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\u901a\u5e38\u5efa\u8b70\u60a8\u6bcf\u665a\u7761\u77207\u52309\u5c0f\u6642\u4e0d\u9593\u65b7\uff0c\u5118\u7ba1\u5982\u6b64\uff0c\u9084\u662f\u8a31\u591a\u4eba\u90fd\u96e3\u4ee5\u7372\u5f97\u8db3\u5920\u7684\u7761\u7720\u3002\u4e0d\u904e\u60a8\u53ef\u4ee5\u4f7f\u7528\u8a31\u591a\u7b56\u7565\u4f86\u4fc3\u9032\u826f\u597d\u7684\u7761\u7720\uff0c\u5305\u62ec\u6539\u8b8a\u98f2\u98df\uff0c\u56e0\u70ba\u67d0\u4e9b\u98df\u7269\u548c\u98f2\u6599\u5177\u6709\u4fc3\u9032\u7761\u7720\u7684\u7279\u6027\u3002<\/p>\n
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\u25c6 \u674f\u4ec1
\n\u674f\u4ec1\u662f\u4e00\u7a2e\u5c0d\u5065\u5eb7\u6709\u76ca\u7684\u5805\u679c\u3002
\n\u5b83\u5011\u662f\u8a31\u591a\u71df\u990a\u7d20\u7684\u6975\u4f73\u4f86\u6e90\uff0c\u56e0\u70ba1\u76ce\u53f8(28\u514b)\u4e7e\u71e5\u5805\u679c\u542b\u6709\u6210\u4eba\u6bcf\u65e5\u6240\u970018%\u7684\u78f7\u548c23%\u7684\u6838\u9ec3\u7d20\u3002\u4e00\u76ce\u53f8\u9084\u63d0\u4f9b\u7537\u6027\u6bcf\u65e5\u9700\u6c42\u91cf25%\u7684\u9333\u548c\u5973\u6027\u6bcf\u65e5\u9700\u6c42\u91cf31%\u7684\u9333\u3002<\/p>\n
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\u25c6 \u706b\u96de
\n\u706b\u96de\u5473\u9053\u9bae\u7f8e\uff0c\u71df\u990a\u8c50\u5bcc\u3002\u5b83\u7684\u86cb\u767d\u8cea\u542b\u91cf\u5f88\u9ad8\uff0c\u70e4\u706b\u96de\u6bcf\u76ce\u53f8(28\u514b)\u53ef\u63d0\u4f9b\u8fd18\u514b\u86cb\u767d\u8cea\u3002\u86cb\u767d\u8cea\u5c0d\u65bc\u4fdd\u6301\u808c\u8089\u5f37\u58ef\u548c\u8abf\u7bc0\u98df\u617e\u5f88\u91cd\u8981\u3002<\/p>\n
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\u25c6 \u6d0b\u7518\u83ca\u8336
\n\u6d0b\u7518\u83ca\u8336\u662f\u4e00\u7a2e\u6d41\u884c\u7684\u8349\u672c\u8336\uff0c\u53ef\u4ee5\u63d0\u4f9b\u591a\u7a2e\u5065\u5eb7\u76ca\u8655\u3002\u5b83\u4ee5\u9ec3\u916e\u800c\u805e\u540d\u3002\u9ec3\u916e\u662f\u4e00\u985e\u6297\u6c27\u5316\u5291\uff0c\u53ef\u4ee5\u6e1b\u5c11\u901a\u5e38\u5c0e\u81f4\u6162\u6027\u75be\u75c5(\u4f8b\u5982\u764c\u75c7\u548c\u5fc3\u81df\u75c5)\u7684\u767c\u708e\u75c7\u72c0\u3002<\/p>\n
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2011\u5e74\u5c0d34\u540d\u6210\u5e74\u4eba\u9032\u884c\u7684\u4e00\u9805\u7814\u7a76\u767c\u73fe\uff0c\u8207\u4e0d\u98df\u7528\u6d0b\u7518\u83ca\u63d0\u53d6\u7269\u7684\u4eba\u76f8\u6bd4\uff0c\u6bcf\u5929\u5169\u6b21\u98df\u7528270\u6beb\u514b\u6d0b\u7518\u83ca\u63d0\u53d6\u7269\u4e26\u6301\u7e8c28\u5929\u7684\u4eba\u5165\u7761\u901f\u5ea6\u8981\u5feb15\u5206\u9418\uff0c\u4e26\u4e14\u591c\u9593\u9192\u4f86\u7684\u6b21\u6578\u66f4\u5c11\u3002<\/p>\n
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\u25c6 \u5947\u7570\u679c
\n\u5947\u7570\u679c\u662f\u4e00\u7a2e\u4f4e\u71b1\u91cf\u4e14\u975e\u5e38\u6709\u71df\u990a\u7684\u6c34\u679c\u3002\u50c5\u542b42\u5361\u8def\u91cc\u71b1\u91cf\u548c\u5927\u91cf\u71df\u990a\u7d20\uff0c\u5176\u4e2d\u7dad\u751f\u7d20C\u4f54DV\u768471%\u3002\u5b83\u5206\u5225\u70ba\u7537\u6027\u548c\u5973\u6027\u63d0\u4f9b\u6bcf\u5929\u6240\u9700\u7684\u7dad\u751f\u7d20K\u768423%\u548c31%\u3002\u540c\u6642\u542b\u6709\u9069\u91cf\u7684\u8449\u9178\u548c\u9240\u4ee5\u53ca\u5e7e\u7a2e\u5fae\u91cf\u7926\u7269\u8cea\u3002<\/p>\n
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\u25c6 \u9178\u6afb\u6843\u6c41
\n\u9178\u6afb\u6843\u6c41\u5177\u6709\u4e00\u4e9b\u4ee4\u4eba\u5370\u8c61\u6df1\u523b\u7684\u5065\u5eb7\u76ca\u8655\u3002\u9996\u5148\uff0c\u5b83\u63d0\u4f9b\u9069\u91cf\u7684\u91cd\u8981\u71df\u990a\u7d20\uff0c\u4f8b\u5982\u9382\u548c\u78f7\u3002\u5b83\u4e5f\u662f\u9240\u7684\u826f\u597d\u4f86\u6e90\u3002\u4e00\u4efd8\u76ce\u53f8(240\u6beb\u5347)\u7684\u9240\u542b\u6709\u5973\u6027\u6bcf\u5929\u6240\u9700\u9240\u768417%\u548c\u7537\u6027\u6bcf\u5929\u6240\u9700\u9240\u768413%\u3002\u6b64\u5916\uff0c\u5b83\u662f\u6297\u6c27\u5316\u5291\u7684\u8c50\u5bcc\u4f86\u6e90\uff0c\u5305\u62ec\u82b1\u9752\u7d20\u548c\u9ec3\u916e\u9187<\/p>\n
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\u25c6 \u9ad8\u8102\u80aa\u9b5a\u985e
\n\u5bcc\u542b\u8102\u80aa\u7684\u9b5a\u985e\uff0c\u5982\u9bad\u9b5a\u3001\u9baa\u9b5a\u3001\u9c52\u9b5a\u548c\u9bd6\u9b5a\uff0c\u975e\u5e38\u5065\u5eb7\u3002\u5b83\u5011\u7684\u7368\u7279\u4e4b\u8655\u5728\u65bc\u5b83\u5011\u542b\u6709\u5927\u91cf\u7684\u7dad\u751f\u7d20D\u3002\u4f8b\u5982\uff0c\u4e00\u4efd3\u76ce\u53f8(85\u514b)\u7684\u7d05\u9bad\u9b5a\u542b\u6709570\u570b\u969b\u55ae\u4f4d(IU)\u7684\u7dad\u751f\u7d20 D\uff0c\u9019\u662f\u60a8DV\u768471%\u3002\u4e00\u4efd\u540c\u4efd\u91cf\u7684\u990a\u6b96\u7d05\u9c52\u9b5a\u5247\u542b\u6709DV\u768481%\u3002<\/p>\n
\u6b64\u5916\uff0c\u9ad8\u8102\u80aa\u9b5a\u985e\u5bcc\u542b\u5065\u5eb7\u7684omega-3\u8102\u80aa\u9178\uff0c\u7279\u5225\u662f\u4e8c\u5341\u78b3\u4e94\u70ef\u9178(EPA)\u548c\u4e8c\u5341\u4e8c\u78b3\u516d\u70ef\u9178(DHA)\u3002EPA\u548cDPA\u4ee5\u6e1b\u5c11\u767c\u708e\u75c7\u72c0\u800c\u805e\u540d\u3002\u6b64\u5916\uff0comega-3\u8102\u80aa\u9178\u53ef\u4ee5\u9810\u9632\u5fc3\u81df\u75c5\u4e26\u4fc3\u9032\u5927\u8166\u5065\u5eb7\u3002\u9ad8\u8102\u80aa\u9b5a\u985e\u4e2domega-3\u8102\u80aa\u9178\u548c\u7dad\u751f\u7d20D\u7684\u7d50\u5408\u6709\u53ef\u80fd\u63d0\u9ad8\u7761\u7720\u8cea\u91cf\uff0c\u56e0\u70ba\u5169\u8005\u90fd\u88ab\u8b49\u660e\u53ef\u4ee5\u589e\u52a0\u8840\u6e05\u7d20\u7684\u7522\u751f\u3002<\/p>\n
\u5728\u4e00\u9805\u7814\u7a76\u4e2d\uff0c\u9023\u7e8c6\u500b\u6708\u6bcf\u9031\u54033\u6b2110.5\u76ce\u53f8(300\u514b)\u5927\u897f\u6d0b\u9bad\u9b5a\u7684\u7537\u6027\u6bd4\u5403\u96de\u8089\u3001\u725b\u8089\u6216\u8c6c\u8089\u7684\u7537\u6027\u5feb10\u5206\u9418\u5165\u7761\u3002\u9019\u7a2e\u6548\u679c\u88ab\u8a8d\u70ba\u662f\u7dad\u751f\u7d20D\u7522\u751f\u7684\u6548\u679c\u3002\u9b5a\u7d44\u7684\u7dad\u751f\u7d20D\u6c34\u5e73\u8f03\u9ad8\uff0c\u9019\u8207\u7761\u7720\u8cea\u91cf\u7684\u986f\u8457\u6539\u5584\u6709\u95dc\u3002<\/p>\n
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\u25c6 \u6838\u6843
\n\u6838\u6843\u662f\u4e00\u7a2e\u5f88\u53d7\u6b61\u8fce\u7684\u5805\u679c\u3002\u5b83\u5011\u5bcc\u542b\u591a\u7a2e\u71df\u990a\u7d20\uff0c\u6bcf1\u76ce\u53f8(28 \u514b)\u4efd\u91cf\u63d0\u4f9b\u8d85\u904e19\u7a2e\u7dad\u751f\u7d20\u548c\u7926\u7269\u8cea\uff0c\u4ee5\u53ca1.9\u514b\u7e96\u7dad\u3002\u6838\u6843\u7279\u5225\u5bcc\u542b\u9382\u3001\u78f7\u3001\u9333\u548c\u9285\u3002<\/p>\n
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\u66f4\u91cd\u8981\u7684\u662f\uff0c\u4e00\u4e9b\u7814\u7a76\u4eba\u54e1\u8072\u7a31\u5403\u6838\u6843\u53ef\u4ee5\u6539\u5584\u7761\u7720\u8cea\u91cf\uff0c\u56e0\u70ba\u5b83\u5011\u662f\u892a\u9ed1\u6fc0\u7d20\u7684\u6700\u4f73\u98df\u7269\u4f86\u6e90\u4e4b\u4e00\u3002\u6838\u6843\u7684\u8102\u80aa\u9178\u69cb\u6210\u4e5f\u53ef\u80fd\u6709\u52a9\u65bc\u6539\u5584\u7761\u7720\u3002\u5b83\u5011\u63d0\u4f9b\u03b1-\u4e9e\u9ebb\u9178(ALA)\uff0c\u9019\u662f\u4e00\u7a2eomega-3\u8102\u80aa\u9178\uff0c\u53ef\u5728\u9ad4\u5167\u8f49\u5316\u70baDHA\uff0c\u53ef\u80fd\u589e\u52a0\u8840\u6e05\u7d20\u7684\u7522\u751f\u3002<\/p>\n
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\u25c6 \u897f\u756a\u84ee\u8336
\n\u897f\u756a\u84ee\u8336\u662f\u53e6\u4e00\u7a2e\u50b3\u7d71\u4e0a\u7528\u65bc\u6cbb\u7642\u591a\u7a2e\u5065\u5eb7\u75be\u75c5\u7684\u8349\u672c\u8336\u3002\u5b83\u662f\u985e\u9ec3\u916e\u6297\u6c27\u5316\u5291\u7684\u8c50\u5bcc\u4f86\u6e90\u3002\u985e\u9ec3\u916e\u6297\u6c27\u5316\u5291\u4ee5\u5176\u5728\u6e1b\u5c11\u767c\u708e\u3001\u589e\u5f37\u514d\u75ab\u5065\u5eb7\u548c\u964d\u4f4e\u5fc3\u9ad2\u75c5\u98a8\u96aa\u65b9\u9762\u7684\u4f5c\u7528\u800c\u805e\u540d\u3002<\/p>\n
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\u9084\u6709\u4e00\u4e9b\u8b49\u64da\u8868\u660e\u897f\u756a\u84ee\u6703\u589e\u52a0\u5927\u8166\u5316\u5b78\u7269\u8cea\u4f3d\u99ac\u6c28\u57fa\u4e01\u9178 (GABA) \u7684\u7522\u751f\u3002GABA\u53ef\u6291\u5236\u5f15\u8d77\u58d3\u529b\u7684\u5176\u4ed6\u5927\u8166\u5316\u5b78\u7269\u8cea\uff0c\u4f8b\u5982\u7a40\u6c28\u9178\u3002\u897f\u756a\u84ee\u8336\u7684\u93ae\u975c\u7279\u6027\u53ef\u80fd\u6703\u4fc3\u9032\u56f0\u5026\uff0c\u56e0\u6b64\u7761\u524d\u559d\u5b83\u53ef\u80fd\u6709\u76ca\u3002<\/p>\n
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\u25c6 \u767d\u7c73\u98ef
\n\u767d\u7c73\u662f\u4e00\u7a2e\u7a40\u7269\uff0c\u5728\u8a31\u591a\u570b\u5bb6\u88ab\u5ee3\u6cdb\u4f5c\u70ba\u4e3b\u98df\u98df\u7528\u3002\u767d\u7c73\u548c\u7cd9\u7c73\u7684\u4e3b\u8981\u5340\u5225\u5728\u65bc\u767d\u7c73\u5df2\u7d93\u53bb\u9664\u4e86\u9ea9\u76ae\u548c\u80da\u82bd\u3002\u9019\u4f7f\u5f97\u5b83\u7684\u7e96\u7dad\u3001\u71df\u990a\u548c\u6297\u6c27\u5316\u5291\u542b\u91cf\u8f03\u4f4e\u3002\u5118\u7ba1\u5982\u6b64\uff0c\u767d\u7c73\u4ecd\u7136\u542b\u6709\u76f8\u7576\u6578\u91cf\u7684\u4e00\u4e9b\u7dad\u751f\u7d20\u548c\u7926\u7269\u8cea\u3002<\/p>\n
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\u25c6 \u5176\u4ed6\u53ef\u80fd\u4fc3\u9032\u7761\u7720\u7684\u98df\u7269\u548c\u98f2\u6599
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\u8cc7\u6599\u4f86\u6e90 https:\/\/www.healthline.com\/nutrition\/9-foods-to-help-you-sleep?slot_pos=article_1&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=authoritynutrition&utm_content=2022-11-25&apid=28572160&rvid=a7f4d872ca65301000722370a8d57e6d5503de90dab776e417e591f9ea469443#1.-Almonds <\/p>\n","protected":false},"excerpt":{"rendered":"
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