{"id":2915,"date":"2021-09-02T15:26:43","date_gmt":"2021-09-02T15:26:43","guid":{"rendered":"https:\/\/www.ndiaffatactu.com\/?p=2915"},"modified":"2021-09-02T15:26:43","modified_gmt":"2021-09-02T15:26:43","slug":"les-aliments-a-manger-le-soir-et-ceux-a-eviter","status":"publish","type":"post","link":"https:\/\/www.ndiaffatactu.com\/index.php\/2021\/09\/02\/les-aliments-a-manger-le-soir-et-ceux-a-eviter\/","title":{"rendered":"Les aliments \u00e0 manger le soir et ceux \u00e0 \u00e9viter"},"content":{"rendered":"

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Que manger ce soir ? \u00ab D\u00eener comme un mendiant \u00bb pour ne pas grossir, \u00e9viter les prot\u00e9ines animales\u2026 Des id\u00e9es re\u00e7ues ? Petit tour d\u2019horizon des aliments \u00e0 privil\u00e9gier et \u00e0 \u00e9viter \u00e0 l\u2019heure du d\u00eener.<\/p>\n<\/div>\n

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Et si bien dormir commen\u00e7ait par manger ce qu\u2019il faut le soir\u00a0? Certains types d\u2019aliments sont tout indiqu\u00e9s pour calmer un cerveau qui turbine quand d\u2019autres provoquent un inconfort rendant peu propice une bonne nuit r\u00e9paratrice.<\/p>\n

Que manger le soir\u00a0? 5 aliments \u00e0 privil\u00e9gier<\/h2>\n

Ne pas manger le soir n\u2019est pas une bonne id\u00e9e\u00a0: pour bien dormir, mieux vaut manger l\u00e9ger le soir, mais correctement.<\/p>\n

Les p\u00e2tes compl\u00e8tes<\/h3>\n

Pour bien dormir, adoptons une alimentation de sportif\u00a0! Manger des p\u00e2tes le soir n\u2019a rien de farfelu \u00e0 condition de les choisir\u00a0compl\u00e8tes, de les manger al dente<\/strong>\u00a0et\u2026 de ne pas les noyer de sauce industrielle.<\/p>\n

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\"que<\/div>
Manger des p\u00e2tes le soir, oui mais compl\u00e8tes\u00a0! \u2013 \u00a9 Dani Vincek<\/figcaption><\/figure>\n<\/div>\n

Une \u00e9tude du\u00a0Brigham and Women\u2019s Hospital<\/em>\u00a0publi\u00e9e par\u00a0The Lancet<\/em>\u00a0indique que la consommation de p\u00e2tes facilite l\u2019absorption du\u00a0tryptophane<\/strong><\/a>, le pr\u00e9curseur de la\u00a0s\u00e9rotonine<\/strong>\u00a0qui r\u00e9gule l\u2019humeur et de la\u00a0m\u00e9latonine<\/a>, la fameuse hormone du sommeil.\u00a0<\/strong>On a \u00e9galement\u00a0montr\u00e9\u00a0que\u00a0certains aliments ont une influence directe sur la qualit\u00e9 du sommeil<\/strong>(1)<\/a>.<\/p>\n

Les fruits \u00e0 coque et graines<\/h3>\n

Les\u00a0amandes riches en\u00a0magn\u00e9sium<\/a><\/strong>\u00a0et les noix de Grenoble riches en tryptophanes sont \u00e0 int\u00e9grer \u00e0 vos menus du soir si vous avez du mal \u00e0 dormir. Le magn\u00e9sium permet aux muscles de se rel\u00e2cher ce qui favorise un bon sommeil. En outre, les prot\u00e9ines v\u00e9g\u00e9tales permettent de\u00a0stabiliser le taux de sucre dans le sang<\/strong>, signal pour l\u2019organisme de passer en mode digestion et repos.<\/p>\n

\u00c0 m\u00e9langer avec des\u00a0graines de courges<\/strong>\u00a0qui contiennent elles aussi des tryptophanes pour dormir comme un b\u00e9b\u00e9\u00a0!<\/p>\n

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Manger une banane le soir pour mieux dormir\u00a0?<\/h3>\n

La banane est en effet un super aliment pour prendre soin de ses nuits. Riche en magn\u00e9sium et\u00a0potassium<\/a>, elle aide le corps et le\u00a0syst\u00e8me nerveux \u00e0 se rel\u00e2cher<\/strong>. La banane contient elle aussi du\u00a0tryptophane qui favorise l\u2019endormissement.<\/strong><\/p>\n

Les l\u00e9gumineuses<\/h3>\n

Riches en glucides, les\u00a0l\u00e9gumineuses<\/a>\u00a0comme les lentilles, pois chiches ou haricots se m\u00e9tabolisent lentement. Elles ont ainsi un\u00a0effet s\u00e9datif<\/strong>. Ces prot\u00e9ines v\u00e9g\u00e9tales ne sont pas stimulantes, contrairement aux prot\u00e9ines animales. A associer avec des l\u00e9gumes et une c\u00e9r\u00e9ale compl\u00e8te pour un menu \u00e9quilibr\u00e9.<\/p>\n

Les l\u00e9gumes \u00e0 feuilles vertes<\/h3>\n

Les\u00a0l\u00e9gumes de saison<\/a>\u00a0sont toujours \u00e0 privil\u00e9gier \u00e0 chaque repas<\/strong>\u00a0car ce sont eux qui apportent tous les nutriments n\u00e9cessaires. Le soir, misez sur ceux qui ont des feuilles bien vertes comme toutes les salades, \u00e9pinards, blettes, etc. Ils renferment une bonne quantit\u00e9 de\u00a0vitamines du groupe B<\/strong>\u00a0qui participent au bon fonctionnement du syst\u00e8me nerveux. Ils sont \u00e9galement riches en\u00a0calcium qui r\u00e9duit les effets du stress.<\/strong><\/p>\n

Quels aliments faut-il ne pas manger le soir\u00a0?<\/h2>\n

Ce sont des \u00e9vidences mais le soir, on \u00e9vite les aliments trop sucr\u00e9s, trop riches en graisse et excitants qui rendent la digestion difficile.<\/p>\n

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\"que<\/div>
Viande rouge, frites grasses et pain blanc \u00e0 \u00e9viter le soir \u2013 \u00a9 Alexandr Popel<\/figcaption><\/figure>\n<\/div>\n

Les aliments transform\u00e9s<\/h3>\n

Riches en sucres dits autrefois rapides, les aliments transform\u00e9s type pain de mie ou biscuits et ceux qui sont tr\u00e8s gras sont \u00e0 \u00e9viter de mani\u00e8re g\u00e9n\u00e9rale, a fortiori le soir. Ces aliments vont\u00a0stimuler la production d\u2019acide<\/strong>\u00a0dans l\u2019estomac pouvant provoquer des reflux. En outre, l\u2019exc\u00e8s de sucre va provoquer des pics d\u2019insuline qui entra\u00eenent le\u00a0stockage des graisses<\/strong>.<\/p>\n

Les aliments excitants<\/h3>\n

Bien entendu, caf\u00e9 et th\u00e9 sont \u00e0 \u00e9viter d\u00e8s la fin de journ\u00e9e, surtout si on est sensible aux effets de la caf\u00e9ine. Mais les excitants ne se limitent pas \u00e0 ces deux boissons. Le soir, \u00e9vitez de manger du piment ou du poivre car ces \u00e9pices\u00a0augmentent la temp\u00e9rature du corps<\/strong>\u00a0qui a justement besoin de diminuer pour mieux dormir.<\/p>\n

Attention aussi \u00e0 la\u00a0caf\u00e9ine qui se cache dans le\u00a0chocolat<\/a><\/strong>\u00a0! \u00c0 consommer avec mod\u00e9ration donc.<\/p>\n

La viande rouge<\/h3>\n

Avec sa forte teneur en prot\u00e9ines, la viande rouge est\u00a0tr\u00e8s longue \u00e0 dig\u00e9rer.<\/strong>\u00a0Le soir, elle demandera trop de travail \u00e0 votre organisme ce qui p\u00e8sera sur votre sommeil. Si vous tenez \u00e0 manger de la viande, pr\u00e9f\u00e9rez une viande blanche comme la dinde ou le poulet.<\/p>\n

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Les agrumes<\/h3>\n

Contrairement aux id\u00e9es re\u00e7ues, la vitamine C n\u2019emp\u00eache en rien l\u2019endormissement\u00a0! Si les citrons, oranges et autres pamplemousses sont \u00e0 \u00e9viter le soir, c\u2019est plut\u00f4t parce qu\u2019ils peuvent\u00a0provoquer des remont\u00e9es acides<\/strong>.<\/p>\n

La charcuterie<\/h3>\n

La charcuterie est \u00e0 \u00e9viter le soir.\u00a0Tr\u00e8s sal\u00e9e, elle d\u00e9shydrate<\/strong>, ce qui risque de vous r\u00e9veiller la nuit. Elle contient \u00e9galement de la\u00a0tyramine<\/strong><\/a>, substance qui augmente la tension et rend le\u00a0cerveau plus alerte<\/strong>.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Que manger ce soir ? \u00ab D\u00eener comme un mendiant \u00bb pour ne pas grossir, \u00e9viter les prot\u00e9ines animales\u2026 Des<\/p>\n","protected":false},"author":2,"featured_media":2916,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[6,61,12,11],"tags":[],"class_list":["post-2915","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-actualites","category-cuisine","category-recents","category-sante"],"yoast_head":"\nLes aliments \u00e0 manger le soir et ceux \u00e0 \u00e9viter - Ndiaffat Actu<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.ndiaffatactu.com\/index.php\/2021\/09\/02\/les-aliments-a-manger-le-soir-et-ceux-a-eviter\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Les aliments \u00e0 manger le soir et ceux \u00e0 \u00e9viter - 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