10 foods that will make you sleep soundly

What is the secret to get to sleep 7 to 8 hours of sound? You need to go to the kitchen and enjoy one or two of the 10 food list below. Food is the tense muscles relax, to soothe and activate the hormone to help you sleep, namely serotonin and melatonin.

Banana
Banana drugs such as natural sleep. In addition to containing melatonin and serotonin in the number of small, banana also contains magnesium, materials that can stimulate muscle relaxation

Chamomile tea
Chamomile tea has the effect of tranquilizer that can reduce the physical and mental stress, make this tea beverages that are suitable to be consumed before sleep

Warm milk
No, this is not a myth, a glass of warm milk before bed can help you sleep. Milk contains tryptophan, the amino acids that have the effect of calcium and sedatif that help the brain to use tryptophan.

Honey
Add a little honey in your tea or milk. Sugar can increase energy, but in small, sugar can you tell the brain to decrease the performance of orexin. Neurotransmiter related to your awareness.

Potato
Little boiled potatoes or roast potatoes at night will not raise your body weight. Potato clean acid, which can disrupt the performance of tryptophan in the body.

Oatmeal
Oatmeal before sleep is the fastest way to sleep, because oatmeal stimulate the production of melatonin in the body in the night.

Peanut butter almond
Almond nut is good for heart health. But the almond can also help you sleep because it contains tryptophan and magnesium.

Flaxseed
Flaxseed is rich in Omega-3 acids, which can help improve your mood. Flaxseed consumption when you are experiencing severe stress or depression. You will sleep more soundly.

Bread wheat (Whole Wheat Bread)
Piece of bread wheat and tea will stimulate insulin in your body, which is useful to help the performance of tryptophan in the brain to react. Where tryptophan is converted to serotonin in the brain that give you to sleep.

Turkey Meat
Turkey meat is a very good source for tryptophan. Tryptophan works when your stomach is empty and when you are not satisfied. But 1 to 2 pieces of meat turkey with corn bread at the time of the afternoon will help make you sleep more soundly at night.

7 Tips to get the maximum nutrition from vegetables

Here are some tips to minimize the damage in the vitamin vegetables:

1. The (potato and carrot) should be done ideal for full cloning, in order not to remove too much vitamin that there is near the skin.
2. Washing vegetables should be done before the cut is not so much to do with vitamin.
3. Cutting should be done with medium or large size. The small size of the material, the more vitamins and minerals that terlarut when washed.
4. Cooking is done with a little water as possible. When berkuah vegetables, try not to throw them away, because the nutrient content of the terlarut in the water stored in the solution.
5. Avoid cooking with high temperature in a long time, because it can damage these vegetables in nutrition.
6. Leave the pot boil to open during the acid vapor, so vegetables do not brown in color.
7. At menumis vegetables, use vegetable oil. stir-fry very well done to do with Vitamin A, D, E and K in vegetables, so easy to become absorbed in the body.