Six points to pay attention to in healthy dinner

1, seven days a week, the dinner menu must be colorful, and each dinner needs two vegetarian dishes, 1 vegetarian dishes, 1 soup, 1 bowl of rice;

2. Eat a small amount of wine every day, generally below 50 ml;

3, the daily intake of oil is generally not more than 25 grams, that is, within half a second;

4, healthy catering advocates drinking tea, but tea should not be too strong, because strong tea contains a lot of caffeine;

5, do not advocate eating too spicy, but green peppers can be eaten because they are rich in vitamin C and good nutrients;

6. Use less condiments in catering. It is recommended to eat more natural foods instead of pursuing taste. At the same time, there should not be too much salt in the catering.

Food unfit for dinner.

1, sweet potato, corn, peas and other gas-producing foods will produce more gas during digestion. When sleeping, undigested gas will cause abdominal distension and hinder normal sleep.

2. Spicy food such as pepper, garlic and onion. A few days ago, an Australian study showed that after eating spicy food, the body temperature will rise in the first cycle of sleep, which will lead to a decline in sleep quality. It can also cause heartburn and indigestion in the stomach and affect sleep.

3. Too greasy food such as pork. Because greasy food will increase the workload of the stomach, liver, gallbladder and pancreas during digestion, stimulate the nerve center, keep it working, and lead to insomnia.

4. Broth. When eating, it is not necessarily a good thing to treat yourself with a pot of steaming chicken soup and ribs soup. Broth is greasy and high in calories, and it is the easiest to get fat. Not suitable for eating at night. It is best to eat it in the morning or at noon. At this time, you might as well choose some mushroom soup.

5, coffee, strong tea, cola and other foods that excite the brain. Especially some people who are particularly sensitive to caffeine may be excited for a longer time. In addition, caffeine also has diuretic effect. Drinking too much coffee can easily make people urinate more and interfere with sleep.

6. wine. Although alcohol can make people fall asleep quickly, it keeps them in a shallow sleep period and it is difficult to enter a deep sleep period. Therefore, even after a long sleep, drinkers will still feel tired after waking up.

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Busy urbanites eat breakfast and lunch casually, and all the deficits will be supplemented by dinner. Over time, the dinner has become the dinner in people's eyes, and many social activities, talks, parties and other activities are arranged at the dinner. However, nutritionists are worried about this phenomenon of overeating at dinner.

Dinner should be moderate.

Guijie Street at night, under the bright red lanterns. This is the most prosperous time of the day in this famous dining street. It is regarded as a paradise for entertainment and parties by many people, and people will come here for dinner at night. Such frequent dinners are bound to greatly increase dinner intake. Yu Kang, deputy director of clinical nutrition department of Peking Union Medical College Hospital, said: "Dinner must be less." Otherwise, excessive energy intake will lead to obesity, which will lead to other related diseases.

Due to busy work, many people often have no regular dinner, sooner or later, and even many people go to bed hungry. In this regard, Yu Kang said: "Dinner can be skipped, but it should be light." If the dinner is greasy, excessive oil intake will lead to increased blood lipids, which in turn will lead to atherosclerosis and coronary heart disease. Excessive intake of protein will increase the metabolic burden of gastrointestinal tract, liver and kidney, which is very harmful to patients with liver and kidney diseases.

Dinner should not be rushed.

With the disorder of work, more and more people have lunch and dinner. Those office workers who need to work overtime often can't go home for dinner, so they can only buy a box lunch in a small restaurant or fast food restaurant near the office and solve it in just fifteen minutes. At home, I have no appetite except sleeping.

Experts believe that these small restaurants often use strong condiments, and it is easy to get angry if they often eat this box lunch, resulting in symptoms such as sore throat, oral ulcer, toothache, abdominal distension and constipation. Moreover, a "quick fix" dinner is not conducive to digestion, and putting into work immediately after eating will increase the burden on the gastrointestinal tract.