Bạn Muốn Ăn Đêm, Ăn Gì Đỡ Hại Nhất?

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23 Tháng hai 2016
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Hầu hết các chuyên gia đều nói những loại thực phẩm mà chúng ta vẫn thường ăn sau giờ làm việc đều không tốt cho sức khỏe. Tuy nhiên, một số nhà khoa học lại cho rằng một vài đồ ăn đêm có thể giúp chúng ta có một giấc ngủ ngon lành.
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Nghiên cứu về mối liên hệ giữa đồng hồ sinh học bên trong con người và các bệnh chuyển hóa như đái tháo đường loại 2, chuyên gia- nhà thần kinh học David Earnest của Trung tâm khoa học Y tế A&M tại bang Texas, Mỹ- giải thích về những lợi ích của những món ăn vặt và bằng cách nào một vài đồ ăn lại có thể mang lại sự cân bằng và sức khỏe cho những tín đồ thích ăn khuya.

Đừng nhảy bữa hay bỏ bữa ăn trong ngày

Ăn đêm được coi là một thói quen khó bỏ và tất yếu ở nhiều người trong xã hội hiện đại ngày nay, theo tiến sĩ David Earnest.

Thực tế, rất nhiều người Mỹ đang tự bỏ hoặc nhảy bữa để tranh thủ thêm thời gian cho công việc hoặc làm các việc vặt khác. “Nhưng sau 23 giờ hoặc nửa đêm, bạn sẽ bị cơn đói hành hạ.

Và ăn vào thời điểm đó không được goi là ăn vặt mà đúng hơn, là bạn đang thay thế bữa ăn bình thường bằng cách nhồi vào dạ dạy những đồ ăn nhanh và dễ tiêu thụ”, tiến sĩ Earnest nói.


Nếu dung nạp cùng một lượng chất béo và protein đó vào ban đêm, thì các hệ thống của cơ thể sẽ bị “choáng váng” khi phải quay trở lại “làm việc” cực nhọc vào cuối ngày, khi mà nhẽ ra chúng thực sự phải được nghỉ ngơi.

"Hơn nữa, điều này cũng khiến cơ thể dễ bị mắc các chứng viêm nhiễm gây rối loạn quá trình chuyển hỏa dinh dưỡng và bệnh tim mạch”, ông Earnest cho biết.

Giải pháp Omega-3

Theo tiến sĩ Earnest, vẫn có những giải pháp cho các tín đồ ăn khuya mà vẫn có thể loại bỏ được những tác động tiêu cực của chúng, bằng việc tiêu thụ những đồ ăn hoặc uống bổ sung các thực phẩm giàu Omega trong ngày như cá hồi, dầu gấc,...

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Ông cũng giải thích rằng, những loại “chất béo tốt” này có thể ngăn sự sản sinh các aicid béo không bão hòa gây viêm nhiễm trong khoảng thời gian từ 8 đến 12 tiếng.

Ví dụ, bạn có thể ăn cá hồi vào bữa trưa, sau đó, thỉnh thoảng ăn vặt vào ban đêm”.

Bạn thậm chí còn có thể dùng Omega-3 bổ sung trước khi ăn kẹo trước khi đi ngủ, mà vẫn giúp cơ thể chống lại được các acid béo bão hòa gây viêm, bởi Omega-3 có tác dụng rất nhanh chóng.

Muốn ngủ ngon, hãy ăn các thực phẩm lành mạnh hơn

Ngoài cách bổ sung Omega-3, chúng ta có thể có được một giấc ngủ ngon vào ban đêm bằng việc dung nạp những thức ăn thích hợp nhưrau xanh và hạt bí ngô.

Các loại thực phẩm này rất giàu magiê, giúp thư giãn các cơ và giảm các triệu chứng của hội chứng chân không yên.

Ngoài ra, sữa, thịt gà tây và hạt dẻ cũng là những nguồn bổ sung acid amin có thể chuyển hóa thành chất dẫn truyền thần kinh đơn amine, giúp cơ thể được thư giãn.

Chất Tryptophan cũng có thể giúp chúng ta dễ ngủ và có giấc ngủ sâu và ngủ ngon”, tiến sĩ Earnest nói thêm.

Một số nhà dinh dưỡng học so sánh các loại hoa quả như anh đào, chuối và dứa như một loại xúc tác cho quá trình sản sinh chất melatonin- hooc môn thiết lập đồng hồ sinh học và điều hòa chu kỳ thức/ngủ của con người.

Tiến sĩ Earnest cho rằng, hoa quả có thể là một sự lựa chọn tốt nếu bạn muốn ăn vặt vào ban đêm. Bởi vì hoa quả thường ít chất béo và calo hơn so với các loại thức ăn nhẹ khác.

Nếu lượng calo bạn dung nạp trong ngày không vượt quá tiêu chuẩn, chọn trái cây làm đồ ăn khuya cũng có thể là một sự lựa chọn tốt”, ông nói.

Tiến sĩ Earnest cũng chia sẻ thêm: “Tôi luôn luôn khuyên mọi người nên ăn-uống-ngủ điều độ và đều đặn. Không nên bỏ bữa ăn trong ngày.

Nếu được như vậy thì bạn sẽ không bị thèm ăn vào ban đêm. Và hãy nhớ rằng, điều quan trọng không chỉ là bạn ăn gì mà còn ở việc bạn ăn vào thời điểm nào”.
Theo CafeBiz​
 

tomandjerry4

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22 Tháng mười hai 2014
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=))=))=))=)) Ban đêm thì không nên ăn nhiều tinh bột thui ăn hộp sữa chua hay ăn hoa quả càng thì càng tốt. Nói chung cái gì nó nhẹ nhàng thì tốt cho dạ dày.
 

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