What to eat for dinner

Dinner is a must for everyone and it is very important for each of us. However, in normal times, many people eat dinner in the wrong way. Some people are busy with work and like to eat too much at dinner, thinking that this is safe. Some people like to have a midnight snack after dinner. In fact, this way of eating is unscientific. It is not good to eat dinner too late or too much.

What's better for dinner?

As for the evening, many people choose not to eat. In fact, this is incorrect. However, we can eat dinner a little earlier. Dinner should be 3 to 4 hours before bedtime so as not to affect sleep.

You can't skip dinner but the principle is to eat less. If you use a 10-point system to calculate the daily calorie intake, dinner would account for 4 points for breakfast, 4 points for lunch, and 2 points for dinner. This is good for your body. The third word is light. One is low in oil and the other is low in salt. The Chinese Nutrition Society recommends that people should consume 25 to 30 grams of oil per day. If it exceeds the limit, it may cause high blood lipids. But from a national perspective, each of us consumes up to 40 grams of oil per day, and in Beijing it is 50 grams. As a result, many people suffer from high blood lipids, overweight and obesity.

The amount of salt each person consumes per day should not exceed 6 grams. Otherwise, it is easy to get high blood pressure. However, from a national perspective, the daily salt intake per person has reached 12 grams, so the incidence of hypertension has also reached 10%. So for dinner, you should pay attention to: eat early, eat less, and eat light.

Porridge for dinner

What is better to eat for dinner? It is better to eat porridge for dinner, because porridge is the best tonic in the world. Drinking porridge helps digestion and absorption, and also helps to prolong life and beautify the body. According to different seasons, we drink different porridge. For example, you can drink mung bean porridge in summer, which has the effects of detoxification, relieving heat and beautifying the skin. You can drink red bean porridge in winter, which has the effect of nourishing the stomach and beauty. Middle-aged and elderly friends can drink yam porridge, which has the effect of nourishing the kidneys and strengthening the body. Friends who have trouble sleeping can drink jujube porridge. If you want to sleep well, add some jujubes to the porridge. If you want to avoid insomnia, add white lotus to the porridge.

Dinner taboos

Don’t eat too much at dinner: Eat dinner early to reduce the risk of stones

Eating dinner early is a good health care strategy recommended by medical experts. Relevant studies have shown that eating dinner early can greatly reduce the incidence of urinary tract stones.

The peak period of calcium excretion in the human body is usually 4-5 hours after a meal. If dinner is too late, when the peak period of calcium excretion arrives, the person has already gone to bed and fallen asleep. Urine will be retained in the ureter, bladder, urethra and other urinary tracts and cannot be excreted in time, causing the calcium in the urine to continue to increase, which is easily deposited to form small crystals. Over time, these crystals gradually expand and form stones. Therefore, it is more appropriate to have dinner around 6pm.

Second, don’t eat too much meat for dinner: Eat vegetarian dinner to prevent cancer

Dinner must be vegetarian, mainly consisting of foods rich in carbohydrates, and the less protein and fat you eat, the better.

But in real life, since most families have plenty of time to prepare dinner and eat rich food, this is not good for health. According to scientific studies, eating dinner a lot of meat, eggs, milk and other high-protein foods will increase the amount of calcium in the urine, while reducing the body's calcium store, inducing rickets in children, myopia in juveniles and osteoporosis in middle-aged and it; on the other hand, high calcium concentration in the urine, the possibility of suffering urinary stones will greatly increase. In addition, if too much protein is consumed, the body will not be able to absorb it and it will be retained in the intestines, where it will deteriorate and produce toxic substances such as ammonia and hydrogen sulfide, which will stimulate the intestinal wall and induce cancer.

If you eat too much fat, it can increase blood lipids. Research data shows that people who often eat meat for dinner have 2-3 times higher blood lipids than vegetarians. Carbohydrates can produce more serotonin in the human body, which has a calming and soothing effect and is especially beneficial for people with insomnia.

Three taboos about eating too much for dinner: Eat less for dinner and get better sleep

Compared with breakfast and lunch, dinner should be eaten less. If there are no other activities at night, or the meal time is late, if you eat too much dinner, it can cause increased cholesterol, stimulate the liver to produce more low-density and very low-density lipoproteins, and induce arteriosclerosis. Long-term overeating at dinner will repeatedly stimulate the secretion of large amounts of insulin, often causing premature failure of insulin β cells, thus laying the root cause of diabetes.

In addition, eating too much at dinner can cause the stomach to swell and put pressure on surrounding organs. The intense work of the stomach, intestines, liver, gallbladder, pancreas and other organs after a meal will transmit information to the brain, causing brain activity and spreading to other parts of the cerebral cortex, inducing insomnia.