All three kinds of dinners are strange.
In the diet structure of modern people, breakfast and lunch are too simple, but dinner is very rich. If this continues for a long time, it is very unhealthy. So, what kind of dinner is harmful to your health if you eat it every day?
First, it is forbidden to overeat at dinner: eat early at dinner and suffer from fewer stones.
Eating dinner early is a good policy recommended by medical experts. Studies have shown that eating early for dinner can greatly reduce 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 and 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 reports, eating a lot of high-protein foods such as meat, eggs and milk for 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 and deteriorate, producing toxic substances such as ammonia and hydrogen sulfide, which will induce canceration of the intestinal wall.
Third, don't eat too much at dinner: eat less at dinner and sleep well.
Compared with breakfast and Chinese food, it is better to eat less or later in the evening without other activities. Eating too much at dinner will increase cholesterol, and the liver will produce more low-density and very low-density lipoproteins, which will induce arteriosclerosis. Long-term overeating at dinner and repeated secretion of insulin often lead to premature failure of insulin β cells, thus laying the groundwork for 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.
Three kinds of food are not suitable for dinner.
Flatulence food.
Some foods will produce more gas in the process of digestion, which will cause feelings and hinder normal sleep, such as beans, cabbage, onions, broccoli, cabbage, green peppers, eggplant, potatoes, sweet potatoes, taro, corn, bananas, bread, citrus fruits and drinks and desserts with xylitol (sweetener).
Spicy and salty food.
Spicy foods such as peppers, garlic and raw onions can cause heartburn and indigestion in some people, thus interfering with sleep. In addition, high-salt food will cause people to consume too much sodium ions, which will lead to vasoconstriction and high blood pressure, leading to emotional tension and insomnia. If you have a medical history, eating high-salt food is easy to cause high blood pressure and.
It's too greasy.
Rich and greasy dinner, or eating a pile of high-fat food, will increase the workload of the stomach, liver, gallbladder and pancreas, and the nerve center will keep it working, which will also lead to insomnia. The smartest thing to do is to arrange the biggest meal for breakfast or lunch, and eat less for dinner. For example, making celery and lily for dinner, or lily and lotus seed millet porridge, can help sleep.
Eat 7 kinds of dinner, which is nutritious and healthy.
How to eat dinner is healthy? Every meal is very important, and you can't miss a meal. So how should you eat dinner? Recommend dinner for everyone.
First, eat more potatoes rich in vitamin C.
Not eating staple food is trying to avoid eating carbohydrates with high sugar content. Although potatoes are also carbohydrates, they are rich in vitamin C and will not be destroyed even if they are steamed and roasted. If you eat too much and eat it with other foods, the nutritional balance will be better.
Second, eat a lot of protein for dinner.
Protein is an important nutrient for making blood or muscle. This tissue is produced during sleep, so protein ingested it at dinner. Dealing with protein in the body consumes a lot of calories, so in order to make the body slim, we should also actively eat meat.
Third, a light dinner
Dinner should be light, pay attention to choose foods with less fat and easy digestion, and be careful not to overeat. Overnutrition at dinner, which can't be consumed, will accumulate in the body, causing obesity and affecting health. The best choice for dinner: noodles, rice porridge, fresh corn, beans, vegetarian stuffed buns, side dishes and fruit platters. It is also good to drink a small glass of rice wine or red wine with meals occasionally.
Pay attention to the food mix, coarse and fine, dry and thin, meat and vegetables, cold and hot. Food collocation is closely related to nutritional balance. A bowl of instant noodles can only provide oil, a little protein and carbohydrates, so it is best to match a piece of fruit, a piece of meat or bean products to supplement protein, vitamins and cellulose. For the choice of diet for a day, such as eating hamburgers and fried chicken for lunch, eat some light food for dinner, especially.
Four, poultry, chicken, duck, goose, pigeon, quail and other meat.
The protein nutrition of poultry meat is almost the same as that of roughed meat, but the saturated fatty acid content is lower than that of livestock meat. Experts believe that eating poultry meat is more beneficial to health than eating livestock meat.
Five, 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 miscellaneous meat. More importantly, the fat content of fish is only 1%-3%, and the main components are long-chain polyunsaturated fatty acids, such as EPA of eicosapentaenoic acid and DHA commonly known as "brain gold", accounting for 80% of the total fatty acids in marine fish. Objective: EPA can reduce blood lipid 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.
Six,
It contains many minerals, vitamins and dietary fiber, and plays an important role in human physiological activities. It can be roughly divided into three categories: leafy vegetables (such as Chinese cabbage, amaranth and Chinese flowering cabbage), melons and eggplants (such as green peppers, cucumbers and tomatoes) and roots (such as potatoes and carrots). Vegetables can provide vitamins such as 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. Green leafy vegetables are rich in minerals; However, oxalic acid in some vegetables (amaranth, spinach, cabbage, etc. ) will affect the absorption of the human body, so when cooking these vegetables, you should first blanch them with boiling water to remove oxalic acid. Experts suggest that adults should consume 500 grams of vegetables every day, of which 2/3 are leafy vegetables and 1/3 are melons, eggplants and roots.
Eating cooked vegetables can relieve hunger.
Eating vegetables in the process of slimming will be associated with eating raw vegetables, but in fact, eating raw vegetables is not only cold, but also can't eat much. So try to eat steamed, scalded and fried cooked vegetables. Although such a small amount, you can eat more, which makes people forget hunger.
How to eat a healthy dinner? After reading the recommendation above, you can take the Levi family above as a reference to prepare a healthy dinner.
Summary: After reading the above, I think everyone knows how to eat dinner in the healthiest way, so do it according to the above, which is very beneficial to health!