Podjadanie nocne

Listopad 15th, 2011

Dochodzi godzina 22. Kolację zjadłeś wcześniej, ale nie możesz przestać myśleć o jedzeniu. Podczas dnia twardo trzymałeś dietę, ale teraz masz ochotę na lody, ciastka i inne słodycze. Ile razy zdarzyło Ci się przerwać dietę poprzez nocne podjadanie?

 
 
 

 Przyczyny podjadania w nocy:

  • nie spożywanie odpowiedniej ilości białka, tłuszczów, węglowodanów oraz błonnika w ciągu dnia
  • pomijanie posiłków
  • emocjonalne jedzenie z powodu stresu, nudy, leku itp.
  • posiadanie zbyt wielu kuszących przekąsek w domu
  • myślenie typu muszę wynagrodzić się po ciężkim dniu  lub dietę zacznę od jutra

Wskazówki do ograniczenia podjadania w porze nocnej

Niestety produkty zjadane późnym wieczorem, zwłaszcza gdy są bogate w węglowodany, mają tendencję do odkładania się w postaci dodatkowych kilogramów. Oto garść wskazówek, które pomogą ograniczyć nocne podjadanie:

1. Nie opuszczaj posiłków. W przypadku pomijania posiłków organizm nie otrzymuje wystarczającej ilości składników odżywczych, co powoduje, że do mózgu docierają informację o konieczności ich uzupełnienia i człowiek staje się bardzo głodny. Wobec tego najczęściej wieczorem ma się ochotę na produkty wysokokaloryczne jak słodycze czy lody.

2. Nie pozwól, aby przerwy pomiędzy posiłkami, a zwłaszcza kolacją a obiadem, trwały zbyt długo (powyżej 3-4 godzin). Jedz zdrowy podwieczorek. Pomoże to utrzymać stały poziom cukru we krwi i jednocześnie zapobiegnie odczuwaniu głodu.

3. Nie należy zbyt mocno ograniczać węglowodanów w ciągu dnia, zwłaszcza gdy się dużo ćwiczy. Nie spożywanie odpowiedniej ilości węglowodanów spowoduje wyczerpanie się ich rezerw (glikogen), a w konsekwencji doprowadzi to do odczuwania głodu i pragnienia ich uzupełnienia w nocy. Oczywiście w ciągu dnia najlepiej wybierać produkty będące źródłem węglowodanów złożonych, jak: produkty pełnoziarniste, warzywa czy rośliny strączkowe.

4. Staraj się nie trzymać niezdrowych przekąsek w domu (np. czekolady), tak byś nie mógł po nie sięgnąć w sytuacji odczuwania głodu. Jeśli członkowie rodziny spożywają  takie przekąski, możesz spróbować kupić im te, za którymi nie przepadasz. Lub po prostu staraj się nie trzymać tych produktów w zasięgu wzroku.

5. Znajdź alternatywną czynność, która pozwoli Ci trzymać myśli z dala od jedzenia. Zacznij pisać bloga lub zrealizuj jakiś projekt na komputerze, a jeszcze lepiej zacznij wykonywać jakieś ćwiczenia fizyczne wspólnie ze znajomymi np. bieganie.

6. Prowadź dzienniczek spożycia żywności. Jest mniej prawdopodobne, że zjesz dużo ciasteczek, jeśli będziesz wiedział, że musisz to zapisać. Przy zapisywaniu produktów, które jadłeś warto obok zapisywać emocje jakie odczuwałeś kierując się wyborem danego produktu. Pozwoli Ci to na identyfikację emocji, które nasilają głód.

7. Możesz sobie ustalić limit na przekąski np. 150 kcal. W sytuacjach silnego głodu możesz wtedy spożyć zdrową kanapkę czy inny produkt o kaloryczności mieszczącej się we wcześniej ustalonym limicie.

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38 odpowiedzi ↓

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