Milk
Milk or yoghurt is made by fermenting milk and can be used in meals, desserts and sauces. It can also be taken as a snack. It is a rich source of protein, vitamins, minerals and beneficial bacteria. Milk contains a small amount of natural milk sugar Lactose), but many brands add high amounts of sugar to dairy products, so these types should be avoided, and can choose milk based on the amount of fat in it; of its varieties is what is full of fat, including what is low-fat, and low-fat .
Sleep and body health
Good sleep is important for maintaining the health of the body. It reduces the risk of some chronic diseases, maintains healthy brain and healthy digestion, and strengthens the immune system. Sleeping hours are estimated to be seven to nine hours long. Although sleep is important, many people can not sleep properly, and insomnia is often a cause. Attention should be paid to the possibility that someone may have trouble sleeping from time to time, But chronic insomnia, which lasts more than a month, can be caused by health problems that require a doctor to see. Symptoms of a person with insomnia include:
- Waking up at night.
- Feeling uncomfortable in the morning.
- Fatigue.
- Headaches.
- Difficulty concentrating.
- Gastrointestinal problems.
- Depression.
Drink milk before bedtime
Making some changes in diet and eating some foods may help you sleep better. These foods include milk. Eating or drinking milk before bedtime can help treat occasional insomnia because it contains tryptophan, Amino acid is used by the body to produce serotonin and melatonin, chemicals that stimulate the brain to relax and sleep. Milk and yogurt contain this amino acid but milk is the best choice because it is easier to digest, especially for people with lactose intolerance intol and milk contains probiotics, beneficial bacteria that work within the body to maintain the health of the digestive system, so eating milk helps to reduce the problems of the digestive system, which develops due to insomnia, and alleviate the problems of the digestive system, which are found mainly in people.
Eating milk before bedtime will not be useful when consuming foods and liquids containing caffeine such as coffee, tea, soda, and foods containing chocolate such as cakes, pies, candies or caffeine-containing painkillers. Milk containing A high percentage of added sugar causes high blood sugar and leads to a conflict with tryptophan, which is found in milk, so you can dispense with yogurt, eat whole grains or toast with yogurt, because complex carbohydrates help boost the work of tryptophan.
Benefits of yogurt
Milk contains many compounds and important nutrients that gain many of the health benefits of the human body, and these benefits include:
- Maintaining intestinal health; To contain milk as previously mentioned Probiotic, which is beneficial bacteria that live in the digestive system, which helps to treat diarrhea associated with the consumption of antibiotics, and prevention of constipation, gas, swelling, and relieve the symptoms of irritable bowel syndrome, and help digest sugar Lactose.
- Prevention of osteoporosis, As well as building a mass of bones and strong teeth, as a source rich in protein, calcium, phosphorus, potassium, and sometimes be supported by vitamin D.
- Maintain heart health, By increasing the level of good cholesterol in the blood (English: HDL), and help to lower high blood pressure, which is a risk factor for heart disease, regardless of milk content of fat.
- Promote immune health, And the prevention of certain diseases, because it contains beneficial bacteria, vitamins, and many minerals such as selenium, magnesium and zinc, as they all play an important role in strengthening the immune system, and maintain health.
- Helping to lose weight; It is rich in proteins that help increase the production of hormones responsible for feeling full, and is an important part of a healthy and balanced diet.
Nutritional tips to help sleep
The following points show some nutritional tips that help to sleep well:
- Avoid eating large meals that contain high amounts of fat late at night; they cause difficulty sleeping, and can finish a heavy meal before 4 hours of sleep.
- Avoid foods that cause digestive problems late at night; digestion is relatively slow during sleep, and hot and heavy foods before sleep cause heartburn.
- Avoid caffeine late in the day, because it interferes with the ability to sleep, as it takes several hours to remove.
- Avoid drinking large amounts of liquids 1-2 hours before sleeping, because they cause you to wake up several times during sleep.
- A balanced and varied diet contains fruits, fresh vegetables, whole grains, low-fat protein sources, maintaining a healthy weight, and doing exercise.