For a healthy person, eating supper can be said to be harmful, for example, it is easy to make people obese, affect sleep, and may also induce pancreatitis and diabetes. Can be like nurses, security guards, night editors, warehouse managers and other special types of work, often stay up late or work all night, not eating at night is really hungry, affecting work. Then, at this time, supper has become a necessity, and you should choose food according to the digestive law of the intestine.
The "three dimensions" of snack health
How much to eat: The closer you get to bedtime, the less you eat.
The closer you get to bedtime, the less you eat at midnight snack. But if you need to stay up late and sleep for a long time, you can eat more appropriately, and sometimes the weight can be the same as dinner.
This is because, if you fall asleep soon, human organs will also go to sleep, and protein, fat, sugar and other substances in food will be digested by the gastrointestinal tract and metabolized by organs such as liver and kidney. At this time, letting them start extra work will not only increase the burden, but also the work efficiency is not satisfactory. Studies have shown that eating midnight snack unscientifically is the inducing factor of obesity, urolithiasis, hypertension, coronary heart disease, pancreatitis, diabetes and other diseases.
But if I didn't fall asleep so soon, dinner would have been digested. In order to relieve hunger and maintain body energy, you can of course eat some. For example, if you stay up until 2 a.m. and eat more at night 10, even if it is as rich as dinner, it is understandable. Of course, under normal circumstances, the amount of supper is 50% ~ 70% of the amount of dinner.
Food type: milk, staple food, fruit.
The choice of food for dinner is more directly related to health. Experts suggest that you should choose light and digestible food for dinner. The three recommended snacks are milk (yogurt, soybean milk) and staple food (carbohydrates such as bread, steamed bread, biscuits, porridge, etc. ) and fruit. Each food is digested at a different speed in the stomach, and these three foods are easier to be emptied and will not burden the body. Let's analyze them one by one.
Many people think that eating staple food in the middle of the night is easy to get fat, which is wrong. In fact, eating any food is suspected of getting fat, and staple foods such as steamed bread, bread, biscuits, porridge, corn and sweet potatoes can quickly relieve hunger and can be digested and absorbed by the body in about two hours, so they are recommended foods for supper. But don't blindly choose bread and butter, lean porridge, fried rice and doughnuts. These foods all contain oil and meat. Because oil and meat are difficult to digest, for example, meat usually takes three or four hours to be digested and absorbed by the body. "The efficiency is too slow.
Milk, yogurt and soybean milk are high in protein content, have a calming effect, are digested quickly, and can be emptied by the body in about half an hour. Fruit can help you supplement minerals and vitamins, and can quickly replenish energy and digest quickly. You can choose your favorite fruit according to your preference.
Time: fast and early
The time to eat supper includes two requirements: first, eat fast, don't drink too much wine, the longer you eat while chatting, the more you eat, and the closer you get to bedtime, the greater the impact on your health; Secondly, take supper as far away from bedtime as possible, but people will not feel hungry soon after dinner, so if you stay up late, you can choose to eat supper in the middle between dinner and bedtime.
Modern people stay up until 1 1 or 12 in the morning, and midnight snack becomes a necessity. Then at this time, we must choose the eating time according to the digestive law of the intestine. Experts pointed out that from the perspective of gastrointestinal law, people will feel hungry after 4 hours of full meal when they are awake. Therefore, if you eat at 6 pm and go to bed around 10 at night, don't eat supper. If you go to bed at eleven or twelve in the evening, you can have a snack at eight or nine. And if you stay up until one or two in the morning, you can eat something around 10.
Tip: the principle of healthy midnight snack for pregnant women
1. If you want to eat a midnight snack just because you are hungry, it is recommended to finish it 2-3 hours before going to bed to avoid high-fat and high-calorie foods, such as fried food, pizza, snacks and junk food. Because greasy food will slow down digestion, increase gastrointestinal load, and may even affect appetite the next day.
2. The choice of snacks is digestible and low in fat.
Some people think that pregnant women can drink whole milk because of their high nutritional needs. In fact, whether it is full-fat, low-fat or skim milk, there is no difference in nutrients, the main difference is only the amount of fat. Milk fat only makes dairy products more fragrant, so when you drink low-fat or skim milk, you will feel thinner and less fragrant, and you will mistakenly think that its nutritional value is poor, which is actually incorrect; In addition, milk fat is mainly saturated fatty acids, which is unhealthy, so it is recommended to choose low-fat or skim milk.
3, eat these late at night, ok!
Fruit, whole wheat bread, oatmeal, yogurt.
Soymilk, low-fat milk, low-fat yogurt or nutritional supplements for mothers on the market.
4. A balanced diet can best provide complete nutrition.
According to the survey, as many as 56% of pregnant women are new mothers, and they are worried that their lack of food or eating enough will make the fetus stunted, so they think that eating more and supplementing more can give the fetus the best and most adequate nutrition. But do you really need to supplement so much nutrition during pregnancy? Is it nutritious to eat more?
In fact, the nutritional needs of pregnant women are not as much as expected. A considerable number of pregnant women eat high-calorie foods instead of high-nutrient foods, which leads to overweight women but relatively no weight gain of the fetus, or the overweight fetus leads to difficulties in production. The nutrition of pregnant mother and fetus is based on a balanced diet and diversified intake of various natural foods, which can provide complete nutrition for mother and fetus.
5. How to choose cookies when staying up late?
Cookies have become the choice of a considerable number of pregnant women for midnight snack because of their simplicity and convenience. There are many kinds of biscuits now, so pregnant mommy can pay more attention to the food nutrition label on the package, and quite a few health truths and traps are hidden inside. The album suggests that we should first look at the number of calories per unit weight, the ratio of fat to sodium content, and the types of food additives. And try to use natural biscuits with less additives. Secondly, the type of oil in biscuits is also very important. See if there are saturated fats and trans fats that can cause cardiovascular diseases, such as butter, tallow, lard, palm oil, coconut oil and hydrogenated fats (that is, trans fatty acids, such as milk marin, ghee, white oil and refined vegetable oil).