1, the dietary principle of dinner
First, it is forbidden to overeat at dinner: eat early at dinner and suffer from fewer stones.
Eating dinner early is a good health care policy 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 eating. If you eat dinner too late, when the peak of calcium excretion comes, people have gone to bed and fallen asleep, and urine will remain in the urinary tract such as ureter, bladder, urethra, etc., which will not be excreted in time, resulting in an increasing calcium content in urine and easy deposition to form small crystals. Over time, it will gradually expand to form stones. So it is more appropriate to have dinner around 6 pm.
Second, it is forbidden to eat too much meat for dinner: eat vegetarian food for dinner to prevent cancer.
Dinner must be vegetarian, mainly with carbohydrate-rich foods, and protein and fat should be eaten as little as possible. If you eat too much fat, your blood lipids will increase. Research data show that people who often eat meat for dinner have 2-3 times higher blood lipids than vegetarians. Carbohydrate can produce more serotonin in the human body, which plays a role in calming the nerves and is especially beneficial to insomnia.
But in real life, because most families have enough time to prepare dinner and eat a lot, it is not good for 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, the high concentration of calcium in urine will greatly increase the possibility of urinary calculi. In addition, if protein is ingested too much, it will stay in the intestine if it is not absorbed by the human body, and it will deteriorate to produce toxic substances such as ammonia and hydrogen sulfide, which will stimulate the intestinal wall and induce cancer.
Third, don't eat too much at dinner: eat less at dinner and sleep well.
Compared with breakfast and Chinese food, dinner should be eaten less or later in the evening when there are no other activities. Eating too much at dinner will cause cholesterol to rise, 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 premature failure of insulin β 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 the 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.
2. Eat midnight snack when staying up late
Snacking is a habit, for some people. For beautiful women who work overtime, midnight snack is a physiological need to replenish energy. However, how to eat a healthy and happy midnight snack and meet human needs such as beauty and not getting fat is indispensable.
Staying up late and working overtime will inevitably supplement your physical strength by eating supper at night. Slimming supper is the best choice, unless you don't want to keep fit.
1, red bean porridge: alkaloids contained in red beans can promote large intestine peristalsis, increase urination, reduce constipation, and help remove lower body fat.
2, papaya salad: papaya contains a unique proteolytic enzyme, which can remove the fat accumulated by eating meat; Its pectin component is an excellent intestinal lavage agent, which is conducive to eliminating waste in the body.
3, kiwifruit: kiwifruit is rich in vitamin C, but also rich in fiber, which can accelerate fat decomposition and avoid excessive accumulation of fat in the body.
4, grapefruit: grapefruit is extremely low in calories and rich in potassium, which can reduce the fat accumulated in the lower body and the salt that makes the lower body edema, which is conducive to stovepipe.
3. What is suitable for dinner?
1, after 8 pm, eat fruit.
Slimming bananas are actually "sleeping pills" wrapped in the peel. In addition to stabilizing serotonin and melatonin, they also contain magnesium that relaxes muscles. In addition, eating bananas before going to bed will not lead to obesity, because bananas are low in calories and rich in dietary fiber, which can promote defecation.
2, low-fat or skim yogurt or milk, yogurt is not enough, can be supplemented by jam.
It has long been known that drinking a cup of warm milk before going to bed is helpful to sleep, because milk contains tryptophan, which can play a calming role like amino acids. Don't worry, drinking milk before going to bed will not only make you fat, but also replenish calcium in your body.
Soymilk is rich in calcium, and drinking soy milk at night can make up for the demand for calcium at night. Of course, soybean milk is also rich in protein and other ingredients, which can supplement the needs of the human body after a hard day's work. It is not easy to drink soybean milk within two hours before going to bed, because the body can't fully absorb it, which will cause accumulation in the body.
Besides, don't drink too much soy milk at night. One cup of disposable teacup is enough. I stopped drinking as soon as I heard that I could supplement calcium. Calcium needs to be supplemented slowly. Just drink some every day. It is best not to put sugar in soy milk at night. Natural soybean milk actually tastes good, but sugar can easily destroy its nutrients.
3. Mild low-sugar fruits and vegetables, such as peaches, pears, cucumbers and tomatoes.
If you are really hungry, eat some fruits and vegetables, but remember to choose some fruits and vegetables with low sugar content, or you will get fat when you sleep.
4, tremella, lotus seeds
Traditional healthy diet varieties such as tremella and lotus seeds do not contain sugar and fat, and they are not afraid to eat at night. However, the added sugar will be converted into fat after entering the body, which may cause the body to gain weight.
5. honey
Put a little honey in your hot milk or herb tea. Some glucose can prevent your brain from producing vegetarian food, which is a recently discovered neurotransmitter related to staying awake.
A large amount of sugar has an exciting effect, but a small amount of glucose can stimulate the brain to secrete orexin (phenyldihydroquinazoline), which is a newly discovered neurotransmitter related to thinking response. So a few drops of honey in warm milk or vanilla tea can also help you relax before going to bed.
6.potatoes
Everyone knows the secret that potatoes can lose weight, but do you know? It can also help sleep!
It can remove acids that interfere with sleep-induced tryptamine acid. In order to achieve this effect, you only need to mash the baked potatoes and mix them with warm milk to eat.
A small piece of baked potato won't damage your gastrointestinal tract. On the contrary, it can remove acidic compounds that prevent tryptophan from playing a hypnotic role. If you mix warm milk to make mashed potatoes, the effect will be better.
7. Oats
Oat is a valuable bedtime snack, which is rich in N- acetyl -5- methoxytryptamine. Cook a small bowl of cereal and stir with a little honey. Try to chew hard, which is enough to fill your cavities. Have the effect of losing weight!
At the same time, oatmeal can induce melatonin and a small bowl can promote sleep. If you chew oatmeal in large quantities, the effect will be better.
8.almonds
Almonds contain tryptophan and magnesium, which is a good medicine to relax muscles. So eating a small amount of nuts beneficial to heart health is another coup of hypnosis!