Man is iron, food is steel, and a meal is not eaten hungry and panicked.
But often many people eat casually for breakfast and lunch, and they want to eat a good meal to treat themselves at dinner, and eat and drink when they go out to eat and drink.
There are even many small partners who lose weight directly to save dinner, eat a fruit to solve or directly hungry. But in fact, dinner is more important than you think.
Can dinner really determine weight and longevity? What are the wrong ways to eat dinner? What's right? Eating is a top priority and must be made clear.
What are the wrong ways to eat dinner?
Eating too much dinner is too full, the protein in the food can not be fully digested, so the remaining bacteria in the intestine are decomposed into toxic substances, and it is easy to cause colorectal cancer after a long time.
In addition, eating too much at dinner can easily cause acute pancreatitis, especially overeating, and even shock and sudden death in severe cases.
In addition, eating enough dinner can easily lead to insomnia and dreams, which over time can easily cause neurasthenia, and will also increase the risk of Alzheimer's disease in old age.
Eat meat too much
Eating too much at night stimulates the liver to make too much LDL, forming hyperlipidemia.
Studies have shown that people who regularly eat meat for dinner have 3 to 4 times higher blood lipids than people who regularly eat vegetarian food. Hyperlipidemia is a trigger for diseases such as hypertension, coronary heart disease and atherosclerosis.
In addition, eating too much meat for dinner and consuming too much protein, the human body can not absorb the residue in the intestine, and it is easy to induce cancer after being decomposed into toxic substances by bacteria.
The harm of eating too late, not eating dinner or not eating staple foods and other wrong ways can not be ignored, and will be introduced later.
Does dinner really determine weight and longevity?
Eating too much, meat, too late, not eating dinner or not eating staple foods will all damage health, so to a certain extent, "dinner determines your weight and lifespan" is not too much.
An unhealthy dinner can lead to obesity, affect your body shape and stature, and can also bring a range of diseases that affect a person's lifespan. There are also rumors that "do not eat dinner, hunger cures all diseases", "no food after noon", is it reliable?
"Don't eat dinner, hunger cures all diseases"?
In fact, the "skip the afternoon" diet may lose not fat but your health. Just skipping dinner reduces people's resistance, let alone cures them. When a person is hungry, the cells are in a "shrinking" state, unable to engulf harmful cells, and at the same time, the resistance of the organs is reduced due to insufficient supply of nutrients. In addition, it is not advisable to eat only some fruit and not eat staple foods. Staple foods are one of the three major nutrients, the main source of sugars, not eating staple foods and only eating fruits not only leads to insufficient energy supply, but also serious lack of other nutrients, resulting in malnutrition.
Hungry hurts more than supper?
Eating too late for dinner is similar to not eating dinner, which can easily lead to hypoglycemia, stomach ulcers, gastritis and so on. Studies have shown that shorter dinner and sleep intervals increase the risk of stomach cancer. If you eat too late for dinner, bile gathers in the gallbladder and is prone to form gallstones. In addition, it is also easy to cause urinary tract stones and affect sleep.
If you are really hungry, you can eat snacks, fruits, oats, etc. to fill your hunger.
In addition, staying up late itself is harmful to health, if you often eat greasy hot pot kebabs and other foods at night, in the long run, beware of "three highs" and coronary heart disease.
Therefore, not eating and eating supper at hunger will damage the health of the body, the best way is to eat dinner healthily, let's see how to eat?
How to eat dinner?
What time to eat? It is recommended to have at least 3 hours between dinner and before going to bed, in general, the best time for dinner is 6 to 8 pm, and it is best not to eat after 8 pm. This can give the stomach and intestines enough time to digest and reduce the risk of gastrointestinal diseases. What to eat? Overall, the food is balanced and varied. Dinner requires about 30% of the daily energy intake, and various nutrients should be considered comprehensively. Coarse grains can be used instead of fine grains in food choices, which are rich in vitamins and dietary fiber, have a strong sense of fullness and low energy, and help control the amount of food eaten at dinner.
In terms of vegetables and fruits, it is recommended to appropriately supplement the lack of nutrients according to what is eaten in breakfast and lunch, and try to maintain nutritional balance. In addition, it is best to choose foods rich in tryptophan, such as millet, seaweed, etc. Tryptophan is one of the eight essential amino acids in the body, which contributes to the synthesis of niacin and hemoglobin, prevents pellagra, increases appetite and promotes sleep. Eat more foods rich in B vitamins such as milk, eggs, and animal liver, which can help relieve anxiety and help sleep.
How?
Remember 7 words: less oil, less salt, less alcohol.
Try to eat as lightly as possible with less oil and less salt for dinner, reduce the burden on the stomach and intestines, and also help control blood pressure and blood lipids.
In general, it is best not to drink alcohol 4 to 6 hours before going to bed, because alcohol will make the body's nervous system from excited to highly depressed, and in severe cases, it will also disrupt the normal function of the nervous system.
If it is inevitable to drink alcohol, it is best to eat some food or drink a glass of milk first to protect the gastric mucosa.
How much to eat?
Dinner advocates eating until seven points full, the so-called 7 points full is that the stomach has not yet felt bloated, there is no sense of burden, appetite has weakened, habitually want to eat a few more bites.
In summary, eating too much, meat, too late, not eating dinner or not eating staple foods, etc., are all wrong ways, and to some extent, it does affect weight and longevity. Therefore, for the sake of health, we must pay attention to diet, and eat dinner!
Expert | Fu Shufang, Master of Food Science and Nutrition Engineering, China Agricultural University, Technician of The State Key Laboratory of Cardiovascular Diseases
This paper was reviewed by Shaowei Liu|, deputy director and professor of the Food and Drug Regulatory Research Center of East China University of Science and Technology, Ph.D. in food science from Pennsylvania State University, and Ph.D. from Kansas State University
(Popular Science China)