Bahaya Makan Nasi Goreng di Malam Hari
Nasi goreng is a loved Indonesian comfort food, and many people like its satisfying and filling taste. However, eating this common dish late at night has key health effects. Its main issue is the high calorie, fat, and carb levels. Eating such a heavy meal when the body prepares for rest can cause health problems.
The human body’s circadian rhythm naturally slows metabolism at night, preparing for rest. Eating nasi goreng, a high-calorie meal, during this phase disrupts the body’s natural cycle. White rice, a primary ingredient, contains simple carbohydrates, and these quickly convert to blood sugar due to their high glycemic index.
The body does not burn this excess sugar for energy since physical activity is minimal at night. Instead, the body converts it into triglycerides and stores them as fat. This process directly contributes to weight gain, and for many, it can lead to a ‘buncit’ or protruding stomach.
High fat in cooking oil slows stomach emptying, which often leads to uncomfortable fullness, bloating, or gassiness. Lying down soon after a large, oily meal like makan nasi goreng can weaken the lower esophageal sphincter (LES). This weakening allows stomach acid to flow back into the esophagus.
Such reflux causes Gastroesophageal Reflux Disease (GERD) symptoms, including heartburn and a bitter taste. Active digestion elevates the body’s core temperature, making deep sleep difficult and resulting in poor, fragmented rest. This often leads to fatigue and reduced concentration the next day.
Scientific research shows the health risks of eating late meals like makan nasi goreng. A study in the “Journal of Clinical Endocrinology & Metabolism” found that individuals eating dinner close to bedtime had an 18% higher blood glucose peak than those eating earlier.
This links late eating to glucose intolerance and less fat burning. Research in “Nutrients” shows high saturated fat before sleep reduces sleep efficiency. Fatty foods, often in makan nasi goreng, also increase nighttime awakenings, affecting rest.
To lessen these health risks, avoiding makan nasi goreng right before bed is key. Leave a gap of two to three hours before sleep, but if eating it is needed, opt for healthier preparation. One can reduce the rice portion and add more vegetables or lean protein. Cooking it yourself lets one use less oil, healthier options like olive oil, and avoid instant high sodium seasonings.
Sources
1. Makan Nasi Goreng Malam Hari: Efek dan Tips Aman!
2. Nasi Goreng Sehat, Begini Cara Membuatnya – Alodokter
3. Nasi goreng – Wikipedia
4. Nasi goreng (Indonesia) – Wikipedia bahasa Indonesia, ensiklopedia bebas
5. Aku dan nasi goreng. Menelusuri alasan di balik memesan nasi… | by Devina | Medium
