता तैलीय माछामा ओमेगा–३ फ्याटी एसिड सहित धेरै पोषक तत्त्वहरू हुन्छन् जसले हर्मोन मेलाटोनिनको उत्पादन बढाउन मद्दत गर्दछ। शरीरलाई स्वस्थ राख्न माछाको सेवन लाभदायक रहेको अध्ययनमा उल्लेख गरिएको छ ।

दूध पिउनुहोस्

दूधलाई क्याल्सियमको उत्तम स्रोत मानिन्छ, जसले हड्डीलाई स्वस्थ राख्नुका साथै अन्य धेरै तरिकामा पनि शरीरको लागि फाइदाजनक हुन्छ। तर के तपाईँलाई थाहा छ ? दूध पिउनाले राम्रो निद्रामा मद्दत गर्छ । गाईको दूधमा मेलाटोनिनको प्रचुर स्रोत हुने अध्ययनले पत्ता लगाएको छ, जसले तपाईँलाई राम्रो निद्रामा मद्दत गर्न सक्छ। यसबाट अधिकतम लाभ लिनको लागि दूधमा बेसार मिसाएर सेवन गर्दा बढी फाइदा हुन्छ ।

सुक्खा फल खानुहोस्

ओखर समग्र शारीरिक र मानसिक स्वास्थ्य कायम राख्न सहयोगी मानिन्छ। बदाम र पेस्ता जस्ता ड्राई फ्रुट्समा मेलाटोनिन प्रचुर मात्रामा पाइन्छ । यसमा म्याग्नेसियमको राम्रो मात्रा पनि हुन्छ, जसले तपाईंलाई राम्रो रातको निद्रामा मद्दत गर्छ। सुख्खा फलफूललाई ​​शारीरिक र मानसिक दुवै स्वास्थ्यका लागि फाइदाजनक मानिन्छ ।

यो पनि…
निद्राको कमीले स्वास्थ्यमा असर पर्न सक्छ
दौडनुअघि जान्नुहोस् यी १० नियम



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सम्बन्धित खबरहरु

शुभम पावर लिमिटेडले आजबाट सर्वसाधारणलाई आईपीओ निष्काशन तथा बिक्री खुला गरेको छ। कम्पनीले आयोजना प्रभावित क्षेत्रका बासिन्दा र वैदेशिक रोजगारीमा

अहिले मोबाइलको प्रयोग निकै बढेको छ । अफिसको कामदेखि लिएर अनलाइन मनी ट्रान्सफरसम्मको काम मानिसहरूले मोबाइलबाटै गर्छन् । मोबाइलमा पनि

हङकङमा तुलसीकुमार गुरुङद्वारा लिखित र वि विल राइज फाउन्डेसनद्वारा प्रकाशित आत्मकथा ‘तुलसी’को लोकार्पण गरिएको छ। गुरुङ वि विल राइज फाउन्डेसन,

सिटिजन लाइफ इन्स्योरेन्स कम्पनीले प्रिमियम मूल्यमा सर्वसाधारण सेयर सार्वजनिक निष्कासन गर्ने पारित गरेको छ । आइतबार छायादेवी कम्प्लेक्समा सम्पन्न भएको

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