{"id":3896,"date":"2024-03-03T07:00:00","date_gmt":"2024-03-03T10:00:00","guid":{"rendered":"https:\/\/nuevodigitaldeescobar.com.ar\/?p=3896"},"modified":"2024-03-02T03:51:35","modified_gmt":"2024-03-02T06:51:35","slug":"cuales-son-los-alimentos-que-ayudan-a-dormir-mejor","status":"publish","type":"post","link":"https:\/\/nuevodigitaldeescobar.com.ar\/?p=3896","title":{"rendered":"\u00bfCu\u00e1les son los alimentos que ayudan a dormir mejor?"},"content":{"rendered":"<p><span style=\"color: #003366;\"><strong><em>La melatonina es la hormona que permite la somnolencia. Qu\u00e9 alimentos se recomienda consumir para producirla.<\/em><\/strong><\/span><\/p>\n<p><!--more--><\/p>\n<hr \/>\n<p>La melatonina es una hormona cuya funci\u00f3n es la de provocar somnolencia por las noches y lograr un sue\u00f1o reparador. La misma regula el reloj interno de las personas para cumplir con el descanso. Cualquier tipo de supresi\u00f3n de esta hormona alterar\u00e1 los ritmos de sue\u00f1o y de vigilia, provocando serias dificultades para dormir por las noches.<\/p>\n<p>Adem\u00e1s de la falta de sue\u00f1o, carecer de melatonina, ya sea por nuestro estilo de vida o porque el cuerpo ha dejado de producirla en cantidades suficientes, puede afectar la segregaci\u00f3n de neurotransmisores y la funci\u00f3n mitocondrial. La opci\u00f3n m\u00e1s recomendable, antes de recurrir a los suplementos artificiales, es incluir en la dieta alimentos con alto contenido de melatonina.<\/p>\n<p><a href=\"https:\/\/nuevodigitaldeescobar.com.ar\/?attachment_id=3897\" rel=\"attachment wp-att-3897\"><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-3897\" src=\"http:\/\/nuevodigitaldeescobar.com.ar\/wp-content\/uploads\/2024\/03\/alimentacion-1-e1709362146529.jpg\" alt=\"\" width=\"720\" height=\"405\" \/><\/a><\/p>\n<p>Entre esos alimentos se encuentran las cerezas, los pistachos, el tomate, ma\u00edz, las nueces, las almendras y el huevo. En el caso de los pistachos, por ejemplo, se calcula que comer 30 gramos aporta 6 miligramos de melatonina, mientras que, en las cerezas, el contenido oscila entre 0,1 y 0,3 miligramos por raci\u00f3n. Una ensalada durante la cena que incluya unos 100 gramos de ma\u00edz dulce estar\u00eda aportando 100 microgramos de melatonina.<\/p>\n<p><em>\u201cLa costumbre de tomar un vaso de leche caliente antes de irnos a la cama es algo que siempre se ha recomendado para dormir mejor, y la realidad es que funciona. La leche contiene altas cantidades dos elementos que nos interesan mucho a la hora de conciliar el sue\u00f1o: melatonina y tript\u00f3fano\u201d<\/em>, aconsejan los especialistas.<\/p>\n<p><a href=\"https:\/\/nuevodigitaldeescobar.com.ar\/?attachment_id=3898\" rel=\"attachment wp-att-3898\"><img decoding=\"async\" class=\"alignnone size-full wp-image-3898\" src=\"http:\/\/nuevodigitaldeescobar.com.ar\/wp-content\/uploads\/2024\/03\/alimentacion-2-e1709362167552.jpg\" alt=\"\" width=\"720\" height=\"405\" \/><\/a><\/p>\n<p>Algunos alimentos que pueden ayudar a conciliar el sue\u00f1o no contienen melatonina, pero s\u00ed tript\u00f3fano, un amino\u00e1cido con m\u00faltiples funciones como el de regular el reloj interno. Este componente se puede encontrar en alimentos como las carnes, los pescados azules, huevos, l\u00e1cteos, los frutos secos, el arroz, la avena o las legumbres.<\/p>\n<p>Por \u00faltimo, es importante destacar que la secreci\u00f3n de la melatonina va a estar condicionada por factores como la luz artificial o la actividad f\u00edsica, por lo que es fundamental evitar el uso de pantallas electr\u00f3nicas al menos dos horas antes de irnos a dormir, crear un ambiente de luz tenue y evitar el consumo de cafe\u00edna, alcohol y tabaco horas antes de acostarse.<\/p>\n<p><em>(Perfil)<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>La melatonina es la hormona que permite la somnolencia. Qu\u00e9 alimentos se recomienda consumir para producirla.<\/p>\n","protected":false},"author":1,"featured_media":3899,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-3896","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion"],"better_featured_image":{"id":3899,"alt_text":"","caption":"","description":"","media_type":"image","media_details":{"width":720,"height":405,"file":"2024\/03\/alimentacion-3-e1709362202943.jpg","filesize":51388,"sizes":{"medium":{"file":"alimentacion-3-300x169.jpg","width":300,"height":169,"mime-type":"image\/jpeg","filesize":7757,"source_url":"https:\/\/nuevodigitaldeescobar.com.ar\/wp-content\/uploads\/2024\/03\/alimentacion-3-300x169.jpg"},"thumbnail":{"file":"alimentacion-3-150x150.jpg","width":150,"height":150,"mime-type":"image\/jpeg","filesize":4014,"source_url":"https:\/\/nuevodigitaldeescobar.com.ar\/wp-content\/uploads\/2024\/03\/alimentacion-3-150x150.jpg"},"medium_large":{"file":"alimentacion-3-768x432.jpg","width":768,"height":432,"mime-type":"image\/jpeg","filesize":30251,"source_url":"https:\/\/nuevodigitaldeescobar.com.ar\/wp-content\/uploads\/2024\/03\/alimentacion-3-768x432.jpg"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]}},"post":3896,"source_url":"https:\/\/nuevodigitaldeescobar.com.ar\/wp-content\/uploads\/2024\/03\/alimentacion-3-e1709362202943.jpg"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.1.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u00bfCu\u00e1les son los alimentos que ayudan a dormir mejor? - Nuevo Digital de Escobar<\/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:\/\/nuevodigitaldeescobar.com.ar\/?p=3896\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00bfCu\u00e1les son los alimentos que ayudan a dormir mejor? - Nuevo Digital de Escobar\" \/>\n<meta property=\"og:description\" content=\"La melatonina es la hormona que permite la somnolencia. 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