For office workers, eating is a headache. Breakfast has been in a hurry, and lunch is made do outside. When eating, I was exhausted and my body was extremely dissatisfied. I really want to have a big meal to comfort myself. Women who are afraid of being fat have deep scruples at the thought of a sumptuous dinner, lest their waistlines increase; At the same time, housewives are full of worries. Is it appropriate for the husband with hyperlipidemia and fatty liver to eat such dinner?
I'm full, it's too late, and I don't exercise at night, for fear of affecting my health; I am not hungry, but I am afraid of malnutrition, physical decline, and I am too hungry to sleep at night. How to solve the dilemma of eating?
Here are some suggestions for you to create the most popular way to eat for your body.
First of all, when is the right time to have dinner? Ideally, at least 3 hours before going to bed. At this time, there is not much food left in the stomach, which will not affect the quality of sleep at night. Having time to do some activities between dinner and bedtime will also reduce the risk of getting fat. In other words, if you rest at night 10, then dinner should be at 6-7 pm.
The second thing to discuss is how full you are. If the throat is 10 full, then a normal dinner should be 7 full. The so-called 7-point fullness means that the stomach hasn't felt bloated, there is no sense of burden, and the appetite has weakened. I habitually want to eat more, but if I took the food away at that time, I wouldn't feel sorry and I wouldn't feel hungry before going to bed at night. If you need to lose weight, just eat until you are 5 minutes full. In other words, the hunger has basically disappeared, but there is still an obvious appetite and I want to eat some more. Maybe a little hungry before going to bed.
The third factor that must be considered is whether there are activities in the evening. If it is moderate exercise, such as doing radio exercises and walking, you can do it 20 minutes after dinner. For activities such as running or yoga, it is best to take 1.5 hours after meals, and ideally after 2 hours. Because the stomach is no longer heavy at this time, it will not affect digestion, and it will be easier to exercise. If you do some exercise at night, you don't have to starve yourself at dinner. As long as you eat lightly, you can prevent weight gain.
Then, what we need to figure out is how to make people stop talking easily and still feel satisfied when they are 5-7 minutes full. Need to work hard on ingredients and cooking methods.
The ingredients for dinner should not be greasy most of the time. Fat steak and braised pork are actually not suitable for eating more at dinner. If you really like it, you can only eat it once in a while, or take two bites to add some flavor. If you switch to stewed chicken, steamed fish, beef sauce and boiled shrimp, the fat content will be much less, but due to the high content of protein, it is not advisable to overdo it for dinner. Meat, fish and seafood should not exceed 1 two.
In contrast, those ingredients that are not easy to eat for breakfast and lunch are worth adding to the menu at dinner. People seldom eat vegetables in the morning, and it is usually difficult to eat enough vegetables at noon because they eat out or make them in a hurry. If dinner is completely omitted, the number of vegetables eaten a day will be pitiful, which will not reach the health goal of 500 grams of vegetables a day. For example, it is difficult to eat coarse grains, beans and potatoes outside. If you have time to cook at night, you can make up these ingredients that are very beneficial to prevent many diseases. Using them instead of white rice and steamed bread can not only improve satiety by eating less, but also change the taste and bring new dietary fun.
If you really want to eat a diet meal in the evening, you don't have to be completely hungry. You can consider fruit+yogurt, coarse grain bean porridge+vegetables, beans+nuts+vegetables, potatoes+bean products+vegetables.
Example of diet dinner recipes
Milk hibiscus and egg soup
Diet dinner 1. Oats, red dates, soybean milk, black sesame, cashew nuts, spinach and steamed diced lotus root.
Oat and jujube soybean milk: soybean 15g, oat 10g, jujube 10g, made by soymilk machine.
Black sesame, cashew nuts and spinach: 200g of spinach is cooked and cut into pieces, and roasted cashew nuts and cooked black sesame are each 1 spoon.
Steamed diced lotus root: sliced fresh lotus root 150, steamed and decorated with a little medlar.
Nutrition reminder
1 Lotus root contains more starch and fiber. Cooked lotus root does not hurt the stomach, is resistant to hunger and is not easy to gain weight, so it is used to replace the staple food. Blanched spinach tastes good and is rich in antioxidants, which can also be used to replenish the volume. After adding nuts, the taste is better and vitamin E is increased. If you drank a cup of soybean milk at that time, you can keep a cup half an hour before going to bed to prevent hunger. Although it is big and full, its energy is very, very low, which is especially suitable for slimming dinner.
If the cashews in the market are salty, spinach can be put with little or no salt. Adding some oil to spinach before blanching can improve the taste and facilitate nutrient absorption.
Weight loss dinner II. Milk custard+yogurt (100g, full-fat, original flavor)+assorted fruits (300g, according to your preference).
Milk custard: skim milk 100g, eggs 1. Add a little salt, sesame oil and chopped green onion, mix well and steam.
Nutrition reminder
1 Egg custard is simple to operate, rich in taste and abundant in vitamins and calcium. Eating a slightly salty low-energy custard can bring the feeling of dinner. When there is no salty taste at all, many people will feel that their appetite is not satisfied.
2 You can take the yogurt out of the refrigerator and warm it first; Eat a bowl of hot custard first, then eat yogurt and fruit, and your stomach will feel better.
Weight loss dinner 3. Cold seaweed+sauce beef+big salad+oatmeal rice porridge.
Mix seaweed: 1 spoon dried seaweed (or Undaria pinnatifida, kelp, etc. ) soak and wash, add a few drops of sesame oil to fruit vinegar or balsamic vinegar.
Sauced beef: 30 grams of beef made by ourselves or bought from abroad, sliced, dipped in a little garlic vinegar juice and sprinkled with a little chopped green onion.
Braised lettuce, chickpeas, purple cabbage and sweet pepper, with appropriate amount of white rice vinegar, sugar, salt or soy sauce and walnut oil.
Oat and rice porridge: 50 grams of oats and rice each, 8 times of boiled porridge.