Five foods not to eat before going to bed
1, heavy taste
Heavily flavored things refer to diets that contain more salt, such as salt, soy sauce, miso, and sauces. It is not limited to the human body. After the thick things in nature come into contact with the light things, they will begin to neutralize.
After absorbing a diet with too much salt, the concentration of Na and Cl in the blood will increase, and the water in the body will be taken away and the urine output will increase. Water intake will also increase, leading to the need to get up to go to the toilet in the middle of the night, resulting in poor sleep quality.
2, a lot of milk or herbal tea
Many reports show that the calcium and tryptophan contained in milk can effectively help sleep, while herbal tea has a certain calming effect, but the trap is to drink too much. Excessive intake of water, of course, will want to go to the toilet in the middle of the night. And if you feel restless and can't sleep peacefully because of excessive water intake, it's a bit of an upside-down.
According to medical analysis, compared with the hypothetical intake of sweets before going to bed 3 hours before going to bed, the energy that must be consumed within these 3 hours will be directly stored. However, sweets not only hinder weight loss. It will also affect the most healthy and beneficial hormones. After eating and drinking, blood sugar will rise. If this state continues, it will cause damage to the retina, kidneys and peripheral nerves.
In addition, it also hinders the secretion of growth hormone, which is a hormone that can build muscle, promote bone development, and has the function of breaking down fat.
4. Greasy things
Greasy, that is, a high-fat diet, not only contains a lot of energy, but also takes time to digest, and blood sugar will remain high for a long time. Heartburn may also occur the next morning, so it is best to reduce intake before going to bed.
It is often said that sleep is lighter after drinking alcohol. In fact, this is because alcohol can inhibit the central nervous system. I feel excited after drinking, but my nerves are in a dormant state, so I feel easy to fall asleep. However, the inhibitory effect of alcohol is different from that of anesthesia. It will release the inhibition within a short time and accelerate the excitement after release. So easy to sleep lightly.
The hunger pangs hit, we should exclude the unsuitable foods above, what should we eat?
1, detox green fruit and vegetable juice
Drink a glass of green fruit and vegetable juice before going to bed, which can not only replenish water in time, but also solve hunger, and at the same time release fructose to help relax nerves and promote sleep.
Milk contains a kind of tryptophan, which can calm people down. Drinking milk at night will not lead to gaining weight. It is necessary to know that the quality of sleep is closely related to body obesity. Drinking a glass of warm milk every night before going to bed can help improve sleep quality, ensure normal detoxification and metabolism during sleep, and add motivation to weight loss.
3, full-bodied whole grain pumpkin porridge
Modern nutrition studies have found that pumpkin has the lowest calories, and even if it is eaten before going to bed, it will not cause weight gain. Moreover, pumpkin is rich in dietary fiber and pectin, which not only has a good feeling of fullness, but also absorbs metabolic waste and carcinogens in the intestinal tract, and helps the intestine to detoxify during sleep.
If you are hungry at night, you can eat some potatoes to fill your stomach. Potatoes have the effect of removing acids that interfere with tryptophan. Tryptophan is related to inducing sleep.
5. Red bean soup
Ingredients: appropriate amount of red beans, a little tangerine peel.
Method: First soak the red beans in clean water for 30 minutes, wash them, put them in a casserole, add water, boil for 30 minutes, add tangerine peels, boil and extinguish the heat.
Eating bananas at night will not cause obesity. Eating bananas can stabilize serotonin and remove melanin. Bananas contain magnesium, which helps muscles relax and helps relax during sleep. Bananas also contain a lot of fiber. Eating more can help smooth the stomach and detox. The toxins in the body are smoothly photographed. Are you afraid that you will not be "non-toxic and light"?
7, high-fiber wheat husk with skimmed milk
Three tablespoons of wheat husk + half a cup of skimmed milk 170kcal.
There are a lot of instant oats on the market that are high in sugar, so be careful when choosing. Choose sugar-free and dairy-free wheat husks. In addition to being nutritious, there are 2 grams of fiber, which makes it easy to fill your stomach and you don’t need to eat other food. In addition, milk contains an amino acid called serotonin, which can make your brain rest and relax, and make you feel sleepy.
Ingredients: appropriate amount of oats and rice.
Method: Wash the oats and rice first, put them in a pot, add water, boil them over high heat, and then simmer them over low heat.
What to pay attention to before going to bed
1, pay attention to the quantity ≤ 1 bowl
Soup is good, porridge is good, each time is limited to 1 bowl, the size of the bowl is the same as the rice bowl usually eaten at home, don't be too greedy or deceive yourself. The calorie of a bowl of porridge is generally less than 100 calories, so taking the time as the measurement standard, even if you eat other foods, you should not exceed this calorie.
2, go to bed 1 hour after eating supper
Although the calories of these midnight snacks are not high, if you go to bed immediately after eating, all the food will be stored in the stomach, which can also cause weight gain. Therefore, it is recommended that you go to bed 1 hour after eating supper!
3, increase the frequency of chewing
Everyone knows that increasing the frequency of chewing makes it easier to feel full. To increase the frequency of chewing, the key point is to choose flexible foods (dried shiitake mushrooms, tofu skin, konjac, flower sticks, octopus, etc.), foods rich in fiber (burdock, bamboo shoots, mushrooms, seaweed, etc.).
4. Ingest something that helps digestion
As long as the digestion is good, even if the blood sugar rises rapidly, it will not cause indigestion, so it is good to choose porridge or stewed udon noodles.
Of course, what we advocate is to try not to eat late at night, not only because of the obesity problem of eating late at night, but also health concerns. You must pay attention to it.