Можно ли есть перед сном? Что говорит наука?

Есть ли связь между набором лишнего веса и приёмом пищи в вечернее время? Я выяснил, что есть. Но она никак не связана с внутренними процессами в нашем организме. Скорее она заключается в психологии.

Давайте рассмотрим данный вопрос с точки зрения знаний нутрициологии 2020 года и с точки зрения научных исследований. Если знания дают нам теоретическое понятие вопроса, то научные исследования либо подтвердят его на практике, либо опровергнут. 

С теоретической точки зрения - нет разницы когда вы употребили пищу: утром, днём или вечером. В зависимости от времени приёма пища не меняет свою энергетическую ценность или содержание макронутриентов. С этой точки зрения можно есть хоть ночью. Но есть одно но: любой приём должен быть вписан в дневную калорийность и не должен превышать её. Если вы худеете, то вы уменьшаете калорийность, если набираете, то повышаете, а если поддерживаете - то держите свою норму. 

Давайте предположим, что вы питаетесь три раза в день: в 8:00, 14:00 и 18:00. Что может случится, если вы передвинете вечерний приём с 18:00 на 23:00? Пища как-то по другому усвоится? Или она просто не успеет усвоиться перед сном? Она увеличится в калорийности? Она сразу же перейдёт в жир?

Конечно же, ничего такого не произойдёт. Не важно когда вы заправили машину: утром или вечером - бензина в баке будет одинаково. Также и с нашим телом: пища - это энергия для работы и строительный материал для органов, мышц, клеток и пр. Время приёма пищи не меняет её состав, свойства и калорийность. 500 калорий утром = 500 калорий вечером. 

 

А причём тут дефицит калорий?

Тут не лишним будет напомнить о дефиците калорий.

Представим себе ситуацию: человек, назовём его Алексей, поставил себе цель похудеть на 10 кг. Для этого он создал дефицит калорий в 500 калорий ежедневно. Если его норма калорий составляла 2200, то сейчас он получает из пищи только 1700, а недостающие 500 калорий организм вынужден синтезировать в виде энергии из его жировых запасов. Каждый день Алексей худеет на 500 калорий, постепенно таким образом уменьшая свои жировые запасы. 

Вопрос: изменится ли прогресс Алексея в похудении, если все 1700 калорий он будет принимать разом перед сном? Ответ: с точки зрения тех знаний, что мы имеем на данный момент нет. 

При похудении важен сам факт дефицита калорий, а время приёма или дробность питания - это вопрос удобства и комфорта человека, это переменные никак не влияют на конечный результат. 

Ну хватит уже теории, давайте перейдём к практике, а точнее к научным результатам. 

 

Что говорит наука?

Рассмотрим следующие исследования:

High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women. Obesity (Silver Spring). 2013 Dec;21(12):2504-12. doi: 10.1002/oby.20460. Epub 2013 Jul 2.

Restricting night-time eating reduces daily energy intake in healthy young men: a short-term cross-over study.  Br J Nutr. 2013 Dec 14;110(11):2108-13. doi: 10.1017/S0007114513001359. Epub 2013 May 23.

Оба исследования направлены на изучения влияния утреннего и вечернего приёма пищи на потерю веса у лиц, страдающих ожирением. Вывод первого исследования сводится к тому, что высококалорийный завтрак и ужин с пониженным количество калорий более предпочтителен для людей, стремящихся снизить вес. 

Второе исследование также говорит о том, что вечерний приём пищи не лучшим образом отражается на фигуре.

Кажется, что действительно есть перед сном - это вредно. Но если внимательно вчитаться в результаты этих исследований, то станет понятно, что вечерний приём пищи банально увеличивает дневной калораж. 

Дело в том, что люди, которые пропускают завтрак (или их завтрак чисто символический) склонны переедать вечером. Когда мы едим утром, то мы ограничены и временем и условиями. Когда мы едим вечером, то мы неограниченны ничем. К нашему внимаю телевизор, кино, компьютерные игры и пр. И всё это можно совмещать с поеданием пищи. Вечером чаще тянет на вредную пищу с большим количеством калорий, в то время как с утра мы вряд ли будем есть пиццу или пирожные.

Так что вред от еды перед сном не физиологический или биохимический. Он психологический. Люди, которые плотно завтракают и едят скромный (или пропускают вовсе) ужин действительно ближе к идеальной фигуре. Но не потому, что еда утром и вечером по-разному усваивается, а потому что вечерний приём больше связан с удовольствием, а утренний с пользой. А так где удовольствие, там и высококалорийная пища, там и переедание, там и профицит калорий, который ведёт к набору ненужного веса. 

 

Вывод

Еда поздно вечером не заставит вас экстремально набирать вес, если только вы не начнёте есть больше. Сопротивляться вкусным и высококалорийным закускам после трудового дня - очень сложно.

Попробуйте на ужин салат, низкокалорийные хлебцы, фрукты. Таким образом вы исключите возможность переедания и увеличения числа съеденных калорий. 

Ешьте тогда, когда вам удобно. Главное - не переедайте!

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Piper (не проверено)

1 неделя 5 дней назад

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Stevensmirm (не проверено)

1 неделя 5 дней назад

2024 NFL Draft: 5 quarterbacks taken in the top 10 of the NFL Draft for the first time ever
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The 2024 NFL Draft has kicked off with the Chicago Bears selecting USC quarterback Caleb Williams with the first overall pick on Thursday night.

Bears fans at the event applauded Williams as he walked onto the stage to share an embrace with NFL commissioner Roger Goodell.

This year’s draft could well be be a blockbuster one, with heaps of highly-touted quarterback talents, a potentially all-time wide receiver group and overall value throughout. It’s the first time in NFL history five quarterbacks were selected in the top 10, and there are plenty more teams searching for an answer at the position.
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With teams loaded on veteran players, the draft allows the 32 franchises to stock up on young prospects before heading into training camp to fine tune their rosters ahead of the opening of the new season in September.

Earlier Thursday, NFL spokesperson Brian McCarthy said on X 150,000 fans are in attendance at the draft.

Here’s everything you need to know about the 2024 NFL Draft.

There are some years where the crop of quarterbacks coming out of college football isn’t awe-inspiring.

This is not one of those years.

There are a number of potentially franchise-changing signal-callers in the 2024 class, and chief among those was USC’s Williams.

Although he endured somewhat of a down year last season, Williams possesses all the attributes required to be a high-level quarterback in the NFL.

His throwing ability in various scenarios combined with his athletic talents make him the perfect example of the modern dual-threat QB and have led to comparisons to former No. 1 overall pick Kyler Murray.

The 22-year-old Williams has been high on many draft analysts’ radar for over a year now, following his Heisman Trophy winning season in 2022; he broke Trojan records in passing touchdowns, passing yards and passing efficiency that season.

Travishet (не проверено)

1 неделя 5 дней назад

2024 NFL Draft: 5 quarterbacks taken in the top 10 of the NFL Draft for the first time ever
kraken тор браузер
The 2024 NFL Draft has kicked off with the Chicago Bears selecting USC quarterback Caleb Williams with the first overall pick on Thursday night.

Bears fans at the event applauded Williams as he walked onto the stage to share an embrace with NFL commissioner Roger Goodell.

This year’s draft could well be be a blockbuster one, with heaps of highly-touted quarterback talents, a potentially all-time wide receiver group and overall value throughout. It’s the first time in NFL history five quarterbacks were selected in the top 10, and there are plenty more teams searching for an answer at the position.
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With teams loaded on veteran players, the draft allows the 32 franchises to stock up on young prospects before heading into training camp to fine tune their rosters ahead of the opening of the new season in September.

Earlier Thursday, NFL spokesperson Brian McCarthy said on X 150,000 fans are in attendance at the draft.

Here’s everything you need to know about the 2024 NFL Draft.

There are some years where the crop of quarterbacks coming out of college football isn’t awe-inspiring.

This is not one of those years.

There are a number of potentially franchise-changing signal-callers in the 2024 class, and chief among those was USC’s Williams.

Although he endured somewhat of a down year last season, Williams possesses all the attributes required to be a high-level quarterback in the NFL.

His throwing ability in various scenarios combined with his athletic talents make him the perfect example of the modern dual-threat QB and have led to comparisons to former No. 1 overall pick Kyler Murray.

The 22-year-old Williams has been high on many draft analysts’ radar for over a year now, following his Heisman Trophy winning season in 2022; he broke Trojan records in passing touchdowns, passing yards and passing efficiency that season.

exesmild (не проверено)

1 неделя 5 дней назад

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Sammysoini (не проверено)

1 неделя 5 дней назад

Boeing and NASA decide to move forward with historic crewed launch of new spacecraft
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After years of delays and a dizzying array of setbacks during test flights, Boeing’s Starliner spacecraft is finally set to make its inaugural crewed launch.

The mission is on track to take off from Florida as soon as May 6, carrying NASA astronauts Suni Williams and Butch Wilmore to the International Space Station, marking what could be a historic and long-awaited victory for the beleaguered Starliner program.
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“Design and development is hard — particularly with a human space vehicle,” said Mark Nappi, vice president and Starliner program manager at Boeing, during a Thursday news briefing. “There’s a number of things that were surprises along the way that we had to overcome. … It certainly made the team very, very strong. I’m very proud of how they’ve overcome every single issue that we’ve encountered and gotten us to this point.”

Boeing and NASA officials made the decision Thursday to move forward with the launch attempt in less than two weeks. However, Ken Bowersox, associate administrator for NASA’s Space Operations Mission Directorate, noted that May 6 is “not a magical date.”
“We’ll launch when we’re ready,” he said.

If successful, the Starliner will join SpaceX’s Crew Dragon spacecraft in making routine trips to the space station, keeping the orbiting outpost fully staffed with astronauts from NASA and its partner space agencies.

Such a scenario — with both Crew Dragon and Starliner flying regularly — is one for which the US space agency has long waited.

“This is history in the making,” NASA Administrator Bill Nelson said of the upcoming Starliner mission during a March 22 news conference. “We’re now in the golden era of space exploration.”

JamesMow (не проверено)

1 неделя 5 дней назад

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Troy (не проверено)

1 неделя 5 дней назад

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