There is a legend that it is not advisable to eat after 8 pm, but the reality is that for many overtime and social workers, it is almost impossible to not eat after 8 pm. According to a survey conducted by the Japanese Ministry of Health, Labour and Welfare on Japanese white-collar workers, among those who eat after 9 pm, women aged 20-30 account for over 20% and men account for over 30%, while women aged 30-40 account for over 10% and men account for over 35%.
Although many people know that eating too late at night is not only bad for maintaining their figure, but also for their stomach, they have to sigh and eat late at night. So, is there any way to make people who eat late at night eat healthier? Can you selectively choose healthy foods or avoid unhealthy ones when eating late at night?
What foods should not be eaten when eating late at night and precautions
Pay attention to avoiding five types of food when eating late at night
1 heavy flavored food
Most heavy flavored foods refer to foods rich in salt, and it is important to control salt intake when eating at night. Because eating late at night is not long before bedtime, excessive salt intake can easily lead to an increase in sodium concentration in the blood, resulting in cell dehydration, increased urine output, and the same effect as drinking plenty of water before bedtime. This may lead to being awakened by urine during sleep and running to the toilet, affecting sleep quality.
2 large amounts of milk or herbal tea
Most research reports suggest that calcium and tryptophan contained in milk have a sleeping effect, and herbal tea also has a certain sleep aid effect. However, if one overly relies on these sleep aid foods psychologically, it may lead to excessive intake. Once you drink too much milk or herbal tea, not only will it make you run to the bathroom in the middle of the night and affect your sleep, but it may also make you worry about whether you will run to the bathroom in the middle of the night before going to bed, which can actually affect the quality of your sleep.
3 Sweets
Eating sweets at night can be considered a taboo for weight loss. If you eat sweets before bedtime, the energy that could have been consumed will become stored as fat due to the body's inability to consume it during sleep. In addition, eating sweets before bedtime can increase blood sugar levels, and maintaining high blood sugar levels can cause damage to the kidneys and even nerve endings. At the same time, eating sweets can also affect the secretion of growth hormone, which can promote muscle and bone growth, promote fat breakdown. Once the secretion of this hormone is blocked, not only is fat more easily stored, but also the growth and development of the human body will be hindered.
4 greasy foods
Greasy foods contain a large amount of fat and energy, which can take a considerable amount of time to digest after ingestion, thus potentially maintaining a prolonged state of high blood sugar. Therefore, if you eat greasy food before going to bed, you may feel heartburn the next day after waking up. Therefore, you should control the intake of greasy food before going to bed.
5 Alcohol
As is well known, it is easy to fall asleep after drinking alcohol, which is due to the inhibitory effect of alcohol on the central nervous system. After drinking alcohol, people tend to feel excited, but in reality, the nervous system is in a closed state, so drinking alcohol can easily make people feel sleepy. But alcohol is different from anesthetics, and this inhibitory effect can be relieved in a short period of time. In the following time, people will be in an excited state, which will affect sleep and lead to shallow sleep.
So, what should we pay attention to when eating late at night? There are two main aspects to pay attention to!
1. Pay attention to chewing carefully and swallowing slowly when eating
On the one hand, chewing more while eating can easily create a feeling of fullness, thereby reducing food and energy intake. If you want to increase the frequency of chewing, you can choose foods with high elasticity such as konjac, squid, octopus, or choose foods rich in dietary fiber such as bamboo shoots, fungi, seaweed, etc. Cooking is the best way to eat at night.
2. Choose foods that are conducive to digestion
If you choose food that is easy to digest before going to bed, the blood sugar value is not easy to rise or fall sharply, and it will not cause dyspepsia. Generally, it is better to choose Congee or soft cooked pasta.
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