Light dinner: dinner should be light, pay attention to choose foods with less fat and easy digestion, and be careful not to overeat. Overnutrition in dinner, the fat that can't be consumed will accumulate in the body, causing obesity and affecting health. The best choice for dinner: noodles, rice porridge, fresh corn, beans, vegetarian stuffed buns, side dishes and fruit platters. It is also good to drink a small glass of rice wine or red wine with meals occasionally. Pay attention to food collocation, including coarse and fine, dry and thin, meat and vegetarian, cold and hot. Food collocation is closely related to nutritional balance. For each meal, a bowl of instant noodles can only provide oil, a little protein and carbohydrates, so it is best to match a piece of fruit, a piece of meat or bean products, and supplement protein, vitamins and cellulose. For the choice of diet for a day, such as eating hamburgers and fried chicken for lunch, you should eat some light food for dinner, especially vegetables. Poultry meat refers to chicken, duck, goose, pigeon, quail and other meat. The protein nutrition of poultry meat is almost the same as that of coursed meat, but the content of saturated fatty acids is lower than that of livestock meat. Experts believe that eating poultry meat is more beneficial to health than eating livestock meat. Fish, fish muscle contains protein 15%-20%, and because the muscle fiber is short and smooth, it is easier to digest than auspicious meat and mixed meat. More importantly, the fat content of fish is only 1%-3%, and its main components are long-chain polyunsaturated fatty acids, such as EPA of eicosapentaenoic acid and DHA commonly known as "brain gold", accounting for 80% of the total fatty acids in marine fish. It is worth noting that EPA can reduce blood lipid and prevent coronary heart disease. DHA is necessary for the development of brain and retina of fetus and infant, so fish should be the first choice when choosing meat food. Vegetables, containing various minerals, vitamins and dietary fiber, play an important role in human physiological activities. Vegetables can be roughly divided into three categories: leafy vegetables (such as Chinese cabbage, amaranth and Chinese flowering cabbage), melon eggplant (such as green pepper, cucumber and tomato) and roots (such as potatoes and carrots). Vegetables can provide vitamins such as folic acid, carotene and B vitamins. Among them, vitamin C, carotene and folic acid are higher in dark leafy vegetables such as yellow, red and green. Green leafy vegetables are rich in minerals; However, oxalic acid in some vegetables (amaranth, spinach, cabbage, etc.) will affect the absorption of human body, so when cooking these vegetables, they should be blanched with boiling water first to remove oxalic acid. Experts suggest that adults should consume 500 grams of vegetables a day, of which 2/3 are leafy vegetables, and 1/3 are melons, eggplant and roots. Dinner and obesity: If you eat too much at dinner, the concentration of blood sugar, amino acids and fatty acids in the blood will increase, thus promoting the secretion of insulin in large quantities. Because people generally have less activity at night, the heat consumption is very low, and the excess heat synthesizes a lot of fat under the action of insulin, which gradually makes people fat. Therefore, middle-aged and elderly people should have a light dinner, and the calorie intake should not exceed 30% of the total calories in the whole day, which is beneficial to prevent and control obesity. Dinner and calculus: According to foreign experts' research, urinary calculus is related to dinner being too late. This is because the main component of urinary calculi is calcium, and the calcium contained in food is absorbed and utilized by the intestinal wall, and all the excess calcium is discharged from the urine. The peak of human urination is usually 4-5 hours after meals, but when dinner is eaten too late, most people stop doing activities and go to bed, so all urine produced after dinner will be stored in the urinary tract and cannot be excreted in time. In this way, the calcium content of urine in the urinary tract will continue to increase, and urinary stones will form over time. Matsushita Hospital in Japan has investigated 270 patients with urinary calculi, 97 of whom have dinner at 2 1 o, and 25 have the habit of going to bed after supper. Dinner and high blood pressure: Eating too much meat at dinner will not only increase the gastrointestinal burden, but also make the blood in the body suddenly rise. In addition, when people sleep, the blood running speed is greatly slowed down, and a large amount of blood lipids will be deposited on the blood vessel wall, thus causing atherosclerosis and making people very hypertensive. According to scientific experiments, the blood lipid of people who often eat vegetarian food at dinner is generally 2-3 times higher than that of people who eat vegetarian food, while people with high blood pressure and obesity will do more harm if they love vegetarian food at dinner. Dinner and coronary heart disease: excessive calorie intake at dinner can cause an increase in blood cholesterol; The high quality of dinner will stimulate the production of low density and very low density lipoprotein, and carry too much cholesterol to the arterial wall to accumulate, which has become another major cause of arteriosclerosis and coronary heart disease. Dinner and diabetes: If middle-aged people eat too much at dinner for a long time and repeatedly stimulate a large amount of insulin secretion, it often leads to premature failure of islet cells, and then diabetes occurs. Dinner and Intestinal Cancer: If most of the non-staple food in a day is eaten by one meal in the evening, and the activities are reduced, there must be a part of protein that cannot be digested, and a small part of digestive products cannot be absorbed. These substances are affected by anaerobic bacteria in the large intestine, which will produce toxic substances such as aminase and indole. These toxic products can increase the burden of liver and kidney and stimulate the brain. Intestinal peristalsis slows down during sleep, which relatively prolongs the stay time of these substances in the chest cavity, thus promoting the increase of the incidence of colorectal cancer. Dinner and sudden death: Too good and full dinner, plus too much drinking, can easily induce acute pancreatitis, which will make people go into shock during sleep, even strong people will die because they are not rescued in time. If the original stone incarceration, ascaris obstruction and chronic biliary tract infection occur in the ampulla of the biliary tract, it is easier to induce acute pancreatitis and die.