Τελικά κάνει να τρώμε μετά τις 8 το βράδυ;

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Πολύ συχνά ακούμε από επίσημες ή μη πηγές ότι θα πρέπει να έχουμε ολοκληρώσει όλα μας τα γεύματα μέχρι τις 8 το βράδυ.

Μάλιστα, έχουν αποδοθεί πολλές αρνητικές συνέπειες στη νυχτερινή κατανάλωση τροφής, όπως π.χ. αύξηση βάρους και ευκολότερη εναπόθεση σωματικού λίπους.

Τι ισχύει τελικά;

Το ζήτημα της κατανάλωσης τροφίμων το βράδυ, μετά τις 8 μμ, έχει κατά καιρούς ενοχοποιηθεί για πολλά αρνητικά αποτελέσματα, χωρίς όμως τα επιστημονικά δεδομένα να τάσσονται ξεκάθαρα υπέρ ή κατά του βραδινού φαγητού. Καταρχήν η γενική σύσταση είναι ότι δεν πρέπει να καταναλώνουμε ένα μεγάλο γεύμα κοντά στον ύπνο (είτε πρόκειται για βραδινό ή για μεσημεριανό ύπνο), καθώς μπορεί να προκληθούν προβλήματα γαστροοισοφαγικής παλινδρόμησης, πέψης και απορρόφησης θρεπτικών συστατικών αλλά και επιδείνωση της ποιότητας του ύπνου, λόγω φόρτου εργασίας και υπεραιμάτωσης του γαστρεντερικού μας συστήματος.

Αντίθετα, ένα μικρού όγκου γεύμα κοντά στον ύπνο, πλούσιο σε υδατάθρακες, έχει χαλαρωτική και ηρεμιστική επίδραση στον οργανισμό λόγω έκκρισης της ορμόνης σεροτονίνης με αποτέλεσμα ευκολότερο και καλύτερο ύπνο.

Από την άλλη, ένα μεγάλο βραδινό γεύμα απορρυθμίζει το σάκχαρο του αίματος και συμβάλλει στην προδιάθεση για διαβήτη τύπου ΙΙ, ενώ αντίθετα ένα κατάλληλο μικρό γεύμα κοντά στον ύπνο (π.χ. ένα φρούτο) συμβάλλει στον καλύτερο γλυκαιμικό έλεγχο.

Η υπερέκκριση ινσουλίνης, που προκαλεί το μεγάλο γεύμα, αναστέλλει όντως την έκκριση αυξητικής ορμόνης τις πρώτες πρωινές ώρες (περίπου 4 πμ), μιας ορμόνης χρήσιμης για την υγεία και ευεξία.

Τέλος, επειδή συχνά σχετίζεται η λήψη τροφής μετά τις 8 μμ με αύξηση του σωματικού βάρους, η Αμερικανική Ακαδημία Διατροφής ξεκαθαρίζει επίσημα ότι οι θερμίδες έχουν την ίδια επίδραση στο σωματικό βάρος ανεξάρτητα από το σημείο της ημέρας κατά το οποίο θα καταναλωθούν. Εν κατακλείδι, αν η νυχτερινή κατανάλωση τροφής περιλαμβάνει μικρά και υγιεινά σνακ δεν έχει αρνητικό αντίκτυπο στον οργανισμό, ενώ ένα μεγάλο γεύμα μπορεί να έχει αρνητικές προεκτάσεις.

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