Jakarta, Apa yang Anda lakukan saat lapar berat? Apakah bergegas mengambil makanan dalam jumlah banyak? Jangan sampai Anda kemudian merasa bersalah setelah mengonsumsi makanan dalam jumlah banyak karena saking laparnya, sehingga diet Anda rusak.
Jika Anda bekerja sejak pagi dan terlalu larut dalam pekerjaan, bisa jadi Anda akan lupa makan. Alhasil Anda jadi kelaparan. Sebab lapar adalah isyarat tubuh Anda untuk makan.
Karena itu penting bagi setiap orang untuk memahami jam tubuhnya masing-masing. Dengan demikian akan diketahui dengan baik kapan rasa lapar itu muncul. Banyak orang yang merasa makan sedikit lebih baik, apalagi bagi orang-orang yang ingin menurunkan berat badannya. Namun pendapat itu tidak benar. Menjadikan tubuh lapar dalam waktu yang lama sama sekali bukan strategi jitu mengurangi berat badan. Karena itu sebaiknya lebih sering makan tapi kurangilah porsinya. Demikian dikutip dari Times of India, Selasa (4/12/2012)
Terkadang saat Anda haus, tubuh malah mengirimkan sinyal ke otak bahwa Anda lapar. Hal ini karena ada makanan yang memiliki banyak cairan yang terkandung di dalamnya. Jadi kuncinya, pastikan asupan cairan Anda selama sehari terpenuhi.
Ada baiknya Anda membawa kotak makan siang dari rumah saat bekerja. Anda bisa mengisinya dengan sandwich roti gandum, oats idli yakni makanan asal India yang menyerupai serabi, atau roti gulung yang diisi dengan sayuran.
Anda harus benar-benar tahu apa yang akan Anda makan dan kapan waktu memakannya. Jika misalnya Anda terbangun di waktu malam dan merasa lapar, jangan pernah mengambil makanan berat. Perut yang terlalu penuh saat tidur membuat Anda gelisah sepanjang malam. Nah, sebaiknya jika terbangun tengah malam dan merasa lapar, konsumsilah buah dan segelas air putih.
Agar tidak merasa lapar saat diet, Anda bisa mengganti minuman yang dikonsumsi dengan air kelapa atau teh hijau. Untuk camilan, Anda bisa mencoba kacang kedelai dan energy bar.
Agar terhindar dari rasa lapar yang demikian parah, Anda bisa melakukan beberapa hal berikut:
1. Jangan Melewatkan Sarapan
Saat Anda melewatkan sarapan, maka Anda akan gampang lapar menjelang siang hari. Sarapan dengan karbohidrat kompleks dan protein rendah lemak akan membantu mengurangi serangan lapar.
Jangan melewatkan sarapan, atau Anda akan kelaparan dan rewel pada pertengahan-pagi. Sarapan dengan karbohidrat kompleks dan protein rendah lemak akan membantu mencegah serangan ringan.
2. Rencanakan yang Anda Konsumsi
Anda perlu merencanakan apa yang akan dikonsumsi dalam beberapa jam ke depan. Pastikan Anda mengonsumsi makanan ringan rendah kalori, demikian pula dengan minuman Anda. Ada baiknya Anda membuat jadwal untuk makan makanan ringan. Jangan lupa minum segelas besar air di jam makan snack.
3. Tubuh Butuh Lemak
Pilihlah lemak yang sehat, seperti minyak zaitun. Orang Mediterania banyak menggunakan minyak zaitun saat memasak. Mereka pun dikenal sebagai masyarakat dengan tingkat obesitas dan pengidap penyakit jantung yang rendah.
4. Hindari Langkah Drastis
Saat sedang diet, bukan berarti Anda harus mengambil langkah-langkah yang drastis. Memotong kalori Anda terlalu drastis akan membuat metabolisme melambat dan menyebabkan gangguan rasa lapar sepanjang waktu.
5. Makan Makanan Rendah Kalori
Konsumsilah makanan rendah kalori seperti brokoli, kembang kol dan salad sayuran. Makanan ini akan membantu mencegah kelaparan.
6. Jauhi Makanan Ringan Bergula dan Karbohidrat Sederhana
Sticky bun, kue dan donat perlu Anda hindari dalam hal ini. Jika Anda memakannya, maka gula darah akan melambung. Bisa jadi Anda akan mudah marah, gelisah dan kelaparan.
7. Makan Protein yang Cukup
Studi ilmiah menunjukkan bahwa protein membuat orang merasa kenyang lebih lama daripada karbohidrat.
(vit/ver) – Sumber
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