What food is healthier to eat at night?

Dinner time should be based on dinner time. Ideally, there should be at least 3 hours before bedtime, that is, if you go to bed at 1 1, then you should finish your meal before 8 o'clock.

You should eat seven minutes full for dinner. It is recommended to eat seven minutes full for a normal dinner. The general feeling is that my stomach is not swollen yet, so I can eat more, but it doesn't matter if I get up and take my food away, and I won't be too hungry before going to bed.

A healthy dinner has a secret. Healthy and nutritious dinner is mainly to add ingredients that are not easy to eat in brunch!

1. vegetables

Breakfast is in a hurry, and we seldom eat vegetables specially. Takeaway lunches are usually just decorations. Therefore, vegetables should be supplemented for dinner to achieve the goal of one catty a day ~

2. Coarse grains

Coarse grains, potatoes and miscellaneous beans help to lose weight, relieve constipation and prevent three highs. Dinner is an alternative to white rice and flour as a healthy staple food.

3. Bean products and mushrooms

These nutrients can help prevent many chronic diseases and improve the nutritional density of dinner.

An example of a healthy dinner: If you suffer from obesity, diabetes, hyperlipidemia, hypertension, gout and other diseases on weekdays, the strict degree of diet control is not only to eat less snacks, drink less sweet drinks and eat less meat. ...

About the author: Chen

Master of Nutrition and Food Hygiene, Southern Medical University; National second-class public dietitian

Director of Guangdong Medical Trace Elements Society; Five students from Wang Xingguo Nutrition Training Class.

I have been a nutritionist in the health management industry for 7 years … and I am still tossing in the big health industry!

Keywords: dinner for weight loss: simple and low calorie

Low calorie, weight loss, collocation ... Well, I feel very similar to myself recently:)

It is not advisable to eat food with too much fat and starch for dinner. I usually estimate that I don't have much time to cook, so I suggest going to the cafeteria to solve the dinner. The food in the canteen is so rich and convenient that you don't have to cook and wash dishes yourself. Ha ha ha, lazy people like me like eating canteens very much. ω ? )

Vegetables: It is better to eat boiled or stir-fried. It is recommended to eat more vegetables, tomatoes, cauliflower and cucumbers. ) carrots, radishes, onions and green peppers are actually good if they are not annoying. It is said that eating celery is good for losing weight, but I really don't eat this dish. I can eat it if I like. ...

Meat: Personally, fish and chicken are better, and shrimp is also good. If you eat fish, you can cook it but don't fry it. Chicken (the canteen seems to prefer to divide the chicken into different parts to cook different dishes. It is best to choose chicken breast or light, some greasy chicken is not recommended)

And eggs, which I think are very good food. Protein is rich in content, delicious and full. You can buy it in the canteen. Boiled eggs, steamed eggs, sunny side up, scrambled eggs, all kinds of eggs are delicious. The most recommended is scrambled eggs with tomatoes and bitter gourd (please ignore those who don't like bitter gourd ~).

Coarse grains: you can eat sweet potatoes, corn, taro and miscellaneous grains porridge, which is healthy, full and low in calories, and the canteen is also easy to buy. You can use coarse grains instead of rice for dinner, which will make you feel full and hungry less quickly.

Milk: Yogurt is a good choice, with low calorie, easy absorption and strong satiety; For milk, it is recommended to drink skim milk for dinner, and you can use full fat and skim for breakfast. Full-fat milk is nutritious, but if the food you eat in a day contains enough fat, it is better to drink skim milk.

These are the common types of canteens. As long as you control the total calorie intake, eat more vegetables with high protein and low fat, and eat more miscellaneous grains as the staple food, you can mix them freely. As for the topic, I think it doesn't matter if you eat some salt in moderation, just drink more water and eat less sugar.

The topic asked about collocation, so I made a list of collocations that I ate more ('``).

Boiled vegetables+boiled eggs/sunny side up+sweet potatoes/corn.

Boiled vegetables+sweet potatoes+skim milk

Fried flowers+steamed eggs

Scrambled eggs with tomatoes and eggplant with beans (I like both dishes very much)

Scrambled eggs with tomatoes+boiled vegetables

Boiled vegetables+braised fish

Scrambled eggs with bitter gourd and tomato

Boiled vegetables+boiled vegetables+boiled eggs

……………………

Personal collocation is more casual, and you can eat whatever you want. The taste is light, and I like to eat less oil and salt instead of spicy food, which may not be in line with other people's tastes (just like my sister can't eat tasteless or tasteless things, so I like it very much, so I call her a freak).

You can prepare these in the dormitory when you don't want to eat in the canteen.

Oatmeal, there are many kinds of oatmeal, just pick the one you like. Oatmeal is high in calories, but it is easier to get full. My dormitory prepares Quaker original instant oatmeal, which can be eaten in hot water, which is convenient and fast.

Skim milk or skim milk powder, I prefer milk powder when it is cold. You can soak hot milk in hot water or oatmeal, and you can eat milk oats in one to two minutes ~

Fruits: apples, tomatoes, kiwis, grapefruit, etc. Bananas are easy to fill your stomach, but pay attention to adding sugar.

Miscellaneous grains powder: There are many miscellaneous grains powder online, so you can buy one or two bags to go back to the dormitory for meal replacement. I bought peanut powder, black bean powder and red bean coix seed powder (saying that black bean powder tastes really bad after soaking ...), but I think these miscellaneous grains powder are easy to fill. Two or three spoonfuls of powder are full after soaking in hot water, but the taste is average, and the taste of miscellaneous grains is not sweet or salty. However, peanut powder is high in calories. I don't want to soak it. I just add a little when I eat oatmeal or yogurt. Peanuts are delicious and healthy, but you really can't eat more T_T to lose weight.

Fruit salad, with yogurt instead of salad dressing, will be ready soon, and the calories will be much lower without salad dressing.

Above, milk oatmeal/miscellaneous grains powder+appropriate amount of fruit, convenient to eat, healthy and not greasy.

Yogurt+oatmeal+a little peanut powder+dried fruit/fruit, I have no resistance to this combination at all. Buy a bottle of yogurt, pour it into a cup, two teaspoons of oatmeal, one teaspoon of peanuts, a handful of dried cranberries or blueberries or some fresh grapes and tomatoes. After eating, I am super full and very satisfied () If you don't want to eat so much, you can just eat yogurt and oatmeal for fear of high calories ~

If there are some small appliances, rice cookers or induction cookers for cooking in the dormitory, your dinner is infinitely possible.

The following is a simple and quick dinner made with rice cookers and cookers:

Miscellaneous porridge: red beans, black beans, coix seed, black rice, black glutinous rice, rice, oats, millet, etc. You can cook it in it. Add some brown sugar to taste sweet, add some salt to taste salty, taste tasteless without seasoning, and adjust the taste of a pot of porridge casually ~ (wash the materials in advance, add water, adjust the cooking time regularly before class, and go back to the dormitory after class exercise)

I have made eight-treasure porridge with many kinds of ingredients. A search on the internet will introduce a lot. Usually eat red beans, peanuts, lotus seeds, black glutinous rice, japonica rice, red dates, longan, red beans, lentils and barley. There are also eight-treasure porridge ingredients prepared directly online, which are delicious, sweet and salty.

Oatmeal porridge, when cooking porridge, add raw oats without salt instead of rice as a side dish, and my parents will eat it at home at night.

Black glutinous rice porridge, boiled with red beans, red dates, codonopsis pilosula, black glutinous rice and rice, and finally added with brown sugar.

When the red bean paste/green bean paste is cooked, you can put the eggs in it. After the eggshell is cracked, you can pick it up and shell it, then put it in and cook it together. It is delicious. After cooking, you can cook some vegetables and eat them together. By the way, boiled bean paste with lotus seeds is really delicious.

Chicken porridge, cooked with chicken breast. I often cook this porridge for me when I go home. I like it very much (hmm) ... chicken breast should be cut into small pieces and then marinated with some seasonings in advance.

Preserved egg and meat porridge, first cook porridge, add marinated lean meat or chicken breast when the porridge is half cooked, then add half or one chopped preserved egg (preserved egg is put according to the weight of porridge), and put ginger slices. If you don't want bacon, you can also use preserved egg porridge directly. Boil it and add some salt.

Miscellaneous grains rice/brown rice+chicken breast+vegetables, this is also easy to cook in one pot, but the cooked rice will be delicious. The general practice is to cook with brown rice or other miscellaneous grains, cut chicken breast into small pieces, marinate it with seasoning for half an hour to an hour in advance, then pour the marinated meat and seasoning into the rice to cook, then chop the washed vegetables, and pour the cut vegetables into the rice when the rice is almost cooked. If you like eggs, you can put an egg in the rice at the same time. After the meal is cooked, stew it for another ten minutes and you can eat it. Rice will have very fragrant meat and vegetables.

Coarse cereals rice/brown rice+eggplant, eggplant washed, whole rice and water steamed together. When the rice is cooked, it will smell of eggplant. Eggplant can be picked up and poked with chopsticks, and added with salt, soy sauce and garlic.

Boiled eggs or steamed eggs, steamed eggs can put some mushrooms or minced meat, which is delicious and will be steamed in about ten minutes.

Boil all kinds of vegetables in water or stir-fry them. Buy several kinds of vegetables and fry them together. No matter what you do, they are delicious.

Boiled sweet potato, purple potato, taro and corn

Noodles, spaghetti, cook yourself some minced meat ketchup and eat together. I often eat this at home. ...

Tomato and egg noodle soup and laver and egg noodle soup are also very good. Cook the soup and put it in the washed vegetables, then add the cooked noodles until the vegetables are cooked.

The staple food can be served with vegetables and eggs. Many dishes are good to cook, but I haven't cooked them myself in the dormitory for a long time. I think there are really infinite possibilities to complement the combination. Eat whatever you want, control the total calories, eat healthy food and exercise more ~

Eating less at dinner is part of a healthy diet. But it is not enough to eat less for dinner. What you eat for dinner is also very important.

For example, some people only eat fruit for dinner, or use meal replacement powder instead, some people only eat soup or porridge, and some don't even eat dinner. Are these practices healthy or harmful to health?

Do you want to have dinner? There is an "eight-hour eating method" in the weight-loss industry, which focuses on eating for eight hours and not eating for the remaining 16 hours, that is, only eating breakfast and lunch.

Taoist health pays attention to "no food in the afternoon" and stops eating after noon.

It seems that you can lose weight and keep fit without dinner.

If you just gain a little weight and skip dinner, you may have a more obvious effect in a short time. However, once dinner is resumed, it will rebound quickly. If you are seriously obese, skipping dinner will not only drive you crazy, but also cause more serious problems.

Taoist health "do not eat in the afternoon", there are supporting methods, people practice every day, practice standing piles, practice breathing, cultivate the mind, do not eat in the afternoon, to meet physical needs.

The ancients used to have "two meals a day", and ordinary people didn't eat dinner. However, the ancients did "work at sunrise and rest at sunset". They went to bed after dark, and of course they were not hungry.

And we modern people, more thoughts and desires, these psychological exercises are not only physical consumption. Moreover, modern people go to bed late, go to bed early after 10, and sleep everywhere after 12. If you don't eat dinner, your body can't hold on.

For most ordinary people, eating is a must. However, some people who skip dinner do have different effects. This needs to be judged according to one's own actual situation, not blindly or forcibly, nor just by pursuing a single index such as weight and blood lipid, but by the comprehensive reaction of the whole body.

How much is dinner? Many people will say "eat well in the morning, eat well at noon and eat less at night". This is an incisive summary of three meals a day.

But I eat less at night. How much do you want to eat?

Generally speaking, we advocate 7 or 8 minutes full for each meal, and the energy distribution ratio of three meals a day is 3: 4: 3.

But if you need to lose weight, or people with poor digestive function, you can only eat 5 or 6 minutes full for dinner, and the energy distribution ratio of three meals a day is 4: 4: 2.

Is it better to eat fruit or meat for dinner? For people who want to lose weight, they may think that eating fruit is better than eating meat. Fruit is low in calories. Many people who lose weight even eat fruit for three meals a day.

Regardless of whether all fruits are low in calories. Eating fruit alone, with single nutrition, can't guarantee health from the beginning. Losing weight must be based on health.

Fruit contains a lot of water. Eating too much fruit at night may cause you to get up at night and affect your sleep. In the long run, kidney deficiency and edema may be caused by imbalance of water-liquid metabolism.

Fruit has a high sugar content, so eating too much fruit at night may not necessarily reduce calorie intake.

The fruit is cold and the night is cloudy. It is afraid of cold. Eating too much fruit at night will hurt the body's yang, leading to yang deficiency or phlegm-dampness constitution.

Meat is not necessarily high in calories. The fat content of lean meat of various animals is not high, but the protein content is relatively high, and they are all high-quality protein, which can provide high-value nutrition for the body.

Don't eat dinner, or just eat fruit for dinner, which provides insufficient nutrition for the body. When sleeping at night, the body needs to break down its own fat and protein to supply energy.

At first glance, it seems to be beneficial to lose weight. However, the metabolism of fat is usually not as complete as that of carbohydrates, and ketone bodies will be produced. If ketone bodies accumulate in large quantities, it will lead to ketoacidosis, which is a common and serious complication of diabetic patients.

Moreover, if the body decomposes its protein, the basal metabolic rate will decrease, that is, the energy needed by the human body will decrease, so you have to eat less to maintain the energy balance. Then, the result may be that you will consume more energy when you are hungry.

As the saying goes, "How to lose weight without eating" is not a joke.

Protein and carbohydrates provide the same amount of calories. protein takes a long time to digest, so people who sleep late will not feel hungry. If you don't eat dinner or only eat fruit for dinner, and stay up late, you may have a strong sense of hunger before going to bed at night, which will make you feel uncomfortable and even unable to sleep; If you eat, you are more likely to get fat, which will affect your sleep and health. It's really a dilemma, riding a tiger is difficult.

But it doesn't mean that the more protein, the better. If the protein is too high, it will not only increase the burden on the kidneys, but also increase the burden on the spleen and stomach.

What's better for dinner? "Grain is a nutrient". For ordinary people, there should be an appropriate amount of whole grains for three meals a day. However, don't choose flour and rice, especially for dinner. Coarse grains are rich in dietary fiber, which can prolong digestion time and release sugar more slowly, which not only reduces the fluctuation of blood sugar, but also prolongs satiety, and will not lead to the embarrassment of hunger before going to bed.

The benefits of high-protein food have been mentioned before. All kinds of animal lean meat, eggs, soybeans and bean products are high-protein foods, which are suitable for dinner.

Fish, shrimp and eggs, in particular, are not only high in protein, but also more digestible than other animal foods, so they are suitable for dinner.

However, soybean is easy to produce gas, and excessive consumption may lead to flatulence, especially at night, so don't eat too much soy products.

It is not suitable for eating fruits at night, but you can eat vegetables. Vegetables, like fruits, are rich in dietary fiber and vitamins, and are a good supplement to meat and grains.

In particular, mushrooms are more nutritious than ordinary vegetables, so it is a good choice to ensure nutrition on the basis of eating less at dinner. Such as auricularia auricula, Lentinus edodes, Flammulina velutipes, Pleurotus ostreatus, Tricholoma matsutake, hazelnut and so on.

What should I eat less for dinner? "If the stomach is not harmonious, it will be restless." If you eat too much greasy or indigestible food at night, your stomach will still be full when you sleep, which will affect your sleep. Many people are restless, like dreaming at night, or seem to be asleep but can't sleep, and some people even can't sleep all night, which may be related to eating too much and being too greasy.

Children sleep dishonest at night, toss and turn, grind their teeth, night sweats, scream, or stay in food. Let children eat less, eat food that helps digestion, and rub their stomachs more, so as to sleep well.

It is cloudy at night, and it is difficult for the body to resist the cold. Eating too much cold food at dinner will make your body more vulnerable to cold. For example, some people eat fruit and drink milk at night, which is especially easy to get up at night. Some people even dare not drink porridge or soup at night. Most of these people are weak in yang, and at night, yang "gets off work" and there is no way to transport water.

Most fruits are raw and cold, so it is not suitable for eating fruits at night. If you want to eat, don't be greedy. Try a little.

At night, Yang should be restrained. If you eat too much spicy and loose food, it will run counter to the laws of the human body. If you don't accept the sun be the spirit, you will want to sleep but can't sleep at night, and even get upset and hot.

Therefore, there is a folk saying: "Eat ginger and ginseng in the morning and ginger and arsenic in the evening." It is not that ginger at night becomes as toxic as arsenic, but that ginger will make people's yang diverge, and when it is time to converge at night, it will let the gas disperse, which will affect human health.

Therefore, it is not suitable to eat spicy hot pot, spicy crayfish, barbecue and other foods at night, and occasionally solve the problem.

What is a healthy dinner?

You can eat some fruit before dinner.

We can eat bananas or half an apple before dinner. These are all correct practices. Eating fruit before meals can make people feel full, suitable for people with good digestion and good appetite. People with poor digestion but poor appetite can't eat normally if they eat fruit before meals.

For children, it is best not to eat fruit before dinner, because it is easy to cause malnutrition and affect children's development.

2. The staple food for dinner should be as simple as possible.

Many families will choose to eat big fish and meat at dinner, regardless of whether the stomach can accept it.

Normal dinner should choose some low-calorie foods, such as coarse grains, which contain dietary fiber, less oil and are easy to absorb. Dietary fiber can also increase gastrointestinal activity and help digestion, but even so, the intake of staple food should be controlled.

Patients with gastric ulcer must eat coarse grains in moderation, because a large amount of dietary fiber may stimulate the stomach.

Try to eat porridge for dinner

Eating porridge for dinner will make you feel full, because porridge contains more water, and people with weak digestive system can cook porridge softer. You can also add some digestible ingredients to the porridge and cook it together. People with high blood sugar must control the intake of porridge, because drinking porridge is easy to make blood sugar rise faster.

You can have some cold dishes for dinner.

You can eat some cold dishes made of vegetables for dinner, which not only retains the nutrients in vegetables, but is easier to digest than big fish and big meat. You can also choose some dark green vegetables for dinner. These vegetables are rich in vitamin C and chlorophyll. People with a bad stomach should try not to eat raw tomatoes and cucumbers.

Little friends who ask this question should have their own requirements and pay more attention to health. Then I'll talk about my own ideas.

What food is healthier to eat at night? Eating low-carbon water and low-fat food at night will be healthier. You can eat sweet potatoes, millet porridge and the like on the staple food. It will nourish your stomach and make you feel full.

Eat more vegetables, fish, beef, etc. Have some soup. Just have some fruit after dinner. Try to eat as little as possible at night and have a light diet.

The principle of three meals is to eat well in the morning, eat well at noon and eat less at night. Now more people do the opposite. They don't eat in the morning They grab something to eat at noon. But revenge at night, barbecue, crayfish, mala Tang, coke Sprite, milk tea and ice cream. They eat anything that stimulates the taste buds. In fact, it is particularly unfavorable for gastrointestinal digestion.

You still need to exercise restraint. Try to reduce the burden on your stomach and eat something healthy.

I've seen it all. If you agree with me, please give me a compliment. If you have different suggestions and ideas, please see me in the comments section. I am Baoye, a woman who loves to cook.

2018-01-14 official account of Dalian nutritionist club