What should men eat for a healthy dinner? Eat more of these foods.

Dinner should be "eight full"

The best way to eat a full meal in autumn is to chew slowly. There should be plenty of time to eat. Generally speaking, from the beginning of eating, after 20 minutes, the brain will receive a signal of fullness. If you eat too fast, people are likely to eat too much before the brain "gives digestive instructions". In addition, you can eat more cold salad and coarse grains, so that you can chew more food in your mouth and help control your appetite. Eating radish in autumn and winter also helps digestion.

Watch out! "Five Taboos" for Dinner

Sharing dinner with family is delicious, so people always eat the biggest meal of the three meals. After a hard day's work, my appetite has begun to play a role, and I always feel hungry after work, which is also the reason why we eat more at night. However, if we eat dinner unscientific, we will easily get sick, which will have a certain impact on our health. So the principle of eating is: don't be too full, too late, too drunk, etc. And don't eat the wrong dinner, which will cause gastrointestinal burden and affect our health quality. Five taboos should be prevented during dinner, and a reasonable diet should be taken during dinner.

First, I ate too much dinner.

Eat early for dinner, and there are few stones.

Eating breakfast and dinner is a good health care strategy recommended by medical experts. Studies have shown that eating early at dinner can greatly reduce the incidence of urinary calculi.

The peak of calcium excretion is usually 4-5 hours after meals. If you eat dinner too late, when the peak of calcium excretion comes, people will go to bed, and urine will stay in the urinary tract such as ureter, bladder and urethra, and cannot be excreted in time. In this way, there is more and more calcium in urine, which is easy to precipitate and form small crystals. Over time, it will gradually expand to form stones. So it is more appropriate to have dinner around 6 pm.

Second, there is too much meat for dinner.

Vegetarian dinner prevents cancer.

Dinner must be vegetarian, mainly with carbohydrate-rich foods, and protein and fat should be eaten as little as possible.

However, in real life, most families have enough time to prepare and eat dinner, which is not good for their health. According to scientific research reports, eating a lot of high-protein foods such as meat, eggs and milk at dinner will increase the amount of calcium in urine, on the one hand, it will reduce the storage of calcium in the body and induce rickets in children, myopia in adolescents and osteoporosis in other years; On the other hand, if the concentration of calcium in urine is high, the possibility of urolithiasis will be greatly increased. In addition, if protein is ingested too much and cannot be absorbed by the human body, it will stay in the intestine and deteriorate to produce toxic substances such as ammonia and hydrogen sulfide, which will stimulate the intestinal wall and induce cancer.

What should men eat for a healthy dinner? Eat more of these foods.

If you eat too much fat, your blood lipids will rise. Studies have shown that people who often eat meat for dinner have two to three times higher blood lipids than vegetarians. Carbohydrate can produce more serotonin in the human body, which has the effect of calming the nerves and is particularly beneficial to insomnia.

Third, dinner is too full.

Eat less and sleep more for dinner.

Compared with breakfast and Chinese food, it is advisable to eat less or later in the evening when there are no other activities. Eating too much at dinner will lead to an increase in cholesterol, stimulate the liver to produce more low-density and very low-density lipoproteins, and induce arteriosclerosis; Long-term overeating at dinner repeatedly stimulates a large amount of insulin secretion, which often leads to early failure of insulin cells, thus laying the bane of diabetes.

In addition, overeating at dinner will swell the stomach and oppress the surrounding organs. After meals, the intense work of stomach, intestine, liver, gallbladder, pancreas and other organs will send information to the brain, which will make the brain active and spread to other parts of the cerebral cortex, causing insomnia.

Fourth, dinner is too sweet.

Dessert after meals is taboo.

Many people like to eat desserts after meals, thinking that such a meal is complete, but things that are too sweet and greasy are easy to burden gastrointestinal digestion.

Eating sweets at night will make sugar be digested and decomposed into sugar and glucose, which will be directly converted into fat after being absorbed by the human body. Because the fat transformation of sports teams has an inhibitory effect, why can't eating sweets before exercise gain weight? But when we eat sugar,

Health experts point out that eating late at night is more harmful to health and easy to cause gastric cancer. If you often eat at night, the gastrointestinal tract can't rest, and the repair of its mucosa can't be carried out smoothly. At the same time, when sleeping at night, food stays in the stomach for a long time, which will promote the secretion of gastric juice and stimulate the gastric mucosa. Over time, it is easy to lead to gastric mucosal erosion and ulcer, and the resistance is weakened. If food contains carcinogens, such as fried, barbecued and baked food, it is more likely to have adverse effects on gastric mucosa, leading to gastric cancer. Therefore, this bad eating habit should be overcome as soon as possible.

What should men eat for a healthy dinner? Eat more of these foods.

Essential food for a healthy dinner.

1. Poultry meat

Chickens, ducks, geese, pigeons, quails and other meats. The protein nutrition of poultry meat is almost the same as that of livestock meat, but the saturated fatty acid content is lower than that of livestock meat.

2. Fish

The muscle of fish contains 15%-20% protein, and because the muscle fiber is short and smooth, it is easier to digest than auspicious meat and synthetic meat. More importantly, the fat content of fish is only 1%-3%, and its main components are long-chain polyunsaturated fatty acids, such as EPA and DHA commonly known as "brain gold", accounting for 80% of the total fatty acids of marine fish. It is worth noting that EPA can reduce blood lipids and prevent coronary heart disease. DHA is necessary for the development of brain and retina of fetus and baby, so fish should be the first choice when choosing meat food.

Step 3: vegetables

It contains many minerals, vitamins and dietary fiber, and plays an important role in human physiological activities. The vitamins provided by vegetables are mainly folic acid, carotene and B vitamins. Among them, vitamin C, carotene and folic acid are high in dark leafy vegetables such as yellow, red and green.

4. coarse grains

Include coarse grains such as sweet potato and taro, corn, sorghum and beans. Coarse grains are rich in nutrients, in which cellulose and minerals are several times that of ordinary white rice, while vitamin A, vitamin B 1, vitamin B2, vitamin C, vitamin E and trace elements such as calcium, potassium, iron and zinc are all rich treasures.

Coarse grains are the main source of dietary fiber. Many coarse grains contain a lot of unsaturated fatty acids, which can reduce cholesterol and prevent cardiovascular diseases, so they can provide almost the most necessary nutrition for human body and can be said to be the most nutritious food group.