Molto spesso nelle stagioni di transizione si soffre di insonnia. La stanchezza c’è, ma gli occhi proprio non vogliono chiudersi. La dieta può essere un valido aiuto soprattutto se si scelgono alimenti per favorire la produzione di serotonina, l’ormone che rilassa e aiuta il sonno. La serotonina aumenta con il consumo di pane, pasta e alimenti con zuccheri semplici, come la frutta dolce di stagione e il miele.
Per il pasto serale, si consiglia il consumo di legumi, uova bollite, carne di pollo o tacchino, pesce, semi oleosi, yogurt e formaggi freschi. Tra le verdure, al primo posto tra gli ortaggi utili contro l’ insonnia troviamo la lattuga, seguita da radicchio rosso, cipolla e aglio, dalle spiccate proprietà sedative, ma anche zucca, rape e cavoli.
Ci sono poi dei cibi, considerati delle sorgenti naturali di melatonina, ormone che regola il ciclo sonno-veglia, come l’avena, ricca di calcio e magnesio, sali minerali che favoriscono il rilassamento. Svolge inoltre un’azione riequilibrante del sistema nervoso, riuscendo a contrastare la difficoltà a dormire.
Via libera, inoltre, anche alle banane che contengono vitamina B6, magnesio, potassio e triptofano: un mix di sostanze che favorisce il rilassamento muscolare e stimola l’organismo a produrre serotonina. Fate spazio anche al kiwi, soprattutto prima di andare a dormire, perché sembrerebbe favorire un addormentamento più rapido e un sonno migliore. Il merito sarebbe dell’alto contenuto di antiossidanti, che aiuta a ridurre i livelli di stress e a conciliare il riposo, e di folati, la cui carenza può causare insonnia. E poi per non sbagliare, mangiate qualche mandorla, fonte di magnesio (264 mg/100gr), minerale che contribuisce al normale metabolismo energetico e che, favorendo il rilassamento muscolare, ti aiuta a riposare meglio.
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