Salmon ahin nutrient kiti tahsa dinga phachom tamtah apang in chuleh bean, Yogurt leh spinach a jong apang in,amaho hin mihem nomtah in acholdo sah ahilouleh nomtah in a imut sah theiyin ahi.
Salmon:
Hiche nga a pang healthy fats, Docosahexaenoic acid ahilouleh achomlam a DHA tia kihe hin sleeping-regulating hormone melatonin hi hatah in asusang thei in chuleh hatjong ahatsah thei in ahi.
Beans:
Beans leh legumes(hampa louhing amu le aga ki nethei) dang’a hin vitamin B phatah le hoitah tamtah apang in chuleh B6,B12 le flolic acid jong apang in,amaho hin body regulate sleep cycle hatah in akithopi in chuleh relaxing serotonin jong apodoh leh asemdoh in ahi.Chuleh alangkhat a kholchilna (study) khatchun,vitamin B hoitah a neh hin mihem insomnia natna nei hohi hatah in akithopi jouve tin asei in ahi.
Low-fat yogurt :
Yogurt a hin calcium le magnesium phatah le ning lhingsel in akimu in ahi.Chuleh hiche vitamin teni hi sleep-supporting mineral poimo tah khat ahi lhon in,amani hin gang tah in mi a imutvah sahnom in ahi.Ahin hiche vitamin teni hi kisuh sel a ahilouleh ning lhingsel a ineh louleh muscle cramps,higer stress levels chuleh imut theilou na asodoh sah theiyin ahi.
Spinach :
Engdup thim anche louhing ho ahin iron kiti vitamin tamtah apang in ahi. Hiche hin mi imutsah thei lou, legs syndrome tia kihe hi adal le akham jouvin ahi.
