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Ingin Ngemil di Malam Hari, Pilih yang Sehat

(RuangSehat) Saat bersantai di rumah atau sedang nonton televisi setelah pulang kerja, camilan adalah teman ideal. Iya, di malam hari, ketika tidak ada aktivitas lagi, mengunyah camilan adalah godaan terbesar. 

Jika berat badan Anda bertambah, itu wajar. Karena tak diragukan lagi bahwa makan camilan di malam hari memang bisa menyebabkan berat badan bertambah. Penelitian terbaru juga memperkuat fakta tersebut.

Penelitian mengungkap bahwa makan di malam hari tak hanya bisa meningkatkan risiko obesitas, melainkan juga risiko diabetes dan kolesterol. Ada banyak alasan mengapa makan camilan di malam hari bisa membuat gemuk. 

Pertama, di malam hari proses pencernaan melambat. Makan camilan di malam hari akan mempengaruhi proses pencernaan. Jika Anda tak rajin berolahraga, kemungkinan besar akan lebih banyak lemak yang menumpuk. Inilah salah satu alasan mengapa camilan di malam hari bisa meningkatkan risiko obesitas.

Kedua, sebagian besar hormon dalam tubuh kita bekerja dengan ritme yang disebut dengan ritme sirkadian. Ketika ada ketimpangan dalam ritme, ini akan mempengaruhi keseluruhan produksi hormon dan metabolisme tubuh. Salah satu hal yang bisa mengacaukan ritme sirkadian adalah begadang dan makan camilan di malam hari.

Ketiga, kebanyakan orang yang ngemil di malam hari cenderung memilih camilan yang tak sehat. Camilan tak sehat yang dipenuhi dengan zat tambahan dan bahan pengawet akan memberikan asupan kalori yang banyak dan menyebabkan obesitas.

Keempat, kinerja insulin mengikuti ritme sirkadian. Insulin bisa meningkat dan merosot berdasarkan ritme 24 jam yang dimiliki tubuh. Jika ritme sirkadian terganggu karena begadang atau makan camilan di malam hari, kinerja insulin pun ikut terganggu. Akhirnya ini juga bisa memicu obesitas dan bahkan diabetes.

Kelima, makan camilan di malam hari juga bisa berimbas pada pola makan sehari-hari. Kebanyakan makan camilan juga bisa membuat Anda terus lapar di hari berikutnya dan tak bisa mengontrol kebiasaan makan berlebihan. Jika diteruskan, ini bisa memicu obesitas.

Jika tak ingin mengalami obesitas, sebaiknya hindari makan camilan di malam hari. Jika Anda tak tahan untuk ngemil selagi nonton atau bersantai di rumah di malam hari, sediakan camilan sehat berupa buah-buahan.

 

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