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Marie-Pierre St-Onge, istraživačica prehrane i sna u New Yorku, godinama je proučavala utjecaj nedostatka sna na prehranu kada ju je 2015. kontaktirao odbor koji je izradio prehrambene smjernice za Amerikance. Trebaju li savjetovati ljude što jesti kako bi poboljšali svoj san, pitali su, piše BBC.

"Moja prva reakcija je bila: 'Zašto nisam razmišljala o tome prije?'"

Melatonin, hormon koji potiče san i diže se noću, dolazi iz prehrambene aminokiseline zvane triptofan.

"Ako se hormon koji regulira san u potpunosti proizvodi iz aminokiseline koja se mora konzumirati u prehrani, onda ima smisla da je prehrana važna za reguliranje sna", kaže ona.

Marie-Pierre St-Onge nije mogla pronaći nikakve studije usredotočene na ovaj odnos. Tako su ona i njezin tim počeli tražiti istraživanja o drugim zdravstvenim problemima, koja su zabilježila prehrambene navike i navike spavanja sudionika.

Pri ispitivanju tih podataka pojavio se jasan obrazac.

Ljudi koji su slijedili mediteransku prehranu (koji su jeli puno voća i povrća, ribe i cjelovitih žitarica) imali su 35% manji rizik od nesanice od onih koji nisu i imali su 1,4 puta veću vjerojatnost da će se dobro naspavati.

Što je to što izaziva san na toj dijeti?

Hrana kao što su riba, orašasti plodovi, i sjemenke su bogati melatoninom.

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Shutterstock
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I nekoliko malih studija pokazalo je da neke specifične namirnice, kao što su rajčice, trešnje i kivi, koji sadrže melatonin, mogu pomoći ljudima da lakše zaspu i duže ostanu spavati.

Postoje i namirnice koje treba izbjegavati prije spavanja.

Većina ljudi zna za kofein, koji je stimulans, ali možda ne shvaćaju da ih slana hrana može učiniti žednima, što im može poremetiti san.

Studija Marie-Pierre St-Onge također pokazuje da konzumiranje slatke hrane može dovesti do problema sa spavanjem. Njezin tim istražuje zašto bi to moglo biti.

Studije koje ispituju utjecaj hrane na san još uvijek su malobrojne i temelje se na istraživanjima na manjem broju ljudi, pa Marie-Pierre St-Onge kaže da je potrebno više istraživanja prije nego što se mogu uzeti kao znanstvena činjenica.

Međutim, oni povećavaju mogućnost da nam jedenje određene hrane može pomoći da bolje spavamo.

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Marie-Pierre St-Onge, istraživačica prehrane i sna u New Yorku, godinama je proučavala utjecaj nedostatka sna na prehranu kada ju je 2015. kontaktirao odbor koji je izradio prehrambene smjernice za Amerikance. Trebaju li savjetovati ljude što jesti kako bi poboljšali svoj san, pitali su, piše BBC.

"Moja prva reakcija je bila: 'Zašto nisam razmišljala o tome prije?'"

Melatonin, hormon koji potiče san i diže se noću, dolazi iz prehrambene aminokiseline zvane triptofan.

"Ako se hormon koji regulira san u potpunosti proizvodi iz aminokiseline koja se mora konzumirati u prehrani, onda ima smisla da je prehrana važna za reguliranje sna", kaže ona.

Marie-Pierre St-Onge nije mogla pronaći nikakve studije usredotočene na ovaj odnos. Tako su ona i njezin tim počeli tražiti istraživanja o drugim zdravstvenim problemima, koja su zabilježila prehrambene navike i navike spavanja sudionika.

Pri ispitivanju tih podataka pojavio se jasan obrazac.

Ljudi koji su slijedili mediteransku prehranu (koji su jeli puno voća i povrća, ribe i cjelovitih žitarica) imali su 35% manji rizik od nesanice od onih koji nisu i imali su 1,4 puta veću vjerojatnost da će se dobro naspavati.

Što je to što izaziva san na toj dijeti?

Hrana kao što su riba, orašasti plodovi, i sjemenke su bogati melatoninom.

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I nekoliko malih studija pokazalo je da neke specifične namirnice, kao što su rajčice, trešnje i kivi, koji sadrže melatonin, mogu pomoći ljudima da lakše zaspu i duže ostanu spavati.

Postoje i namirnice koje treba izbjegavati prije spavanja.

Većina ljudi zna za kofein, koji je stimulans, ali možda ne shvaćaju da ih slana hrana može učiniti žednima, što im može poremetiti san.

Studija Marie-Pierre St-Onge također pokazuje da konzumiranje slatke hrane može dovesti do problema sa spavanjem. Njezin tim istražuje zašto bi to moglo biti.

Studije koje ispituju utjecaj hrane na san još uvijek su malobrojne i temelje se na istraživanjima na manjem broju ljudi, pa Marie-Pierre St-Onge kaže da je potrebno više istraživanja prije nego što se mogu uzeti kao znanstvena činjenica.

Međutim, oni povećavaju mogućnost da nam jedenje određene hrane može pomoći da bolje spavamo.

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ZdravljeJESTE LI ZNALI?

Konzumiranje nekih namirnica pomaže da lakše utonete u san i duže spavate: evo što vam predlažemo za večeru

Piše MOZAIK SD
8. ožujka 2022. - 07:58
21186122
PREMIUM
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Marie-Pierre St-Onge, istraživačica prehrane i sna u New Yorku, godinama je proučavala utjecaj nedostatka sna na prehranu kada ju je 2015. kontaktirao odbor koji je izradio prehrambene smjernice za Amerikance. Trebaju li savjetovati ljude što jesti kako bi poboljšali svoj san, pitali su, piše BBC.

"Moja prva reakcija je bila: 'Zašto nisam razmišljala o tome prije?'"

Melatonin, hormon koji potiče san i diže se noću, dolazi iz prehrambene aminokiseline zvane triptofan.

"Ako se hormon koji regulira san u potpunosti proizvodi iz aminokiseline koja se mora konzumirati u prehrani, onda ima smisla da je prehrana važna za reguliranje sna", kaže ona.

Marie-Pierre St-Onge nije mogla pronaći nikakve studije usredotočene na ovaj odnos. Tako su ona i njezin tim počeli tražiti...

#NESANICA#MEDITERANSKA PREHRANA
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14. svibanj 2024 14:24