The first choice for dinner is porridge, which is the healthiest for dinner.

Many people know that porridge is very good for digestion. In fact, eating porridge for dinner is a very good choice. It's too late to cook porridge for breakfast, but there's plenty of time to prepare dinner. You can cook a bowl of porridge for dinner, or you can choose different kinds of porridge according to different time and object.

For example, in summer, you can drink mung bean porridge to clear away heat and relieve summer heat, and in winter, you can drink red bean porridge to nourish your stomach. If you can't sleep at night, you can also drink a bowl of red dates and porridge for dinner. A hot night's yam porridge is the best choice for old friends to have dinner.

Middle-aged and elderly friends can drink yam porridge, and yam has the function of tonifying kidney and strengthening body. Friends who can't sleep well can drink jujube porridge. If you want to have a good sleep, add some dates to the porridge. If you don't suffer from insomnia, add white lotus to your porridge.

Try not to eat fruits, desserts and fried foods at night, and try not to drink alcohol.

Many people have the habit of eating and drinking, which is unhealthy. Too much alcohol at night will hinder metabolism, and the stomach will not rest because of the stimulation of alcohol, resulting in poor sleep. It is important to pay special attention not to eat food with high calcium content for dinner. For example, shrimp skin and small fish with bones must not be eaten to avoid urinary calculi.

If you use your brain too much, you should have a better dinner.

The latest investigation proves that chronic fatigue is often accompanied by nutritional imbalance and a history of chronic diseases. Middle-aged people are overworked for a long time and their nutrition is unbalanced. Such people often lack exercise, fatigue can not be relieved in time, so they break down from constant overwork and die young. In fact, as long as you pay attention to your diet, you can also supplement your nutrition.

People who use their brains intensively for a long time need to supplement acetylcholine to enhance their memory. There is a nutritious dinner recipe recommended for mental workers:100g steamed crucian carp or vegetarian tofu, 200g cold celery or spinach, a corn cob, a small bowl of seaweed soup (excluding shrimp skin) or a bowl of purple rice porridge.

In addition, we should pay attention to the collocation of dinner to make the nutrition balanced.

Dinner must pay attention to the collocation of food, so as to achieve a balanced nutrition, which is conducive to good health. Many dieters take a piece of fruit or a few pieces of bread as their dinner, which is very undesirable. It's best to balance meat and vegetables at dinner, and eat necessary meat on the basis of ensuring lightness and non-greasy. It's best not to repeat the types of food at lunch, such as eating braised pork at noon, eating a bowl of noodles at night and eating more vegetables at dinner.

Dinner is also a very important meal, and everyone should take good care of their health.

What food should I eat in the evening?

1, calcium and magnesium food

In dinner food, experts remind that foods containing trace elements such as calcium and magnesium should be added, because these two substances are natural relaxants and sedatives.

Calcium-containing foods have always had a good hypnotic effect, especially milk rich in calcium, which is recognized as a "good sleep aid". Nuts contain a lot of magnesium. Clinically, walnuts are often used to treat neurasthenia, insomnia, forgetfulness, dreaminess and other symptoms.

In view of the question of what is the most nutritious for dinner, experts also pointed out that some fresh fruits and vegetables should be eaten together, so that nutrition can be considered comprehensive.

2. Vitamin B food

In view of the problem of what is the most nutritious for dinner, experts suggest that we might as well prepare more foods containing vitamin B in the food for dinner. Vitamins have a synergistic effect, which can regulate metabolism and enhance the function of nervous system, so they can play a very good role in eliminating irritability and promoting sleep, which is very important for modern people.

There are many foods containing B vitamins, among which whole wheat foods contain the most B vitamins, so we should eat some whole wheat foods in moderation in our dinner diet. There are many foods containing B vitamins, such as oats, barley, brown rice, whole wheat bread, graham crackers and so on.

3, tryptophan food

Nutritionists suggest that you should eat more food containing tryptophan in moderation when eating dinner, because this substance will produce 5- hydroxytryptamine after metabolism in the human body, which can inhibit the excitement of the central nervous system and produce the necessary sense of drowsiness.

In addition, serotonin can be further converted into melatonin in human body, which has been proved to have good sedative and hypnotic effects. Therefore, for some people who often suffer from insomnia and have poor sleep quality at night, eating a proper amount of tryptophan can help us fall asleep effectively.

What should office workers eat for dinner?

1, Pleurotus eryngii in oyster sauce

250g of Pleurotus eryngii, green pepper 1 piece, red pepper 1 piece, yellow pepper 1 piece, 5 garlic pieces, appropriate amount of oyster sauce and salt.

Pleurotus eryngii is cut into hob pieces. Green pepper, red pepper and yellow pepper are cut into pieces, and garlic is cut into minced garlic. Add oil to the pan and stir-fry the minced garlic in the pan. Stir-fry minced garlic until fragrant, and then stir-fry sliced Pleurotus eryngii slices in a pot.

Stir-fry for 1 min, then add appropriate amount of salt, and then add appropriate amount of oyster sauce to continue stirring. Stir-fry green pepper, red pepper and yellow pepper slices in a pot. Stir fry for 2 minutes. After all the water in Pleurotus eryngii is fried, it is slightly sticky, so you can put it on the plate and take it out of the pot.

Step 2 stir-fry peas

Pea 150g, 3 cloves of garlic, proper amount of cooking oil, proper amount of salt and a little chicken essence.

Wash peas and chop garlic. Add some oil to the wok, add minced garlic and stir-fry until fragrant. Stir fry the peas until they change color. Add salt and stir well. Add chicken essence and stir well. Add a little water or broth to melt the salt, and immediately turn off the heat and take out the pot.

3. Pumpkin ribs rice

Pork chop 200g, pumpkin 150g, half a bowl of rice, 2 tablespoons of soy sauce, ginger 1 small pieces, half a head of garlic, cooking wine 1 tablespoon, and appropriate amount of water.

Wash pumpkin, cut into pieces, without peeling, wash ribs, cut some Jiang Mo and minced garlic, and finely cut. Blanch the ribs in a hot water pot, then take them out and put them in the pot. There is no need to put vegetable oil in the pot.

Stir-fry the ribs a little, then pour in Jiang Mo and minced garlic, stir well, then pour in pumpkin pieces and stir several times. At this time, add cooking wine and soy sauce to taste, and soy sauce can be a little more. No need to add salt. Add rice and water to the rice cooker, and then pour in the pumpkin ribs. Finally, just press the cooking stall and serve it when it is cooked. You can decorate coriander and grind some black pepper.

4, tomato towel gourd

Ingredients: 300g of tomato and 200g of loofah.

Seasoning vegetable oil, salt, sugar and chicken essence.

Exercise 1. Peel and wash the loofah, and cut it into hob blocks; Wash tomatoes, blanch them with boiling water, peel them and cut them into pieces.

2. Set the pot on fire, pour oil and heat it, add chopped loofah and tomato and stir fry a few times, add salt and sugar to taste, stir fry a few times, add chicken essence and mix well.

skill

Most ripe tomatoes are out of season, and they are all red and difficult to handle. After opening, you can see that the seeds are green or there are no seeds, and there is no juice in the pulp. Naturally mature tomatoes have some green around the pedicel, which is soft to pinch, smooth in appearance, khaki in color, red in flesh and juicy in sand. ,

Nutritionist analysis

Malic acid contained in tomatoes can promote the secretion of gastric juice and help digestion; The fruit acid contained in it can reduce the content of cholesterol in the blood, which is a good food for patients with hypertension, hyperlipidemia and coronary heart disease.

5. Douchi green pepper

Ingredients: 150g green pepper, 25g lobster sauce.

Seasoning vegetable oil, salt, sugar, vinegar and Jiang Mo.

Exercise 1. Wash the green peppers, remove the pedicels and seeds, stir-fry them in a pot until the skin bubbles, flatten them with a spoon and take them out.

2. Heat the oil in the pot, pour in the fried green pepper, add lobster sauce, salt, sugar and ginger, stir fry a little, and pour in vinegar.

skill

Chop green peppers into paste, add seasoning and make juice, which is often used to mix meat ingredients, such as Chili tenderloin, Chili chicken breast, Chili fish sticks and so on.

Nutritionist analysis

This dish can dispel wind, strengthen stomach and supplement vitamin C.

6. Ginger mutton porridge

Raw materials: 20g of ginger, 0g of mutton100g, 75g of rice.

Seasoning, cooking wine, salt.

Exercise 1. Wash ginger and slice; Wash mutton, blanch blood in boiling water pot, and cut into 2 cm square pieces; The rice is washed clean.

2. Put the rice, ginger, cooking wine and mutton in the same pot, add appropriate amount of water, boil it on high fire, then cook it into porridge with low fire, add salt and stir well.

skill

Fresh mutton is bright red and even in color, shiny, fine and dense in meat quality, elastic, slightly dry in appearance, non-sticky, fresh in smell and free from other peculiar smells.

Nutritionist analysis

This kind of porridge can warm the spleen and stomach, dispel cold, and stimulate appetite, which is extremely beneficial to people with spleen and stomach deficiency and cold hands and feet in winter.

7. Cucumber seaweed mixed with vermicelli

200g of raw cucumber, 0/00g of water-soaked vermicelli/kloc-,25g of water-soaked laver.

Seasoning vinegar, chopped green onion, sesame oil, soy sauce, salt, chicken essence.

Exercise 1. Wash cucumber, shred, add a little salt, and plate: wash the soaked vermicelli, cook it in boiling water, take it out, let it cool, put it on shredded cucumber, and then put the soaked dried rice on the vermicelli.

2. Mix chopped green onion, salt, chicken essence, vinegar and soy sauce into sauce. Pour it on cucumber and vermicelli, drizzle with sesame oil and mix well.

skill

Pay attention to buying fans, the color should not be too bright or too white; Can't cook for a long time; Take a small amount of vermicelli, burn it with lighter, and then twist it by hand. It feels crisp, which proves that the quality of vermicelli is better.

Nutritionist analysis

This dish can strengthen the stomach and promote digestion, and is also effective for heatstroke and malabsorption syndrome in summer.

Dinner must be rationed.

As the saying goes, "Eat less and live to ninety-nine." At night, people sleep and rest, and their physical activities are reduced to a minimum. At the same time, their bodies are different from those in the daytime under physiological conditions. If people eat too much nutrients at dinner, with the passage of time, body fat will accumulate more and more, and it will also increase the burden on the heart and bring adverse factors to health.

Experts remind that eating too much at dinner will lead to abdominal distension, which will affect the rest of gastrointestinal digestive organs and cause gastrointestinal diseases. So eat less for dinner, and it is best to eat food with less fat and easy digestion.

Don't eat too late

Experts believe that eating too much dinner will lead to urinary calculi. The main component of urinary calculi is calcium. The calcium contained in food is absorbed by the human body through the intestinal wall, and the rest is excreted through urine. The peak time for people to urinate is 4-5 hours after meals, but if they eat dinner too late, people will no longer engage in strenuous activities, which will leave all urine produced after meals in the bladder.

In this way, the content of calcium in bladder urine will continue to increase, which will form urinary calculi over time. Therefore, dinner should not be eaten too late, at least two hours before going to bed.

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

The first word is early. Eating dinner three to four hours before going to bed does not affect sleep.

The second word is less. Dinner is in calories a day. If the score is 10, breakfast 4, lunch 4 and dinner 2. Only in this way can it be good for your health.

The third word is light, one is low in oil and the other is low in salt. The Nutrition Society of China advises people to eat 25 to 30 grams of oil every day. If it exceeds, it may cause hyperlipidemia. But nationwide, each of us eats as much as 40 grams of oil every day, and in Beijing, it is 50 grams. So I ate a lot of hyperlipidemia, overweight and obesity.

Everyone should not eat more than 6 grams of salt every day. Otherwise, it is easy to get high blood pressure, but nationwide, the salt consumption per person per day has reached 12g, so the incidence of high blood pressure has reached 10%. So pay attention to dinner: early, light and light.

How to eat a healthy dinner

1, choose foods with more fiber and carbohydrates.

Dinner is the only one of the three meals where everyone gets together to enjoy family happiness, so for most families, it is very rich, which is a bit contrary to the concept of health. Vegetable juice or fruit should be served half an hour before the meal, and spinach should be cold, which can not only increase vitamins, but also supply fiber. The amount of staple food and non-staple food can be reduced appropriately, so that it happens to be empty stomach when sleeping. You can eat some coarse grains for dinner staple food.

2. Choose some natural hot food.

Most people have poor blood circulation at night, so we can choose some natural hot foods to make up for this phenomenon, such as pepper, curry, cinnamon and so on. Cool vegetables, such as cucumber, melon and wax gourd, are seldom used at night.

Try to finish dinner before eight o'clock in the evening.

Dinner should be arranged around 18 in the evening, and try not to exceed 8 pm. It's best not to eat anything after eight o'clock, except to drink water. Also, don't sleep for four hours after dinner, so that what you eat at night can be fully digested.

4, eat less meat, do not eat sweets, fried food.

If you are a big eater, it is best to eat only one kind of meat for dinner, not many kinds of meat, which will increase the burden on your body. Please don't eat any sweets after dinner, it is easy to hurt your liver.

It is important to pay special attention not to eat food with high calcium content for dinner. For example, shrimp skin and small fish with bones must not be eaten to avoid urinary calculi.

5. Try not to drink alcohol and eat sweet and sour bean sprouts when socializing.

Many people have the habit of eating and drinking, which is unhealthy. Too much alcohol at night will hinder metabolism, and the stomach will not rest because of the stimulation of alcohol, resulting in poor sleep.

Many people socialize constantly at night, and they have many choices to eat out. Choosing food scientifically can protect their health to some extent.

1) Eat some food that is good for the liver.

Such as sweet and sour fish, sweet and sour bean sprouts, sugar lotus root slices, sweet and sour water bamboo shoots, etc.

2) Eat alkaline food with high cellulose content.

Such as bean sprouts, lotus roots, water bamboo and other alkaline foods with high cellulose content can neutralize acidic foods such as meat.

3) protein is rich in food.

Such as preserved eggs, home-made tofu, stewed chicken, etc. Can reduce the stimulation of alcohol on the stomach;

4) Auricularia auricula and fungi have good blood cleaning and detoxification functions, which help to remove pollutants in the body. However, try not to eat carrots and bean jelly.

6. Eat less dinner and have a good sleep.

How much to eat for dinner depends on everyone's physical condition and personal needs, with self-feeling not hungry as the degree. Never have enough for dinner, let alone overeating.

Tips:

In recent 10 years, chronic diseases such as hypertension, diabetes, cardiovascular and cerebrovascular diseases and hepatobiliary diseases are on the rise, which is inevitably related to improper dinner diet. Many family dinners are rich in dishes, with chickens, ducks, fish and eggs all over the table, mostly high-protein high-fat high-energy foods.