Healthy eating of the easiest ways for a good sleep without waking up with fatigue
Healthy eating of the easiest ways for a good sleep without waking up with fatigue
And the desire to sleep again in private that accompany many people who suffer from excess weight.
Scientific studies have proven that there is a direct correlation between good sleep and weight loss ,
Where grows number Saatk specific and not less than 6 and not more than 8 hours per day
Increased rate of burning calories and lose weight.
Here are five ways magically help you sleep well,
Which of course will affect the rate of burning calories in the body :
The first way : eat whole grains
Whole grains contain additional fibers other than grain processing ,
Where the whole grain is rich in nutritional values because they contain bran and endosperm seeds ,
And therefore contain protein , fiber and antioxidants and minerals of " zinc , iron, magnesium ,"
Examples of whole grains include :
Oats , corn , brown rice
The grain processing is that the values are re her food after treatment
Like some vitamins Kalthiamin ,
And sour Fouly,
Iron,
While not returned fiber lost,
Examples of grain processing
" White flour , white bread, white rice ."
And consequently Re- structuring diet containing whole grains are larger ,
Makes your body acquires additional quantities of fiber , which is working to dictate your stomach
Do not feel hungry for a long period of time.
The second way : I do not have any food after seven in the evening
Try as much as possible to make another daily meals before seven o'clock this evening,
While if you feel hungry, you should eat a snack
Like a cup low - fat yogurt strewn upon a few walnuts section,
Or oats, beans dish mixed with skim milk
Or a piece of toast bread made from whole grains by hanging small peanut butter .
The third way : chose a snack of protein , carbohydrates and calcium
Dairy products is one of the more sources that motivate you to sleep quickly ,
Since the brain uses calcium with the existing tryptophan to manufacture melatonin causes the first to feel sleepy during the night.
The addition of carbohydrates for dairy products and protein intake ,
Faamlan to calm the body produces the hormone serotonin in terms of increased production lead to a feeling of relaxation
Thus a person feels in need of immortality to sleep,
But taking into account the quantity of intake of protein is not valid consumption of a large amount before going to sleep ,
So as not to boil down in the body to turn to fat later.
Nutrition experts also advise you , in the case of a snack before bedtime should not exceed 200 calories ,
Avoid eating foods that contain hot pepper " activities " or garlic.
Fourth way : Avoid eating right before bedtime proteins
Eating foods that contain a high proportion of carbohydrates ,
Food catalysts for the production of insulin, which helps clean
The blood stream of amino acids that compete with tryptophan amino acid
Which helps the body to manufacture the subjects of serotonin and melatonin , which are helping the body to sleep.
Remember very well that eating meals that contain high protein without being accompanied by any of the side dishes such as carbohydrates ,
Probably makes you awake for long periods of time for the secretion of tyrosine that leads to the person sleep disorder .
Fifth way : Avoid eating foods stimulant before bedtime
There is a range of foods banned addressed before bedtime ,
Because it contains materials prevent you from sleep and relax the body ,
Such as spicy foods , which contain tomato sauce ,
And acidic beverages ,
And chocolate
And foods that contain a high proportion of fat
And fried foods that contain onion, garlic and mint ,
Finally beverages that contain caffeine stimulant for the body
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