How to eat a healthy dinner

Dinner is the last of the three meals of the day, but many people often overlook its importance. However, if you eat poorly or incorrectly at dinner, it may hurt your stomach and lead to obesity.

Mistakes when eating

Rejecting staple foods and meat dishes and eating only vegetables and fruits.

Fruits are rich in vitamins and carbohydrates, but their nutrient content is relatively homogeneous, especially lacking in essential unsaturated fatty acids and protein. If protein intake is chronically insufficient, it will lead to low protein edema. Women who do not eat staple foods also suffer from inadequate glycogen supply, which will increase the burden on the kidneys.

Eating a full meal

Eating too much dinner will increase the concentration of blood glucose, amino acids and fatty acids in the blood, which will promote the secretion of large amounts of insulin. Because people are usually less active at night, calorie consumption will be low and the excess calories will synthesize a lot of fat under the action of insulin, making people gradually gain weight. Therefore, dinner should be light and the calorie intake should not exceed 30% of the total calories in a day, which is helpful to avoid and control obesity.

Eat dessert after dinner

Many women like to eat dessert after dinner, but something too sweet and greasy will burden the digestion of the stomach and intestines. In addition, there is little activity after dinner, which makes it difficult to break down the sugar in dessert, which turns it into fat and leads to obesity. Over time, this may lead to cardiovascular disease.

No food after 6pm

Our stomachs usually take 4-6 hours to fully absorb and empty food. If you don't eat in time, you are prone to stomach problems over time. Therefore, the nutritional structure of food should be well distributed during the day. Light, vitamins and fiber-rich foods are the main foods at night that protect the stomach and do not lead to obesity.

Every bite is quick.

Eating slowly not only facilitates food digestion and nutrient absorption, but also stabilizes blood sugar, controls food intake and protects teeth. Therefore, eating should be done slowly. Try to chew a bite of rice about 20 times. When eating, it is best to keep the meal time to 20-30 minutes.

Soaking rice in soup can digest it better.

Some women don't like to eat vegetables and prefer to eat rice in soup or water. If you eat this way, you will swallow many grains of rice before chewing. The diet should be arranged with as much meat and vegetables as possible to achieve a variety of colors and species, and it is best to make sure you get enough fat, protein, sugar, vitamins and minerals each day.

Healthy ways to eat for dinner

Eat less for dinner.

At present, society is very competitive and the pace of work is very fast. Many people skip breakfast, make do with lunch, and maintain dinner. All the social and entertainment and family happiness are arranged on dinner, which can easily cause various diseases.

The three words of dinner:Early, late, late.

The principle of dinner should remember three words:early, little, and light.

The first word is morning. Dinner should be served three to four hours before bedtime so as not to interfere with sleep.

The second word is even less. Dinner is at the hottest time of the day. If you use a 10-point scale, breakfast is 4 points, lunch is 4 points and dinner is 2 points. This is the only way to benefit your body.

The third word is weak. One is low in oil and the other is low in salt. The Chinese Nutrition Society recommends that people eat 25 grams to 30 grams of oil a day. If more than that, it may lead to hyperlipidemia. However, from a national perspective, we eat up to 40 grams of oil per person per day, while Beijing eats 50 grams per day. So I eat a lot of hyperlipidemia, overweight and obesity.

The Chinese Nutrition Society recommends that each person should not eat more than 6g of salt per day. Otherwise, hypertension can easily occur, but nationally, the salt intake per person has reached 12g per day, so the incidence of hypertension has reached 10%. Therefore, attention should be paid to dinner:early, short and light.

Congee is the first choice for dinner.

It is best to eat congee for dinner because it is the first tonic in the world. Drinking congee helps digestion and absorption, and also helps prolong life and beauty. We drink different porridge according to different seasons. For example, mung bean porridge can be consumed in summer for its detoxification, summer heat and beauty benefits. Red bean porridge is consumed in winter and has the effect of nourishing the stomach and skin.