{"id":7702,"date":"2022-05-16T00:00:00","date_gmt":"2022-05-15T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/strava-ovplyvnuje-spanok\/"},"modified":"2022-05-16T00:00:00","modified_gmt":"2022-05-15T23:00:00","slug":"strava-ovplyvnuje-spanok","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/strava-ovplyvnuje-spanok\/","title":{"rendered":"Aj strava ovplyv\u0148uje sp\u00e1nok. \u010co jes\u0165 pred span\u00edm a kedy?"},"content":{"rendered":"<p>\u0160kv\u0155kanie v\u00a0bruchu, ale aj preplnen\u00fd \u017eal\u00fadok dok\u00e1\u017eu skomplikova\u0165 zasp\u00e1vanie. Odborn\u00edci odpor\u00fa\u010daj\u00fa <strong>zjes\u0165 posledn\u00e9 jedlo d\u0148a pribli\u017ene dve a\u017e tri hodiny pred span\u00edm<\/strong>. Vedeli ste, \u017ee kvalitu sp\u00e1nku ovplyv\u0148uje nielen to, kedy ve\u010der jeme, ale aj \u010do jeme. Niektor\u00e9 <strong>potraviny u\u013eah\u010duj\u00fa zasp\u00e1vanie<\/strong>, in\u00fdm jedl\u00e1m by sme sa mali rad\u0161ej vyhn\u00fa\u0165.<\/p>\n<h3><strong>Pre\u010do jes\u0165 dve a\u017e tri hodiny pred span\u00edm?<\/strong><\/h3>\n<p>Pod\u013ea webov\u00e9ho port\u00e1lu verywellhealth.com sa pr\u00e1ve <strong>za dve a\u017e tri hodiny presunie jedlo zo \u017eal\u00fadka do tenk\u00e9ho \u010dreva<\/strong>. Ak jeme tesne pred span\u00edm, cyklus sp\u00e1nku a\u00a0bdenia sa m\u00f4\u017ee posun\u00fa\u0165, preto\u017ee po\u010das jedenia sa uvo\u013e\u0148uje inzul\u00edn. Mozog zost\u00e1va bdel\u00fd a preto\u00a0nedok\u00e1\u017eeme zaspa\u0165. Le\u017eanie kr\u00e1tko po jedlo takisto sp\u00f4sobuje <strong>p\u00e1lenie z\u00e1hy<\/strong>, tr\u00e1viace probl\u00e9my, ale aj p\u00e1lenie na hrudi. Tieto nepr\u00edjemn\u00e9 probl\u00e9my \u010dasto <strong>s\u0165a\u017euj\u00fa zasp\u00e1vanie<\/strong> alebo sp\u00f4sobia, \u017ee sa <strong>neust\u00e1le bud\u00edme<\/strong>.<\/p>\n<h3><strong>Jedlo pre zdrav\u00fd sp\u00e1nok<\/strong><\/h3>\n<p><strong>Mor\u010dacie m\u00e4so s\u00a0bielou ry\u017eou<\/strong> alebo biely jogurt s ovsen\u00fdmi vlo\u010dkami, orechmi a kivi. Tieto jedl\u00e1 by sme pod\u013ea webov\u00e9ho port\u00e1lu healthline.com mali konzumova\u0165 na ve\u010deru. V\u00fdskumn\u00edci odpor\u00fa\u010daj\u00fa <strong>uvari\u0165 si k ve\u010deri harman\u010dekov\u00fd \u010daj<\/strong>, vhodn\u00fd je aj poh\u00e1r mlieka. Proces zasp\u00e1vania ur\u00fdch\u013euje strava bohat\u00e1 napr\u00edklad na<strong> aminokyselinu tryptof\u00e1n alebo s\u00e9roton\u00edn<\/strong>, ktor\u00e9 zvy\u0161uj\u00fa produkciu sp\u00e1nkov\u00e9ho horm\u00f3nu <strong>melaton\u00ednu<\/strong>.<\/p>\n<p>Mor\u010dacie m\u00e4so <strong>je bohat\u00e9 na bielkoviny<\/strong>, ktor\u00e9 m\u00f4\u017eu pom\u00f4c\u0165 pri zasp\u00e1van\u00ed. Existuj\u00fa d\u00f4kazy, \u017ee konzum\u00e1cia mierneho mno\u017estva <strong>bielkov\u00edn pred span\u00edm zlep\u0161uje kvalitu sp\u00e1nku.<\/strong> Viacer\u00e9 \u0161t\u00fadie dok\u00e1zali, \u017ee moriak z\u00e1rove\u0148 obsahuje aminokyselinu tryptof\u00e1n, ktor\u00e1 <strong>zvy\u0161uje produkciu melaton\u00ednu<\/strong>.<\/p>\n<p><strong>Biela ry\u017ea ako pr\u00edloha s\u00edce obsahuje menej \u017eiv\u00edn<\/strong> a\u00a0antioxidantov ne\u017e hned\u00e1 ry\u017ea, ale z\u00e1rove\u0148 m\u00e1 <strong>vysok\u00fd obsah sacharidov<\/strong>. Viacer\u00e9\u00a0 \u0161t\u00fadie odpor\u00fa\u010daj\u00fa konzumova\u0165 <strong>hodinku pred span\u00edm potraviny<\/strong> <strong>s\u00a0vysok\u00fdm glykemick\u00fdm indexom<\/strong>, napr\u00edklad bielu ry\u017eu. Ten je ukazovate\u013eom toho, ako r\u00fdchlo potravina zvy\u0161uje hladinu cukru v\u00a0krvi.<\/p>\n<p><strong>Mandle a vla\u0161sk\u00e9 orechy s\u00fa bohat\u00fdm zdrojom viacer\u00fdch \u017eiv\u00edn<\/strong> a rozhodne by mali by\u0165 s\u00fa\u010das\u0165ou zdrav\u00e9ho jed\u00e1lni\u010dka. Obsahuj\u00fa fosfor, mang\u00e1n, ale aj<strong> melaton\u00edn, ktor\u00fd pripravuje telo na sp\u00e1nok<\/strong>. Z\u00e1rove\u0148 s\u00fa bohat\u00fdm zdrojom hor\u010d\u00edka, ktor\u00fd podporuje zasp\u00e1vanie. Skvele chutia napr\u00edklad <strong>s bielym jogurtom a kivi.<\/strong><\/p>\n Ilustra\u010dn\u00fd obr\u00e1zok, zdroj: pexels.com\n<p>Pr\u00e1ve <strong>kivi viacero v\u00fdskumn\u00edkov pova\u017euje za jedno z najvhodnej\u0161\u00edch jed\u00e1l pred span\u00edm<\/strong>. Potvrdzuje to aj \u0161tvort\u00fd\u017ed\u0148ov\u00e1 \u0161t\u00fadia. V nej 24 dospel\u00fdch ka\u017ed\u00fa noc zjedli <strong>dve kivi jednu hodinu pred span\u00edm<\/strong>. T\u00ed, \u010do kivi jedli zaspali ove\u013ea sk\u00f4r ako t\u00ed \u00fa\u010dastn\u00edci, ktor\u00ed pred span\u00edm nejedli ni\u010d.<\/p>\n<h3>Namiesto alkoholu harman\u010dekov\u00fd \u010daj<\/h3>\n<p>K ve\u010deri by sme pod\u013ea viacer\u00fdch v\u00fdskumov mali dopria\u0165 napr\u00edklad harman\u010dekov\u00fd \u010daj. Obsahuje toti\u017e antioxidant apigen\u00edn. Ten sa via\u017ee na ur\u010dit\u00e9 receptory v mozgu, ktor\u00e9 <strong>podporuj\u00fa ospalos\u0165 a zni\u017euj\u00fa nespavos\u0165<\/strong>. Jedna \u0161t\u00fadia z roku 2011, ktorej sa z\u00fa\u010dastnilo 34 dospel\u00fdch zistila, \u017ee t\u00ed, ktor\u00ed konzumovali 270 mg v\u00fd\u0165a\u017eku z harman\u010deka dvakr\u00e1t denne po\u010das 28 dn\u00ed, zaspali o 15 min\u00fat r\u00fdchlej\u0161ie a menej sa v noci preb\u00fadzali v porovnan\u00ed s t\u00fdmi, ktor\u00ed v\u00fd\u0165a\u017eok nepili.<\/p>\n<p>Harman\u010dekov\u00fd \u010daj v\u010faka antioxidantom z\u00e1rove\u0148 <strong>zni\u017euje z\u00e1pal <\/strong>t\u00fdm z\u00e1rove\u0148 zabra\u0148uje vzniku chronick\u00fdch ochoren\u00ed, ako je rakovina a srdcov\u00e9 choroby. Pod\u013ea niektor\u00fdch \u0161t\u00fadi\u00ed <strong>posil\u0148uje imunitn\u00fd<\/strong> syst\u00e9m, zni\u017euje \u00fazkos\u0165 a depresiu a dokonca m\u00e1 <strong>pozit\u00edvny \u00fa\u010dinok aj na poko\u017eku.<\/strong><\/p>\n<h3><strong>Ak\u00e9mu jedlu sa pred span\u00edm rad\u0161ej vyhn\u00fa\u0165?<\/strong><\/h3>\n Ilustra\u010dn\u00fd obr\u00e1zok, zdroj: pexels.com\n<p><strong>Korenen\u00fdm jedl\u00e1m, alkoholu, \u010dokol\u00e1de a\u00a0dokonca aj m\u00e4te<\/strong> by sme sa pod\u013ea webov\u00e9ho port\u00e1lu verywellhealth.com mali pred span\u00edm rad\u0161ej vyh\u00fdba\u0165. Tie toti\u017e <strong>m\u00f4\u017eu sp\u00f4sobi\u0165 p\u00e1lenie z\u00e1hy<\/strong>. Hoci po vypit\u00ed p\u00e1r poh\u00e1rikov alkoholu sa m\u00f4\u017eete c\u00edti\u0165 ospal\u00ed, tento efekt r\u00fdchlo vyprch\u00e1 a\u00a0sp\u00e1nkov\u00fd cyklus sa nar\u00fa\u0161a. <strong>Na ve\u010deru sa neodpor\u00fa\u010da konzumova\u0165 ani kofe\u00edn<\/strong>, ktor\u00fd okrem k\u00e1vy n\u00e1jdeme aj v s\u00f3de, energetick\u00fdch n\u00e1pojoch a \u010dokol\u00e1de. <strong>Kofe\u00edn blokuje adenoz\u00edn, chemick\u00fa l\u00e1tku, v\u010faka ktorej sa c\u00edtite ospal\u00ed<\/strong>. Okrem toho \u010dasto<strong> zvy\u0161uje potrebu mo\u010denia<\/strong>.<\/p>\n<p>Kvalitn\u00fd sp\u00e1nok a\u00a0vyv\u00e1\u017een\u00fd jed\u00e1lni\u010dek s\u00fa nevyhnutnou s\u00fa\u010das\u0165ou zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu a\u00a0\u00fazko spolu s\u00favisia. <strong>Sedem a\u017e dev\u00e4\u0165 hod\u00edn sp\u00e1nku u\u00a0dospel\u00e9ho \u010dloveka zni\u017euje riziko viacer\u00fdch chronick\u00fdch ochoren\u00ed<\/strong>, udr\u017eiava mozog zdrav\u00fd a\u00a0z\u00e1rove\u0148 posil\u0148uje imunitu.<\/p>","protected":false},"excerpt":{"rendered":"<p>\u0160kv\u0155kanie v\u00a0bruchu, ale aj preplnen\u00fd \u017eal\u00fadok dok\u00e1\u017eu skomplikova\u0165 zasp\u00e1vanie. Odborn\u00edci odpor\u00fa\u010daj\u00fa zjes\u0165 posledn\u00e9 jedlo d\u0148a pribli\u017ene dve a\u017e tri hodiny pred span\u00edm. Vedeli ste, \u017ee<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-7702","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/7702","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/comments?post=7702"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/7702\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=7702"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=7702"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=7702"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}