Now many people are accustomed to "breakfast sloppy, lunch to cope, dinner is rich", do not eat in the morning or eat a little casually, and then start to fish and meat in the evening, in fact, this way of eating is very unfavorable to the body.
Only eating dinner or eating too late for dinner, not only has the risk of gaining weight, but also for the stomach, blood sugar, etc. are very unfriendly, so what to eat for dinner to be healthy? What about the time spent eating?
What time is the "night" for dinner?
From the perspective of endocrinology and digestion, ideally, it is best to have more than 3 hours from sleep after dinner, so that food can be fully digested and will not affect the quality of sleep.
The stomach and intestines have their own biological rhythms, and if they do not eat for a long time, or are hungry for a full meal, they will inevitably damage their function. Combined with the work and rest habits of modern people, 5 to 7 pm is the best time to eat dinner. If your time doesn't permit, don't get too close to sleep time for dinner, and at the same time, the later you eat, the less you eat.
Eating dinner too late is not good for blood sugar control
(1) 845 Spaniards who were accustomed to eating a late meal underwent an evening oral glucose tolerance test (OGTT) at night after an 8-hour fast: 4 hours before habitual bedtime (eat early) or 1 hour (too late to eat) and recorded two groups of postprandial 2h blood glucose and insulin responses;
(2) Eating too late is 3.5 times higher than eating melatonin serum levels compared with eating early, and eating late at night leads to a 6.7% decrease in the area under the insulin curve (AUC) and an 8.3% higher glucose AUC;
(3) In the case of eating too late, the glucose tolerance of MTNR1B G allele carriers is lower than that of non-carriers, and the genotype difference of glucose tolerance is attributed to the decrease in β cell function.
What are the elements of a healthy dinner?
Vegetables: Meat: Rice = 2:1:1
The vegetables here do not include starchy vegetables such as potatoes and yams, and meat can be replaced with soy products (such as tofu, dried tofu, etc.) and seafood, and rice represents all starchy foods, such as mixed grain rice, sweet potatoes, etc.
If you do not consume enough vegetables for breakfast and lunch, the ratio of vegetables, meat and rice for dinner can be increased to 3:1:1.
Dinner can be eaten for seven or eight minutes
In the nutritional distribution of three meals a day, breakfast and dinner each account for 30% of the energy of the day, and lunch accounts for 40%. Moreover, the metabolic rate of the human body at night is only half that of the day, so it is enough to eat until it is seven points full.
The state of seven points of fullness is probably not yet full, but eating is not as strong as the beginning, but do not eat and feel that the mouth is a little unsatisfied, at this time, you can withdraw the food.
Take a walk after a meal
After dinner, take a little rest, and then walk around for half an hour, not only can you consume a part of the calories, but you can also increase the absorption of glucose from the blood by muscle cells, thereby controlling blood sugar.
People with bad stomach should pay attention to meal time
After the food enters the stomach and intestines, there is about 3 hours of digestion time, and about 4 hours of complete digestion, so if the stomach is not good, it is best not to eat within 3 hours before going to bed to prevent heartburn when sleeping at night.
Hungry at night, supper or not?
Many people eat at six or seven o'clock in the evening, eat more at night and are hungry, certainly not enough for three hours to digest, but do not eat hungry and can not sleep, what should be done at this time?
If this is the case, it is recommended that if you sleep relatively late at night, or hungry in the middle of the night, you can have a time to add meals, that is, around nine o'clock in the evening, at this time you can eat some fruit, drink a small bowl of porridge, a cup of soy milk or a small cup of yogurt, are very good choices, both to supplement nutrition, but also to enhance the feeling of fullness.
Whether it is a working family or a student party, three meals a day are very important for human growth and development and metabolism, so you must not be sloppy in three meals. The act of starvation and fullness is resolutely undesirable!
bibliography:
[1] "Eating too late for dinner, poor blood sugar control", Enthusiastic Daily
[2] What time is the "evening" of dinner? This time there is finally a "standard answer", Life Times
[3] ADA: Controlling Blood Sugar, Dinner Time Is Key, Medical Community
[4] What time is it better to have dinner?" Dr. Lilac
[5] "[Popular Science Nutrition] How to Eat Dinner, the Body Buys It The Most" Clinical Nutrition Network
[6] "[Huang Ying] How to eat dinner is reasonable and reasonable? Clinical Nutrition Network
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