Here are 3 delicious, easy-to-process dishes from beans, which both help you sleep well and support effective thermogenesis in the hot season.
Cooked green bean steak with lotus seeds
Green beans are evaluated by medicine as cooling, cooling, and liver detoxifying. Green beans are rich in flavonoids and isoflavones that help reduce inflammation and improve sleep quality in people with chronic insomnia.
Combined with lotus seeds, rich in natural alkaloids (such as nuciferine) have sedative effects, central nerve soothing - lotus seed green bean sweet soup has been shown to help prolong deep sleep (NREM) and shorten sleeping time.
How to use: You should eat a bowl of sweet soup in the afternoon or 1-2 hours after dinner. Can be eaten cold or warm depending on the weather.
unsweetened soy milk
Soybeans are a rich source of plant protein tryptophan, an essential amino acid that helps synthesize serotonin, a precursor to the hormone melatonin that regulates sleep.
According to research from the Journal of Clinical Sleep Medicine, people who consumed unsweetened soy milk every day for 2 weeks had an average sleep of 35 minutes and significantly reduced nighttime wakes.
Isoflavones in soybeans have the effect of cooling the body, reducing fire, especially useful for premenopausal women who often suffer from insomnia due to hormonal disorders.
You should eat 1 glass (200-250ml) of unsweetened soy milk in the evening about 1 hour after a meal. Avoid using it with sugar or honey if you are controlling blood sugar.
Red bean porridge cooked with oatmeal
Red beans are cool, diuretic, and contain a lot of potassium and antioxidants. Red beans help calm the nervous system and reduce anxiety, a common cause of insomnia.
Combined with oats, a source of complex carbohydrates rich in beta-glucan that help regulate blood sugar and increase serotonin production, the oatmeal congee is not only easy to digest but also limits the feeling of hunger at night and helps sleep deeper.
How to prepare: Cook overnight diced congee from over-soaked red beans, combined with oatmeal and a little unsweetened nut milk or fresh milk. Use for light dinner or lunch.
