Nutrition rules >>>> What can you eat at night?

What can you eat at night?

It is generally accepted that the principles of healthy eating are incompatible with eating at night. And even more inappropriate, according to most people, is food at night. But, opinion is opinion, but you still want to eat. So what to do: restrain yourself with unbearable efforts of will, or do you still want to intercept something, without feeling any remorse?

Contrary to the popular belief that the body does not need calories at night, and the food taken is not digested, it dangles in the stomach, and in the morning a person experiences various kinds of discomfort from what was eaten at night or at night, recall that during sleep, the body also spends calories. Energy expenditure is approximately 15.5 calories per minute per kilogram of body weight. This means that a seven-hour sleep will cost a person weighing 80 kg in calories equal to (60 min x 7 hours) x 15.5 cal x 80 kg = 520800 cal or 520.8 kcal. Based on these calculations, you can calculate the approximate expenditure of energy by the body at any time of sleep. To do this, it is enough to know your weight.

In addition to this formula, it must be borne in mind that at night the digestive processes are slower, and those foodstuffs that are allotted to be digested for several hours during the day will be digested much longer at night. This applies to meat products, fish, mushrooms, products with a high fat content (especially animals), cereals, nuts, boiled legumes, potatoes, bakery products made from premium flour, pasta, canned products, dairy products (excluding cottage cheese, kefir and hard cheeses).

There is a peculiarity of digestion that must be taken into account when eating before bedtime or at night. When eating, the body secretes a large amount of hydrochloric acid into the stomach, which will take part in the breakdown of the food eaten. When, after a snack, a person takes a horizontal position, part of the gastric juice can be thrown into the esophagus and pharynx, while burning the mucous membrane. Therefore, after having a snack, do not rush to lie down, sit or walk a little, and the digestion process will not poison you for the rest of the night. In order not to stimulate the secretion of a large amount of gastric juice, in addition to meat dishes, avoid eating soups in meat broth at night . And also do not rush to eat sour and sour - sweet raw fruits, they cause fermentation processes, especially in the company with meat food.

Based on the above, we can conclude that a night snack will not do much harm if you approach it wisely. Reasonable - this means in advance to prepare foods for a night snack, the calorie content of which is low, and the digestion time does not take more than 1 hour. These types of products include kefir, yogurt, yogurt, low-fat cottage cheese, boiled or soft-boiled eggs, baked fruits and vegetables, dried fruits, whole grain biscuits and crackers, boiled broccoli, cauliflower, Brussels sprouts. If you learn to combine these products in different ways, then the night diet will not be monotonous.