遅い夕食でも太らないための「分割食べ」!
こんにちは!
「太らないための食習慣」として、色々なことが言われていますよね。
代表的なものとしては、
■おなかがすくまで次の食べ物を口にしない
■「腹8分目」で食事を終える
■夜寝るまでの2-3時間は何も食べない
などがあります。
特に、「夜寝るまでの2-3時間は何も食べない」は、太らないようにするためには非常に重要な習慣です。
食べてからすぐ眠ると、最も血糖値が高い状態のときに最も代謝が落ちる睡眠状態となってしまい、食べたものがどんどん脂肪化されていってしまうのです。
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)
とは言え、仕事が劇的に忙しい人は、どうしても夕食が夜遅くになってしまいますよね。
そういった方にオススメなのが、「分割食べ」です。
「分割食べ」の方法は簡単です。
まず午後7時ぐらいに、主食のおにぎりやパンなどを食べておきます。
すると血糖値が上がるため、脳にエネルギーが供給されて、仕事もサクサクと進みます。
空腹を我慢してイライラしながら残業しているより、メンタル的にもパフォーマンス的にも効果的です。
そして、残業後帰宅してから、糖質と脂肪をできるだけカットした、「たんぱく質とビタミン・ミネラル類を主としたメニュー」を、腹5分目程度まで食べるのです。
もう眠るだけなので、腹5分目程度に抑えておいても何の問題もないはずです。
具体的なメニューとしては、
■刺し身+ホウレン草のおひたし+ワカメの味噌汁
■ボイルした鶏むね肉+ノンオイルツナをのせた野菜サラダ
■たっぷりの葉物野菜やキノコ+豆腐+魚の寄せ鍋
といったものが、糖質や脂肪を極力カットできるので、就寝後に脂肪化する率はぐっと少なくなります。
ちなみにこうしたメニューは、「おなかはそれほどすいてないけれど、夜まで食べる時間が全くとれないため何か食べておきたい」というときの昼食などにもお勧めです。
お腹がすいていないときは本来食べないほうがいいのですが、どうしてもの場合は「たんぱく質とビタミン・ミネラル類を主としたメニュー」を食べておくと、余計な脂肪化を防ぎやすくなります。
最近はスーパーのお惣菜コーナーなどでも、色んな料理が手に入るようになりました。
料理をしている時間がない方も、そういった「出来合いのもの」も活用しながら、「分割食べ」にチャレンジしてみて下さい。
「太らないための食習慣」として、色々なことが言われていますよね。
代表的なものとしては、
■おなかがすくまで次の食べ物を口にしない
■「腹8分目」で食事を終える
■夜寝るまでの2-3時間は何も食べない
などがあります。
特に、「夜寝るまでの2-3時間は何も食べない」は、太らないようにするためには非常に重要な習慣です。
食べてからすぐ眠ると、最も血糖値が高い状態のときに最も代謝が落ちる睡眠状態となってしまい、食べたものがどんどん脂肪化されていってしまうのです。
とは言え、仕事が劇的に忙しい人は、どうしても夕食が夜遅くになってしまいますよね。
そういった方にオススメなのが、「分割食べ」です。
「分割食べ」の方法は簡単です。
まず午後7時ぐらいに、主食のおにぎりやパンなどを食べておきます。
すると血糖値が上がるため、脳にエネルギーが供給されて、仕事もサクサクと進みます。
空腹を我慢してイライラしながら残業しているより、メンタル的にもパフォーマンス的にも効果的です。
そして、残業後帰宅してから、糖質と脂肪をできるだけカットした、「たんぱく質とビタミン・ミネラル類を主としたメニュー」を、腹5分目程度まで食べるのです。
もう眠るだけなので、腹5分目程度に抑えておいても何の問題もないはずです。
具体的なメニューとしては、
■刺し身+ホウレン草のおひたし+ワカメの味噌汁
■ボイルした鶏むね肉+ノンオイルツナをのせた野菜サラダ
■たっぷりの葉物野菜やキノコ+豆腐+魚の寄せ鍋
といったものが、糖質や脂肪を極力カットできるので、就寝後に脂肪化する率はぐっと少なくなります。
ちなみにこうしたメニューは、「おなかはそれほどすいてないけれど、夜まで食べる時間が全くとれないため何か食べておきたい」というときの昼食などにもお勧めです。
お腹がすいていないときは本来食べないほうがいいのですが、どうしてもの場合は「たんぱく質とビタミン・ミネラル類を主としたメニュー」を食べておくと、余計な脂肪化を防ぎやすくなります。
最近はスーパーのお惣菜コーナーなどでも、色んな料理が手に入るようになりました。
料理をしている時間がない方も、そういった「出来合いのもの」も活用しながら、「分割食べ」にチャレンジしてみて下さい。
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