Know how midnight snack cause weight gain – क्या मिडनाइट हेल्दी स्नैकिंग बन सकता है वज़न बढ़ने का कारण

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दिन भर काम की भागदौड़ और रात में काम की थकान। सुबह से रात तक काम करते – करते हम फिजिकली और मेंटली ड्रेन्ड (Physically and mentally drained) हो जाते हैं। इसके बाद काम करने का मन नहीं करता है। तो ऑफिस से आने के बाद आप अपनी थकान उतारने के लिए क्या करती हैं? यकीनन फोन चलाती होंगी या अपनी फेवरिट सीरीज बिंज वॉच करती होंगी। खुद को डिस्ट्रेस करने के लिए हम सीरीज देखते हैं और इस बीच क्रेविंग्स भी होती हैं। यही मिड नाइट क्रेविंग्स (Mid Night Cravings) वज़न बढ़ने का कारण बनती हैं।

वैज्ञानिक रूप से प्रमाणित है कि रात में हमारा मेटाबॉलिज्म सबसे धीमा होता है। कुछ लोगों को ऐसा लगता है कि वे स्नैकिंग में हेल्दी फूड शामिल करेंगे, तो वजन नहीं बढ़ेगा। जबकि यह भी पूरी तरह से मिथ है। असल में मिडनाइट स्नैकिंग (does midnight snack cause weight gain) की आपकी आदत हर तरह से आपका वजन बढ़ाती है। फिर चाहें वह हेल्दी हो या अनहेल्दी।

हमें यह पता है कि हेल्दी स्नैक्स आपकी मिड नाइट क्रेविंग को खत्म कर सकते हैं, लेकिन क्या इसका सेवन रात में करने से हमारा वज़न नहीं बढ़ेगा? क्या यह हमें वज़न बढ़ाने के जोखिम से बचा सकते हैं? चलिये पता करते हैं।

सबसे पहले जानिए रात में कैसा होता है मेटाबॉलिज़्म

हम में से कई लोगों ने यह सुना होगा कि रात में हमारा मेटाबॉलिज्म धीमा हो जाता है। इसलिए आप जो कुछ भी रात में खाते हैं वह दिन की तुलना में ज़्यादा आसानी से फैट में बदल जाता है। हालांकि इस बारे में अभी तक कोई तथ्य मौजूद नहीं है, लेकिन कई अध्ययनों में पाया गया है कि जो लोग रात में खाते हैं उनका वजन बढ़ने की संभावना अधिक होती है। ऐसे में यदि मेटाबॉलिज्म स्लो है, तो कैलोरीज़ भी नहीं बढ़ेंगी। तो आखिर वज़न बढ़ने का कारण क्या है?

जानिए इससे जुड़े अध्ययन में क्या सामने आया

ओरेगन हेल्थ एंड साइंस यूनिवर्सिटी के वैज्ञानिकों के एक अध्ययन ने रीसस बंदरों के खाने की आदतों और वजन बढ़ने के पैटर्न की जांच की। अध्ययन में पाया गया कि जिन बंदरों ने अपना अधिकांश भोजन रात में खाया, उनमें वजन बढ़ने का जोखिम उन बंदरों की तुलना में अधिक नहीं था, जो दिन में खाना पसंद करते थे।

late night snacking and weight loss
रात में हेल्दी स्नैकिंग भी बढ़ा सकती है आपका वज़न? हम बताते हैं कैसे. चित्र : शटरस्टॉक

निष्कर्ष

इससे हम यह निष्कर्ष निकालते हैं कि स्नैक हेल्दी हो या अनहेल्दी इससे कोई फर्क नहीं पड़ता है। और न ही हम उसका सेवन कब कर रहे हैं इससे कोई फर्क पड़ता है। बल्कि यदि हमारा वज़न बढ़ता है, तो उसके लिए जिम्मेदार हैं हमारी आदतें।

हमारी ये अनहेल्दी आदतें बनती हैं वज़न बढ़ने का कारण

1 कैलोरी काउंट बढ़ाना

रात में स्नैकिंग उतनी बड़ी समस्या नहीं है, जितना कि अपना कैलोरी काउंट बढ़ाना। क्योंकि अक्सर ऐसा देखा गया है कि रात में हम तभी खाते हैं जब हमारे दिन का कैलोरी इंटेक खत्म हो जाता है। इसलिए मिड नाइट स्नैकिंग है हमारी एक्सट्रा कैलोरीज।

2 अनहेल्दी स्नैकिंग और पॉर्शन साइज़

जब भी हम रात को खाना खाते हैं या मिड नाइट स्नैकिंग करते हैं, तो ज़्यादातर जो हमारी चॉइस होती हैं वे अनहेल्दी ही होती हैं। दिन के दौरान हम ओवरइटिंग कुछ हेल्दी खाने का प्रयास करते हैं, लेकिन रात में चिप्स, आइसक्रीम, नूडल्स बस यदि खाने का मन करता है वो भी ज़्यादा क्वान्टिटी में क्योंकि हम बिंज वॉचिंग भी करते हैं।

तो रात के दौरान हम अपना वज़न बढ़ने से कैसे रोक सकते हैं

विशेषज्ञ वास्तव में सोने से पहले छोटे मील्स लेने की सलाह देते हैं। जब आप बुरी आदतों पर रोक लगा सकते हैं, तो यह आपको सोने, कम खाने और पूरे दिन लगातार रक्त शर्करा बनाए रखने में मदद करेगा।

आपको अपने दिन के समय में कैलोरी काउंट से अधिक नहीं खाना चाहिए। इसलिए दिन में आपको अपना कैलोरी काउंट कम करना होगा।

डेजर्ट और जंक फूड छोड़ें। रात को यदि खाने का मन करता है, लेकिन यह आपका वज़न तेज़ी से बढ़ा सकता है।

अपने कार्ब्स और प्रोटीन को पेयर करें। जब आपको सोने से पहले स्नैकिंग करनी हो, तो सुनिश्चित करें कि इसमें कॉम्प्लेक्स कार्ब्स और प्रोटीन शामिल हो जो आपको लंबे समय तक भरा हुआ महसूस कराने में मदद करेंगा।

यह भी पढ़ें : अपनी डाइट में फाइबर की मात्रा बढ़ाएं हेल्दी और टेस्टी पत्ता गोभी खीर की रेसिपी के साथ

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