Koje namirnice utiču na san: Šta ne bi trebalo uzimati prije spavanja

Namirnice u velikoj mjeri mogu da utiču na kvalitet sna. Dok određena hrana koja sadrži kofein ili šećer može da stimuliše nervni sistem i tako oteža uspavljivanje, druge namirnice imaju suprotan efekat i podstiču san.

Prije spavanja nikako ne bi trebalo da se uzimaju kofein, alkohol, šećer i teška hrana. Zbog pogrešnog odabira, hemikalije u tijelu mogu da poremete nivo šećera u krvi i dovedu do čestog buđenja u toku noći.

Minerali

Dobar izbor je kalijum, moćni mineral koji će umiriti nervni sistem. Nezaobilazan je i

magnezijum. Bademi, recimo, bogati proteinima i magnezijumom, odlični su za opuštanje bolnih mišića. Sadrže zdrave masnoće i vlakna i stabilizuju nivo šećera u krvi, što će vas spriječiti da jedete kasno uveče. Dovoljna je šaka badema na dan, odnosno 30 grama. Sadrže velike količine vitamina B, koji pomaže u pretvaranju triptofana u serotonin, pišu Novosti.

Ugljikohidrati

Uključivanje ugljenih hidrata u ishranu pomaže u podizanju nivoa triptofana, esencijalne aminokiseline u krvi, koju tijelo pretvara u serotonin. Režim ishrane koji podrazumijeva izbacivanje ugljenih hidrata može da poremeti hemijsku ravnotežu organizma, pa umjesto da ih potpuno izbacite, birajte vrstu ugljenih hidrata kao što su grašak ili sočivo.

Antioksidansi

Mnoge biljke imaju svojstvo antioksidanasa, a univerzalni biljni antioksidans je kamilica. Ova biljka ne sadrži kofein i puna je krizina, koji ima antioksidativni efekat i dokazano sedativno dejstvo. Često se koristi kao lijek protiv nesanice i drugih poremećaja spavanja. Ako ste pod stresom i ne možete da se opustite, popijte topli čaj od kamilice.

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