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不吃晚飯等于減肥?其實不然

不吃晚飯等于減肥?其實不然

很多朋友認為,不吃晚飯是最好的健康減肥方式,并且在堅持一段時間后也確實發現自己變瘦了,這種辦法真的有用嗎?其實不然。

不吃晚飯減掉的多數是水分

對人體還有這五種傷害

不吃晚飯的危害大,因為減掉的多數都是水分,不但容易反彈,而且還會影響我們的健康。

我在門診中就遇到過這樣的病例:為了減肥長期不吃晚飯,結果體重沒有降多少,還落下了一餓就胃疼的毛病。

而且,人在饑腸轆轆時很可能抵制不住誘惑而暴飲暴食,反而會更胖。

不吃晚飯的危害有哪些呢?

1.抵抗力下降:我們的器官需要充足的營養,機體才能正常運轉。如果長期不吃晚飯,身體器官缺乏營養,抵抗力自然會下降。

2.腸胃受損:這是因為,饑餓時會分泌胃酸,胃內得不到有效食物的刺激和胃酸中和,則會造成胃酸對黏膜產生損傷。久而久之,就會出現急慢性胃炎和消化性潰瘍及消化功能紊亂等一系列的胃部疾病。

3.影響大腦功能:人體在夜間自身的血糖偏低,如果不吃晚飯體內的血糖會更低,大腦得不到充足的營養自然會影響大腦的功能,記憶力和注意力都會大大降低。

4.易患膽結石:不吃晚飯時,我們處于空腹狀態,體內膽汁中的膽固醇濃度增加,也容易導致膽結石。

5.容易低血糖:如果人體長時間沒有能量供給,胰島素分泌就可能出現異常,從而讓血糖水平急劇下降,出現頭暈眼花、體力不支、出汗、心悸和手抖。糖尿病人群甚至會誘發糖尿病并發癥。

晚飯怎么吃更健康

記住“三個半拳頭”飲食法

晚飯應該寧早不晚,吃到七分飽,清淡為主,食材種類多、能量少,飯后不做劇烈運動。

一句話總結就是:“健康晚飯=三個半拳頭”。其中包括“兩個拳頭的蔬菜”“一個拳頭的主食”“半個拳頭的蛋白質”。

兩個拳頭的蔬菜:深綠色帶葉蔬菜好處多,它不但能保護視力,對預防心臟病和中風也很有效果。

一個拳頭的主食:小麥、玉米等谷物,以及土豆、紅薯等含有大量的碳水化合物,能參與供能、為肌肉和大腦提供能量。

半個拳頭的蛋白質:最好以蛋白質豐富的白肉為主,比如魚肉、雞肉等,不僅脂肪含量低,還容易消化。

注意少吃這五種食物

遠離腸胃不適

晚飯要少吃辛辣食物、脹氣食物、高鈣食物、油膩食物、黏硬食物。

辛辣食物會引起便秘、消化不良;脹氣食物在消化過程中會產生大量氣體,導致脹氣影響睡眠;高鈣食物消化分解后容易堆積在腎臟和尿道中,引發結石;油膩食物不但會讓我們變胖,還容易產生三高、心腦血管疾病等問題;黏硬食物不易消化,易導致慢性胃炎。

因此,一日三餐,飲食規律,才是健康生活的必備法寶。我們平時應該控制好運動量和攝入量,這樣減肥才能事半功倍,而不應該錯誤地寄希望于不吃晚飯。

文/王艷麗(首都醫科大學宣武醫院)