The diet plan of dinner is also very important, because dinner will have a great impact on the digestive system and the quality of sleep. Therefore, if you want to achieve the effect of health preservation, you must control the diet of dinner. What are the dietary principles of dinner? What food should I not eat for dinner? Let's learn more about the eating principles of dinner.

1. Dietary principles for dinner

(1) Seven-point fullness

Seven-point fullness should be a feeling that the stomach is not full yet, but the enthusiasm for food has declined, and the speed of taking the initiative to eat has obviously slowed down, but still habitually want to eat more. But if you take away the food and change the subject, you will soon forget to eat.

When you are seven points full, you should put down your chopsticks in time and leave the table to avoid eating too much. You can use smaller plates and rice bowls for dinner, which helps to control your appetite. Don't eat while watching TV, it's easy to eat more if you are half-hearted.

(2) It should be light

Dinner should not be a big fish, big meat, high-oil and high-fat diet, and the taste should be light. Many office workers don't have time to eat well during the day, so they want to eat more for dinner, which is even worse for their health. You can eat a small amount of staple food for dinner, add some fruits and vegetables, and porridge dishes are a good dinner choice; You can also eat a small amount of meat, but fish and lean meat are better.

(3) Supplementing nutrition

Dinner is a good opportunity to "check and fill the gaps" for a day's nutrition. For example, if you don't eat coarse grains for breakfast and lunch, you can steam some sweet potatoes, pumpkins or a bowl of miscellaneous grains porridge at night; If you don't eat 511 grams of vegetables, eat more vegetables for dinner; If you don't eat soy products during the day, you should properly supplement soy products at night. You should pay attention to not eating and drinking, and you can supplement them in moderation.

(4) Don't be too late

The ancients paid attention to not eating after noon, but considering the schedule of modern people, it is more appropriate to have dinner between 5 pm and 7 pm, and try to keep regular meals every day. If you eat dinner too late, it will increase the burden of digestion and affect the quality of sleep. If office workers need to work overtime, it is best to eat first and then work overtime, or eat some biscuits and snacks as a supplement during overtime to avoid eating too much at dinner.

(5) Less socializing

China people are used to socializing at night. If they can't get rid of it, they can put a little of everything in their plate when serving, and then stop eating after eating; Or stop eating chopsticks in the middle of a meal, which helps to control food intake. In foreign countries, more and more people begin to arrange entertainment and dinner at noon and go home for dinner at night, which is not only conducive to maintaining family feelings, but also beneficial to health, which is worth promoting.

2. Taboo food for dinner

1. Spicy food

More and more people like spicy food for dinner. Eating too salty and spicy at night, such as eating a lot of spicy food such as peppers, garlic and raw onions, can easily cause burning sensation in the stomach and intestines, leading to problems such as gastroesophageal reflux or constipation, dry stool and indigestion, thus interfering with sleep.

2. Sticky food

At night, the stomach and intestines need gentle digestion. Difficult-to-digest foods such as glutinous rice balls, rice cakes, and cut cakes, as well as dry, fried and hard foods with little water, will directly affect the work of the stomach after entering the stomach, making digestive activities extremely excited and easily leading to stomach diseases such as acute and chronic gastritis.

3. Gas-producing foods

Eating some foods that produce more gas during digestion at night, such as beans, cabbage, broccoli, green peppers, eggplant, potatoes, taro, corn, bananas, bread, citrus fruits, drinks and desserts with xylitol (sweetener), will make people feel bloated and hinder normal sleep.

4. Leftovers

Many old people are afraid of waste and always eat leftovers at night. Especially, the fish and meat with high protein content may deteriorate, which may also lead to bacterial infection and further induce pancreatic lesions.

5. Alcoholic drinks

Drinking alcohol before going to bed will make many harmful substances in the wine accumulate in the body, poison the body, damage the retina, reduce the resistance, and obviously aggravate snoring and sleep apnea syndrome. Therefore, try to ensure that you don't drink alcohol within 4-6 hours before going to bed, and you can have less entertainment at night.

6. greasy food

greasy food includes not only fried food, but also some animal offal with high cholesterol content. These foods will increase the workload of the intestine, stomach, liver, gallbladder and pancreas, stimulate the nerve center and affect the quality of sleep. In particular, the "three highs" crowd should be strictly controlled.

3. Foods that help sleep

1. Almonds

Almonds are not only rich in nutrients such as protein and vitamins, but also contain tryptophan and magnesium, a good medicine for relaxing muscles, just like honey. Eating regularly helps to relieve anxiety and sleep. At the same time, almonds are also good for heart health and can help you "clean" your intestines.

2. Bananas

Bananas are actually "sleeping pills" wrapped in peels. Besides complex amines and N- acetyl -5- methoxytryptamine, they are also rich in magnesium which can relax muscles.

3. Warm milk

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. And calcium can help the brain make full use of this tryptophan. Putting mild milk in a bottle will bring you a warm feeling of returning to your childhood and gently tell you "relax, everything is fine".

4. Chrysanthemum tea

Chrysanthemum tea has become the first choice for preparing tea drinks before going to bed, mainly because of its soft sleeping effect, which is the best natural prescription for calming the mind.

5. Honey

A large amount of sugar has an exciting effect, but a small amount of glucose can prompt the brain to secrete orexin (phenyldihydroquinazoline), which is a newly discovered neurotransmitter related to thinking response. So dropping a few drops of honey into warm milk or vanilla tea is also helpful to relax before going to bed.

6. Potatoes

A small baked potato will not damage your gastrointestinal tract. On the contrary, it can remove acid compounds that prevent tryptophan from playing a hypnotic role. If you mix warm milk to make mashed potatoes, the effect will be even better!

7. Whole wheat bread

A piece of toast, with tea and honey, can help the human body release an insulin, which enables tryptophan to reach the human brain and be converted into serotonin there. It's like someone whispering in their ear, "It's time for bed".

8. Oatmeal

Oatmeal is a valuable bedtime product, which is rich in N- acetyl -5- methoxytryptamine. Boil a small bowl of cereal and add a little honey to mix it. Try chewing hard, it's enough to fill your teeth. 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.

9. Yogurt

Yogurt can not only eliminate fatigue, but also be easier to absorb after fermentation, which is also beneficial to clean the stomach.

11, vinegar

If people are in a state of tension for a long time, the body will produce a lot of lactic acid, resulting in tension fatigue. Acetic acid can not only inhibit the production of lactic acid, but also accelerate the oxidation of lactic acid, eliminate or reduce the tension fatigue, and make people fall asleep easily.