By Franklin Delgado
What is consumed during dinner greatly influences the quality of sleep, says cardiologist Aurelio Rojas. Eating yogurt and fruits is a frequent recommendation from nutritionists. Especially, a specific combination of kefir and low-glycemic fruits can be beneficial for rest.
Kiwi is preferred for its low glycemic index and vitamin C content. It has been associated with improved sleep and more stable rest if consumed one hour before bedtime.
Rojas suggests, in statements to the media Expansionmix kiwi with kefir, since it provides proteins, fats and probiotics that help stabilize the glycemic response during the night.
Antioxidants in blueberries and red fruits
Blueberries and other red fruits (strawberries, raspberries) are valued for their low glycemic impact and their polyphenol content. These features help prevent glucose spikes and can improve sleep quality.
Consuming these fruits with kefir in moderate quantities can provide a feeling of satiety without being heavy before bed.
Apple with skin: an effective alternative
Apples, especially with skin, are recommended for their pectin content, which helps slow down digestion. This is useful for those who wake up hungry.
As with other fruits, Rojas suggests combining apple with kefir to optimize glycemic response and maintain a feeling of satiety throughout the night.
Kefir properties
Kefir is a fermented milk drink with strong properties probioticsbeing rich in minerals (phosphorus, magnesium), vitamin Okay and easily digestible proteins. Its new consumption mainly benefits intestinal health and the immune system.
Main nutritional properties:
- Probiotics. Contains up to 30 strains of good bacteria and beneficial yeasts.
- Minerals. Rich in phosphorus and magnesiumpromotes calcium absorption.
- Vitamins. Contribute vitamin Okay (necessary to form clots).
- Proteins. Proteins of easy digestion due to fermentation
- Lactose. Reduced lactose levels; avoid intolerance.
Health benefits:
- Facilitates digestion and carve supports constipation by accelerating intestinal transit.
- Strengthens the immune system maintaining healthy intestinal flora.
- Fights intestinal inflammation and prevents gastritis (especially due to Helicobacter pylori).
- Prevents osteoporosis thanks to calcium and magnesium.
- Promotes weight reduction: It is low in calories and rich in protein.
- Antihypertensive, antiallergic, anticancer effects and cholesterol reducers.
- Antioxidant, antitumor and antimicrobial activity.
One study showed that kefir reduced breast cancer cells in 56% (vs. 14% of yogurt). For the benefits to occur, consumption must be continuous and in sufficient quantity.
Dinner proposal
Aurelio Rojas recommends a small bowl of kefir with kiwi, blueberries or apple, adding walnuts or flax seeds if desired. The suggested amount of kefir is around 100 ml, providing a light snack that promotes satiety and minimizes nocturnal metabolic alterations.
In addition to diet, Rojas emphasizes that other aspects such as regular schedules, stress management and physical activity are determining factors in the quality of rest.
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