2017-03-24
想不想挑战一下聪明的健康零食法？
由于健康意识较高的美国名流们都在吃，所以“健康零食法”悄悄开始受到关注。你不想挑战下“聪明的零食法”，挑战一下健康减肥吗？
换个心情、空腹对策、缓解压力……工作时经常会想稍微吃点零食。根据调查，工作时吃零食的女性有9成。另一方面，有大约6成的人觉得“吃零食不好”。
很多人带着罪恶感在吃零食，但是，其实零食本身不坏，要点是在“吃零食的方法”上，健康意识比较强的国外名流带来了人气零食食用法。
早中晚饭简单吃，两餐之间适度吃零食，可以补充身体缺乏的营养素，预防因为空腹引起的血糖值急速上升，打造不易肥胖的身体。
那……零食什么时候吃、吃什么好？我们来为大家做详细的介绍。
很多人认为“1天好好吃3餐”对健康和减肥都好，经研究发现，在抑制一餐的糖分摄取量的情况下，增加进食次数不仅不会发胖，还能预防生活习惯病。
午饭后马上吃甜食，和隔一段时间在午饭后3点吃相比，后者血糖值上升缓慢，血糖值的总计上升量也低。
通过零食时间摄取同量的糖分更不容易发胖而且健康。
所以，零食的时间最好的下午3点左右，这个说法是根据是来自生物钟记录1天循环的蛋白质“BMAL1”的功能。
它是发出储存脂肪和糖分指令的蛋白质，1天当中根据时间带增减。增加最多的是下午10点到上午2点，最少的是下午3点左右。
那么，什么样的东西吃什么比较好呢？富含食物纤维和蛋白质的食物，不仅血糖值上升慢，还能抑制下一顿餐食的血糖值上升。但是，水果糖分多，注意不要吃太多。
关于健康零食选择的3个要点
第一不易上升血糖值，血糖值急速上升，胰岛素分泌增加，容易堆积脂肪。所以，想吃甜食的时候，推荐选择富含食物纤维的即食麦片、蔬菜片。
第二耐饿，两餐之间间隔长，血液中空腹物质的游离脂肪酸增加，空腹感增强。所以如果在这之间吃零食，能够有效防止下一顿正餐的过度饮食。
其中需要多咀嚼的坚果、海带、鱿鱼片等耐饿，能够缓和空腹感，预防暴饮暴食。
第三补充缺乏的营养素，将零食也当做一种正餐，选择含有平时饮食生活中容易缺乏的食物纤维，维生素、矿物质等的零食。但是，需要注意水果虽然富含多酚、维生素，但是果糖多。摄取过量有可能会提升中性脂肪值。
了解了这么多，我相信大家明白了不少吧，祝大家吃零食越吃越健康，越吃越瘦！
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