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Можно ли есть после шести вечера? - B-test

Можно ли есть после шести вечера?

06.05.2014



Рекомендация «не есть после 18-00» широко распространена и всем известна. Является ли такой подход к режиму питания эффективным средством для похудения и/или подержания веса?!

Итак, будем разбираться, можно ли есть после шести вечера, или нет. Обмен веществ в первой половине дня происходит наиболее активно. К вечеру естественные процессы в организме замедляются, и происходит подготовка ко сну. Следовательно, если мы употребляем пищу перед сном, то есть большая вероятность, что она не переработается в энергию, а отложиться в виде лишних килограммов.

Но существует противоречивый факт: любую нехватку питания организм понимает как наступление голода и начинает создавать в теле запасы – жировые отложен
ия. Временной промежуток с 18-00 до 8-00 – это 14 часов, чего в принципе вполне достаточно, чтобы почувствовать сильный голод и даже стресс.

Вывод такой: лучшая альтернатива вечернему голоданию – это употребление здоровой пищи с минимальным содержанием жиров и углеводов. Хорошо бы изменить свою систему питания в целом - не только по вечерам, но и в течение дня.
Тем не менее, прием пищи за 3 часа до сна лучше исключить (что является наиболее реальным и выполнимым условием, нежели не есть после 6) или заменить легко усвояемым низкокалорийным перекусом.

Суточная норма калорий
Для того чтобы понять сколько еды можно употреблять ежедневно нужно рассчитать суточные калории. В настоящее время расчет производиться по двум формулам: Миффлина - Сан Жеора и Харриса-Бенедикта. Хотя формула Миффлина-Сан Жеора появилась всего лишь несколько лет назад, она признана наиболее точной.
Суточная норма калорий для женщин определяется по формуле:
10 х вес (кг) + 6,25 х рост (см) – 5 х возраст (лет) – 161
Теперь полученный результат необходимо умножить на коэффициент физической нагрузки:
1.2 - минимум или отсутствие физической нагрузки
1.375 - занятия фитнесом 3 раза в неделю
1.4625 - занятия фитнесом 5 раз в неделю
1.550 - интенсивная физическая нагрузка 5 раз в неделю
1.6375 - занятия фитнесом каждый день
1.725 - каждый день интенсивно или по два раза в день
1.9 - ежедневная физическая нагрузка плюс физическая работа
Также существует множество удобных онлайн калькуляторов для расчета суточной нормы калорий. Мы просто забиваем наши данные и сразу получаем результат:



Для поддержания веса нужно питаться в соответствии со своей нормой – организм переработает пищу полностью и превратит ее в энергию (2004 ккал).
Чтобы похудеть, нужно снизить норму – организм переработает не только потребляемую пищу, но и часть жировых запасов. В этом случае обычно суточные калории снижают на 20% (1604 ккал). Для более быстрого эффекта на 40% (1203 ккал).

Следующий шаг – найти удобную таблицу калорийности продуктов и планировать по ней свой ежедневный рацион.



Онлайн версии искать здесь и здесь.

Маленькие хитрости в помощь:
- суточное количество пищи лучше разделить на 5-6 приемов, при этом снижается чувство голода, а пища усваивается лучше;
 - использовать маленькие тарелки и чашки;
- обязательно завтракать по утрам;
- употреблять овощи с так называемой «отрицательной калорийностью». Они содержат так мало калорий, что иногда при их переработке организм затрачивает больше энергии, чем получает от продукта;
- исключить любые баночные и бутылочные соки, вместо этого пить чистую воду и чай;
- в суточном рационе должны присутствовать фрукты, овощи, молочные продукты, каши, хлеб, белок… В общем, питание должно быть разнообразным и интересным.



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Ответитьmeadc, 2017-10-05 06:06:59
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Ответитьmeadc, 2017-10-05 06:07:09
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Ответитьmeadc, 2017-10-05 06:49:17
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Ответитьmeadc, 2017-10-05 06:50:28
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Ответитьmeadc, 2017-10-05 06:51:08
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Ответитьedirne kombi servisi, 2017-11-24 15:02:08
Benim kuzenim bu blogu tavsiye etmişti. Böyle ayrıntılı bilgiler sunduğunuz için teşekkür ederim. Güzel ve tamamlayıcı bir makale olmuş.
  Bence şu anda burada çok güzel bir  yazı paylaştınız. Bu web sitesinin sahibine gerçekten müteşekkirim.Paylaşım için teşekkür ederim
Ответитьhttp://klimavekombi.net/kucukcekmece-klima-servisi/, 2017-12-08 12:03:00
Bence ?u anda burada çok güzel bir yaz? payla?t?n?z. Bu web sitesinin sahibine gerçekten müte?ekkirim.Payla??m için te?ekkür ederim


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