Sleep well: good night snacks

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Louise Hay
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It is really true that we don't have to eat before bedtime? It depends.

"With the "right" snacks, in addition to not gaining weight, you can even improve the quality of rest. The important thing is to focus on healthy, digestible foods rich in substances that can help you sleep. there 5 snack “furbi” to be consumed half an hour before going to bed », he assures Sara Gilardi, nutrition biologist in Livorno, Volterra and Turin.


3 SPOONS OF APPLE PUREE + 1 HANDLING NATURAL PUMPKIN SEEDS




Apples, especially if eaten with the skin that is rich in nutrients, have a calming effect. They contain tartaric acid, magnesium and zinc, substances with relaxing properties. Better to blend them to make them more digestible. Then combine them with pumpkin seeds: they provide tryptophan, an amino acid that in the body converts into the neurotransmitter serotonin, able to regulate sleep.

1 BANANA + 7/8 ALMONDS

It is the ideal snack to ward off night hunger, because it will fill you up for a long time. In addition, the banana is able to regulate post-meal gastric acidity and is rich in tryptophan, a substance that promotes sleep. Almonds, on the other hand, are rich in magnesium, a very effective mineral for relaxing muscles and relieving stress.


1 GLASS OF WARM SKIMMED MILK + CINNAMON POWDER


Hot drinks are soothing and milk is most soothing. In addition to providing tryptophan, its proteins contain substances called "caseomorphins", because they act as natural opiates on the nervous system. Also add 1 teaspoon of cinnamon: thanks to its active ingredient, eugenol, this spice helps not only digest milk better, but also a possible high-calorie dinner.


1 LEAN YOGURT + 20 G OF OAT FLAKES

Yogurt, like many dairy products, is rich in highly bioavailable tryptophan (useful for sleep). However, it is better to opt for the skim version, because fats can slow down digestion and disturb rest. Add 1 tablespoon of oat flakes: satiated, so you don't risk waking up hungry in the middle of the night, plus it counteracts the anxiety and nervous tension that can cause insomnia attacks.


1 SLICE OF TOAST + 30 G OF SMOKED SALMON

Carbohydrates promote the transport of the beneficial tryptophan and increase its concentration in the blood. Their action is maximum in combination with the Omega 3 of fish: these essential fatty acids stimulate the synthesis of vitamin D, a precious substance because in our body it regulates the levels of melatonin, the hormone on which the correct sleep-wake rhythm depends. .



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