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Что можно и нельзя есть на ночь?

Что можно и нельзя есть на ночь?

Каждый из нас хоть раз в жизни стоял перед холодильником ночью в темноте, борясь с желанием перекусить. И как назло, на ночь глядя совсем не хочется есть ничего полезного, рука тянется за бутербродами, остатками ужина или торта. Почему же ночной голод не дает нам уснуть и что с этим делать?
Источник: giphy.com/gifs/vintage-seinfeld-michael-richards-I

Источник: giphy.com/gifs/vintage-seinfeld-michael-richards-I

Причиной ночного похода к холодильнику может быть слишком ранний ужин или его отсутствие. Привычка есть на ночь, и отсутствие культуры питания могут пагубно сказаться не только на вашей фигуре и здоровье, но и на качестве сна.

Наше тело перед сном должно переварить любую попавшую в желудок пищу, иначе ночью он будет работать и расходовать энергию, вместо того, чтобы отдыхать. А, как известно, отсутствие здорового сна может иметь огромный диапазон негативных последствий, как физических, так и психологических. Например, это может привести к депрессии, нарушению внимания, хронической усталости, старению кожи, набору лишнего веса и пр.
Однако, если мы слишком голодны, то уснуть все равно не получится. Перекусывать на ночь можно, но только делать это надо с умом. Есть продукты, которые заставляют нас просыпаться посреди ночи и не дают нам спокойно спать. Перед сном стоит избегать употребления жирных, пряных, сладких, кофеинсодержащих, алкогольных продуктов и напитков. Пряная пища может вызвать диспепсию и дискомфорт, жирным продуктам требуется много времени на переваривание, сладкие продукты могут спровоцировать скачки сахара в крови, ну а продукты содержащие кофеин, такие как кофе, темный шоколад, чай и пр. окажут стимулирующее действие и просто не позволят вам уснуть. Многие считают, что пропустив на ночь рюмочку или бокальчик чего-то горячительного, они уснут тихим мирным сном. Возможно, но это же заставит организм проснуться посреди ночи и не даст долго уснуть.

Так что же можно есть на ночь? Лучшие закуски перед сном – это продукты богатые сложными углеводами и белками. Сложные углеводы при переваривании выделяют серотонин, это поможет вам успокоиться перед сном, а белковая пища быстро даст чувство насыщения, и вы будете спать спокойно до самого утра.
Если Вас мучает голод, попробуйте выпить на ночь стакан молока или съесть кусочек сыра, тост из цельнозернового хлеба с авокадо, банан, немного орешков, йогурт с несладкими хлопьями, кефир или творог.

Если Вы решили перекусить перед сном даже самыми полезными продуктами, стоит соблюсти несколько правил:

- порция должна быть маленькой;
- между перекусом и сном должно пройти не менее получаса;
- обязательно почистите зубы перед сном.
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