Not eating in the morning, eating at noon, and eating crazy at night, how many people's diet status.
In fact, what many people don't know is that dinner only needs seven minutes to be full.
So, why do you have to eat seven full for dinner? Seven points full and how full is it? This article will teach you how to eat dinner properly...
1
Why do you have to eat seven full for dinner?
Although everyone knows that a reasonable diet is to maintain the balance between energy intake and energy consumption, the physiological characteristics of the human appetite regulation system tending to eat more are not changed by the change of labor and survival patterns, and the food ingested by modern people is more and more refined, the energy intake is getting higher and higher, and the physical energy consumption is gradually reduced.
At the beginning of the last century, several biologists, through mouse experiments, came to the conclusion that mice that consumed complete nutrients but reduced calories by 25-60% had a reduced risk of chronic diseases and an increased lifespan.
In the past hundred years, there have also been more and more experiments of various kinds that show that rats and primates with restricted dietary calories not only live longer, but also healthier. Although such experiments are difficult to carry out in humans, many scientists have used some indirect evidence to show that restricting dietary calories may have a positive effect on the human body, and restricting dietary calories can delay aging even if it cannot prolong life, which is beneficial to health.
The above also further validates the proverb of "seven full points per meal, healthy life to old age".
It can be seen that in today's society where overweight and obesity have become a threat to human health and longevity, it is particularly necessary to advocate the concept of "eating and moving balance" and advocating "seven points of fullness".
2
What is the extent of seven fullness?
The so-called satiety is that after eating enough food during the eating process, the brain receives information and feedback information, so that our enthusiasm for eating is reduced, so that we no longer continue to eat.
If you rate satiety on a scale of 10, let's look at the state of the human body.
A full point: in a dizzy and dizzy state of hunger, like eating "start" of the starting gun, is a state of appetite promotion;
Very full: after eating in sufficient quantities, a series of nutrient metabolites produce a "stop" signal to suppress appetite;
Seven points full: This is a state of eating enough, eating a few more bites, and it doesn't matter if you don't eat. It is conceivable that the state before eating fruits and desserts after meals.
It can be seen that because we are sensitive and difficult to overcome the hunger that prompts us to eat, and in contrast, the satiety that makes us stop eating is always lagging and enjoyable, and it is not easy for many people to follow the habit of seven fullness for a long time.
3
What is the best time for dinner?
For healthy adults, the energy intake of seven points full takes 4-6 hours to consume during the day, and at night, because the body's metabolism slows down during sleep, the energy demand is also reduced, and it takes more than 12 hours to consume.
It is inferred that if dinner is eaten too late, it will cause insufficient consumption, affecting the next day's breakfast appetite and eating volume; if you eat too early or do not eat, you may wake up hungry in the middle of the night.
Therefore, in order to ensure that the energy intake and consumption of dinner are equal, it is best to end dinner 2 hours before bedtime.
4
How to eat dinner healthily?
Hunger is actually a physiological response to the need to eat due to the stimulation of the central nervous system by the emptying of the stomach, and it is also a psychological response to the impulse to obtain food and the urgent need to satisfy.
If you're hungry after dinner, drink some water or eat a little low-calorie fruit (such as cherries, strawberries, pineapples, etc.), or try to distract yourself by reading a book, doing a job you like, or doing a handiwork.
In fact, hunger before going to bed can be prevented to a certain extent at dinner.
It is easy to be hungry when dinner is full, mostly because dinner is eaten too little or too lightly.
In a healthy state, the energy intake of dinner should account for about 30% of the whole day, and the nutrients should also meet the physiological needs of the human body. If the energy of dinner is too low and the nutrient content is unreasonable, it will lead to fatigue and weakness the next day, emotional disorders, and even lead to the decline of certain physiological functions, malnutrition, decreased immunity, amenorrhea and other problems.
Dinner intake requires not only balanced energy, but also nutrients that are important and should contain at least three types of foods:
(1) Whole grains, beans and potatoes: pay attention to the coarse grains of the elderly should not exceed one-third of the staple food;
(2) Vegetables and fruits, vegetables: as far as possible to choose dark, fruit to choose low-sugar fruits, do not drink juice and drinks;
(3) An appropriate amount of fish, poultry, lean meat and soybeans rich in high-quality protein and their products.
Healthy dinner should also adhere to the principle of food diversification and low fat and low salt, and increase the mixed diet of foods rich in dietary fiber and animals and plants to achieve more comprehensive nutrition, do not increase the burden of internal organs and prolong the feeling of fullness.
Source: Popular Science China (ID: Science_China)
Expert of this article: Li Lize, chief physician of nutrition, member of the science popularization committee of the Chinese Nutrition Society
Producer: Mou Yanqiu Huang Linhao
Editor: Guiting
Proofreader: Dong Jingxue