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רבות נכתב ונאמר על חשיבות ארוחת הבוקר, הבחירות הנכונות לארוחת הצהרים והצעות לגיוון ארוחות הערב. יחד עם זאת, במחקרים נמצא כי לארוחות הביניים תרומה גדולה במישורים רבים, ומומלץ לאמץ ארוחות ביניים כחלק מהתפריט היומי.
נגדיר ארוחת ביניים כארוחה קטנה בין שלוש הארוחות העיקריות ביום, והיא יכולה להיות: פרי טרי, גביע יוגורט, חופן אגוזים ופירות מיובשים או פרוסת לחם עם ממרח, למשל.
בקרת תיאבון וירידה במשקל
ארוחת ביניים מסייעת לווסת את תחושות הרעב והשובע. פער גדול בין הארוחות מוביל לרעב, מומלץ לכן לאכול כל שעתיים-שלוש. תחושת הרעב גוררת אכילה מהירה, האוכל לא נלעס מספיק טוב מה שלעיתים גורם לאי נוחות בבטן ולנפיחות. כמו כן, הסיכוי לאכול כמויות גדולות, שלא לומר מיותרות, גדול יותר כשרעבים.
פערים גדולים מדי בין ארוחה לארוחה, או דילוג על ארוחה מביאים לתחושת רעב שגוררת אכילה של מה שזמין ומידי לאכילה ולאו דווקא מה שנכון לאכול. הבחירה של האוכל היא אימפולסיבית ולכן לא בהכרח הטובה ביותר, המזינה, הטרייה או הטעימה שיש.
רבים נמנעים מאכילה בין הארוחות העיקריות: בוקר, צהרים וערב, ויש שאפילו מדלגים על ארוחות עיקריות כי הם חוששים מעלייה במשקל. עם זאת, לארוחת ביניים טובה יתרונות בריאותיים, והיא משתלבת בתפריט מאוזן לירידה במשקל. ארוחת ביניים איכותית, תמנע צריכה של מזון מהיר עתיר קלוריות, ובסופו של דבר תסייע בצמצום סך הקלוריות היומי. המטרה היא לאכול בין שתי ארוחות כדי לשמור על רמות אנרגיה עקביות.
ארוחת ביניים, הזדמנות לצריכת מזון מזינה
ארוחות הביניים במהלך היום בפרט אם נאכלות לצד המסך בבית או בעבודה יהיו לעיתים קרובות שקית מרשרשת עם חטיף מלוח, חפיסת שוקולד או קופסת גלידה משפחתית..
אנחנו כמובן אוהבות שוקולד וגלידה אך יש לשים לב לכמויות ולתכיפות. ארוחת ביניים הן הזדמנות להעשיר את הצריכה של רכיבים מזינים חיוניים. פירות מוסיפים ויטמינים וסיבים התורמים לתחושת שובע, קטניות, כמו גרגרי חומוס או אדממה (סויה), מוסיפים חלבון, אשר חיוני לבניית התאים ולשרירים, בחופן אגוזים שומנים בריאים המסייעים להגן על הלב והמוח. והכי טוב לשלב את כל הרכיבים במידה.
זו ארוחה בפני עצמה
כיוון שארוחת הביניים היא קטנה לעיתים נאכלת תוך כדי עיסוקים אחרים. חשוב לשים לב ובזמן שאוכלים רק לאכול. באשר נהיה, בבית הספר, בעבודה או בבילוי – בחוף הים, בקניון או בטיול – כדאי להקדיש מספר דקות לארוחת הביניים. לקחת פסק זמן ולאכול לאט ובנחת, ולא תוך כדי פעילות אחרת: הליכה, ישיבה על נדנדה או צפייה במסך זה או אחר. הרגל לא קל לאימוץ בהתחלה אך עם הזמן נהיה פשוט ומהנה ביותר. מומלץ לנסות.
כוח למוח
אספקה של אנרגיה למוח חשובה ללמידה, מסייעת להתרכז, לזכור ולהבין. אלה משפרים את ההישגים הן בלימודים אצל ילדים וסטודנטים, והן לתפקוד טוב יותר בעבודה, אצל מבוגרים. ארוחות ביניים מפחיתות עייפות ותורמות לביצוע מטלות מהיר ויעיל יותר.
יפה שעה אחת קודם
תכנון מראש של הארוחות מעלה את הסיכוי שהן יהיו איכותיות יותר. ארוחות ביניים נתפסות לעיתים כארוחות אגביות ורנדומליות. לפעמים אוכלים, לפעמים לא, לפעמים בחברה, לפעמים לבד, בדרך כלל כאלה שלא דורשות הכנות מיוחדות או מורכבות. אם יש נטייה לא לקבוע להחליט מראש על ארוחות עיקריות, התופעה מתעצמת כשבארוחות ביניים עסקינן. לכן, מומלץ שאלה יהיו תמיד בהישג יד בעבודה, בבית ומחוץ לו במשרד, במכונית או בתיק. כדאי שיהיו מוכנות לאכילה.
הכותבות יועצות מקצועיות של קליית גת
