1, eat dinner taboos
1, too much processed meat, increasing the risk of cancer
Roasted meat is a lot of "carnivores" on the dinner table. Dinner consumption of too much barbecue, smoked sauce meat food, such as red sausage, barbecue, etc., not only nutrition is not good, but also affect the digestion. In the process of barbecuing food, there will be "Merad reaction", although the smell is fragrant, but affects the digestion and absorption of protein. In addition, the dinner meat when the road, vegetables, and reduce the amount of exercise, easy to cause obesity, and even increase the risk of breast cancer, colorectal cancer and other malignant tumors.
Therefore, the dinner party should try to stay away from barbecue, hypertension, coronary heart disease patients and digestion and absorption function of the elderly should pay more attention. Try to use stewing, boiling, stewing and other methods with less oil and salt.
2, do not eat dinner, the stomach cries hungry, the nerve is tired
In the weight loss circle "no lunch method" is very popular, this diet is not fat, is your health. The food in the stomach emptying time is probably between 4 to 6 hours, after emptying, the stomach will continue to secrete gastric acid, if there is no food and neutralization, gastric acid will erode the gastric mucosa for a long time. Most of the weight loss women do not eat dinner after the main food, and did not increase animal food and soy products, or just a little increase in vegetables, tomatoes, cucumbers and other low-carbohydrate food, protein intake seriously decreased, but also lead to a variety of vitamins and minerals lack. In addition, the overtime crowd due to the consumption of energy, do not eat dinner will make the nerves have been kept excited, do not get normal rest, affecting the next day's work and study efficiency.
3, drinking too much to hurt the nerves, damage to the liver and stomach
Happy or not, pain or not, invited three or five friends "booze" is the choice of many people. Experts say that alcohol will make the body's nervous system from excitement to a high degree of inhibition, and when serious, it will destroy the normal function of the nervous system. Although the concentration of beer is lower than white wine, after entering the stomach, the stomach wall can reduce the secretion of prostaglandin E, resulting in gastric mucosa congestion and edema, loss of appetite, epigastric distension. White wine beer drink together more terrible, will accelerate the alcohol in white wine in the whole body penetration, injury to the liver, stomach, intestines, kidneys and other organs, some people after dinner drunk, very easy to have an accident in their sleep.
Therefore, it is best not to drink alcohol, especially within four to six hours before bedtime. If the drink can not be refused, it is best to have a glass of warm milk before drinking to protect the gastric mucosa. It is important to note that white wine and beer should never choose chilled, drunk can drink some green tea to relieve alcohol. A moderate amount of red wine is much better than white wine and beer.
4, the old eat leftovers beware of nitrites
Nitrites will be in the stomach and amines combined into nitrosamines, a carcinogen. Some people who are lazy and thrifty will eat some leftovers at noon to pass themselves. There have been domestic scholars experiments, will be leftovers at noon into the refrigerator, 6 hours later (i.e., dinner time) to take out the heating, found that the nitrite content have increased, fried vegetables increased 16%, braised meat increased 70%, more than the national "food pollutant limit standards". And 18 hours later (i.e., the next day breakfast time), all dishes nitrite content exceeded the national standard. Therefore, it is best to cook once eaten, if the leftovers, cooled down should be immediately placed in the refrigerator. The storage time should not be too long, in order not to alternate meals is appropriate, it is best to eat within 5 hours. Fish, shrimp, crab, shellfish and other high protein is best to get a meal, otherwise leftovers and then eat on the pancreas is not good. Meat must be heated through, preferably heated for more than 10 minutes, or microwave heating for more than 1 minute. Don't eat leftovers soaked in hot water or vegetable broth to avoid incomplete heating.
2, healthy dinner diet principles
1, simple, quantitatively based
compared to breakfast and lunch, dinner should be eaten more simple, the general requirements of the dinner supplied no more than 30% of the total energy of the whole day meal can be. In the inability to avoid eating unlimited dishes at the same time to ensure that the amount of staple food, staple food should be "quantitative", healthy adults at least 300 grams per day, dinner can be appropriately reduced. On the other hand, in the choice of staple food should try to favor digestion and nutritional maintenance of good coarse grains.
2, vegetarian dinner is healthier
Dinner must be vegetarian, rich in vitamins and carbohydrates based on food, especially should be more intake of fresh vegetables, try to minimize the intake of too much protein, fatty foods. Dinner must be given good attention, but does not require a large amount, and should not be large fish and meat. There should be more than two kinds of vegetables at dinner to increase vitamins as well as to provide fiber. In addition, pasta can be reduced in moderation, appropriate coarse grains can be eaten, and some fish can be eaten in small quantities. If you can go out for a walk after 40 minutes of eating dinner, it will be very favorable to the digestion and absorption of food.
3, light, low-fat, easy to digest
Dinner should be light, pay attention to choose less fat, easy to digest food, and pay attention to should not eat too full. Dinner is over-nutritious, consume the fat will accumulate in the body, resulting in obesity, affecting health. Dinner time is too late, too long, eat too much is not good for sleep, it is easy to cause indigestion and insomnia.
3, what is suitable for dinner
1, staple food is essential
The dinner table staple food is essential, such as rice, pasta, etc., it is best to choose easy to digest the thin rice, which is the best for the body. Men should eat about two or three taels of staple food for dinner, and women should eat about one or two taels, which can satisfy the body's need for calories and nutrients.
2, eat more carbohydrates and fiber-containing foods
Dinner dinner what to eat the most nutritious, you should eat more carbohydrates or fiber-containing foods, such as vegetables, coarse grains, etc., which will help the stomach and intestines peristalsis, increase the body's digestive capacity.
3, white-collar eat some acylcholine
Acylcholine has the effect of increasing memory, so it is very suitable for white-collar or brain workers to eat. Common food containing acylcholine is more celery, spinach, purple cabbage, purple rice and so on.
4, dinner less fruit, dessert and some fried food
Because this kind of food is not easy to digest, easy to increase the burden of the stomach.
5, less alcohol at dinner
Drinking alcohol at night is very detrimental to the health of the body, because the body hoards excessive alcohol will affect the body's metabolism, so that the stomach and intestines are not able to get enough rest, which is prone to indigestion and poor sleep.
6, eat less high-calcium food
What to eat for dinner is the most nutritious, never be able to eat high-calcium food, because this kind of food is not easy to digest at night, so it is easy to hoard in the body, urethra stones and so on. Common high-calcium foods such as shrimp.