Table of contents:
Rice has become the main food for Indonesian people. It's not complete if you eat without rice. Some people also argue that if you haven't found rice, it's like you haven't eaten. But many also say that eating rice makes you sleepy.
Feelings of sleepiness and weakness after eating can be one of your body's reactions to the chemical changes in your digestive system. This means that it is normal for everyone. However, is it true that eating rice makes you sleepy? Find out the facts below.
The nutritional content of white rice
White rice is a great source of calories. One cup of white rice contains about 165 calories. Most of the calories in rice come from carbohydrates, with a carbohydrate content of 35 grams per serving.
Because it is high in carbohydrate and calorie content, white rice is usually the main food menu. As a type of staple food, white rice can provide a great source of energy for the body.
Rice also contains 3.3 grams of protein. Not to forget, white rice contains many minerals and vitamins that are beneficial to the body such as vitamin D, iron, fiber, calcium, riboflavin and thiamine.
Why is eating rice so sleepy?
Rice is a food that contains high carbohydrates. Rice also has a high glycemic index value. The glycemic index itself is a standard used to measure how quickly certain foods increase blood sugar levels.
This is what causes drowsiness to appear after eating rice. How can it be like that? This is because the human body will react to the nutritional intake it gets.
The body requires enormous energy to break down carbohydrate components which will then be absorbed by the body's cells. This process can trigger an increase in blood sugar in the body. So, so that there are not too many sugar levels in the body, the pancreas will then produce a hormone called insulin.
Insulin can increase tryptophan levels in the brain. Furthermore, tryptophan will increase levels of hormones called serotonin and melatonin.
These two hormones are closely related to the appearance of drowsiness. Serotonin makes you feel calm and comfortable. Meanwhile, melatonin itself is a hormone that will be produced so that the body can rest. So don't be surprised if after you eat rice, especially in large portions, you will feel sleepy.
How to prevent?
Even though eating rice makes you sleepy, it doesn't mean rice is not good at all. You can still eat rice without worrying about getting sleepy. Here are tips to prevent drowsiness after eating rice that you can apply.
- Eat brown rice, brown rice, or black rice as an alternative to your staple food. These types of rice have a lower glycemic index value than white rice. Because of that, you can still eat rice without fear of being immediately sleepy.
- Incorporate more protein such as fish or chicken into your diet. You can also eat healthy types of fat such as avocado, nuts, tofu, and seeds.
- If you feel faint or sleepy after eating rice, try walking for 20 minutes. Doing physical activities will increase energy levels in the body and ward off drowsiness.
- Drink enough water, because lack of water can make you even weaker. It is advisable to drink about eight glasses of water per day.
- Don't overeat rice. Try to balance your meal portions with other nutrients such as low-fat protein, vitamins, minerals, and fiber.
x
