Trong cuộc sống hiện đại có rất nhiều người duy trì thói quen thức khuya, thói quen này thường sẽ kèm theo một bữa ăn đêm vào lúc tối muộn. Vậy liệu rằng ăn đêm có tốt không? Thói quen này mang lại những tác động tích cực và tiêu cực nào đối với sức khỏe của cơ thể. Hãy cùng chúng tôi đi tìm câu trả lời cho những thắc mắc trên cũng như cách áp dụng bữa ăn khuya một cách lành mạnh mang lại nhiều lợi ích tích cực.
Ăn đêm có tốt không?
1.1. Những tác hại của việc ăn đêm.
Tác hại đầu tiên của việc ăn đêm cần phải đề cập đến đó là chứng rối loạn giấc ngủ. Hầu hết những người có thói quen ăn đêm thường thức khuya, bữa ăn đêm chính là lúc họ tiếp thêm năng lượng để làm “cú đêm”. Điều này sẽ dẫn đến nhiều sự xáo trộn trong chu kỳ giấc ngủ và khiến giấc ngủ không sâu, hay gặp ác mộng.
Một tác hại thứ hai đó của việc ăn đêm đó là ảnh hưởng đến sức khỏe của hệ tiêu hóa, nhất là dạ dày. Giải thích nguyên do là bởi về đêm thức ăn không được tiêu hóa tốt nên dẫn đến hiện tượng tiết nhiều axit có trong dạ dày.
Với những ai quan tâm đến vẻ bề ngoài thì không nên bỏ qua tác hại gây tăng cân từ việc ăn khuya. Vào ban đêm, quá trình trao đổi chất diễn ra bên trong cơ thể sẽ diễn ra chậm lại và kém hiệu quả. Lượng thức ăn nạp vào không được đốt cháy hết sẽ gây nên tình trạng tích tụ mỡ thừa gây nên bệnh béo phì nếu duy trì thói quen xấu này lâu ngày.
Một tình trạng nguy hiểm hơn xuất phát từ thói quen ăn đêm đó là căn bệnh tăng huyết áp và tiểu đường. Bên cạnh đó việc thức khuya sẽ khiến cho tâm trạng của bạn không được tốt và trở nên bất thường sau khi tỉnh dậy. Nếu kéo dài tình trạng này lâu ngày có thể dẫn đến trầm cảm và gia tăng cảm giác lo âu.
Những tác hại của việc ăn đêm
1.2. Những lợi ích của việc ăn đêm.
1.2.1. Hỗ trợ khả năng phát triển của cơ bắp.
Nhiều người vẫn biết rằng thói quen ăn khuya sẽ khiến cho cơ thể có khả năng tăng cân. Điều này hoàn toàn đúng, tuy nhiên trên thực tế nếu biết cách dung nạp những thực phẩm tốt cho cơ thể vào thời gian này sẽ giúp cho cơ bắp được cải thiện một cách rõ rệt, nhất là đối với nam giới.
Lý giải cho tác dụng này, một nghiên cứu được diễn ra vào năm 2015 được công bố trên tạp chí Nutrient đã nhận định rằng một bữa ăn nhẹ trước khi đi ngủ sẽ giúp cho nam giới có thể phát triển tốt cơ bắp trong lúc ngủ. Mức chỉ số calo được các chuyên gia khuyến nghị cho bữa ăn này là khoảng 150 calo.
1.2.2. Tăng cường quá trình trao đổi chất vào buổi sáng.
Để có thể duy trì được vóc dáng và sức khỏe bạn cần phải quan tâm đến quá trình chuyển hóa các chất dinh dưỡng diễn ra bên trong cơ thể. Nhiều cuộc nghiên cứu được diễn ra cho thấy việc ăn bữa ăn nhẹ trước khi đi ngủ sẽ có nhiều tác động tích cực trong việc hỗ trợ quá trình trao đổi chất diễn ra bên trong cơ thể vào mỗi buổi sáng sớm. Bởi điều này nên khi ăn sáng, cơ thể sẽ có nhiều điều kiện thuận lợi hơn để trao đổi chất và chuyển hóa thành năng lượng cần thiết cho các hoạt động sống của cơ thể.
những lợi ích của việc ăn đêm
1.2.3. Giảm cảm giác thèm ăn vào buổi sáng.
Việc ăn nhẹ vào buổi tối trước khi đi ngủ sẽ khiến bạn giảm bớt được cảm giác thèm ăn vào buổi sáng. Lượng thức ăn mà bạn dung nạp vào cơ thể buổi tối vẫn còn chút ít nên sau khi thức dậy cơ thể sẽ không cảm thấy quá đói và sẽ ăn lượng thức ăn ít hơn.
1.2.4. Cải thiện giấc ngủ.
Tình trạng khó ngủ chỉ xảy đến nếu như bạn ăn quá no trước lúc ngủ hoặc đưa vào cơ thể những thực phẩm khó tiêu. Ngược lại nếu bạn chỉ sử dụng bữa ăn nhẹ với những thực phẩm có nhiều chất dinh dưỡng có hiệu quả trong việc cải thiện tình trạng giấc ngủ thì lại mang đến một hiệu quả tốt. Những thực phẩm chứa nhiều melatonin sẽ có nhiều ảnh hưởng tích cực đối với giấc ngủ của bạn.
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Ăn khuya có tăng cân không
Ăn khuya có gây tăng cân hay không phụ thuộc rất nhiều vào hàm lượng calo trong các thực phẩm mà bạn dung nạp vào cơ thể. Một một liên hệ được chỉ ra giữa thói quen ăn đêm và tình trạng tăng cân đó là những người có thói quen ăn đêm thường sẽ ăn nhiều hơn với chỉ số calo cao. Việc tiêu thụ quá nhiều calo vượt mức mà cơ thể cần mỗi ngày dù là vào thời điểm nào cũng sẽ khiến cho bạn dễ bị tăng cân.
Một nghiên cứu được tiến hàng để xem xét về mối quan hệ này đã chỉ ra những người ăn đêm trong khoảng thời gian từ 11 giờ đêm đến 5 giờ sáng hôm sau sẽ tiêu thụ lượng calo nhiều hơn là khoảng 500 calo so với những người chỉ ăn vào ban ngày. Thống kê theo đơn vị thời gian, những người ăn khuya trung bình đã tăng thêm khoảng 10 pound tương đương với 4.5Kg.
ăn đêm có làm bạn tăng cân
Ăn khuya một cách lành mạnh.
3.1. Làm thế nào để hạn chế ăn khuya.
Mặc dù cân nặng sẽ phụ thuộc vào lượng calo mà bạn nạp vào cơ thể nhưng để duy trì lối sống lành mạnh và bảo vệ sức khỏe được tốt theo thời gian thì tốt nhất bạn nên hạn chế việc ăn khuya và tìm cách bỏ hẳn thói quen này trong đời sống.
Một số cách nhằm hạn chế thói quen ăn khuya mà bạn có thể áp dụng ví dụ như ăn thật no vào buổi sáng để có đủ năng lượng cho suốt ngày dài, điều này sẽ giúp bạn giảm cảm giác thèm ăn vào buổi tối. Một cách khác nữa là bạn có thể chia nhỏ các bữa ăn thành nhiều lần trong ngày, mỗi lần một lượng nhỏ thức ăn để cơ thể không rơi vào tình trạng đói bụng và thèm ăn. Sau một thời gian bạn có thể giảm tần suất bữa ăn xuống và điều này sẽ giúp bạn kiểm soát được cân nặng hiệu quả.
chia thành các bữa ăn nhỏ trong ngày
3.2. Nên ăn khuya như thế nào?
Công bằng mà nói thời điểm mà bạn ăn uống không quan trọng hơn những thứ mà bạn ăn. Hằng ngày nhu cầu cơ thể đều cần những hàm lượng calo nhất định để duy trì sự sống và các hoạt động thể chất của cơ thể. Nếu lượng calo mà bạn nạp vào nằm trong giới hạn mà cơ thể cần thì vẫn giảm được nguy cơ tăng cân không mong muốn vào ban đêm. Bên cạnh đó những thực phẩm mà bạn ăn vào buổi đêm cũng cần được chú ý, những thực phẩm như cà rốt, cần tây, táo, nho và các loại trái cây khác sẽ rất tốt cho bạn.
ăn khuya những thực phẩm lành mạnh
Lời kết: Ăn khuya là thói quen của rất nhiều người, ăn đêm có tốt không thực chất còn phụ thuộc vào cách mà bạn lựa chọn các loại thực phẩm và lượng calo của bữa ăn mà bạn nạp vào cơ thể. Hy vọng với những chia sẻ trên đã giúp bạn biết thêm được nhiều điều cần lưu ý trong việc giữ thói quen ăn đêm để tốt cho sức khỏe.
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تخضع تجهيزات مصنع إيليت بايب Elite Pipeلعمليات مراقبة جودة صارمة للتأكد من أنها تلبي متطلبات الأداء والمتانة الأكثر صرامة.
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يعتبر مصنع إيليت بايب Elite Pipe في العراق رائدًا صناعيًا معروفًا بالتزامه بتقديم الأنابيب والتجهيزات البلاستيكية عالية الجودة.
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