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豚

睡眠前の食事で気をつけたい注意点

豚

ついつい寝るのが遅くなって、お腹がすいて眠れない。こんな経験は誰にでもありますよね。でも、寝る前に食べると豚になるって昔から言われています。これはやはり、身体に良くないという事でしょう。しかし睡眠前に食べるとむしろ痩せる、と言われる食材もあるのです。今回は睡眠前の食事でも安心して食べられる方法をご紹介しましょう。

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睡眠前の身体の状態

睡眠

睡眠前は、日中の疲れが溜まっていて、身体も休息を求めています。なるべく胃の負担の少ない食事をとりましょう。また、睡眠前は身体の体温が下がります。よく動物は冬に冬眠しますよね。体温が低くなる、という事は身体のエネルギーの消費を抑える、という事ですから、カロリーの消費も少なくなります。寝る前に高カロリーの食事を取ると、日中食べるよりも脂肪に変わりやすくなります。

睡眠前にNGな食べ物

ダークチョコレート

チョコレートにはデオブロミンと呼ばれる興奮作用のある成分が含まれているため、睡眠の妨げになります。カロリーも高く、カフェインも含まれているので、寝る前は控えた方が良いでしょう。

スパイシーカレー

身体に良いスパイスが多く含まれたカレーですが、胃の消化の妨げになります。
また、翌朝胸焼けの原因にもなりますから、控えた方がよいでしょう。カレーのスパイスに限らず、タバスコやマスタードを使った料理を食べると寝付きが悪くなるという調査報告があります。

ハンバーガー

脂肪が多くて塩分たっぷりのハンバーガーは胃の中で脂肪が酸に変わり、胸焼けの原因となります。脂肪の多い食べ物は、全般的に胃と食道の間にある下部食道括約筋をゆるませ、酸が余計な部分にまで入ってしまいます。睡眠の質だけでなく、健康維持のためにも、脂肪と塩分は取り過ぎには注意して下さい。

ワイン

ワインはポリフェノールがたっぷりで少しなら体にいいイメージがありますが、国立睡眠財団のCEOであるラッセル・ローゼンバーグ氏によると、寝る前はどんなアルコールもNGと言います。理由は「アルコールを飲むと、夜中に何度も目が覚めたり、いびきがひどくなったりします。結果的に、あなたと一緒に寝ている人にまで迷惑をかけることになるのです」とのこと。ワインは早めの夕飯の時がおすすめです。

コーヒー

コーヒーは日中は大変効果のある飲み物です。それは中枢神経を刺激するカフェインを含んでいるからです。コーヒーを夜遅くに飲むと、夜中でも“目が醒めた状態”になってしまいます。そうするとメラトニンの分泌を抑制してしまい、体内時計を狂わせる原因となります。

鶏肉

鶏肉に限らず、タンパク質の多い食べ物は、胃の消化に大変負担がかかります。夜に摂取すると、ただでさえ睡眠中に遅くなる消化が、さらに遅くなります。そうなると体が睡眠ではなく消化に集中してしまうので、眠りの質が低下します。

睡眠前にOKな食べ物

蜂蜜

蜂蜜は糖分の中でも消化が良く、ミネラルも豊富に含まれています。寝る前の少しの糖分は、寝てる間に分泌される成長ホルモンの働きを助け、脂肪を燃焼させる効果があるのです。蜂蜜を食べてから寝ると痩せる、という報告もあります。ただし量に気をつけましょう。

豆乳

牛乳に比べてカロリーも低く、大豆イソフラボンが豊富で更年期障害の強い味方です。どうせならアンチエイジングできる食事を取った方がお得です。豆乳を温めて飲む事で消化も良く、リラックス効果も期待できます。

赤身の魚

消化の悪いタンパク質ですが、タンパク質に含まれるアミノ酸の一種「トリプトファン」は、気持ちをリラックスさせ安眠を促すホルモン「セロトニン」を作り出します。トリプトファンは、ビタミンB群やマグネシウムと一緒にセロトニンを作りますので、ビタミンB群やマグネシウムが一緒に含まれている、赤身の魚は肉に比べて脂肪が少なくお勧めです。

海苔

海苔は海藻ですから、お腹の調子を整え便秘予防にも効果があります。そしてなんといってもローカロリー。身体の中で水分を吸収して膨らみますから、食べ過ぎを防いでダイエット効果も期待できます。塩分のついた韓国海苔は油が塗ってありますからカロリーが高めです。海藻も海苔同様の効果があります。さっぱりポン酢などであえて食べてみてはいかがでしょうか。

睡眠前の食事の注意点

どんな食べ物でも、食べ過ぎると胃の中に消化されずに残り、翌朝胸焼けや胃のもたれにつながります。食べ過ぎに気をつけましょう。また、逆流性食道炎になる可能性もあります。刺激の強いものや、固い食べ物は避けた方が良いでしょう。

細胞から元気になる食事 (新潮文庫)
山田 豊文
新潮社
売り上げランキング: 19,869

まとめ

いかがですか。寝る前でも太らない食べ物がある事がわかりましたね。しかし食べ過ぎは禁物です。ちょっとお腹がすいている、位の方が免疫力が高まり、長生きできる、と最近では報告されています。ほどほどの量で我慢しましょう。是非本記事を参考にして、睡眠前の食事を工夫して下さい。

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