Започвайки да се храним добре, обикновено е с цел за по-малък процент подкозжна мазнина и съответно по-добре изглеждащо тяло. Следеейки хранителния режим може да видите добри резултати, но в даден момент, благодарение на ниския прием на хранителни вещества, или поне по-нисък от обичайното, тялото ви може да започне да повишава апетита си. Ако успеете все пак да не похапвате през деня, то може да стигнете до среднощно търсене на нещо за хапване от хладилника, което най-често е висококалорична готова храна. Това в крайна сметка ще повлияе на резултатите ви, за това ще ви представим няколко метода с които може да премахнете този негативен ефект, и съответно да подобрите резултатите си.

1.Хапнете нещо засищащо вечер

Обикновено при ниския прием на храна, най-често се споменава и да не се хапва след 18:00 вечер, тъй като хапването ще бъде преработено и преобразувано в мазнина, тъй като тялото не се нуждае от него. Това е малко спорен факт, но за да играем на сигурно, ние ви препоръчваме да хапнете нещо засищащо, като една добра порция салата или няколко банана. Може да си помислите, че това не е много засищащо, но количеството храна ще изпълни стомаха ви и така ще имате по-мало нужда от храна през ноща, като в същото време не хапвате калорични продукти, за да не развалите резултатите си от хранителният режим. Опитвайте да избягвате разбира се готови храни или силно обработени, тъй като те може да раздразнят стомаха ви през нощта.

2.Хапнете бавен въглехидрат или белтъчини

Хапването на сложен въглехидрат или белтъчини, ще отнеме повече време за обработката му, като така ще имате запас от храна, и разбира се повече ситост през нощта. Не трябва обаче да хапвате обилни порции, тъй като не се препоръчва да хапвате в големи количества тежки храни и да лягате да спите. Препоръчваме хапването на сложни въглехидрати или бавен белтък да стане няколко часа преди лягане, като така тялото ще има време да направи поне основната част от обработката на храната. Примери за подобни храни са: овесени ядки, пълнозърнест хляб,  леща , соя, пълнозърнести макарони и спагети и др. Примери за бавен протеин са: извара, сирене и млечни продукти.

3.Премахнете готовата храна от хладилника и от дома си

Премахването на подобен тип готова храна от вкъщи е най-лесният и очевиден избор. Така когато станете през нощта дори да имате нужда от нещо сладко или нещо вкусно и бързо, то няма да е там. Вместо това може разбира се да ги замените с други храни, които са полезни и нискокалорични, като например: плодове, зеленчуци, прясно мляко, кисело мляко и други.

4.Увеличете приетата храна

Най-честата причина за подобен тип хапване, е ниското количество на приета храна. За това може да е добра идея да увеличите в малки граници или постепенно, приетата храна, докато видите че има резултат, така ще избегнете гладуването и преяждането вечер, а в същото време ще продължите да имате добри резултати. Запомнете, че тялото на всеки човек е различно и трудно може да се каже конкретния прием за даден човек, за това трябва да се променя с времето.

5.Хапвайте плодове

Плодовете, както вече споменахме, са нискокалорични и може да се похапват вечер без проблем, тъй като те са сладки, утоляват желанието за сладко, и в същото време може да се хапват в по-големи количества без да се притесняваме.

6.Пийте вода

Ако се събудите посреднощ и вече имате навик да похапвате, то може всъщност тялото ви да няма нужда от това хапване, а по-скоро да е благодарение на навикът ви. Опитайте вместо хапването да пиете по чаша вода и да опитате да поспите отново. Така след време може да се окаже, че всъщност нямате нужда от повече храна, а от лека промяна в навиците.

7.Направете си нискокалорични шейкове

Може да направите един нискокалоричен, полезен и вкусен шейк, който да използвате през нощта. Така ще може спокойно да похапнете, без да се притеснявате от негативните ефекти от напълняване и влошаване на здравето ви, и разбира се с чиста съвест да следите резултатите си и да кажете, че спазвате хранителния си режим. Пример за нискокалоричен шейк е: 200мл кисело мляко и 2-3 ягоди, сложете ги в блендера или пасирайте с пасатор до получаване на добре разбита смес, този шейк е вкусен,полезен и е под 200kcal. За други рецепти може да видите в нашия раздел с рецепти.

By Admin

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