1, what's for dinner
oat
Oats are ideal for dinner. Studies have found that oats contain a lot of nutrients, such as vitamin B, nicotinic acid, folic acid, pantothenic acid, vitamin E and so on. These nutrients have a good effect of lowering blood sugar and losing weight. In addition, eating more oats can also help us improve blood circulation and promote metabolism. When the garbage toxins in the body go out, the weight naturally drops.
In addition, honey is rich in soluble fiber and insoluble fiber, which can absorb human cholesterol and excrete it, so oatmeal is most suitable for midnight snack.
milk
People who want to lose weight may wish to replace other foods with milk in their daily life. Drinking milk at dinner and before going to bed can not only effectively promote sleep, but also play a good role in slimming. Milk contains egg white protein, which can help you burn fat and help you lose weight effectively in a very short time.
Protein is the main ingredient in milk, and protein is easily absorbed by the human body and will not make the body fat. What to eat at night to lose weight, although milk is a good choice, but pay attention to the choice when drinking milk, not all milk has the effect of slimming, so it is best to choose skim or low-fat milk.
Digest cake
Digestive cakes sold in supermarkets are processed with whole wheat, oats and wheat fiber as the main raw materials, but the so-called digestive cakes are actually just a general term, including whole wheat cakes, fiber cakes, high-fiber cakes, oat cakes, oat embryo cakes and fiber bran cakes. These foods contain a lot of fiber and enzymes, which can improve defecation and thus lose weight.
Three taboos for dinner
1. Don't eat too much for dinner: eat early for dinner and have 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 and form stones. So it is more appropriate to have dinner around 6 pm.
2. Don't eat too much for dinner: Eating vegetarian food for dinner can 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.
Don't eat too much at dinner: eat less at dinner and have a good sleep.
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, weight loss misunderstanding
Misunderstanding 1. First, make a weight loss plan to achieve rapid weight loss in a short time.
-integrate sports into life, not as a task.
"I advocate that exercise should be integrated into life as naturally as brushing your teeth and taking a bath every day. Exercise for 30 minutes-1 hour every day is enough. Don't force yourself to do it. It is very important to exercise with a happy attitude. " Duoyan Zheng said. She believes that when exercising to lose weight, if you set a goal and want to achieve the effect of losing weight quickly in a short time, it is easy to cause mental and physical stress.
Duoyan Zheng also share her feelings about lose weight. She thinks that the most difficult thing to lose weight is the urgent psychology of losing weight quickly through dieting.
She said: "Modern people are exposed to high-fat and high-calorie foods frequently, and the amount of exercise will gradually decrease. Losing weight has become a necessity in our life. But most people want to lose weight quickly and successfully in a short time. This sense of urgency will produce compulsive and invisible pressure, which makes people want to lose weight in a short time through excessive dieting or high-intensity exercise. " In this process, most people will give up halfway because they can't persist. Even if it succeeds, it will rebound immediately. Duoyan Zheng said that she tried to lose weight in this way, but she failed many times.
Now, Duoyan Zheng will tell friends who want to lose weight: "Don't set a goal of losing weight." Losing weight has now become a compulsory course for modern people. It's hard to stick to compulsion.
Duoyan Zheng pointed out: "We should reduce the habit of sitting for a long time, or use our whole body muscles as much as possible when doing housework. This improvement in living habits is very helpful for losing weight. " She also reminded everyone to remember that losing weight can't be achieved only by exercise, but by changing the whole state of life to get the best state.
Myth 2: Exercise to lose weight, and all you lose at first is water.
-at the beginning of exercise, not only the water is reduced, but also the fat is reduced.
The human body is 70% water, and water exists in various cells and tissues of the human body. Many people will encounter bottlenecks when they lose weight. At the beginning of weight loss, the weight loss is particularly fast, and it remains at the same value for several weeks or even a month. Therefore, people will blindly think that what they lose in the early stage of losing weight is actually water, not fat.
Duoyan Zheng answered this question, saying, "At the beginning of exercise, most people will strongly restrict their diet and increase the intensity of exercise. Therefore, the carbohydrate energy glycogen in the muscle will be reduced, and the water in the body will also be reduced. Of course, if you do aerobic exercise at the same time, your fat will also decrease. Therefore, at the beginning of exercise, the body's fat and water will be reduced, and it is natural to lose weight soon. However, if the body's nutrient supply returns to normal, the lost water will be replenished. Therefore, the effect of losing weight is not as obvious as that at the beginning of exercise. But at this time, many people will misunderstand that this is a bottleneck period. In fact, this shows that the body has gradually reached a state where it can burn fat normally, so don't worry too much. "
In addition, Duoyan Zheng also reminded everyone not to focus on losing weight all the time, but to pay attention to healthy eating habits and keep exercising, which will definitely have good results over time.