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一、?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke);">富含色}酸类?/h4>

  1. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">牛奶?/p>

    • 含色氨酸和钙Q促q褪黑素生成Q缓解神l紧?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">12?/p>

  2. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">鸡肉/火鸡?/p>

    • 优质蛋白质来源，色}酸含量高Q稳定情l?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">4?/p>

  3. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">酸奶?/p>

    • 含益生菌和色氨酸Q调节肠道与经pȝ协同作用4?/p>

二、?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke);">矿物质及(qing)l生素类?/h4>

  1. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">米?/p>

    • 色}酸和淀(wn)_含量丰富，促进胰岛素分泌，改善睡眠质量14?/p>

  2. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">香蕉?/p>

    • 镁和l生素B6可放松肌肉，调节血清素水^36?/p>

  3. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">杏仁?/p>

    • 富含镁和l生素EQ缓解压力性失?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">36?/p>

  4. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">l叶蔬菜?/p>

    • 菠菜、羽衣甘蓝等含镁和钙Q^衡神l系l?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">47?/p>

三、?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke);">坚果?qing)种子?/span>?/h4>

  1. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">核桃?/p>

    • 含}基酸和褪黑素前体Q改善脑经功能38?/p>

  2. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">葵花c?/span>?/p>

    • l生素E和脂肪酸E_脑细?yu)，减少多?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">1?/p>

  3. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">南瓜?/span>?/p>

    • 镁和锌含量高Q调节睡眠周?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">7?/p>

四、?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke);">水果?qing)药食同源?/span>?/h4>

  1. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">龙眼/桂圆?/p>

    • 补益心脾Q缓解气血不型失?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">12?/p>

  2. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">U枣?/p>

    • 含环酸Q安定志，改善多梦25?/p>

  3. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">莲子?/p>

    • d安神Q适合心烦q?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">8?/p>

五、?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke);">其他功能性食?/span>?/h4>

  1. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">深v?/span>?/p>

    • Omega-3脂肪酸减焦虑，改善睡眠深度6?/p>

  2. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">蜂蜜?/p>

    • 葡萄p促q色氨酸q入大脑Q调节神l递质15?/p>

  3. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">燕麦?/p>

    • h}怿q褪黑素分泌Q稳定血p防夜醒14?/p>

  4. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">鸡蛋?/p>

    • 含维生素B6和蛋白质Q辅助褪黑素合成27?/p>

  5. ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">全谷?/span>?/p>

    • p米、藜麦等含B族维生素Q缓解焦虑性失?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">7?/p>

食用

  • ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">搭配原则‌：(x)色}酔R物搭配碳水化合物Q如牛奶+燕麦Q可提升吸收效率?/p>

  • ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">忌注意‌：(x)睡前2时避免高脂、辛辣食物；咖啡因敏感者慎用y克力、浓?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">47?/p>

  • ?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">食用旉‌：(x)香蕉、牛奶等睡前1时食用Q温热状态更易吸?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">34?/p>

以上食物可结合日帔R食交曉K用Q持l?-4周可见改善。若症状持箋需医排查器质性疾病?/p>


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