\n
Avez-vous d\u00e9j\u00e0 eu envie de dormir ou de vous sentir fatigu\u00e9 apr\u00e8s un repas copieux ? Cette sensation de somnolence est connue sous le nom de somnolence postprandiale<\/b> et c'est une diminution du niveau d'\u00e9nergie de notre corps apr\u00e8s un repas, surtout lorsqu'il est abondant et riche en glucides et en graisses.<\/p>\n
Le nutritionniste Itxaso Erasun Gorostidi, main dans la main avec la solution num\u00e9rique qui analyse comment le glucose affecte la sant\u00e9 m\u00e9tabolique, Glucovibes, d\u00e9veloppe 10 cl\u00e9s pour comprendre cette somnolence et tenter de l'\u00e9viter :<\/p>\n
1. La somnolence est une exp\u00e9rience subjective qui augmente apr\u00e8s avoir mang\u00e9.<\/b><\/p>\n
Mais notre corps n\u2019agit pas de la m\u00eame mani\u00e8re avec tous les aliments. C'est avec les aliments riches en glucides et en graisses comme les paellas, les risottos, les lasagnes, les p\u00e2tes... que notre corps se sent plus d\u00e9prim\u00e9 et entre dans un \u00e9tat de somnolence. Cependant, les repas \u00e9quilibr\u00e9s en macronutriments ou riches en prot\u00e9ines, comme le poisson au four ou grill\u00e9 ou la viande avec des l\u00e9gumes et des tubercules par exemple, r\u00e9duisent la sensation de somnolence.<\/p>\n
2. Apr\u00e8s un repas, le sang va dans le tractus gastro-intestinal.<\/b><\/p>\n
Pour faciliter la digestion et le transport des nutriments absorb\u00e9s vers les cellules et les tissus, le sang est dirig\u00e9 vers le tractus gastro-intestinal apr\u00e8s la fin des repas. Cela fait que notre cerveau re\u00e7oit moins de sang et cette d\u00e9viation provoque de la somnolence.<\/p>\n
3. Apr\u00e8s un repas copieux, une hypoglyc\u00e9mie r\u00e9active peut survenir.<\/b><\/p>\n
L'hypoglyc\u00e9mie r\u00e9active est un \u00e9v\u00e9nement d'hypoglyc\u00e9mie (glyc\u00e9mie inf\u00e9rieure \u00e0 70 mg\/dl) qui survient normalement apr\u00e8s une hyperglyc\u00e9mie, provoqu\u00e9e par un apport \u00e9lev\u00e9 en glucides et\/ou un manque de fibres. Cette situation est associ\u00e9e \u00e0 un grand besoin d'insuline, ce qui peut provoquer une baisse de la glyc\u00e9mie en dessous du niveau d'avant l'ingestion, g\u00e9n\u00e9rant de la somnolence, de l'ennui voire des fringales et l'envie de manger imm\u00e9diatement apr\u00e8s avoir termin\u00e9 la prise pr\u00e9c\u00e9dente.<\/p>\n
4. Tous les glucides n\u2019apportent pas la m\u00eame chose.<\/b><\/p>\n
Bien que les glucides soient g\u00e9n\u00e9ralement plus complexes \u00e0 dig\u00e9rer pour notre corps, ils sont n\u00e9cessaires au maintien d\u2019une alimentation saine. Pour \u00e9viter la somnolence, il suffira d\u2019ajuster vos apports en glucides et en prot\u00e9ines pour maintenir votre glyc\u00e9mie stable. Pour cela, privil\u00e9giez les glucides complexes, comme les tubercules, les fruits, les c\u00e9r\u00e9ales compl\u00e8tes, les l\u00e9gumineuses\u2026<\/p>\n
5. Commandez de la nourriture avant de manger.<\/b><\/p>\n
L'ordre des aliments est essentiel pour que notre corps comprenne comment il doit agir lors de l'ingestion de chacun d'eux. Commencez par des l\u00e9gumes et des prot\u00e9ines et suivez-les avec des glucides complexes. R\u00e9duisez autant que possible votre consommation d\u2019alcool pendant les repas.<\/p>\n
6. Syst\u00e8me nerveux parasympathique<\/b><\/p>\n
L'arriv\u00e9e de nourriture dans l'estomac et l'intestin gr\u00eale active le syst\u00e8me nerveux parasympathique et inhibe le syst\u00e8me nerveux sympathique. L\u2019\u00e9quilibre entre les deux penche vers un ton parasympathique pr\u00e9dominant et g\u00e9n\u00e8re un \u00e9tat subjectif de faible \u00e9nergie et un d\u00e9sir de d\u00e9tente et de repos, par opposition \u00e0 l\u2019\u00e9tat de \u00ab combat ou fuite \u00bb induit par un ton sympathique \u00e9lev\u00e9.<\/p>\n
7. La somnolence survient une heure apr\u00e8s avoir mang\u00e9.<\/b><\/p>\n
Apr\u00e8s avoir mang\u00e9 un repas copieux, la nourriture atteint l'estomac et l'intestin o\u00f9 la digestion commence et une s\u00e9rie d'hormones gastro-intestinales sont lib\u00e9r\u00e9es qui r\u00e9gulent la vidange gastrique et provoquent une augmentation du tryptophane dans le sang, ce qui entra\u00eene une augmentation de la s\u00e9rotonine et de la m\u00e9latonine dans le cerveau, des neurotransmetteurs. qui provoquent la somnolence.<\/p>\n
8. La somnolence n\u2019affecte pas l\u2019\u00e2ge.<\/b><\/p>\n
L'\u00e9tat de somnolence n'affecte ni l'\u00e2ge ni le sexe. Elle touche de la m\u00eame mani\u00e8re les enfants, les adultes ou les personnes \u00e2g\u00e9es. Comme nous l'avons d\u00e9j\u00e0 mentionn\u00e9, le d\u00e9s\u00e9quilibre en macronutriments sera le d\u00e9clencheur de la somnolence, donc ni le sexe ni l'\u00e2ge ne seront des facteurs importants dans cette sensation.<\/p>\n
9. Le caf\u00e9 inhibe la somnolence.<\/b><\/p>\n
La caf\u00e9ine est un puissant stimulant pr\u00e9sent dans le caf\u00e9, le th\u00e9 et le chocolat et qui agit sur le syst\u00e8me nerveux central. Par cons\u00e9quent, sa consommation activera \u00e0 nouveau le syst\u00e8me nerveux, \u00e9vitant d\u2019une mani\u00e8re ou d\u2019une autre cet \u00e9tat de manque d\u2019\u00e9nergie ou de somnolence.<\/p>\n
10. Faire une courte sieste nous donne de l'\u00e9nergie<\/b><\/p>\n
La somnolence ou l'assoupissement nous donne vraiment envie de dormir. Par cons\u00e9quent, faire une sieste de 30 minutes maximum peut aider \u00e0 reposer le corps et \u00e0 se r\u00e9veiller avec plus d\u2019\u00e9nergie qu\u2019apr\u00e8s le d\u00e9jeuner.<\/p>\n<\/p><\/div>","protected":false},"excerpt":{"rendered":"
Avez-vous d\u00e9j\u00e0 eu envie de dormir ou de vous sentir fatigu\u00e9 apr\u00e8s un repas copieux ? Cette sensation de somnolence est connue sous le nom de somnolence postprandiale et correspond \u00e0 une diminution des niveaux d'\u00e9nergie du corps. <\/p>","protected":false},"author":10,"featured_media":902,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-901","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-curiosidade","latest_post"],"yoast_head":"\n
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