The quality of sleep plays a fundamental role in our well-being, both physical and mental. Establishing a daily routine with a regular sleep schedule and creating an environment conducive to rest, such as choosing the right mattress and eliminating distractions in the bedroom such as television and cell phones, are essential to ensuring a restful night’s rest. Avoiding alcohol, smoking, and stimulating foods and drinks before bed and staying physically active in the morning also promote restful sleep.
The power of food
The influence of diet on sleep quality is recognized by many experts. Certain products, due to their specific characteristics, can play a facilitating role in this process. Learn more about this vital balance between healthy sleep and adequate nutrition from Dr. Telmo Barroso, nutritionist at CUF Descobertas Hospital.
Peru
This meat is an excellent source of tryptophan, an essential amino acid that helps increase serotonin and melatonin levels, which are known to promote restful sleep.
Banana
Source of vitamin B6, which plays a fundamental role in reducing tiredness and fatigue.
Honey
Warm milk with honey can help before bed. Milk, rich in tryptophan, acts as a natural sleep stimulant by increasing levels of serotonin, a natural sedative in the brain. When combined with honey, a carbohydrate, it facilitates the absorption of tryptophan in the brain.
Dried fruits
They are rich in tryptophan, magnesium and omega-3 fatty acids (DHA), which help maintain normal brain function.
Oats
It is rich in tryptophan, an amino acid found in proteins and a precursor to serotonin, a neurotransmitter whose deficiency is associated with sleep disorders.
Fish
Sardines, salmon, tuna and cod are examples of tryptophan-rich fish that can help improve sleep quality.
Lactic
A glass of milk before bed not only calms you down. Dairy products are rich in tryptophan and serotonin, which are necessary for the production of melatonin, a hormone that not only regulates sleep cycles, but also improves its quality.
Eggs
Egg yolk is a source of iron, which contributes to normal cognitive function, as well as tryptophan, which helps you sleep better.
Infusions
In general, herbal teas, when served hot, have a vasodilating effect, making us more relaxed and helping us fall asleep.
Spinach
They are rich in magnesium, a mineral that helps reduce tiredness and tiredness.
pesto spinach
5 MINUTES. | ±360G (±18 deg SUPA) | EASY
spinach 1 package (170 g)
Pingo Doce Extra Virgin Olive Oil 4th century soup
garlic 1 tooth
parmesan cheese 50 g
1 DOSE CONTAINS (ADULT % VDR)
Energy 79kcal (4%) | Fats 5.7 g (8%) of which are saturated 1.1 g (6%) | Carbohydrates 0.3 g of which sugar 0.3 g (<1%) | Fiber 9.3 g (37%) | Squirrels 1.8 g
Preparation
1 Blend all ingredients in a food processor until creamy.
Penne with salmon and pesto spinach
30 MINUTES. | 4 PEOPLE | EASY
salmon (loin) 3 (450 g)
salt 2nd century tea
pepper qb
pesto spinach 8th century soup
zucchini 1 (300g)
pasta penne 250g
Pingo Doce Probiotic Whole Natural Yogurt 1 (125 g)
1 DOSE CONTAINS (ADULT % VDR)
Energy 670kcal (34%) | Fats 35 g (50%) of which are saturated 11 g (53%) | Carbohydrates 52 g, of which sugars 5.7 g (6%) | Fiber 5.2 g (21%) | Squirrels 35 g
Preparation
1 Preheat oven to 180ºC
twoSeason the salmon with half the salt and pepper, place on a baking sheet, top with four tablespoons pesto and place the zucchini pieces around it. Bake for 15 minutes.
3 Cook pasta in water seasoned with remaining salt according to package instructions.
4 Drain the pasta and toss it with four more tablespoons pestoyogurt and serve with zucchini and salmon fillet.
Omelet with mushrooms and spinach
20 MINUTES. | 6 PEOPLE | EASY
eggs M 12
fresh onions 1st century soup
salt 1st century soup
pepper qb
Pingo Doce Extra Virgin Olive Oil 1.5 gr. soup
onion 1 (100 g)
garlic 1 tooth
mushrooms 400g
spinach leaves 1 package (170 g)
Seasoned Cooked Quinoa Pingo Dose 500g
avocado 1 (200 g)
sesame seeds 1st century soup
1 DOSE CONTAINS (ADULT % VDR)
Energy 397kcal (20%) | Fats 23g (33%) of which are saturated 5.4 g (27%) | Carbohydrates 24 g of which sugar 1.7 g (2%) | Fiber 5.4 g (21%) | Squirrels 21g
Preparation
1 Beat the eggs with chopped garlic, half the salt and pepper.
two In a frying pan with a tablespoon of olive oil, sauté the chopped onion and garlic for 2 minutes. Add mushrooms in small pieces. Let cook for 5 minutes. Season with remaining salt and pepper.
3 Grease a non-stick frying pan with the remaining olive oil, pour in some of the beaten eggs, spread well and when it starts to set, add some of the mushroom mixture to one of the halves and some spinach on top.
4 When the eggs begin to stick, loosen them with a spatula and place the omelette on top of the filling.
5 Repeat the process with the remaining ingredients until you have six omelettes.
6 Serve with quinoa and sliced avocado. Sprinkle with sesame seeds.
Banana, oat and nut cookies
30 MINUTES. | 8 units | EASY
ripe bananas 2 (300g)
cereals 100g
cinnamon powder qb
Pingo Doce dried fruit mix 50 g
1 UNIT CONTAINS (ADULT % VDR)
Energy 118kcal (6%) | Fats 4.6 g (7%) of which are saturated 0.7 g (4%) | Carbohydrates 13g of which sugar 5.6 g (6%) | Fiber 5.2 g (21%) | Squirrels 3.3 g
Preparation
1 Preheat the oven to 180ºC.
two In a bowl, crush the bananas very well, leaving no lumps.
3 Add oats and cinnamon powder.
4 Let it sit for 10 minutes. Meanwhile, line a baking sheet with parchment paper.
5 Place eight tablespoons of dough onto parchment paper and lightly smooth the cookies using a spoon or your fingers.
6 Sprinkle with chopped nuts and bake for 15 minutes. Remove from oven and let cool.
See these and other recipes in the Sabe Bem magazine, which you can purchase in your store. Pingo Doce Shop or in mercadão.pt. Find out more here.
Source: CM Jornal
I’m Tifany Hawkins, a professional journalist with years of experience in news reporting. I currently work for a prominent news website and write articles for 24NewsReporters as an author. My primary focus is on economy-related stories, though I am also experienced in several other areas of journalism.