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Mat som kan hjälpa dig att somna

25 september 2010.

Australiensisk forskning visar att mat med högt GI (glykemiskt index) gör att man somnar snabbare. Deltagarna i forskningsstuiden somnade 8,5 minuter snabbare när de ätit mat med högt GI.

Anledningen är att de högglykemiska livsmedlens innehåll av kolhydrater ökar blodets mängd av ämnet tryptofan, vilket gör dig sömnig.

Här är listorna på maten du ska äta för att sova bättre och på det du ska undvika.

Mat du somnar av:
  • Dadlar
  • Riskakor
  • Bakad potatisdadel1
  • Mango
  • Franskbröd
  • Ananas
  • Doughnuts
  • Jasminris
  • Fikon
  • Risnudlar
Undvik strax innan sängdags:
  • Färsk, kokt potatis
  • Brunt ris
  • Körsbär
  • Grapefrukt
  • Tomatjuice
  • Äpplen
  • Plommon
  • Fullkornspasta


ABSTRACT The American Journal of Clinical Nutrition

High-glycemic-index carbohydrate meals shorten sleep onset

Background: Dietary carbohydrate intake has been shown to increase the plasma concentration of tryptophan, a precursor of serotonin and sleep-inducing agent.
Objective: To investigate the role of carbohydrate in sleep induction, we explored the effect of glycemic index (GI) and meal time on sleep in healthy volunteers.

Design: We compared the effect of high- and low-GI carbohydrate–based meals ingested 4 h before bedtime on sleep quality. We also evaluated the effect of the timing of high-GI meals (4 h compared with 1 h) on sleep quality. Twelve healthy men (aged 18-35 y) were administered standard, isocaloric (3212 kJ; 8% of energy as protein, 1.6% of energy as fat, and 90.4% of energy as carbohydrate) meals of either Mahatma (low GI = 50) or Jasmine (high GI = 109) rice 4 h before their usual bedtime. On another occasion, the high-GI meal was given 1 h before bedtime. The participants underwent a familiarization night followed by 3 test nights in random order 1 wk apart.

Results: A significant (P = 0.009) reduction in the mean (±SD) sleep onset latency (SOL) was observed with a high-GI (9.0 ± 6.2 min) compared with a low-GI (17.5 ± 6.2 min) meal consumed 4 h before bedtime. The high-GI meal given 4 h before bedtime showed a significantly shortened SOL compared with the same meal given 1 h before bedtime (9.0 ± 6.2 min compared with 14.6 ± 9.9 min; P = 0.01). No effects on other sleep variables were observed.

Conclusions: We showed that a carbohydrate-based high-GI meal resulted in a significant shortening of SOL in healthy sleepers compared with a low-GI meal and was most effective when consumed 4 h before bedtime. The relevance of these findings to persons with sleep disturbance should be determined in future trials.

Originalartikel High-glycemic-index carbohydrate meals shorten sleep onset

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