Ciclofemini
Ciclofemini
Ciclofemini

monavie nuit sono e dieta

Além de uma alimentação balanceada e da prática de atividades físicas, noites bem dormidas são essenciais para manter o equilíbrio do nosso organismo. O sono tem funções essenciais para o bom funcionamento do corpo, que vão desde a regulação do metabolismo por meio da produção e liberação de hormônios até a conservação de energia corporal e a consolidação da memória.

Levando esses fatores em consideração, conseguimos identificar a relação entre sono e controle de peso.

Hormônios em equilíbrio

Dormir mal gera cansaço durante o dia, prejudicando a prática de atividades físicas, inibindo o gasto calórico e aumentando os níveis de cortisol, um hormônio que, além de interferir no humor e no nível de estresse, inibe as ações de outros hormônios importantes e ajuda a estocar gordura no corpo. Como o processo metabólico estará mais lento por causa da noite mal dormida isso resultará em ganho de peso.

Um dos hormônios que sofre interferência do cortisol é o hormônio do crescimento, o GH, que ajuda na construção de massa muscular e, quanto mais músculos, mais calorias queimamos. O cortisol cuida também da regulação da glicemia, do açúcar no sangue e da manutenção do vigor da pele. Portanto, dormir, além de ajudar as as pessoas a serem mais saudáveis,também contribui para deixá-las mais bonitas!

Enquanto dormimos, também são liberados outros dois hormônios diretamente relacionados ao apetite e a vontade de comer: a grelina, estimulante da fome, e a leptina, hormônio da saciedade.

Na prática

Uma avaliação feita com 1024 pessoas, entre 30 e 60 anos, participantes do Wisconsin Sleep Cohort Study, em 1989, mostrou que há uma relação de proporcionalidade entre a duração do sono e os níveis de leptina, grelina, adiponectina, glicose, insulina e lipídios no sanque. Entre os pacientes acompanhados, quando o tempo de sono foi curto (5 horas), os testes mostraram diminuição de 15,5% nos níveis de leptina e aumento de 14,9% nos níveis de grelina em relação ao tempo de sono de 8 horas. Isso significa que dormir pouco contribui para o aumento de apetite, que pode levar ao ganho de peso.

Outra pesquisa, realizada pela Universidade de Chicago, mostrou que participantes, ao passarem apenas quatro horas dormindo, apresentaram níveis de grelina 27% mais altos e de leptina 18% mais baixos do que outros voluntários que tiveram dez horas de sono.

Portanto, quem dorme bem por tempo suficiente, além de manter o bom humor, sente menos vontade de comer, conserva energia e estimula o metabolismo. Isso significa mais facilidade para emagrecer!

Como dormir melhor

  • Evite praticar atividades físicas até uma hora antes de dormir;
  • Procure dormir todos os dias no mesmo horário, inclusive nos finais de semana. Dessa forma, você mantém seu relógio biológico ajustado;
  • Evite consumir alimentos estimulantes, como café, mate, chá verde, refrigerantes e chocolate perto do horário de dormir;
  • Evite alimentos muito pesados, gordurosos ou apimentados.

Alimentos que ajudam no sono

  • Saladas e legumes temperados com limão, pouco azeite e sal;
  • Carboidratos integrais (arroz, pão, torrada), frutas e alimentos ricos em vitaminas do complexo B (banana, fígado, ovos, mariscos, soja, frutos secos) estimulam a produção de serotonina, ajudando no relaxamento mais prolongado;
  • Prefira proteínas com baixo teor de gordura (carnes brancas, ovos);
  • Uma sopa é um jantar de fácil digestão;
  • O ácido fólico, presente no brócolis, legumes de folhas verdes, germe de trigo e pães enriquecidos, também contribui para um sono melhor.

Chazinhos da vovó

Os chás à base de ervas têm sido usados há séculos por causa de seu efeito relaxante. Confira as características de alguns deles:

Camomila 

Entre seus compostos ativos estão óleos essenciais e flavonóides. Além do efeito relaxante, acredita-se que a camomila possua efeitos na função digestiva, principalmente quando esta se agrava com o stress ou a ansiedade.

Erva-cidreira

As propriedades anti-stress e ansiolíticas, da erva-cidreira são atribuídas aos efeitos de seus fitoquímicos no GABA (ácido gama-aminobutírico), um neurotransmissor essencial para manter estados de calma e responsável pela sedação na hora do sono.

Erva doce

Conhecido pelo efeito calmante e também pela ação diurética e estimulante gastrointestinal, indicado para problemas respiratórios, como asma e tosse e também para transtornos como acidez estomacal e gases.

1010814_648362118510668_452468938_nMonaVie Nuit

Direcionada por uma filosofia baseada no equilíbrio e no bem-estar, a MonaVie desenvolveu no Brasil uma bebida exclusiva para estimular o relaxamento e proporcionar uma melhor qualidade do sono.

O MonaVie Nuit Lite é uma bebida pronta para o consumo, à base de inositol e 15 frutas, com sabor erva doce, erva cidreira, camomila e limão, com baixo teor de açúcares e apenas 16Kcal por unidade. MonaVie Nuit contém açaí, uva, pêra, ameixa, damasco, banana, cranberry, maracujá, kiwi, blueberry, romã, amora, lichia, cereja e pêssego.

Os produtos da MonaVie não têm intenção de curar, tratar ou prevenir qualquer doença ou situação médica.

Em casos de alterações no apetite ou do metabolismo energético um endocrinologista e um nutricionista devem ser consultados para juntos promoverem a reeducação no volume e qualidade da dieta, sem negligenciar os fatores endócrinos associados.

Fonte: http://br.monavie.com/pt/news/view/dormir-bem-pode-contribuir-para-o-emagrecimento?category=15

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