{"id":3782,"date":"2016-10-18T20:55:44","date_gmt":"2016-10-18T20:55:44","guid":{"rendered":"http:\/\/doctorexpres.ro\/?p=3782"},"modified":"2016-10-19T07:49:22","modified_gmt":"2016-10-19T07:49:22","slug":"cum-sa-dormi-ca-sa-slabesti","status":"publish","type":"post","link":"http:\/\/doctorexpres.ro\/index.php\/2016\/10\/18\/cum-sa-dormi-ca-sa-slabesti\/","title":{"rendered":"Cum s\u0103 dormi ca s\u0103 sl\u0103be\u015fti?"},"content":{"rendered":"<p style=\"text-align: justify;\">De\u015fi nu este indicat s\u0103 m\u0103n\u00eenci foarte t\u00eerziu sau foarte mult, po\u0163i s\u0103 bei un ceai \u00eenainte de culcare pentru a te odihni mai bine \u015fi a-\u0163i reduce apetitul. <!--more--><br \/>\nOric\u00eet\u0103 grij\u0103 ai avea de alimenta\u0163ie \u015fi oric\u00eet de mult\u0103 mi\u015fcare ai face, rezultatele pot s\u0103 se lase a\u015fteptate f\u0103r\u0103 odihn\u0103 corespunz\u0103toare. Insomnia \u015fi <a href=\"http:\/\/doctorexpres.ro\/index.php\/2016\/10\/11\/cine-se-scoala-prea-de-dimineata-ajunge-bolnav-cu-inima\/\" target=\"_blank\">somnul neodihnitor<\/a> depind de obiceiurile de dinainte de culcare, inclusiv de ora la care m\u0103n\u00eenci \u015fi de alimentele pe care le consumi.<br \/>\n\u00cencearc\u0103 s\u0103 adop\u0163i aceste obiceiuri s\u0103n\u0103toase \u00een via\u0163a de zi cu zi \u015fi \u00ee\u0163i vei \u00eembun\u0103t\u0103\u0163i metabolismul, fapt care te ajut\u0103 s\u0103-\u0163i \u0163ii greutatea sub control:<\/p>\n<p style=\"text-align: justify;\"><strong>1. Alege alimente bogate \u00een triptofan.<\/strong> Triptofanul este un aminoacid esen\u0163ial care ajut\u0103 organismul s\u0103 acumuleze proteine. \u00cen plus, acesta contribuie la cre\u015fterea nivelului de serotonin\u0103, un neurotransmi\u0163\u0103tor care <a href=\"http:\/\/doctorexpres.ro\/index.php\/2016\/09\/16\/nu-e-bine-sa-adormi-zilnic-cu-suplimentele-pe-baza-de-melatonina\/\" target=\"_blank\">regleaz\u0103 somnul<\/a>. Triptofanul se g\u0103se\u015fte \u00een lapte \u015fi produse lactate, ou\u0103, carne, pe\u015fte, banane. Este de ajuns ca masa de sear\u0103 s\u0103 con\u0163in\u0103 doar un sfert de gram de triptofan pentru a te bucura de un somn mai odihnitor.<br \/>\n<strong>2. Evit\u0103 ceea ce te acapareaz\u0103.<\/strong> Un somn de cel pu\u0163in opt ore f\u0103r\u0103 \u00eentrerupere m\u0103re\u015fte produc\u0163ia unui hormon al cre\u015fterii care descompune <a href=\"http:\/\/doctorexpres.ro\/index.php\/2016\/08\/20\/dieta-ketogenica-slabesti-mincind-grasimi\/\" target=\"_blank\">gr\u0103simile<\/a> \u015fi care este asociat cu rate mai mici ale obezit\u0103\u0163ii. Evit\u0103 dispozitivele precum: televizorul, calculatorul, <a href=\"http:\/\/doctorexpres.ro\/index.php\/2016\/06\/28\/te-uiti-la-telefon-cind-esti-in-pat-risti-sa-orbesti\/\" target=\"_blank\">smartphone-ul<\/a> \u015fi tableta.<br \/>\n<strong>3. Nu te \u00eembuiba.<\/strong> Nu este recomandat <a href=\"http:\/\/doctorexpres.ro\/index.php\/2016\/06\/25\/opt-motive-sa-dormi-dezbracat\/\" target=\"_blank\">s\u0103 te culci<\/a> cu stomacul gol, dar nici s\u0103 m\u0103n\u00eenci prea mult seara. Masa ideal\u0103 ar trebui s\u0103 con\u0163in\u0103 \u00eentre 15 \u015fi 25% din necesarul caloric zilnic. O cantitate mai mare poate cauza <a href=\"http:\/\/doctorexpres.ro\/index.php\/2016\/08\/04\/aerul-conditionat-ingrasa\/\" target=\"_blank\">cre\u015fterea \u00een greutate<\/a> \u015fi <a href=\"http:\/\/doctorexpres.ro\/index.php\/2016\/06\/15\/plante-care-nu-te-lasa-sa-dormi\/\" target=\"_blank\">probleme cu somnul.<\/a> Organismul este suprasolicitat \u00een timpul procesului digestiv, provoc\u00eend disconfort \u015fi dificultatea de a adormi. \u00cens\u0103 cea mai d\u0103un\u0103toare consecin\u0163\u0103 a unei mese copioase este \u00eencetinirea metabolismului, efect care se prelunge\u015fte \u015fi \u00een ziua urm\u0103toare.<br \/>\n<strong>4. M\u0103n\u00eenc\u0103 devreme.<\/strong> Obiceiul de a lua cina la ore t\u00eerzii este asociat cu obezitatea, deoarece seara consumi mai pu\u0163in\u0103 energie \u015fi ai tendin\u0163a s\u0103 ingerezi prea multe calorii. Este recomandat s\u0103 m\u0103n\u00eenci cu cel pu\u0163in trei ore \u00eenainte de culcare, pentru ca organismul s\u0103 aib\u0103 timp s\u0103 duc\u0103 la bun sf\u00eer\u015fit toate procesele digestive.<br \/>\n<strong>5. Bea ceaiuri.<\/strong> Ceaiurile te ajut\u0103 s\u0103 dormi mai bine, relaxeaz\u0103 corpul \u015fi reduc apetitul. Cele mai recomandate s\u00eent ceaiurile de mu\u015fe\u0163el, ment\u0103, lavand\u0103, valerian\u0103, tei.<br \/>\n<strong>6. F\u0103 mi\u015fcare.<\/strong> De\u015fi <a href=\"http:\/\/doctorexpres.ro\/index.php\/2016\/09\/19\/artele-martiale-ajuta-la-slabit\/\" target=\"_blank\">efortul fizic<\/a> nu este indicat \u00eenainte de culcare, important este s\u0103 faci mi\u015fcare \u00een fiecare zi, cu cel pu\u0163in patru ore \u00eenainte s\u0103 te bagi \u00een pat. Activitatea fizic\u0103 relaxeaz\u0103 corpul, reduce stresul \u015fi te ajut\u0103 s\u0103 continui s\u0103 arzi calorii chiar \u015fi \u00een timpul somnului.<br \/>\n<strong>7. Stinge luminile.<\/strong> Lumina \u00eencetine\u015fte secre\u0163ia unui hormon numit melatonin\u0103, care este eliberat \u00een organism pentru a te relaxa \u015fi a-\u0163i induce <a href=\"http:\/\/doctorexpres.ro\/index.php\/2016\/06\/20\/sintem-asa-cum-dormim\/\" target=\"_blank\">starea de somn<\/a>. Dac\u0103 se poate, evit\u0103 expunerea la lumin\u0103 puternic\u0103 \u00een ultima or\u0103 pe care o petreci treaz. Persoanele care \u00ee\u015fi asigur\u0103 un mediu propice somnului au un risc cu 21% mai mic de a deveni obezi, \u00een compara\u0163ie cu cei care dorm \u00een locuri luminate excesiv.<\/p>\n<p>Articolul integral \u00een <a href=\"http:\/\/dozadesanatate.ro\/7-sfaturi-a-slabi-in-timp-ce-dormi\/\" target=\"_blank\">dozadesanatate.ro<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>De\u015fi nu este indicat s\u0103 m\u0103n\u00eenci foarte t\u00eerziu sau foarte mult, po\u0163i s\u0103 bei un ceai \u00eenainte de culcare pentru<\/p>\n","protected":false},"author":4,"featured_media":3783,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[96,81,1318,88],"tags":[3437,4355,4356,4351,4353,4352,4354],"class_list":["post-3782","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-boli","category-obiceiuri-alimentare","category-siluete","category-somnul-si-insomnia","tag-cauze-insomnie","tag-ceaiuri-de-baut-seara","tag-dormit-pe-intuneric","tag-reguli-alimente-cina","tag-slabesti-dormind","tag-slabit-in-somn","tag-triptofanul-slabeste"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cum s\u0103 dormi ca s\u0103 sl\u0103be\u015fti? 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