For a long time, people have been advocating eating less dinner, or refusing dinner directly and staying hungry for the night. In fact, this is wrong and harmful. You still have to eat rice, but you have to eat skillfully at dinner, which is healthy and not afraid of obesity. If you want to have a healthy dinner, you just need to try the following points, without adding fat or starving us at night.
First, how to eat dinner healthily
Have some fruit before dinner.
There are many fruits in the market in summer, so we have many choices. Eating a little fruit before meals can make us face the temptation of a big meal more bravely.
For example, we can eat a banana or half an apple, but don't squeeze it into juice, just wash the fruit before eating, because eating the whole piece can make us feel full, so we won't eat too much dinner unconsciously.
But people with poor appetite or digestive function had better not do this, because it will stimulate our stomach and easily cause nausea and discomfort.
Especially for children under the age of six, the gastrointestinal development is not fully mature, and the digestion and absorption function is very poor. Eating fruit before eating will seriously affect the intake of dinner, leading to malnutrition.
If you are a strong young man, you can eat a fruit before eating. You can not only enjoy delicious food, but also supplement vitamins and keep fit.
2. The staple food must be simple
The staple food for dinner is the biggest source of calories, so we must keep it simple in this respect, and it is best to eat miscellaneous grains or whole wheat food.
Many people like to choose greasy food for dinner, such as oil cakes, fried pumpkin cakes and other foods, which is a very unhealthy eating habit.
Eating coarse grains for dinner is rich in dietary fiber, which can effectively enhance gastrointestinal peristalsis and help digestion. Its satiety is also very strong, which is easy to signal that people are full and can control the intake of staple food well.
However, friends with stomach diseases or gastric ulcers should eat coarse grains in moderation to avoid a large amount of dietary fiber to stimulate our stomach.
In addition, it is best to mix all kinds of coarse grains, such as corn flour steamed bread, sweet potato, yam, etc., and the effect is much better than eating a single coarse grain.
3. Have some cold dishes for dinner
Eat more vegetables consciously at dinner, which can effectively reduce calories and ensure nutrient intake.
We'd better not eat those fried or fried dishes for dinner, because those foods are oily, so it's best to eat cold dishes for dinner.
We can eat some dark vegetables, such as spinach, Chinese cabbage and kelp, which are rich in vitamins and chlorophyll, and we can also eat some cucumbers, lettuce and tomatoes.
4. You can eat some fish.
The protein content of fish is 15%-20%, and the fiber of fish is short and slippery, which is easier to digest than other meats.
More importantly, the fat content of fish is very low, only 1%-3%, which is very suitable for people who are worried about gaining weight. Moreover, the main component of fish is long-chain polyunsaturated fatty acids, and there are many DHA commonly known as brain gold, especially marine fish, which accounts for 80% of the total fatty acids.
It is worth noting that EPA in fish can reduce blood lipid and prevent coronary heart disease, so eating fish for dinner is the first choice for meat food.
2. What foods are not suitable for dinner?
1. Potato+corn+pea
These foods will produce more gas in our body during digestion, and when we go to sleep, undigested gas will produce a lot of satiety, which will hinder normal sleep.
2. Pepper+Garlic+Onion
These foods are spicy. After we eat spicy food at night, our body temperature will rise when we sleep, which will lead to the decline of sleep quality, and will also cause burning sensation and indigestion in the stomach, which will seriously affect sleep.
3. Pork and other greasy foods
When the greasy food is digested, it will increase the workload of the stomach, liver, gallbladder and pancreas, but also stimulate the nerve center, seriously affect our sleep, and form a lot of fat in our body, leading to deformity and more and more meat on our body.
4. Broth
Many people think it is beneficial to have soup for dinner. In fact, it is good to drink vegetable soup at night, but you must drink less broth, because drinking hot soup for dinner is high in oil and calories, which is very easy to get fat.
5. Foods high in calcium
Many people think that eating some foods with high calcium in the evening will greatly supplement us. In fact, high-calcium foods such as shrimp skin and cartilaginous fish will accumulate in the kidneys and urethra after we eat them, because our internal organs are at rest at night, and it is easy to cause stones after a long time.
Conclusion: During the day, breakfast and Chinese food are easy to attract many people's attention, but we can't ignore dinner. Actually, dinner is also very important. If we want to have a good body, we must have a good sleep, and we must also have a healthy dinner. Eating the right dinner can not only ensure our health, but also not worry about getting fat. We don't have to sleep hungry every night.