5 dicas para dormir bem e perder peso (Port+Ing)

5 Ways to Sleep Well and Lose Weight
1. Coma as comidas certas:
2. Use farinha integral ao inves de farinha branca
A fibra a mais mantera voce mais saciado
por um periodo maior de tempo
3. Nao coma apos 7 da noite – Ao menos que seja uma refeicao leve tipo iogurte sem gordura, cereal com leite magro, um uma tostada com pasta de amendoim

4. Escolha tira-gostos com carboidratos complexos, proteina e calcium. O calcium ajuda produzir melatonina que ajuda a dormir
Nao coma mais de 200 calories nestes tira-gostos noturnos

5. Evite comer alimentos com alto indice de proteina a noite. Tambem evite comidas picantes, molho de tomate, bebidas carbonadas, chocolate, alimentos fritos,
alho, cebola, menta e qualquer alimento que contenha cafeina

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Ingles:

Eating the right foods—and avoiding the wrong ones—will make it easier for you to fall asleep and stay asleep. And getting more shut-eye means losing more weight

Substitute Whole Grains for White Flour Products
The additional fiber will improve your health and keep you feeling full for a longer period of time.

Don’t Eat After 7:00 p.m. Unless It’s a Light Bedtime Snack
If you must have a bedtime snack, choose something light like low-fat yogurt with a sprinkling of chopped walnuts or granola, a small bowl of oatmeal made with fat-free milk, or a piece of whole grain toast with 1 teaspoon of peanut butter.

Choose Nighttime Snacks With Complex Carbs, Protein, and Calcium
Dairy products are great sleep inducers because the brain can use their calcium and tryptophan to manufacture melatonin. Adding carbohydrates to dairy or protein calms us down with a serotonin buzz. However, make sure you don’t consume too much protein close to bedtime. Otherwise, you might get too much energy from the amino acid tyrosine, which perks you up. Try to keep your bedtime snack under 200 calories, and avoid foods that might induce heartburn, like spicy or garlicky foods.

Avoid Eating High-Protein Meals Close to Bedtime
Eating a meal high in carbohydrates stimulates the release of insulin, which helps clear the bloodstream of amino acids that compete with the amino acid tryptophan. This allows more of that natural sleep-inducing amino acid to enter the brain and be used to manufacture sleep-inducing substances such as serotonin and melatonin. Remember, eating a high-protein meal without any accompanying carbohydrates may keep you wide awake from the tyrosine, which perks up the brain.

Avoid Eating Sleep Busters Close to Bedtime
Including spicy foods, tomato sauce, carbonated drinks, citrus, chocolate, fatty and fried foods, garlic and onions, mint, and anything with caffeine as an ingredient.

fonte: http://fitbie.msn.com/lose-weight/tips/5-ways-sleep-well-and-lose-weight/tip/1

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