Hello everyone, and welcome to Benben Healthy Food. A fan friend left a message and asked me: Does not eat carbohydrates every night and eat them during the day, does it have any effect on the body? On this issue, let me explain in detail.
If you don’t eat staple food at night, your metabolism will drop and it’s hard to lose weight.
If you don’t eat staple food at night, you will lose weight at first, but it will become more difficult to lose weight slowly. , You will become more likely to gain weight.
One of the reasons is poor metabolism. People usually think that energy is not consumed while sleeping, but it is said that if you sleep adequately, you will consume as much as 300 calories of energy.
The body's metabolism is active at night. It consumes energy to repair damaged cells during the day and regenerate the body.
Since cell material and energy are needed for metabolism, not only protein as cell material, but also sugar as energy source is needed.
When you get enough energy, your body will enter a safe consumption mode, so your metabolism will become active, you will enter the burning mode, and you can easily lose weight even if you eat. . Even at night, it is recommended that you do not skip the staple food altogether, but eat it in moderation.
So can the carbohydrates we eat at night be rice, bread or noodles? I would like to introduce an interesting paper. Sleep quality has a great influence on metabolism, depending on the type of carbohydrates. A study of 1,848 Japanese men and women between the ages of 20 and 60 found that eating rice after dinner often leads to deep sleep. Noodles such as pasta have poor sleep quality, and the correlation between bread and sleep is very small. From the results of this study, it can be said that rice is the recommended staple food at night.
Reference: "The relationship between the amount of rice, noodles, and sleep between Japanese men and women" Yoneyama S, et al 10.1371/journal.pone.0105198. eCollection 2014.
How to eat a dinner that is easy to lose weight?
The practice of slimming dinner is basically the same as that of breakfast and lunch.But there are also a few points to note, which are summarized in detail.
The staple food, main dishes, and side dishes should be eaten in a balanced manner, and the staple food should not be reduced.
If you only reduce the staple food, you will lose the PFC balance, and the amount of oil and salt intake from the side dishes will increase, which may affect fat and blood pressure.
When reducing the amount, it is best to reduce both, so as not to lose the balance of staple food and side dishes.
Avoid excessive intake of indigestible fat
If you go home late and sleep for a short time, eat a lot of indigestible food, and your internal organs are not rested, which will lead to lack of sleep. It is important to choose a low-fat menu for staple foods, main dishes and side dishes.
【 staple food 】Avoid fat bread and pasta, and choose rice with less fat.
【 main course 】low-fat and high-protein foods such as chicken breast, fish, soy products. Cooking methods such as simmering and steaming are also less oily than fried foods.
[ side dishes ] low-fat dishes, such as immersion dishes and stews, instead of salads and other condiments or mayonnaise .
Dinner before going to bed, eat the staple food in advance or reduce the amount
Especially in the middle of the night, what you eat tends to accumulate into fat, so it is recommended to eat the staple food early as a supplement, or moderate amount after returning home eat. It is not recommended to completely remove it because it will reduce the energy source of metabolism.
Recommended menu for late-night meals
For late-night meals, I recommend breakfast-like rice and miso soup (one juice, one dish).
You can supplement energy with easy-to-digest rice,Use , natto and other proteins to supplement the materials needed for cells, and use a lot of miso soup to supplement vitamins, minerals and dietary fiber, such as vegetables, seaweed and mushrooms.
Friends who do not eat staple foods at night should now understand how to eat correctly. Our goal is to make the body's metabolism good and build a physique that is not easy to gain weight.
Follow Benben Healthy Food
.
