Protein halang mengantuk waktu petang

Apa terjadi jika kita banyak makan nasi waktu makan tengahari? tentu rasa mengantuk bukan? Seringkali, rasa mengantuk ini membawa sampai ke petang. Ini menjadikan kita kurang produktif di tempat kerja.

Jadi bagaimanakah caranya untuk hilangkan rasa mengantuk pada waktu petang?

Kajian saintifik terkini menunjukkan bahawa pengambilan makanan protein pada waktu petang dapat menghilangkan mengantuk. Makanan protein yang ringan seperti yogurt, kekacang, telur, dsb. yang mengandungi asid amino dapat merangsang sel di otak (sel orexin) untuk memberi impuls elektrik bagi merangsang jaga (tidak mengantuk) dan mengarahkan badan sibuk membakar lemak. Jangan sekali-kali mengambil makanan karbohidrat yang akan menghasilkan glukos kerana ia akan menambah rasa mengantuk.

Artikel yang berkaitan dipanjangkan di bawah ini.

Afternoon Sleepiness? Eat Protein, not Sugar, to Stay Awake & Shed LBS!

By: Pamela Peeke, MD, MPH, FACP

Next time you start feeling like nodding off in the afternoon grab some healthy protein (Greek yogurt, protein shake, 2-3 oz chicken/turkey/fish, peanut butter on apple slices, nuts, low fat cheese, hard boiled eggs, low fat cottage cheese) and you’ll not only stay awake but you’ll be more likely to drop weight as well. Pretty cool, eh?

New research published in the Nov 17 issue of Neuron helps us understand how weight, health and sleep are intertwined. It turns out that special cells in the brain, orexin cells, send electrical impulses stimulating wakefulness as well as telling the body to get busy and burn calories. Whatever we do, we want to keep these cells really happy.

In this latest study, reseachers found out that it was not fat or carbs that optimally stimulated the orexin cells. Instead, it was amino acids, the building blocks of protein. For that matter, the amino acids blocked the effect glucose has on orexin— that is, it’s glucose that increases sleepiness. Protein blocks this effect and keeps you more awake and cookin’ your calories.

Here’s another valuable lesson from this new science. It turns out, it’s not about the calories, but instead nutrient balance. When you have a choice of jam on toast or a protein rich Greek yogurt, head for the yogurt for sure. The brain is sensing nutrients, not calories, as it reacts to what you’re eating. Even if the yogurt had more calories, the end result of choosing to eat it over the toast is you’ll have a greater sense of satiety, wakefulness (great for the afternoon), and more calories burned. This is also another reason to make sure to finish eating your dinner at least 2 hours prior to going to bed. For many people, it’s hard to sleep when you’ve just eaten protein, so watch your nocturnal timing as well.

Finally, plan your day so that your protein-rich mid-afternoon snack is handy while you’re at work or running about doing your thing all afternoon.

Source

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