1. What should I not eat before going to bed?
1 sweet
According to medical analysis, compared with the assumption of eating sweets three hours before going to bed, the energy that must be consumed in these three hours will be directly stored. However, sweets will not only hinder weight loss. It also affects the healthiest and most beneficial hormones. Blood sugar will rise after eating. If this state continues, it will do harm to the retina, kidneys and peripheral nerves.
In addition, it will hinder the secretion of growth hormone, which can shape muscles, promote bone development and decompose fat.
2. Lots of milk or herbal tea.
Many reports show that calcium and tryptamine contained in milk can effectively help sleep, while herbal tea has a certain calming effect, but its trap is to drink too much. Excessive water intake, of course, will want to get up in the middle of the night to go to the toilet. And if you can't sleep because of too much water intake, it's a bit of putting the cart before the horse.
3. Something with a strong smell
For things with heavy taste, we must control the salty diet, such as salt, soy sauce, miso, sauce and so on. Not just the human body. When thick things in nature come into contact with light things, they will begin to neutralize.
After eating a diet containing too much salt, the concentrations of Na and Cl in blood will also increase, and taking away the water in the body will lead to an increase in urine. Water intake will also increase, leading to the need to get up in the middle of the night to go to the toilet, leading to poor sleep quality.
4, greasy things
Greasy, that is, 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 better to take fewer pictures before going to bed.
5. alcohol
It is often said that sleeping after drinking is shallow. Actually, this is because alcohol can inhibit the central nervous system. You will feel excited after drinking, but in fact your nerves are dormant, so you will feel easy to fall asleep. However, the inhibitory effect of alcohol is different from anesthesia, and it will be released in a short time, which will accelerate the excitement after release. So it's easy to sleep badly.
2. What can I eat before going to bed?
1, detoxification green fruit and vegetable juice
Drinking a cup of green fruit and vegetable juice before going to bed can not only replenish water in time, solve hunger, but also release fructose, help relax nerves and promote sleep.
2. Pumpkin porridge
Modern nutrition research has found that pumpkin has the lowest calorie, and even eating it before going to bed will not lead to obesity. Moreover, pumpkin is rich in dietary fiber and pectin, which not only has a good feeling of satiety, but also absorbs metabolic wastes and carcinogens in the intestine to help the intestine detoxify during sleep.
3, the right amount of milk
Milk contains tryptophan, which can calm people. Drinking milk at night will not lead to obesity. You know, the quality of sleep is closely related to physical obesity. Drinking a cup of warm milk before going to bed every night can improve the quality of sleep, ensure the normal detoxification metabolism during sleep, and add motivation to lose weight.
Step 4: potatoes
If you are hungry at night, you can eat some potatoes to fill your stomach. Potatoes can remove acids that interfere with tryptophan, which is related to inducing sleep.
5.bananas
Eating bananas at night will not lead to obesity. Eating bananas can stabilize serotonin and remove melanin. Bananas contain magnesium, which helps to relax muscles and help to relax during sleep. Bananas also contain a lot of cellulose. Eating more can help the intestines and stomach smooth, help detoxify, and the toxins in the body are photographed smoothly. Are you still afraid that it is not "non-toxic and light"?
3. What should I pay attention to before going to bed?
1, pay attention to ≤ 1 bowl weight.
Soup is good, porridge is good, and each time it is limited to 1 bowl, the size of the bowl is the same as that of the rice bowl at home. Don't be too greedy and don't deceive yourself. 1 The calorie of a bowl of porridge is generally below 100 calories, so even if you eat other foods, you should not exceed this calorie.
2. Go to bed after supper 1 hour.
Although these midnight snacks are not high in calories, if you sleep immediately after eating, all the food will be hoarded in your stomach, which will also cause obesity. Therefore, it is recommended that you eat midnight snack 1 hour before going to bed!
Step 3 increase the number of chews
As we all know, it is easy to get satiety by increasing the number of chews. Increase the number of chewing, the key is to choose flexible food (mushrooms, bean skin, _ _ _, cuttlefish, octopus, etc.). ) and foods rich in fiber (burdock, bamboo shoots, mushrooms, seaweed, etc. ).
4. eat 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 quite good to choose porridge or stew oolong.
In order to improve everyone's diet health, body health index, sleep quality and work efficiency the next day. I still suggest that you try not to eat supper. So everyone has the responsibility to take good care of their health, so let's take action together now.
4. How to keep healthy before going to bed
1, exercise before going to bed
You can do some simple exercises in bed before going to bed to relax your body, which is also good for your physical and mental health! First, lie on the bed, lift your legs and massage from top to bottom. Don't put your legs up, or lie on the wall in an L shape. This action can help to slim down the calf fat. Then lie flat with your legs suspended in the air at 90 degrees, 45 degrees and 30 degrees respectively, and stay at each angle for about 30 seconds to 1 minute, or the limit you can insist on. This action can shape the muscles of the thigh. You can also lie prone on the bed, with your legs clamped on your chest, your chest attached to the root of your thigh, your hands stretched out beside your ears, and your elbows above your palms attached to the bed. This action can help to eliminate stool.
2, hot water soaking feet
The foot is the farthest part from the human heart, so it is not easy to get oxygen and blood. In addition, it is winter, and it is easier to be stimulated by cold to blood vessels, which leads to vasoconstriction and difficulty in blood supply. However, the foot is another concentrated area of human acupuncture points. If the blood supply is insufficient, it will affect the normal operation of many parts such as liver and kidney. Therefore, soaking feet with warm blisters before going to bed is conducive to promoting blood circulation and accelerating metabolism. In particular, Chinese herbal medicines can be added to the water for soaking feet, because there are many channels on the feet, which can absorb the pharmaceutical ingredients in the water well. If you want to relieve the cold pain in your waist and legs by soaking your feet, you can add Angelica sinensis and Chuanxiong; If you want to relieve dizziness, you can add Chrysanthemum and Prunella vulgaris. If you want to get rid of dryness and athlete's foot, add wormwood and the like.
3, five fingers into a comb.
As we know, the head concentrates on several important big acupuncture points in the human body, which can play a massage role through the stimulation in the process of combing. First, comb your hair with a comb, starting from your forehead and combing from top to bottom, with moderate intensity. Then gently massage the scalp with your fingers, comb your fingers from the ear roots, neck hair roots and forehead hair roots to the top of your head, and then rub your head. Repeat this for more than 30 times until you feel numb. This action can help dredge the blood in the brain and make the brain get enough oxygen. Thereby achieving the effects of improving memory, protecting hair roots, consolidating hair follicles and eliminating brain fatigue.