12 Food For Healthy Sleep

Now if you have a sleep problem you don’t need to dertlenmen.
According to research published in the medical journal called Journal of Clinical Sleep Medicine you “soundly” put to sleep to dietary recommendations (1).
According to the research, the foods you eat can affect sleep.
Saturated fat and sugar rich foods with fiber-poor ones are more unhealthy and often leads to awaken you from your sleep.
26 35 13 male 13 female average age of normal weight, which research was performed on adult.
These 5 days 9 hours (7 to 10 in the evening in the morning) sleep in the laboratory for 7 hours and 35 minutes per day on average, and the woman they slept.
Participants in the five-night “polysomnography” they were followed up, during this time, brain waves, heart rate, breathing and oxygen levels, eye and leg movements were recorded.
The data of the participants, on the fourth day after eating the food prepared by a nutritionist, and were evaluated on the fifth night, after eating all the food they want.
Of the respondents of the study applied to a controlled diet in the first 4 days, 17 minutes, 5. after being allowed to eat what you want Day 29 minutes they were asleep.
Foods affect your body clock
Research of sugary foods with the body’s internal clock affects the body’s core temperature and melatonin secretion at night shows the change in.
A lack of sleep raises levels of the stress hormone cortisol, and it also is known to increase the appetite.
Thus, not only awake but also have an incentive to have kept unhealthy foods unhealthy foods is going to introduced to a vicious circle.
Without enough sleep, the hunger hormone known as “the bride” and this leads to increasing the amount of eating more.
According to research, how much uyunur the very next day, less calories are needed.
These results, Healthy Diet, Healthy that shows how important they are for sleep.
Here are 12 food for a good night’s sleep
Peas: very low in saturated fats, fiber is very rich. 0.1 grams of saturated fat and 7 grams of fiber in a bowl of peas and staff.
Artichokes: artichokes are sugar, 1.3 grams of saturated fat is zero. 7 grams of fiber. It is also beneficial the stem of the artichokes.
Black-Eyed Peas: one cup has 3.9 grams of sugar and 0.4 grams of saturated fat in black while the amount of fiber 29 grams. How much you eat, the better you will sleep.
Lentils: lentils contain 0.2 grams of saturated fat while a tablespoon of sugar and 1 gram fiber does not.
Broccoli is a stalk of 0.1 grams of saturated fat, 2.6 grams of sugar and 3.9 grams of fibre include.
Brussels sprouts: Brussels sprouts in a serving of 0.1 grams of saturated fat, 1.9 grams of sugar and 3.3 include Gmail
Raspberries: raspberries has 8 grams of fiber in a bowl of sugar and 5 grams of saturated fat.
Avocado: an avocado 2.9 grams saturated fat, 0.4 grams sugar, and 9 grams of fiber. Not ideal, if it still is not bad.
A cup of blackberries blackberries and 9 grams of sugar 7 grams of fiber, but has zero saturated fat.
Oatmeal: in a bowl, on average, 0.5 grams saturated fat, 1.1 grams fiber and 4 grams of sugar.
Pears: a medium pear 6 grams of sugar and 17 grams of fiber, zero grams of saturated fat they contain.
Whole wheat pasta: unlike standard spaghetti, whole wheat spaghetti saturated fat, 1 gram of sugar and 6 grams fiber.
Let’s see the result
A: all of these foods are healthy, especially from the vegetable class, I have one thing to say to those.
Provided in moderation, whole grain products, thanks to the vilification of saturated fats but I disagree.
On the contrary, the effects of saturated fat on blood sugar for healthy sleep to keep satiated for a long time and are not “essential” I believe they’re.
Here “healthy saturated fats” saturated fat in the USA because I’ve got to say that the mention of sausages, salami, ham and processed meats such as it is understood it is not possible for them to claim to be healthy.
TWO: the other wrong, every separate organ, every function of the body for the diet to be recommended!
Healthy living is a whole, and every organ and body function separately for if you give a diet, you would not be able to find the way home.
Fed like a man, like a man live!
Source:

SAĞLIKLI BİR UYKU İÇİN 12 YİYECEK


http://www.aasmnet.org/jcsm/ViewAbstract.aspx?pid=30412
Research News in the media:
http://www.cbsnews.com/pictures/foods-that-will-help-you-sleep-better/16/
http://www.techtimes.com/articles/124664/20160116/what-you-eat-can-affect-your-sleep-less-fiber-more-sugar-linked-to-disrupted-night-rest.htm
http://www.forbes.com/sites/alicegwalton/2016/01/17/how-diet-may-be-linked-to-the-quality-of-our-sleep/#44ab38fb4130
http://www.dailytimes.com.pk/entertainment/17-Jan-2016/night-fright-eating-fatty-and-sugary-foods-have-a-direct-affect-on-how-well-you-sleep