加班回到家后尽享美味夜宵

美食 | 作者：Aimee | 来源：Lohasmetro 2009.05.04

工作繁忙，夜猫子越来越多。人是铁，饭是钢，超负荷的我们急需补充能量，虽说吃夜宵对健康不好，但掌握了适度的方法和选择，还是可以让您既填饱了肚子又无碍健康。谨记下面的几条建议哦！

加班回到家后尽享美味夜宵

经常熬夜者最好吃点夜宵

对于夜宵的取舍，很多爱美的女性往往顾虑重重，怕发胖。其实，只要注意营养搭配，不要暴饮暴食，吃夜宵对体型不会造成影响。夜宵必须要结合晚餐和工作时间来确定，如果白天工作清闲，三餐都吃的很饱，晚上早睡，那么可以不吃夜宵。而如果经常工作到很晚，凌晨还没有休息，加餐非常必要，不但可以让人熬夜工作更有精神，也能起到避免空腹引起的寒冷和劳累感的作用。

粥品是健康夜宵首选

粥中的淀粉能充分地与水分结合，既提供热能，又不乏大量水分，而且味道鲜美、润喉易食，营养丰富又易于消化，因此是健康夜宵首选。鱼片粥、猪肝粥、牛肉粥通常是大家食粥的首选。其实，吃点八宝粥也是不错的选择，八宝粥的主要原料为谷类，常用的有粳米、糯米和薏米，在粥中加入红枣、豆类、核桃等精心熬制，这些原材料基本上都具有补中益气、滋补身体的好作用，常吃可以养神清热，润肺和喘，对于调养肠胃，缓解工作压力都很有好处。

1. 温热的蔬菜煮物:水煮的莲藕、胡萝卜、地瓜不但营养均衡，而且极易消化。需要充分咀嚼也令大脑快速产生饱腹感。
2. 水分充足的汤类:一碗好汤可以满足身体和精神的双重需求。可以放点蔬菜，但千万别做成西式奶油汤。
3. 乌冬面:属于主食中最易消化的种类，而且水分比例高。如果你真饿到不行了，那么就来碗蔬菜乌冬面。
4. 粥:广东人不容易胖，多半就是拜了温和的粥类所赐。同样是米饭，人家却能“四两拨千斤”。

加班回到家后尽享美味夜宵

夜宵推荐：好吃且不长肉的甜汤

绿豆西米甜点
原料（ 5 人份）：
2汤勺绿豆
1汤勺黑米/ 薏米
3汤勺西米
1杯低脂牛奶（250毫升）
糖适量，少量盐，2 大杯水
烹煮方式：
水煮绿豆、黑米/薏米至变软，加入糖、盐、低脂牛奶、西米，等西米变透明后关火。
事先将绿豆、黑米/薏米浸泡半个小时，可缩短烹煮时间。

吃夜宵几大注意点

1.适当地补充能量即可，不要把夜宵当做正餐来吃。面包片和粥是比较好的选择，太多脂肪的烤肉和涮肉尽量不吃。

2.夜宵与睡眠之间隔的时间一定要计算好，两者之间不要离的太近，应该休息一两个小时再上床。水分和糖分很多的水果以及一些利尿的食品在睡前一定要少吃，不然相当影响睡眠质量。

3.夜宵占全天进食的份额不要超过1/5，品种可多样，量一定要小，最佳的搭配是奶制品、少量碳水化合物和一点点水果。

4.不要太咸。这点非常重要，除了会造成你想不停地喝水之外，还会导致水分难以排出，造成早晨起来面部肿涨。

吃夜宵别过量饮酒

平时你会出现胸口有烧灼感吗？饱餐之后，你胃里的东西会反流吗？哮喘、咽炎久治不愈，可曾想到是胃出了毛病？

专家提醒:如果有以上症状，你很可能是患了胃食管反流病(GERD)。胃食管反流病是一种常被忽视的消化系统疾病，其典型症状是反酸、烧心。

空腹不可吃甜品

除点心之外，口感爽滑、滋味甜美的甜汤和各种制法的奶品，是很多讲究生活质量的人士的至爱。

但是，空腹吃甜品会导致胃酸过多，引发胃部不适。建议最好在吃完晚餐或者其他夜宵后再来吃甜品，这样可以减少脂肪的积累，让糖不会迅速地立刻转化为破坏体形的罪魁祸首。

标签夜宵加班夜宵健康夜宵

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