How to eat the healthiest dinner?
Time: 3 hours apart
The ideal dinner time is at least 3 hours before going to bed. This can ensure that there is not much food left in the stomach when sleeping and will not affect the quality of sleep at night. There is also time to do some activities after meals, which helps to reduce the risk of getting fat. In other words, if you rest at night 10, then dinner should be at 6-7 pm.
Food: It is best to choose foods rich in tryptophan.
For example: millet, seaweed and so on. Tryptophan can produce melatonin which can regulate sleep. Eat more foods rich in vitamin B, such as milk, eggs, animal liver, wheat, cabbage and so on. Vitamin B helps to eliminate anxiety and help sleep.
Drink: Drink some honey or milk.
Glucose, vitamins, magnesium, phosphorus and calcium in honey can regulate nervous system function, relieve nervous tension, help maintain blood sugar balance at night and promote sleep.
Milk can clear the tension, which contains L- tryptophan, which promotes sleep, and has certain sedative and hypnotic effects. Drinking a cup of milk with honey before going to bed 1 hour is more conducive to sleep.
What happens when you eat too much for dinner?
1, suffering from stones and osteoporosis.
Eating food taken late at night often, on the one hand, because of the high urinary calcium content, people can't discharge it in time after sleeping, which promotes the concentrated deposition of urinary calcium and increases the formation of urinary calculi; On the other hand, the concentration of urinary calcium reduces the storage of calcium in the body, which can lead to osteoporosis and decalcification of bone. In addition, there will be relative water shortage after dinner, and bone water shortage can make osteoporosis.
2, cause neurasthenia
Nightingale can make the gastrointestinal tract swell, which will inevitably oppress the surrounding organs such as liver, gallbladder and kidney. These oppressive information will be transmitted to the brain, which can induce various nightmares in the early stage, listlessness and fatigue will appear over time, and eventually develop into neurasthenia.
3. Induce modern diseases and diabetes.
Too much dinner can obviously increase cholesterol and triglycerides in the blood and gradually deposit on the blood vessel wall, leading to arteriosclerosis and hypertension, and then develop into cardiovascular and cerebrovascular diseases and gallstones. In addition, there are many problems such as obesity, hypertension, pancreatitis, sleep quality and so on, so I won't go into details here.
Never eat dinner like this.
1, often eat leftovers, beware of nitrite.
Nitrite will combine with amines in the stomach to form nitrosamines, which is a first-class carcinogen. So it's best to cook it all at once. If leftovers are left, they should be put into the refrigerator immediately after cooling. The storage time should not be too long, and it is best to eat it within 5 hours.
Especially fish, shrimp, crab and shellfish, protein is the best. Otherwise, leftovers are not good for the pancreas. Meat must be heated thoroughly, preferably for more than 10 minute, or microwave 1 minute. Don't eat leftovers soaked in hot water or vegetable soup to avoid incomplete heating.
2. Excessive drinking will damage nerves, liver and stomach.
Alcohol can make the nervous system of human body from excitement to high inhibition, and even destroy the normal function of the nervous system in serious cases. Although the concentration of beer is lower than that of white wine, it can reduce the secretion of prostaglandin E in the stomach wall after entering the stomach, leading to congestion and edema of the gastric mucosa, loss of appetite and fullness of the upper abdomen. Therefore, it is best not to drink alcohol at dinner, especially within 4 to 6 hours before going to bed. If the wine bureau can't refuse, it's best to drink a cup of warm milk to protect the gastric mucosa before drinking.
3, do not eat dinner, hungry, nervous involvement.
The emptying time of food in the stomach is about 4~6 hours. After emptying, the stomach will continue to secrete gastric acid. If there is no food neutralization, gastric acid will erode gastric mucosa for a long time. In addition, because people who work overtime consume a lot of energy, skipping dinner will keep their nerves in a state of excitement and will not get a normal rest, thus affecting the efficiency of work and study the next day.
4, eating too spicy, hurting the stomach, disturbing sleep
The stimulating characteristics such as capsaicin contained in pepper will stimulate the tip of the tongue, and then stimulate the central nervous system of the brain and nerve endings in various parts of the body, leading to accelerated heartbeat, elevated body temperature and long-term excitement, which eventually leads to late sleep and poor sleep quality.
Therefore, spicy food is a minefield for dinner, especially for patients with stomatitis, pharyngolaryngitis, bronchial inflammation, peptic ulcer, gastroenteritis, cholecystitis, chronic pancreatitis and hypertension.
Eating too much processed meat will increase the risk of cancer.
For many carnivores, barbecue is the top corner of the table. Professor Zhou Chunling, a member of the Cancer Nutrition Support and Treatment Committee of the Anti-Cancer Association, said that eating too much barbecue and bacon, such as sausage and barbecue, for dinner is not only malnutrition, but also affects digestion. In the process of barbecue food, it will affect protein's digestion and absorption.
Therefore, dinners should be kept away from barbecues as far as possible, especially for patients with hypertension and coronary heart disease and the elderly with decreased digestion and absorption ability. Steaming, boiling and stewing with as little oil and salt as possible.