每天吃核桃会增加尿液中的6-硫胺水平,并可以改善睡眠质量:一项随机交叉试验
María Fernanda Zerón-Rugerio1,2, Aradeisy Ibarra-Picón1,3, María Diez-Hernández1,3
1Nutrition and Food Safety Research Institute (INSA-UB), University of Barcelona, Santa Coloma de Gramenet, Spain. maria_izquierdo@ub.edu.
Food & function
|August 12, 2025
概括
每天食用核桃可以通过增加黑激素水平和减少睡眠延迟来改善年轻人的睡眠质量. 这项研究发现,每天吃40克核桃可以提高睡眠参数,降低白天的嗜睡.
科学领域:
- 营养科学 营养科学
- 睡眠医学 睡眠医学
- 人类生理学 人类生理学
背景情况:
- 调节睡眠-清醒周期的关键激素 - - 黑色素可以通过饮食摄入受到影响.
- 核桃是托芬和黑激素的天然来源,是黑激素合成的前体和成分.
- 饮食干预正在探索其调节睡眠质量和相关生物标志物的潜力.
研究的目的:
- 为了研究每日核桃消费对尿中的6-硫胺 (6-SMT) 水平的影响.
- 评估核桃对年轻成年人客观和主观睡眠质量参数的影响.
- 为了探索黑激素代谢物水平和在核桃摄入后睡眠改善之间的关系.
主要方法:
- 一项为期8周的开放性随机交叉试验,涉及76名年轻成年人.
- 参与者每天摄入40克核桃或遵循对照饮食,有2周的洗期.
- 测量了尿中6-SMT水平,睡眠参数 (延迟,效率,入睡后醒来) 和白天的嗜睡.
主要成果:
- 每天摄入核桃显著增加了晚上尿中的6-SMT度 (p=0.029).
- 核桃的消费改善了睡眠延迟 (p=0.001),整体睡眠质量 (p=0.002),并减少了白天的嗜睡 (p=0.002).
- 在干预期间,较高的晚上6-SMT水平与更好的睡眠效率和整体睡眠质量相关.
结论:
- 每天摄入40g的核桃显示出作为年轻成年人促进睡眠的食物的潜力.
- 核桃消费对黑激素代谢物水平和睡眠质量关键指标产生积极影响.
- 需要进一步的研究来阐明确切的机制,将核桃消费与改善睡眠联系起来.
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