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Make these snacks earlier

Make these snacks earlier

Zucchini zucchini – Photo: Guia da Cozinha

Photo: kitchen guide

While dieting, you may have already received advice Not eating meals right before bed. The idea that “eating late can make you fat” is probably another myth we hear often, right? But this has just been solved, in fact, by science!

A study by researchers from American universities, including Harvard University, related eat too late with weight gain. And for those of you who want to maintain or lose weight and not fall into this trap, we help you snack early!

According to the scholars, Eating your last meal right before bed can leave you feeling hungry the next day. In addition, it raises the proportion of “hunger” hormones in the blood and promotes molecular changes that help the body store fat.

All these changes in the organism, which were evaluated by research, were detected from the experiment. A group of people followed a protocol in which they ate meals in start of the day And the Six hours and 40 minutes before bed.

In the second group, where changes leading to weight gain were observed, participants ate all of their daily meals after four hours. That is, they did not eat breakfast and dinner. Two and a half hours before bed.

Thus, scientists were able to compare the pattern of early and late feeding. While this was already common advice for people looking to lose weight, the main finding of the study was that eating too late can make you fat. This is because these physiological and molecular changes over time lead to increased body weight and an increased risk of obesity.

if you want Put it into practice What science has discovered, try to eat early. And what about betting on lighter options so you don’t weigh down your stomach? A kitchen guide helps you with that task with these snacks that you can eat right before bed, scientists recommend! Shall we go to the recipes?

zucchini crepuca

Zucchini zucchini - Photo: Guia da Cozinha

Zucchini zucchini – Photo: Guia da Cozinha

Photo: kitchen guide

time: 10 minutes

performance: 1 share

difficulty: easy

Ingredients:

  • 1 egg
  • 2 tablespoons of tapioca
  • 1/2 cup(s) grated zucchini
  • salt to taste
  • butter for grease

filling

  • 100 grams cubed white cheese
  • 1/2 chopped tomato
  • Thyme to taste

Preparation mode:

In a bowl, mix eggs, tapioca, zucchini, and salt. Heat an oiled non-stick skillet over medium heat and pour in the tapioca mixture. Cook until firm. Add cheese, tomatoes and oregano and flip in half. serve.

chicken salad

Chicken salad - Photo: Guia da Cozinha

Chicken salad – Photo: Guia da Cozinha

Photo: kitchen guide

time: 30 minutes

performance: 5 portions

difficulty: easy

Ingredients:

  • 5 chicken breast fillets
  • 1 head of lettuce, washed and chopped
  • 2 cloves minced garlic
  • 1 package washed arugula
  • 3 tablespoons of oil
  • 1 cup cherry tomatoes, halved
  • Salt and black pepper to taste
  • 1/2 red pepper, de-seeded
  • 1 red onion cut into slices
  • 1/2 yellow bell pepper, sliced

sauce

  • 2 tablespoons mustard
  • 2 tablespoons of honey
  • 4 tablespoons vinegar
  • 12 tablespoons olive oil
  • 1 teaspoon salt

Preparation mode:

Put all sauce ingredients in a jar with a lid and shake vigorously until smooth. Pack five plastic containers and store them in the refrigerator. Season chicken with garlic, salt and pepper. Heat the oil in a frying pan with a sheet pan and fry the chicken breast for 3 minutes on each side or until golden.

Let it cool and chop. In 5 deep plastic pots, make layers of leaves and lay out the tomatoes, onions and peppers. Arrange chicken and cover. Store in the refrigerator and serve each jar of salad with a small jar of dressing.

sweet potato omelette

Sweet potato omelette - Photo: Guia da Cozinha

Sweet potato omelette – Photo: Guia da Cozinha

Photo: kitchen guide

time: 25 minutes

performance: 2 units

difficulty: easy

Ingredients:

  • 4 eggs
  • 1 cup cubed sweet potato (cooked)
  • 1/2 cup thinly sliced ​​cabbage
  • 1 sliced ​​tomato without seeds
  • Salt and black pepper to taste
  • 1 tablespoon of oil

Preparation mode:

In a bowl, beat the eggs with a fork until the mixture is smooth. Add potatoes, cabbage and tomatoes. Season with salt and pepper. In a medium non-stick skillet, heat the oil over medium heat and pour in the eggs. Cook for 5 minutes on each side, over low heat, or until no longer raw. Feet it right away.

natural snack

Natural snack - Photo: Guia da Cozinha

Natural snack – Photo: Guia da Cozinha

Photo: kitchen guide

time: 30 minutes

performance: 10 units

difficulty: easy

Ingredients:

  • 2 packages wholemeal bread (400 grams each)
  • 3 tomatoes cut into slices
  • 1/2 package washed lettuce

filling

  • 3 cups cooked and shredded chicken
  • 1 and 1/2 cup (tea) light mayonnaise
  • 1 can of green corn, drained
  • 2 shredded carrots
  • 1 grated beet
  • Salt and chopped parsley, to taste

Preparation mode:

For the filling, mix all ingredients well and set aside. Make each sandwich using a slice of bread, some filling, tomato slices and lettuce leaves, plus a slice of bread, plus a layer of tomato and lettuce filling and finish with bread. Repeat the procedure to make the rest of the sandwiches. Cut diagonally and wrap in plastic wrap. Placed in the refrigerator until serving.

cabbage pizza

Fit cabbage pizza - Photo: Guia da Cozinha

Fit cabbage pizza – Photo: Guia da Cozinha

Photo: kitchen guide

time: 30 minutes

performance: 8 servings

difficulty: easy

Ingredients:

  • 1 cabbage cut into thick slices
  • Salt and oil to taste
  • 1 cup peeled tomatoes into cubes
  • 300g grated white cheese
  • 200g cherry tomatoes, halved
  • thyme for spraying

Preparation mode:

Place the cabbage slices on a baking tray, sprinkle with salt and drizzle with a little olive oil. Bake in a preheated oven for 7 minutes. Remove a piece of cabbage and put on it one part of the peeled tomato, one part of the grated white cheese and one part of the cherry tomato. Sprinkle with oregano and return to the oven for another 10 minutes or until the cheese has melted. Take it out and serve it right away.

Chicken Zucchini Macaroni

Zucchini pasta with chicken - Photo: Gioia da Cosina

Zucchini pasta with chicken – Photo: Gioia da Cosina

Photo: kitchen guide

time: 35 minutes

performance: 4 servings

difficulty: easy

Ingredients:

  • 4 firm zucchini
  • 4 tablespoons olive oil
  • 3 crushed garlic cloves
  • Salt and basil to taste

sauce

  • 4 tablespoons olive oil
  • 1/2 onion chopped
  • 2 cloves minced garlic
  • 5 chopped tomatoes
  • 1/2 cup (tea) water
  • 1/2 grated carrot
  • 300gm cooked chicken, shredded
  • Salt and basil to taste

Preparation mode:

Heat the oil in a frying pan over a medium heat and fry the onions and garlic for 2 minutes. Add the tomatoes, water, and carrots, and cook over low heat until the tomatoes are melted and a sauce is formed. Add chicken, salt and basil and cook for 5 minutes. Spare.

Cut the zucchini with a vegetable spiralizer to make spaghetti. Heat the oil in a frying pan over a medium heat and fry the zucchini with garlic and salt quickly or until tender. Transfer the mixture to a serving plate, sprinkle with the sauce, garnish with basil and serve.

Easy Zucchini Pie

Easy Zucchini Pie - Photo: Kitchen Guide

Easy Zucchini Pie – Photo: Kitchen Guide

Photo: kitchen guide

time: 35 minutes

performance: 5 portions

difficulty: easy

Ingredients:

  • 1 grated carrot
  • 1/2 onion chopped
  • 3 grated zucchini
  • 1 chopped tomato
  • 1/2 cup chopped parsley (green)
  • 3 eggs
  • 1/2 cup (tea) rice flour
  • 2/3 cup milk (tea)
  • 1 cup grated parmesan cheese
  • Salt and black pepper to taste
  • 1 teaspoon of chemical baking powder
  • Wheat flour and ghee for flour
  • Cherry tomatoes and parmesan cheese for garnish

Preparation mode:

In a bowl, put the zucchini, carrots, onions, tomatoes, parsley, flour, milk, Parmesan, eggs, salt and pepper and mix well. Transfer to a greased and floured refractory, garnish with tomatoes and Parmesan and place in the medium oven, preheated, for 25 minutes or until firm and slightly golden. Remove, leave to cool and serve.

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