Nutrition for good dreams: do’s and don’ts

By Yraa #ability, #absorbed, #absorption, #abuse, #acid, #acids, #add, #alcohol, #alcoholic, #amino, #amount, #amounts, #animal, #Anti, #apples, #asleep, #baked, #bananas, #based, #basics, #bed, #bedtime, #berries, #biological, #bloating, #Body, #boiled, #brush, #butter, #buying, #cabbage, #calm, #calories, #careful, #causes, #cells, #cereals, #certain, #changing, #cheeses, #chicken, #childhood, #chocolate, #choose, #chosen, #clock, #coffee, #compounds, #consumed, #contains, #content, #contribute, #cook, #correct, #cottage, #couple, #cucumbers, #cut, #cycles, #damage, #diet, #difficult, #digest, #digestion, #digestive, #discomfort, #diseases, #dish, #dishes, #disorders, #disturbance, #down, #dreams, #dried, #drink, #drinks, #due, #eat, #eaten, #eating, #effect, #effects, #eggs, #enhance, #enriched, #especially, #even, #evening, #excess, #fall, #falling, #faster, #fat, #fatty, #feeling, #fermentation, #fermented, #fibers, #fill, #fish, #food, #foods, #form, #found, #fully, #give, #go, #going, #Good, #group, #hard, #health, #Healthy, #help, #Helps, #high, #hot, #improve, #include, #included, #increased, #influence, #insomnia, #instead, #intestines, #itself, #kefir, #kind, #know, #latter, #layer, #lead, #leads, #least, #leaves, #legumes, #less, #lightness, #local, #long, #lot, #made, #magnesium, #market, #meats, #mechanism, #melatonin, #menu, #milk, #minerals, #muscle, #nervous, #night, #normalize, #nutrition, #oatmeal, #off, #omega, #onions, #onset, #otherwise, #oxygen, #pancreas, #pasta, #peel, #people, #period, #phases, #plan, #poisoning, #positive, #potassium, #potato, #potatoes, #poultry, #presence, #prevent, #process, #processes, #processing, #production, #Products, #properly, #protein, #provoke, #provoking, #psychological, #pulling, #quality, #relaxing, #relieves, #remember, #remove, #responsible, #restless, #salmon, #sauces, #scientists, #season, #seasonal, #set, #shown, #single, #Skin, #sleep, #sleepy, #some, #sound, #soundly, #sour, #special, #spend, #spoonful, #stewed, #stimulates, #stimulating, #storage, #stored, #strain, #strong, #stronger, #sugar, #supplement, #supply, #sweets, #system, #taken, #taking, #tea, #term, #terms, #themselves, #thoroughly, #those, #tired, #tomatoes, #tonic, #treat, #tryptophan, #turkey, #Types, #upper, #useful, #varieties, #various, #wakefulness, #warm, #wash, #Water, #way, #whether, #while, #who, #whole, #will, #worse, #worth, #yogurt

By chang­ing the diet, you can not only cor­rect the fig­ure, but also pre­vent and treat cer­tain dis­eases, as well as influ­ence the qual­i­ty of sleep and the process of falling asleep. Many peo­ple know for them­selves that eat­ing cer­tain foods and drinks in the evening can lead to rest­less sleep and even insom­nia, while cer­tain cere­als, fruits or veg­eta­bles, drinks help to sleep bet­ter. Is there a spe­cial diet that helps treat and pre­vent insom­nia? What is the best din­ner for those who have trou­ble falling asleep?

Nutrition basics: what to choose for dinner?

Based on what kind of food is sup­posed to be for din­ner, it is impor­tant to know for what peri­od of time before going to bed it is worth con­sum­ing cer­tain foods. Whether it be dish­es with legumes, pas­ta with var­i­ous sauces or dish­es with meat, such food should be con­sumed at least 4–6 hours before bed­time, oth­er­wise it will not be ful­ly absorbed and lead to dis­com­fort in the intestines, which will pre­vent you from falling asleep sound­ly. If you plan to have fish or poul­try (skin­less chick­en or turkey), dish­es with pota­toes, eggs or cere­als for din­ner, you should wait about 3–4 hours before bed­time so that all the food that has entered the body is ful­ly absorbed. 1–2 hours before bed­time, you can eat food for din­ner that con­tains sour-milk dish­es and prod­ucts — kefir, yogurt, cot­tage cheese prod­ucts, as well as all kinds of fruits — oranges, apples, bananas, pears. You need to be care­ful with grapes, it can lead to bloat­ing.

Diet to improve sleep

Diet to improve sleep

There is a cer­tain set of prod­ucts, the use of which for din­ner can help in falling asleep and nor­mal­iz­ing the qual­i­ty of sleep. So, a sleepy diet should include:

    Turkey in boiled, stewed or otherwise. This meat contains increased amounts of tryptophan, an amino acid that has anti-stress effects on the body and helps to calm down, fall asleep peacefully and sleep well.
    Whole milk. Many people remember from childhood how their grandmothers gave them a mug of warm milk before going to bed to calm down and sleep well. The purely psychological effect of a warm drink, which has a relaxing effect, and the presence of the same tryptophan in milk also work. To enhance the effect, you can add a spoonful of honey to milk, which has the ability to extinguish nervous overexcitation.
    The addition of fish dishes (mackerel, salmon or herring) to the diet will improve sleep, due to the content of omega acids they help to fall asleep faster, and the sleep itself is made calmer and stronger.
    The diet should be enriched with cereals in the form of cereals. In cereals, a large supply of magnesium, which helps in relaxing tired muscle fibers, relieves nervous excitement. The most useful among all is oatmeal, it contains stimulants for the production of melatonin, the hormone responsible for the onset of sleep.
    A baked potato taken a couple of hours before bed helps in the absorption of the amino acid tryptophan.

If you make a diet in such a way that some of these foods or dish­es are includ­ed in the din­ner menu, you can have a pos­i­tive effect on sleep.

What causes sleep disturbance?

There is a whole group of foods and dish­es that can impair sleep if con­sumed in the evening. So, do not abuse sweets, they strain the pan­creas and pro­voke fer­men­ta­tion process­es in the intestines.

    Nutrition with tyramine, which stimulates the production of stress hormones — adrenaline and norepinephrine, which provoke insomnia. Such products include cheeses — moldy and hard varieties.
    Strong alcoholic drinks taken in excess and provoking intoxication and poisoning of the body, as well as pulling on feats. Alcohol disrupts sleep phases, which disrupts the supply of oxygen to the brain during sleep, which leads to headaches.
    Coffee, tea and caffeinated drinks — due to the stimulating effect of the latter on the nervous system, they can deprive you of sleep for a long time.
    Chocolate because of the high amount of sugar, calories and content of the tonic compound — theobromine. The more chocolate you eat, the worse your sleep will be.
    Fatty meats, butter, lard and other fatty foods that are difficult to digest. The use of such dishes leads to a malfunction of the body’s biological clock, due to which nutrition processes are controlled, as well as a change in the “sleep and wakefulness” cycles. In animal experiments, scientists have shown that if you eat a lot of fat before bedtime, the mechanism for triggering sleep processes is confused, which leads to insomnia.

Healthy vegetables: what you need to know

Healthy vegetables: what you need to know

Undoubt­ed­ly, veg­eta­bles and dish­es with them for din­ner will help you sleep bet­ter, but this is tak­ing into account that they are cho­sen cor­rect­ly and are not dan­ger­ous to health. Nitrate fruits can, if con­sumed in excess, lead to poi­son­ing and diges­tive dis­or­ders, and instead of a bed, a per­son will have to spend the night in the toi­let. The least haz­ardous com­pounds are found in veg­eta­bles such as onions, toma­toes and egg­plants. Cucum­bers, cab­bage, pep­pers are more dan­ger­ous, so it is impor­tant to cook veg­eta­bles prop­er­ly, espe­cial­ly if they are bought out of sea­son. It is nec­es­sary to cut off their tail and stalk, remove the skin, and for cab­bage — a lay­er of upper leaves. Veg­eta­bles stored in the cel­lars are less dan­ger­ous in terms of nitrates than those bought on the mar­ket, and when fer­ment­ed, all nitrates go into the brine.

Fruits, berries for dinner

In terms of nitrates, cer­tain types of fruits and berries are also dan­ger­ous, espe­cial­ly water­mel­ons with mel­ons, also bought out of sea­son. In addi­tion, pro­cess­ing for long-term stor­age with var­i­ous com­pounds is also rel­e­vant for fruits. When buy­ing, you need to metic­u­lous­ly inspect them so that there is not a sin­gle dam­age. If these are not local and sea­son­al fruits, you should wash them thor­ough­ly with a brush in hot water, or cut off the peel.

ai generated, children, fantasy
ai generated, mushroom, houses
ai generated, woman, robot
ai generated, demon, creature
ai generated, pagoda, road

Fruits such as bananas will be use­ful for sleep, they have a lot of sug­ar, use­ful for nour­ish­ing cells, potas­si­um and mag­ne­sium. No less use­ful are apples and plums, which nor­mal­ize diges­tion and give a feel­ing of light­ness. You can sup­ple­ment the diet with dried fruits eat­en 2–3 hours before going to bed along with yogurt or cot­tage cheese. This dish will help to fill you up, deliv­er use­ful min­er­als and pro­tein to the body, and also con­tribute to the absorp­tion of tryp­to­phan, which is nec­es­sary for sound sleep.

By Yraa

Leave a Reply