palaoa wholegrain
He kumu ia o nā huaora B, pono no ke ola kino.
bananas
ʻAʻole i loaʻa iā lākou nā huaora B wale nō, akā, ʻo ka magnesium hoʻi, e hāʻawi i kahi manaʻo maikaʻi i ke ola. Manaʻo ʻia ka maiʻa he antidepressants kūlohelohe maikaʻi loa no ke kumu.
hua
ʻO kahi kumu o nā "kāwīwī" wikiwiki e hāʻawi iā mākou i ka ikehu a kōkua iā mākou e hoʻoikaika.
ʻO ka paʻakai a me ka paʻakai
Loaʻa i kēia mau meaʻai kahi amino acid e pono ai i ke kino e hana i ka hormone o ka hauʻoli.
He kīʻaha chamomile kī
Ua ʻike nō hoʻi ko mākou poʻe tūtū wahine he sedative maikaʻi loa kēia tī. Hōʻoia ʻepekema ʻia ka poʻe e hoʻohana mau i kēia inu i ka maʻalahi o ka maʻalahi