"Man is iron, rice is steel, and a meal is not eaten and hungry." This proverb is enough to prove the importance of three meals a day for the human body.
However, in real life, more and more people began not to eat dinner, some people think that not eating dinner to lose weight is the best effect, some people think that not eating dinner can detoxify, and even some people think that not eating dinner can lower blood pressure...
Are there really so many benefits to skipping dinner? What does dinner have to do with good health? Today I will talk to you about the dinner
First, do not eat dinner, be careful of the 4 major hazards to find the door
There are many people in life who choose to "abandon" dinner for various reasons such as weight loss. As everyone knows, doing this is likely to bring harm to your physical health, can you bear these four hazards?
- Decreased immunity
One missing meal in three meals a day will lead to a lack of nutrients that the body can consume from the diet. Lack of protein can lead to the inability of the body to synthesize enough immunoglobulins, and the function of the immune system will be greatly reduced, resulting in many diseases that can be multiplied and the difficulty of treatment after the disease will increase.
- Difficulty falling asleep
If you don't eat dinner, your body will not eat for more than 12 hours. In this case, many people will feel hungry before falling asleep, so hungry that it is difficult to fall asleep. Or wake up hungry in the middle of sleep, resulting in normal sleep quality being affected, and the next day's work status will be greatly reduced.
- Diseases of the stomach
When the human body is in a state of hunger, the stomach will secrete a lot of stomach acid, and not eating dinner will cause stomach acid to be neutralized without food. A large amount of stomach acid in the stomach will cause damage to the gastric mucosa, and it is easy to cause stomach diseases in the long run, such as gastritis, gastric ulcers, etc., and some serious ones will even evolve into cancer.
- Affects brain function
In a state of hunger, it is easy to cause hypoglycemia symptoms in the body. Glucose is the only source of energy for the central nervous system of the brain, and long-term no sugar intake will cause brain cells to lose nutrients, causing symptoms of hypoxia. In the long run, it may lead to some irreversible damage to the brain, causing symptoms such as memory loss.
Second, 3 common mistakes in dinner, have you been recruited?
Skipping dinner is bad for your health, eating the wrong dinner can also pose a threat to your health, these three wrong ways of dinner, it is likely that you are still doing it.
Myth 1: Eat too much for dinner
Sun Changhao and Li Ying, school of public health of Harbin Medical University, have jointly conducted a study in which the data of the National Health and Nutrition Survey of the United States from 2003 to 2014 were used for investigation and analysis. The researchers found that patients with diabetes who consumed more dinner and less breakfast had a significantly increased risk of death.
The amount of exercise at night itself is small, coupled with the fact that dinner is closer to falling asleep, it is easy to lead to incomplete digestion and absorption. In the state of sleep, the gastrointestinal tract is still "working overtime" for digestion, which can easily lead to functional damage to the gastrointestinal tract in the long run, causing some diseases to appear;
Too many calories ingested at dinner can also easily lead to physical obesity, which in turn causes diabetes, hypertension, hyperlipidemia and other diseases, which seriously threaten health; eating too much at night, the body can not digest in time, it is easy to cause insomnia, dreamy symptoms appear, over time and even cause neurasthenia.
Myth 2: Eat dinner too late
Studies have shown that people who eat a late-night snack at 10 p.m. have a significantly higher risk of obesity than people who eat dinner at 8 p.m.
Because in the night sleep state, the gastrointestinal peristalsis will also slow down, the efficiency of digestion will naturally decline, a large number of fat, sugar in the intestine for a long time accumulation, will promote intestinal absorption, and then induce physical obesity, and obesity and a variety of diseases, and even the risk of cancer have a lot to do with it.
In addition, 4 to 5 hours after a meal is the best time for the body to excrete calcium, and if you eat too late at dinner, the body needs to excrete calcium and has fallen asleep. In this case, calcium in the urine is easily deposited, which in turn induces urinary stones to appear.
Myth 3: Don't eat staple food for dinner
Many health experts think that it is a healthy way to reduce carbohydrates without eating staple foods for dinner, but they do not know that doing so is likely to affect life expectancy! A study published in the Lancet Journal of Public Health pointed out that daily carbohydrate intake accounts for about 50% of total energy, and the mortality rate of the human body is the lowest, and this value is too high or too low to shorten life expectancy.
That is to say, it is still very necessary to eat staple foods for dinner, and the intake of staple foods can be appropriately reduced, and it must not be completely eaten.
Third, eat dinner like this, in order to be healthier!
If you want to eat dinner healthily, there are many points that need to be paid attention to, follow the small editor to see one by one.
1. The amount of dinner - less than breakfast
It is recommended that the energy ratio of three meals a day be maintained at 30%:40%:30%, which is more reasonable. The proportion of breakfast and dinner can be appropriately adjusted, breakfast can be appropriately eaten more, the amount of activity in the evening is less, you can eat less.
2. Dinner time – eat at 6-8 o'clock
Dinner time is recommended to stay 4 hours before bedtime, 6 to 8 o'clock this time is suitable for most people.
3. Types of Dinner – Balanced and Varied
In the choice of food for dinner, try to maintain a balanced and diverse nutrition. Staple foods can choose to use coarse grains instead of fine grains, and then with appropriate vegetables and fruits, as far as possible to choose a variety of colors, so that the body can ingest different nutrients.
4. The role of dinner - "check for leaks and fill in the gaps"
The food choice for dinner is actually in the "check the gaps and fill in the gaps", balance the daily diet intake, and supplement the food that is not eaten during the day at dinner. If the intake of green leafy vegetables today is insufficient, you can eat more for dinner, or if today's fruit intake is insufficient, you can also add some fruits to dinner.
Dinner is very important for our health, do not eat dinner, the harm to the body can not be underestimated, we can not easily listen to rumors without scientific basis. In daily life, we must eat a good dinner, eat the right dinner, and escort your health. #Rumor Zero Plan # #守护银龄世界 #
Resources:
[1] Dinner determines not only your body shape, but also your longevity! Think healthy and keep these 3 points in mind! 》. Popular Science China.2020-12-05
[2] "Can Dinner Determine Weight and Longevity?" These eating methods are "harmful and not shallow", and many people like it...". Popular Science China.2021-05-27
[3] "Eat more for dinner, and the risk of early death is high!" Harbin Medical University Researchers' Research. Chinese Journal of Circulation.2020-05-14
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