Doctors told, what should be the perfect dinner.
Ideally, the last meal (dinner) should be two hours before bedtime.
Did you know that what we eat before going to sleep, have a significant effect on sleep?.. At the Institute of Biomedicine and nutrition (at the University of Helsinki, Finland) absolutely sure, experts explain that high in calories and “energy-rich” dinner (rich in fats and refined carbohydrates) can cause insomnia.
Of course, in our sleep and proper rest can be affected by factors such as stress, but it is important that the last meal consisted of certain nutrients that promote deep and restful sleep.
That’s what often happens to all of us: after a hard working day we come home tired and very hungry. During this day, managed to eat a little and what is called “on the run” and dinner is the only way to compensate for the deficiency and satisfy their needs.
But, of course, possible, this situation should be avoided. Better try to have Breakfast in the morning and a hearty lunch, so the stomach is not tormented you in the evening when it’s dinner time.
The relationship between diet and sleep is very close to this conclusion, after several studies, scientists have come. And here are a few key points that should always be kept in mind:
Melatonin is the main substance that is responsible for regulating our sleep cycles and wakefulness, help him in this tryptophan and serotonin (they also play an important role in what we will have a quality sleep as a result).
First, you need to consume foods rich in tryptophan, because it is thanks to this type of amino acids our bodies can synthesize serotonin and melatonin, and they, in turn, to reach the nervous system.
Ideally, the last meal (dinner) should be two hours before bedtime. So our body will be able well to digest incoming food, the nutrients from them will get into the bloodstream and do their job: help us to relax.
To ensure that these nutritional compounds made up of the brain, it is necessary to secure and appropriate conditions for leisure, namely to turn the light off (to sleep better in the dark).
It was then that the pineal gland secretes into the bloodstream the above-mentioned melatonin. So try not to activate your brain work at a computer, laptop or the light from a mobile phone.
Some foods will help to improve sleep?
1. Lean meats (Turkey and chicken)
In Turkey meat and chicken little fat, and because it is easily digested. In addition, both species belong to dietary food products and are a source of tryptophan, which allows our body to synthesize serotonin.
And thanks to this neurotransmitter, we can relax and enjoy a good health.
A side dish to meat chicken or Turkey also needs to be easy. Chicken breast you can water, lemon juice, for example and submit it along with asparagus.
2. Watercress
As you probably heard, at night it is undesirable to eat salads, especially those composed of difficult to digest vegetables that can cause flatulence or heaviness in the stomach.
However, watercress is a very easy greens has a pleasant taste and, most importantly, are rich in vitamins C and B9, which help us to regulate your mood and help you relax. In addition, watercress also strengthens the immune system of our body!
3. Whole grains
Do you like red rice? This type of whole grains rich in fiber and is able to increase serotonin levels. Very healthy dish.
In principle, all whole grains will be a very suitable food in those moments when we are experiencing tension, stress or anxiety.
Therefore, add to your dinner a slice of whole grain rye bread (it is rich in vitamin b and promotes good digestion).
4. A moderate amount of vegetables (legumes)
Beans or peas, for example, is perfect for easy and at the same time hearty and healthy dinner. Because in fact it is the proteins of vegetable origin without cholesterol that will provide our body with vitamins B1, B3, B6, B9 and magnesium.
All these nutrients help to regulate the nervous system due to tryptophan. So if you Supplement beans a chicken breast or piece of salmon, then you will make excellent from all points of view dinner.
5. Artichokes with olive oil, vinegar and lemon
Tasty, isn’t it? Prepare some stuff the artichokes on to steam (or boil) so that they become soft enough, add a little olive oil and vinegar. This version of the side dish for dinner will be a great choice as it will give a feeling of satiety and provide the body with necessary for completion of the day with nutrients.
Artichokes help to lower the level of bad cholesterol, promote digestion of fats and improve digestion. And after that dinner, calm and deep, rejuvenating sleep you will be guaranteed.
6. Tablespoon of honey before going to sleep
Many people before going to bed, drink a glass of warm milk with a spoon of honey. However, we know that not all is well lactose intolerant, so cow’s milk in this case, you can substitute any vegetable drink (oatmeal, rice or almond milk, for example) or eat a spoonful of honey just like that.
But why is honey good to eat before bed? But because it helps the work of our liver.
Because the body works very hard in the hours of our stay, the liver purifies the blood, synthesizes enzymes and is involved in metabolic processes.
Fructose and glucose included in the composition of honey will provide an adequate supply of liver glycogen overnight. You’ll sleep at a time, as your body will continue to perform all critical processes and functions
