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How to eat dinner to be healthier?
Dinner is a very common way of eating in life. Eating dinner correctly can bring more benefits to health, but many people have health problems in dinner. So how to eat dinner can be healthier? What are the foods suitable for supper? Let's learn more about the serious diet for dinner and what foods are suitable for eating at night.

1, the dietary principles of dinner

First, it is forbidden to eat too much at dinner: eat early at dinner and suffer from 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 period of calcium excretion is usually 4-5 hours after eating. If the dinner is too late, when the peak period of calcium excretion comes, people have gone to bed and fallen asleep, and urine will remain in the urinary tract such as ureter, bladder and urethra, which can not be excreted in time, resulting in the continuous increase of calcium in urine, which is easy to deposit and form small crystals. Over time, it will gradually expand and form stones. Therefore, it is more appropriate to have dinner around 6 pm.

Second, it is forbidden to eat too much meat at dinner: eating vegetarian food at dinner prevents cancer.

Dinner must be vegetarian, with foods rich in carbohydrates as the main food, while protein and fats should be eaten as little as possible. If you eat too much fat, your blood fat will increase. Research data show that people who often eat meat at dinner have 2-3 times higher blood lipids than vegetarians. Carbohydrate can produce more serotonin in the human body, which plays a calming and calming role, 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 can't be absorbed by the human body, which will deteriorate and produce toxic substances such as ammonia and hydrogen sulfide, which will stimulate the intestinal wall and induce cancer.

Third, do not eat too much at dinner: eat less at dinner and sleep well.

Compared with breakfast and Chinese food, dinner should be eaten less at night without other activities, or at a later time. If you eat too much dinner, it can 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 can make the stomach swell and oppress the surrounding organs. The intense work of the stomach, intestine, liver, gallbladder, pancreas and other organs after meals will send information to the brain, which will cause the brain to be active and spread to other parts of the cerebral cortex, inducing insomnia.

2, eat midnight snack when staying up late

Midnight snack is a habit, for some people. For overtime beauty, midnight snack is a physical need to replenish energy. However, how to eat a healthy and happy midnight snack, but also meet the needs of beauty, not getting fat and other human needs, the "know-how" is indispensable.

Staying up late and working overtime will inevitably supplement your strength by eating supper at night. Slimming supper is the best choice unless you don't want to keep in good shape.

1, red bean porridge: The alkaloid contained in red beans can promote large intestine peristalsis, increase urination, reduce constipation, and help remove lower body fat.

2, papaya salad: papaya contains a unique proteolytic enzyme, which can remove the fat accumulated by eating meat; Its pectin component is an excellent intestinal lavage agent, which is conducive to eliminating waste in the body.

3, kiwi fruit: kiwi fruit is rich in vitamin C, but also rich in fiber, which can accelerate fat decomposition and avoid excessive body fat accumulation.

4, grapefruit: grapefruit is extremely low in calories and rich in potassium, which can reduce the fat accumulated in the lower body and the salt that makes the lower body edema, which is conducive to stovepipe.

3. What is suitable for dinner?

1, after 8 pm, eat fruit.

Slimming bananas are actually "sleeping pills" wrapped in peels. Besides stabilizing serotonin and melatonin, they also contain magnesium which can relax muscles. In addition, eating bananas before going to bed will not cause obesity, because it is low in calories and rich in dietary fiber, which can promote defecation.

2, low-fat or defatted yogurt or milk, yogurt is not enough, can be supplemented with jam.

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. Rest assured, drinking milk before going to bed will not only make you fat, but also supplement the calcium in your body.

Soymilk is rich in calcium, so drinking soy milk at night can compensate for the demand for calcium at night. Of course, soybean milk is also rich in protein and other ingredients, which can supplement the human body's needs after a hard day's work. It is not easy to drink soybean milk within two hours before going to bed, because the body can't fully absorb it, which will cause accumulation in the body.

In addition, don't drink too much soy milk at night. One cup of disposable tea cup is enough. Don't drink it when you hear that you can supplement calcium. Calcium supplementation needs to be made up slowly. Just drink some every day. It is best not to put sugar in soy milk at night. Natural soy milk actually tastes good, but putting sugar is easy to destroy its nutrients.

3. Mild low-sugar fruits and vegetables such as peaches, pears, cucumbers and tomatoes.

If you are really hungry, eat some fruits and vegetables, but remember to choose some fruits and vegetables with low sugar content, otherwise the sugar will not be consumed completely when you sleep and will become fat.

4, tremella, lotus seeds

Traditional health diet varieties such as tremella and lotus seeds do not contain sugar and fat, and they are not afraid to eat at night. However, the added sugar will be converted into fat after entering the body, which may cause the body to gain weight.

5. Honey

Put a little honey into your warm milk or herbal tea. Some glucose can stop your brain from producing vegetarian food, which is a recently discovered neurotransmitter related to staying awake.

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

Everyone knows the secret that potatoes can lose weight, but do you know? It can also help you sleep!

It can remove acids that interfere with sleep-inducing chromamine acids. In order to achieve this effect, you only need to mash the baked potato and mix it with warm milk to eat.

A small baked potato won't 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. Oats

Oat is a valuable bedtime snack, 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 cavities. Have the effect of losing weight!

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.

8. Almonds

Almonds contain both tryptophan and magnesium, a good medicine for relaxing muscles. So eating a small amount of nuts that are good for heart health is another coup of hypnosis!