助眠食物推介5：白飯
日常我們經常都會吃到白飯，白飯中亦含有維他命及礦物質，例如鈣、鎂、維他命B6等 [11]。另外，白飯中的碳水化合物含量高，每100克白飯便有28克碳水化合物，為高升糖指數食物 [12]。有學者建議，睡前幾小時吃高升糖指數的食物，或有助於改善睡眠質素。[13]
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參考資料：
[1] Meng, X., Li, Y., Li, S., Zhou, Y., Gan, R. Y., Xu, D. P., & Li, H. B. (2017). Dietary sources and bioactivities of melatonin. Nutrients, 9(4), 367.[2] Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences, 17(12), 1161.[3] Zeng, Y., Yang, J., Du, J., Pu, X., Yang, X., Yang, S., & Yang, T. (2014). Strategies of functional foods promote sleep in human being. Current signal transduction therapy, 9(3), 148-155.[4] St-Onge, M. P., Mikic, A., & Pietrolungo, C. E. (2016). Effects of diet on sleep quality. Advances in Nutrition, 7(5), 938-949.[5] Lin, H. H., Tsai, P. S., Fang, S. C., & Liu, J. F. (2011). Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pacific journal of clinical nutrition, 20(2), 169-174.[6] Lu, Z., Chen, T. C., Zhang, A., Persons, K. S., Kohn, N., Berkowitz, R., ... & Holick, M. F. (2007). An evaluation of the vitamin D3 content in fish: Is the vitamin D content adequate to satisfy the dietary requirement for vitamin D?. The Journal of steroid biochemistry and molecular biology, 103(3-5), 642-644.[7] Galli, C., & Risé, P. (2009). Fish consumption, omega 3 fatty acids and cardiovascular disease. The science and the clinical trials. Nutrition and health, 20(1), 11-20.[8] St-Onge, M. P., Mikic, A., & Pietrolungo, C. E. (2016). Effects of diet on sleep quality. Advances in Nutrition, 7(5), 938-949.[9] United States Department of Agriculture Agricultural Research Service, Basic Report: 12155, Nuts, walnuts, English. Retrieved from https://ndb.nal.usda.gov/ndb/foods/show/12155?fgcd=&manu=&format=&offset=&sort=default&order=asc&ds=SR&qt=&qp=&qa=&qn=&q=&ing=[10] Ros, E. (2010). Health benefits of nut consumption. Nutrients, 2(7), 652-682.[11] United States Department of Agriculture Agricultural Research Service, Basic Report: 20051, Rice, white, medium-grain, enriched, cooked. Retrieved from https://ndb.nal.usda.gov/ndb/foods/show/20051?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=white+rice&ds=&qt=&qp=&qa=&qn=&q=&ing=[12] Boers, H. M., ten Hoorn, J. S., & Mela, D. J. (2015). A systematic review of the influence of rice characteristics and processing methods on postprandial glycaemic and insulinaemic responses. British Journal of Nutrition, 114(7), 1035-1045.[13] Halson, S. L. (2014). Sleep in elite athletes and nutritional interventions to enhance sleep. Sports Medicine, 44(1), 13-23.
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