Many people are familiar with a situation in which one is unbearably hungry in the evening or at night. But also there is no desire to gain a couple of pounds. How to find a balance between a nightly meal and a slim figure?
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So, in order not to gain excess weight when eating at night, you need to remember that evening insulin release helps to lower blood sugar. This ultimately causes hunger in the brain. Acute hunger often occurs in people with diabetes, for whom skipping a night snack is very dangerous.
If you eat food that sharply increases the level of glucose in the blood, and thanks to insulin in the future there will be a sharp decrease in this level, then the next morning you wake up with a strong feeling of hunger. To avoid this situation, you must eat Greek yogurt at night. This is a type of food that will allow sugar to rise slowly and remain at a certain level for a long time. In other words, a glass of unsweetened yogurt without additives will help to maintain a feeling of satiety for a long time. In addition, products such as one banana, 50 g of cod and 150 g of cooked lentils have the same effect. Each of these types of dishes is used separately.
At twelve o'clock in the morning, the human body produces growth hormone, which serves to regenerate tissues in the muscles. In order for them to grow and retain strength, it is vitally important to use protein in the form of 150 g of chicken breast or low-fat beef in the same amount at night, as well as 100 g of egg whites.
Often due to evening snacks, a person has insomnia. To sleep well, you need a special sleep hormone - melatonin, which is produced at night and is responsible for reducing brain activity. With age, the synthesis of this hormone decreases, the human brain cannot disconnect from work, and the person is not able to fall asleep normally. That is, the body lacks melatonin. The intestines, in which this hormone arises from the amino acid tryptophan, helps to renew melatonin. But tryptophan is already found in large quantities in a glass of milk. Per 100 ml of milk, 75 mg of tryptophan is necessary. This amount of milk is enough for a good sleep. An alternative may also be 100-150 g of turkey.