零食是辦公室白領(lǐng)女性喜愛(ài)的食物之一，不過(guò)要選對(duì)零食才不會(huì)危害到我們的健康哦。今天，一起來(lái)看看哪些零食可以多吃，哪些零食千萬(wàn)不能吃。同時(shí)，掌握吃零食的時(shí)間也很重要哦。
日常吃零食的佳時(shí)間
上 午10：00或下午4：00：飽腹感、代謝率都要UPUP。吃零食的佳時(shí)機(jī)是上午10點(diǎn)和下午4點(diǎn)，這兩個(gè)時(shí)段容易產(chǎn)生饑餓感。也有科學(xué)研究表明，少 食多餐有助于減肥瘦身，因?yàn)榭s短空腹的時(shí)間可以防止脂肪過(guò)度聚集，而且可以有效避免饑餓所導(dǎo)致的午餐、晚餐吃得太多。所以，加餐并非是貪吃的借口，而是很 聰明的瘦身選擇。
晚上8：30：耐嚼，還要低脂 肪。吃飽之后立刻入睡，食物難以消化，很容易造成脂肪堆積。倘若你有吃夜宵的習(xí)慣，那么選擇睡前2小時(shí)以上的時(shí)間段比較合適。在這一時(shí)段，忙碌了一天 的你也可能會(huì)窩在沙發(fā)里看看電視，此時(shí)更是少不了零食的陪伴。選擇耐嚼且含糖、脂肪少的零食是個(gè)明智之舉，因?yàn)榫捉辣旧硪部梢韵囊恍崃??？梢陨俪?br /> 晚上10：30之后：低熱量宵夜。睡前的饑餓總是令人不知如何是好，不吃，總覺(jué)得委屈了自己，要是吃了，又擔(dān)心發(fā)胖的問(wèn)題，還怕影響到睡眠質(zhì)量。其實(shí)，睡前加一餐也并非不可，但一定要選對(duì)合適的零食——熱量低、易消化的是。
那么，要如何選擇零食呢?
佳的零食選擇
黑巧克力。新研究發(fā)現(xiàn)，巧克力竟能餓死癌細(xì)胞。更有許多研究證實(shí)，巧克力有多種抗氧化物，黑巧克力的抗氧化活性，是紅酒的3倍。其多酚含量更是綠茶的4倍。怎么選?選擇純度65%以上的黑巧克力，而且愈黑愈好。牛奶巧克力或巧克力醬的抗氧化活性其實(shí)非常低。
水煮毛豆。其中的異黃酮可以預(yù)防乳癌。研究證實(shí)，毛豆還可以抑制胰腺癌腫瘤的擴(kuò)散。水煮毛豆鮮嫩甜美，而且沒(méi)有經(jīng)過(guò)可怕的加工過(guò)程。怎么選?選擇鮮綠色、堅(jiān)實(shí)、沒(méi)有挫傷的豆莢，水煮即可。新鮮毛豆約可保存三天，冷凍毛豆則可保存數(shù)月。
開(kāi)心果。美國(guó)癌癥研究協(xié)會(huì)發(fā)表的研究發(fā)現(xiàn)，開(kāi)心果含有γ生育酚可以降低肺癌風(fēng)險(xiǎn)。其中大量的白藜蘆醇，含量?jī)H次于紅酒，能與預(yù)防心血管疾病。其中的植物固醇還能保護(hù)心血管健康。怎么選?選擇無(wú)調(diào)味開(kāi)心果，并且一天不要超過(guò)一把。
干棗。干棗富含膳食纖維，對(duì)預(yù)防大腸癌尤其有利。但令人期待的是，它大量的抗氧化成分如β胡蘿卜素、花青素等，可以保體不受自由基傷害。近也有研究發(fā)現(xiàn)，干棗可以改變身體雌激素的代謝，因此可能預(yù)防乳癌。怎么選?干棗本身甜度高，應(yīng)選擇天然不加糖和人工色素的?；颊呋蛘诳刂企w重的人不宜吃。
不能吃哪些零食
薯片、薯?xiàng)l。薯片、薯?xiàng)l是當(dāng)之無(wú)愧的“差零食”。這類(lèi)食物中含可疑致癌物——丙烯酰胺。薯片還有膨松劑、增味劑等食品添加劑及反式脂肪酸、鹽等問(wèn)題。
汽水。汽水等碳酸飲料幾乎不含人體需要的營(yíng)養(yǎng)成分，熱量高且添加劑多，在營(yíng)養(yǎng)眼里，遠(yuǎn)不如白開(kāi)水。
蛋黃派。蛋黃派以添加劑為主要手段，美味至上，但營(yíng)養(yǎng)極低，掙扎在有害與無(wú)害的分界線上。
烤腸。這種加工肉制品中真正的“肉”可能很少，而且，含有發(fā)色劑(亞硝酸鹽)、防腐劑等多種食品添加劑，且其含鹽量也不可小覷，有些烤腸一根的含鹽量就把一個(gè)人一天的吃鹽指標(biāo)占滿了，烤制過(guò)程中還可能產(chǎn)生致癌物。
健康吃零食，就要選對(duì)零食哦。
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