How do you spend each night?
In today's fast-paced work and life
Many people ignore the habit of living at night
As everyone knows
Some bad habits can make people gradually fatter and uglier
Sleep at night with the lights on
Increased risk of diabetes and high blood pressure
Many people are accustomed to having a night light when they go to bed at night, but scholars in the United States have found that frequent exposure to light at night increases the risk of obesity by 82%, diabetes by 100%, and hypertension by 74%.
The researchers suggest that try not to turn on the lights at night, and if you must turn them on, you can turn on some dim lights in the low places and avoid white or blue light sources. If the outdoor light is bright, use blackout curtains or eye masks.
Image source: Popular Science China
People who stay up late have poor skin condition
Nowadays, many people use their mobile phones before going to bed, and unconsciously go to bed later and later, and staying up late for a long time will damage collagen and make the skin condition worse.
A study led by academics from the University of Manchester in the United Kingdom found that collagen synthesis, secretion and degradation all depend on circadian rhythms. Disrupting the circadian rhythm can lead to a build-up of collagen fibers, structural disorders, and a significant decrease in elasticity and strength.
If you have to stay up late, be sure to remember to supplement with B vitamins.
B vitamins can nourish the nerves, maintain the normal function of the human neuromuscle, and increase the excitability of the human body. Staying up late can cause fatigue, and the body needs to mobilize more B vitamins to fight fatigue. Therefore, the loss and need of B vitamins in people who stay up late are higher than those who sleep normally.
If you want to supplement B vitamins, you can eat whole grains, soy products, mushrooms, peanuts, lean meat, etc. every day, and if the deficiency is severe, you can take nutritional supplements under the guidance of a doctor.
Image source: Popular Science China
Eating too much at dinner is fattening and carcinogenic
If you eat too much dinner for a long time, it will not only lead to obesity, but also repeatedly stimulate a large amount of insulin secretion, which can easily cause abnormal blood sugar and even increase the risk of diabetes.
In addition, gastrointestinal peristalsis decreases during sleep, and the food ingested and metabolites produced stay in the human body for a long time, which will also increase the burden on the gastrointestinal tract.
Image source: Popular Science China
Eat no more than 30% of your total calories throughout the day. After dinner, people are much less active than during the day, and their energy expenditure is much lower. Therefore, "light first, high quality and less quantity" is the principle of dinner eating that people should follow.
The main body of dinner must be vegetables, about half a catty (raw weight), and there must be staple food, generally about 2 taels (raw weight).
Source: Guangxi CDC
Editor: Li Zhiying
Duty Director: Yuan Yuzi
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