By Kayla Adams
我們每個人都曾出現口痕的狀況。問題在於你會屈服還是克服口痕？OHSU(Oregon Health & Science University)一項研究指出你的身體生理時鐘在晚上會增加對甜食、澱粉質食物及鹹食的渴求。隨著身體在晚上自然產生對不良食物的渴求，很難擺脫深宵總是餓的現象。而你打算如何應對？讓我們細看以下貼士，將有助你克服深宵總是餓的現象。
Cravings: we all experience them. The question is, do you give in or do you push past them? An OHSU (Oregon Health & Science University) study suggests that your body’s internal clock promotes increased hunger and cravings for sweet, starchy and salty foods in the evenings. With a natural urge to eat unhealthy foods late at night, it can be difficult to fight those nagging cravings. So, what do you do? Let’s explore a few tips that will be helpful in pushing past those nagging nighttime cravings.
Drink Water
When your stomach rumbles at night signaling hunger, your first instinct may be to grab a snack and eat until you’re content or no longer hungry—not the greatest idea. Have you tried simply drinking a few glasses of water to settle your hunger? Scientists believe that about 17 oz. of water is sufficient to stretch the stomach enough to send signals of fullness to the brain. In other words, even if you are hungry, all you may need is to consume some water and you’ll begin to feel relief. Try drinking one glass before you lay down at night and keeping an extra glass on your nightstand in case those cravings creep up.
De-Stress
You may notice your cravings more at night because you’ve winded down and don’t have as many distractions as you do during your busy day. Being unsettled and restless at night contributes to the intensity of your cravings and the root of your restlessness is likely to be stress-related. To relax and resist your cravings, create a nighttime routine that relaxes your mind so that you can settle into bed. Journaling, soaking in the tub, and listening to relaxing melodies are all great options for your bedtime routine. In doing these things, you’re able to relax more easily and focus on getting to sleep sooner.
Indulge, Sometimes
Not so fast! Indulge with caution and set parameters, of course. If you’ve drunk your water and destressed before bed but your stomach won’t stop nagging, then consider responsibly indulging in a healthy snack. Designate a set of snacks that won’t compromise your goals but will allow you to fill up enough to comfortably get to bed. Have one serving of your favorite health-conscious snacks such as pistachios, banana with almond butter, a tropical fruit, trail mix, or your TLS Nutrition Shake. Be sure to stick to serving sizes to ensure that you aren’t over-eating just before bed.
If you practice any of these three tips, you may begin to notice a major difference in the intensity of your nighttime cravings, and you may even notice that they’ll go away altogether. Before you make the decision to eat something before bed that’ll make you feel terrible, drink some water, destress, and indulge (if you must) in some healthier options.
喝水
當你的肚子打鼓發出肚餓訊號時，你自然第一時間去找零食吃，直至感到飽足 ─ 不是太好！你有嘗試簡單飲用數杯水以緩解饑餓感嗎？科學家相信17安士的水份足以充滿胃部，給予大腦飽足的訊號。換句話說，即使你感到肚餓，或許你只需要飲水，你便能開始緩解饑餓感。在睡前，嘗試飲用一杯水，並準備多一杯水放於床側，以應付口痕的狀況出現。
減壓
你或會察覺到深宵總是餓，這是因為你已放鬆下來，不像忙碌的白天有很多事情分散你的注意。在晚上未能好好放鬆及休息將會加劇口痕的狀況，而原因很可能與你的壓力問題有關。要放鬆並抑制口痕，就要建立晚間作息，讓你放鬆心情以準備入睡。寫日記、浸浴及聽輕鬆的音樂都是晚間作息的絕佳選項。進行這些活動過程中，你可更容易放鬆並更快入睡。
間中放縱
別心急！放縱當然需要份外小心及訂下限額。如你在睡前已飲過水並放鬆，但你的肚子還是覺得餓，你便可考慮酌量進食健康小食。準備一系列的健康小食，不會阻礙你的目標之餘，又可你感到飽足，舒適進睡。進食一份你喜愛的健康主義小食，如開心果、香蕉配杏仁奶油、熱帶水果、果仁果乾或你的蛋白營養奶昔。謹記遵從指定的份量，以確保你不會在睡前進食過量。
如你已實踐以上建議，你或已開始察覺到深宵口痕的程度有了明顯的改善，而你更或會發覺它們全都消失了。在你決定於睡前進食前的魔鬼時刻，先飲一些水、放鬆一下，並稍為放縱進食健康小食(如真的需要)。
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