Nowadays, it is not uncommon to find people who have difficulty falling asleep. But what some may not know is that the consequences of this can be extremely serious for health and well-being of our body.
After all, it is during rest that our body is able to recover for the next day. Therefore, betting on foods that help you sleep better can be a simple and healthy alternative to improve sleep quality.
“OR tryptophan [aminoácido essencial presente em alguns tipos de alimentos]once recognized by our brain, it stimulates the production of a neurotransmitter called serotonin. It is responsible for regulating sleep, good mood and the feeling of well-being. The intake of vitamin B6 and magnesium helps in the production of tryptophan in our body “, explains Bettina Del Pino, nutritionist specializing in clinical and sports nutrition.
The specialist separated a list with seven types of foods that help you sleep betteras they are good sources of tryptophan and other substances essential for the rest of the body. Watch:
- Whole grains;
- Nuts and seeds;
- Oats;
- chickpeas;
- Banana;
- Red fruits;
- Passion fruit.
“It should be avoided drinks containing caffeinesuch as black tea, mate tea, green tea, coffee and energy drinks, fatty foods, fried foods, soda And alcoholic beverages. A healthy and balanced diet is a strong ally fight insomniabut it is advisable for people to go to the doctor “, concludes Bettina.
Recipes with foods that help you sleep better
In addition, with the foods that help you sleep better, mentioned by the nutritionist, we have separated 7 quick recipes to make at home and improve sleep quality. Comes with cooking guide!
Whole grain bread with 7 cereals without kneading
Time: 1h (+ 1h rest)
Performance: 2 units
Difficulty: easy
Ingredients for wholemeal bread 7 grains without kneading
- 3 fresh brewer’s yeast tablets (45 g)
- 1 tablespoon of sugar (sweet).
- 2 tablespoons of brown sugar
- 1 tablespoon of salt (sweet).
- 2 cups of warm water (tea)
- 3 beaten eggs
- 1/2 cup sunflower oil (sunflower)
- 3 cups all-purpose flour (approx.)
- 2 cups wholemeal flour (wholemeal)
- 1/2 cup of sunflower seeds
- 1 tablespoon of white sesame
- 1 tablespoon of golden flax seeds
- 1 tablespoon of quinoa grains
- 1 tablespoon of rye
- 1 tablespoon of rolled oats
- 1 tablespoon of barley in grains
- Butter and wheat flour for greasing and flour
Method of preparation
In a bowl, mix the yeast, sugars, salt and warm water until dissolved. Add the eggs, the oil and mix. Add the flours, seeds, grains and mix with a spoon until the mixture is smooth but soft. Then divide the dough into 2 parts and place it in 2 medium-sized buttered and floured cake pans. Cover and let it rest for 1 hour. Bake in a preheated oven for 40 minutes or until golden and golden brown. Let cool, unmold and serve sliced.
Rice with mixed nuts
Time: 35 minutes
Performance: 6 servings
Difficulty: easy
Rice ingredients with mixed nuts
- 2 tablespoons of oil
- 2 tablespoons of butter
- 2 minced garlic cloves
- 3 cups white rice (washed)
- 1/2 cup cashews (chopped)
- 1/2 cup chopped Brazil nuts
- 1/2 cup chopped walnuts
- 1/2 cup frozen fresh peas
- 1 glass of dry white wine
- 5 and 1/2 cups (tea) of warm water
- Salt and chopped parsley to taste
- 1 cup diced fried bacon
Method of preparation
Heat the oil and butter in a skillet over medium heat and saute the garlic until golden brown. Add the rice and sauté for 3 minutes. Add the chestnuts, walnuts, peas and sauté quickly. Add the wine and brown for 3 minutes. Add the water and salt and cook with the half-covered pan until the water is almost completely dry. Then cover the pan, lower the heat and cook until the water dries completely. Turn off, add the smell of green and bacon and mix. Transfer to a serving dish and serve immediately.
Oatmeal, banana and honey pancake
Time: 35 minutes
Performance: 5 servings
Difficulty: easy
Ingredients for pancakes with oatmeal, banana and honey
- 1 1/2 cups all-purpose flour
- 1 cup rolled oats (flakes)
- 2 and 1/2 cups of milk (tea)
- 1 teaspoon of baking powder
- Salt to taste
- 1/2 cup (tea) of oil
- 1 egg
- margarine to grease
- 1/2 cup (tea) of honey
- Cinnamon powder for sprinkling
Filling
- 2 tablespoons of butter
- 5 sliced bananas
- 2 tablespoons of sugar
- Cinnamon powder to taste
Method of preparation
In a blender, whisk the flour, half of the oats, milk, baking powder, salt, oil and egg. Add the remaining oats and mix. Heat a greased non-stick skillet over medium heat. and fry 1 pastry shell, until golden brown on both sides. Then repeat the procedure until the dough is used up. Reserve. For the filling, in a pan over medium heat, heat the butter. Add the banana, sugar, cinnamon and cook for 3 minutes. Turn off and book. Divide the filling between the pancakes and fold it in half. Sprinkle with honey and sprinkle with cinnamon. to serve.
Chickpea pate with sardines
Time: 20min (+ 2h of rest)
Performance: 10 servings
Difficulty: easy
Ingredients for chickpeas with sardines
- 2 cups of chickpeas (cooked)
- 2 cloves of garlic
- 1 chopped onion
- 2 tablespoons of oil
- 1/3 cup (tea) of water
- 1 jar of mayonnaise (250 g)
- 1 can of drained sardines
- Green chilli, chopped to taste
- 1 pinch of salt
Method of preparation
Put the chickpeas in a bowl, cover with water and leave to rest for 2 hours to soften the skin. In a skillet over medium heat, sauté the garlic and onion in the oil until golden brown. Then add the chickpeas, water and cook for 5 minutes. Blend the mayonnaise, sardines, chickpeas, salt and parsley in a blender until the mixture is smooth. To taste, sprinkle with more parsley and serve with croutons.
Wholemeal banana cake with plums
Time: 1 hour
Performance: 8 servings
Difficulty: easy
Ingredients for wholemeal banana cake
- 6 ripe bananas, chopped
- 3 eggs
- 1/2 cup (tea) of oil
- 1/2 cup (tea) of skim milk
- 1 cup (tea) of sugar
- 1 cup (tea) of brown sugar
- 1/2 cup (tea) of wheat flour
- 1/2 cup (tea) of wholemeal flour
- 1 cup oat bran (oat bran)
- 1 tablespoon of baking powder
- 1 1/2 cups chopped plums
- Margarine and wheat flour for greasing
- 1 teaspoon (s) of ground cinnamon
Method of preparation
In a blender, beat the bananas, eggs, oil, milk and sugars. Then transfer to a bowl, mix the flours, oat bran and baking powder with a wire whisk. Then add the plums, stir with a spoon and transfer to a large, greased, floured and cinnamon-dusted pan. Then bake in a preheated oven for 30 minutes or until inserted a toothpick comes out clean. Finally let it cool, unmold and serve, to taste, decorating with a cinnamon stick.
Red fruit syrup ice cream
Time: 40min (+ 4h in the freezer)
Performance: 8 servings
Difficulty: easy
Ingredients for ice cream with red fruit syrup
- 2 cans of condensed milk
- 2 and 1/2 cups of milk (tea)
- 5 tablespoons of cornstarch
- 2 eggs (egg whites and yolks separated)
- 1 box of sour cream (200 g)
- oil for greasing
- Red berries to decorate
Syrup
- 2 cups of berries (strawberry, raspberry and blackberry)
- 2 tablespoons of sugar
- 1/3 cup (tea) of water
Method of preparation
In a pan, over medium heat, put the condensed milk, milk, cornstarch and egg yolks, stirring until thickened. Turn off the heat, let it cool, add the cream and the whipped egg whites and mix until a homogeneous mixture is obtained. Pour into a large greased hole in the center and place in the freezer for 4 hours.
For the syrup, take all the ingredients in a pan, over medium heat, and mix until a syrup is not too thick. Turn off the heat and let it cool. Then remove the ice cream from the freezer, turn it out of the mold onto a large plate and sprinkle with the syrup. Decorate with red fruits and enjoy guilt-free. After all, foods that help you sleep better can also offer flavor and pleasure.
Passion fruit mousse with truffle cream
Time: 2h (+ 3h30 in the fridge)
Performance: 10 servings
Difficulty: easy
Ingredients for Passion Fruit Mousse with Truffle Cream
- 2 sachets of unflavored powdered gelatin
- 1 teaspoon of yellow food coloring
- 2 cups of passion fruit juice
- 2 cans of condensed milk
- 3 cans of sour cream
- 1 kg of melted milk chocolate
Roof
- Pulp of 3 passion fruits
- 1 cup (tea) of water
- 1 cup (tea) of sugar
- 1/2 tablespoon of cornstarch
- 1 tablespoon of glucose for Karo® corn
Method of preparation
Sprinkle the jelly into the passion fruit juice, melt in a bain-marie and puree the dye, condensed milk and 2 jars of cream and set aside in the refrigerator for 30 minutes. In a bowl, mix the melted chocolate and the remaining cream and set aside.
In a large refractory, alternate layers of passion fruit cream and chocolate cream, to finish with the passion fruit cream. Refrigerate for 3 hours. For the garnish, in a pan, put the ingredients, except the glucose, and bring to medium heat, stirring until cooked and thickened. Then remove from heat, add glucose and mix with a spoon. Allow to cool, spread on the mousse and serve.
So, did you like our recipes with foods that help you sleep better? Follow Nutri’s advice and make one today!
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Source: Terra
Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
