減肥|越遲睡會越肥?研究揭捱夜1個月等於飲65支可樂 營養師揭3大瘦身關鍵
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體重與入睡時間有關?美國一項研究指出,經常捱夜的人會比一般人攝取更多卡路里。有營養師引述研究並指,捱夜1個月多攝取的卡路里即相當喝65支可樂,亦解釋為甚麼捱夜的肥胖的3大關鍵原因。
越遲睡越肥?捱夜睡眠不足易肚餓 研究揭延長睡眠時間可減肥
美國芝加哥大學有學者曾進行睡眠與體重關聯性的研究,並將結果發表於國際權威期刊《JAMA Internal Medicine》上。研究人員發現,每晚睡眠時間少於6.5小時的超重成年人,如果延長睡眠時間至每日睡8.5小時,並持續2星期,其平均每日攝入的熱量就會減少270卡路里。
研究又指,當人體睡眠不足時,體內的瘦素荷爾蒙就會減少,導致食慾抑製能力減弱,並增加食慾和對碳水化合物或垃圾食品的渴求,最終導致增磅。研究結果表明,只要改善和維持充足的睡眠時間,就可以減輕體重,並有助預防肥胖。
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捱夜1個月等於飲65支可樂 營養師揭3大瘦身關鍵
營養師李婉萍在其facebook專頁上分享指,捱夜不只對身體帶來很多負面影響,更有可能令人不知不覺間變肥。她引用上述研究指,捱夜的人每日平均攝取比正常睡眠時多出約300卡路里,累積一個月就是9000卡,相當於65瓶可樂的熱量。
為甚麼捱夜會致肥?李婉萍解釋指,捱夜會令人睡眠不足,繼而影響飲食習慣。
3大致肥關鍵因素
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捱夜致肥原因:
1.生長激素降低:
- 生長激素對脂肪代謝非常重要,熬夜和睡眠不足會使生長激素水平降低。當生長激素不足時,新陳代謝變差,熱量無法被消耗,多餘的能量就會累積為脂肪,導致體重增加和變胖。
2.瘦體素降低:
- 瘦體素的分泌高峰期是在晚上11點到凌晨2點。如果經常熬夜或睡眠不足,瘦體素的分泌就會降低。
3.飢餓素升高:
- 當瘦體素降低時,飢餓素會同步上升,使人持續感到飢餓,進而攝取更多熱量。而且睡眠不足會讓人對飲食的喜好有所改變,令人更喜歡吃進高碳水化合物的垃圾食物。
營養師李婉萍提醒,如果想變瘦的話,可以從以下3方面作出改變:
- 晚上11點前睡覺
- 每天保持6至8個小時的充足睡眠
- 睡前3小時內避免進食
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