太长不看
晚上入睡后你的器官并不会「休息」,吃进去的东西也不会无法消化、堆积成毒素或者产生结石。
热量不变,单纯把吃东西挪到晚上并不会比白天吃容易胖。
你睡了,器官也不干活了?
就算是你睡着之后,用鼻饲管给你「喂」吃的,肠胃照样会消化!
晚上吃更容易胖?
睡着后代谢率会变低?
晚上胰岛素水平会异常?
睡前吃东西,并不影响基础代谢率以及第二天的食欲等
拿蛋白质来说,有人对11项相关研究进行了综合分析,发现在睡眠前30分钟摄取24-48g蛋白质,并没有对新陈代谢速度或者第二天的食欲产生什么影响。[7]
针对进行体重训练的女性,在睡前给她们补充富含蛋白质的奶昔,发现这对于她们的脂肪分解还有全身的很多能量物质的利用方面都没有明显的影响。[2]
比如研究发现,对于长时间进行力量训练的健身人群来说,睡觉之前吃点蛋白质,能解决夜间肌肉的合成原料不足的问题,从而得到更好的增肌效果。[9]
对于需要补充蛋白质的老年人,研究发现睡前喝点蛋白质饮料对他们的睡眠情况、静息代谢率、肠胃功能以及第二天的食欲都没啥影响,因此睡前喝点蛋白饮料是可以作为老年人补充蛋白的方式的。[8]
晚上吃东西影响睡眠吗?
睡前吃会睡不着?
晚上吃姜呢?
有些食物能助眠
参考资料:
[1]Baron K G , Reid K J , Kim T , et al. Circadian timing and alignment in healthy adults: associations with BMI, body fat, caloric intake and physical activity.[J]. International Journal of Obesity, 2017, 41(2).
[2]Brittany R Allman, Margaret C Morrissey, Jeong-Su Kim, Lynn B Panton, Robert J Contreras, Robert C Hickner, Michael J Ormsbee, Lipolysis and Fat Oxidation Are Not Altered with Presleep Compared with Daytime Casein Protein Intake in Resistance-Trained Women, The Journal of Nutrition
[3]Goldberg G R , Prentice A M , Davies H L , et al. Overnight and basal metabolic rates in men and women[J]. European Journal of Clinical Nutrition, 1988, 42(2):137-144.
[4]Peuhkuri K , Sihvola N , Korpela R . Diet promotes sleep duration and quality[J]. Nutrition research, 2012, 32(5):309-319.
[5]Schmidt M I , Lin Q X , Gwynne J T , et al. Fasting Early Morning Rise in Peripheral Insulin: Evidence of the Dawn Phenomenon in Nondiabetes[J]. Diabetes Care, 1984, 7(1):32.
[6] Garaulet M , Gómez-Abellán, P, Alburquerque-Béjar, J J, et al. Timing of food intake predicts weight loss effectiveness[J]. International Journal of Obesity, 2013, 37(4):624-624.
[7]Dela Cruz, J.; Kahan, D. Pre-Sleep Casein Supplementation, Metabolism, and Appetite: A Systematic Review. Nutrients 2021, 13, 1872. https://doi.org/10.3390/nu13061872
[8]Morehen, S.; Smeuninx, B.; Perkins, M.; Morgan, P.; Breen, L. Pre-Sleep Casein Protein Ingestion Does Not Impact Next-Day Appetite, Energy Intake and Metabolism in Older Individuals. Nutrients 2020, 12, 90. https://doi.org/10.3390/nu12010090
[9]Trommelen, J.; Van Loon, L.J.C. Pre-Sleep Protein Ingestion to Improve the Skeletal Muscle Adaptive Response to Exercise Training. Nutrients 2016, 8, 763. https://doi.org/10.3390/nu8120763
[10]Binks H, E Vincent G, Gupta C, Irwin C, Khalesi S. Effects of Diet on Sleep: A Narrative Review. Nutrients. 2020 Mar 27;12(4):936. doi: 10.3390/nu12040936. PMID: 32230944; PMCID: PMC7230229.
联系客服