Sihai network

The importance of having a good dinner is dinner really that important?

Do you really think it doesn't matter if you don't have time for breakfast or dinner in the normal working group? Or because of the irregular working hours, sometimes you eat a lot at night and don't exercise. Is that ok? Look at the following research~

Dinner, determine your weight and longevity!

A health expert in the United States said: the role of dinner, one fourth is to maintain life, three quarters is to maintain the income of doctors. Scientists have found that one of the causes of many diseases is bad eating habits at night. If you eat the wrong dinner, you will find many diseases.

One

Dinner and obesity

According to statistics, 90% of obese people are due to eating too much and too much dinner. In addition, they have little activity at night and low energy consumption. The excess calories are synthesized into fat under the action of insulin. Over time, obesity is formed.

Many friends who are dieting to lose weight ignore the importance of dieting for dinner. They don't eat breakfast or Chinese food, but they have a big meal in the evening. As a result, they lose weight more and more.

Two

Dinner and diabetes

Long term over full dinner, often stimulate a large number of insulin secretion, it is easy to increase the burden of islets, accelerate aging, and then induce diabetes. Obesity can also lead to diabetes.

Three

Dinner and cancer

If the dinner is full, the protein food can not be completely digested, and under the action of intestinal bacteria, toxic substances are produced; in addition, the small amount of activity and sleep make the intestinal wall creep slowly, prolong the time of toxic substances staying in the intestinal tract, and increase the risk of colorectal cancer.

Four

Dinner and urinary calculi

The peak period of calcium excretion is four or five hours after dinner. If dinner is too late, when the peak period of calcium excretion comes, people usually go to sleep. So urine retention can not be timely discharged from the body, resulting in the continuous increase of calcium in urine, it is easy to deposit down to form crystals, long-term accumulation is easy to form stones.

Five

Dinner and hyperlipidemia

If high protein, high fat and high calorie diet is used for dinner, it will stimulate the liver to produce low density and very low density lipoprotein, thus forming hyperlipidemia.

Six

Dinner and hypertension

Dinner content if partial meat food, coupled with sleep blood flow slow down, a large number of blood lipids will deposit in the vascular wall, and then cause small artery contraction, make peripheral vascular resistance increased, easy to make blood pressure rise suddenly, also accelerate the arteriosclerosis process.

Seven

Dinner and atherosclerosis and coronary heart disease

If the diet of dinner is inclined to high fat and high calorie, it can cause the increase of cholesterol and induce atherosclerosis and coronary heart disease; another main cause of atherosclerosis is the deposition of calcium in the wall of blood vessels, so the abundant food, delicious food, satiety and late dinner are one of the main causes of cardiovascular disease.

Eight

Dinner and fatty liver

If you eat too well or too full for dinner, the concentration of blood sugar and fatty acids will accelerate the synthesis of fat. In addition, the small amount of activity at night will also accelerate the transformation of fat, which is very easy to form fatty liver.

Nine

Dinner and acute pancreatitis

Overeating at dinner, coupled with drinking, can easily induce acute pancreatitis, even shock and sudden death in sleep.

Ten

Dinner and Alzheimer's disease

If you eat too much dinner for a long time, the gastrointestinal tract and nearby liver, gallbladder, pancreas and other organs are still in operation during sleep, which makes the brain unable to rest and the blood supply to the brain insufficient, thus affecting the normal metabolism of brain cells and accelerating the aging of brain cells. According to statistics, young people often have a full meal, and they have a 20% chance of suffering from Alzheimer's disease in old age.

Eleven

Dinner and sleep quality

The abundant and full dinner will inevitably cause the stomach, intestines, liver, gallbladder, pancreas and other organs to continue to work and transmit information to the brain during sleep, so that the brain is always excited, resulting in dreaminess, insomnia, and long-term neurasthenia and other diseases.

I don't eat breakfast, but I have fatty liver

Yesterday, after reading the viewpoint put forward by the so-called American expert, Xiao Zhu, a Nanjing guy (pseudonym), immediately thought of himself. After graduation, 28 year old Zhu worked as a salesman in an enterprise in Nanjing. He got up early in the morning and had to squeeze the subway to work. He basically had no time for breakfast. At noon, because there was no restaurant in the office building where the company was located, most of the time, he and his colleagues could only eat boxed lunch or noodles and wontons on the street. Sometimes he ran away from customers outside, which was also a hurry. Inviting customers to dinner is usually arranged in the evening, sometimes there are three or four days a week, and they drink and socialize outside in the evening. Because of the lack of food during the day, he was hungry at four or five o'clock in the afternoon, and the food became worse at night.

When he just graduated from University, Xiaozhu was still a pretty little student with only 130 Jin. After five years of work, although he was promoted to manager, his weight soared to more than 160 Jin. At last year's reunion, everyone said that he was the most changed one. Unit organization physical examination, the doctor told him that he had fatty liver, blood lipid is not normal.

'seriously, I didn't eat much more. "Zhu recalled that when he was in college, he ate a lot of rice, but at that time he liked sports and often played football. He summed up that he ate too much in the evening and lacked exercise. Now, Xiao Zhu has tried to reduce the chance of eating out. Not only that, he has also set up a fitness card with only one purpose, that is, to 'slim down'.

The "gorgeous dinner" caused a lot of diseases, some of which were fatal

'for most office workers, although they all know that breakfast is very important, there are no conditions. They can eat breakfast and lunch casually. Only in the evening can they have enough time to prepare dinner. Wang Chunxiang, director of the Clinical Nutrition Department of Zhongda Hospital Affiliated to Southeast University, told reporters that as a result, there will be a particularly rich dinner. In fact, such a dinner will also have a greater burden on our bodies.

After a large amount of food enters the body, the blood glucose concentration rises, which stimulates excessive insulin secretion. In addition, people don't have the habit of exercising after dinner, and their energy consumption is very low. The excess energy is then converted into fat and stored in the body under the action of insulin. As time goes by, it's no wonder you're not fat.

A lot of animal fat in greasy food makes your blood thick and easy to adhere to the wall of blood vessels, forming atherosclerotic plaques. Blood vessels, like the sewer blocked by thick sludge, become blocked, which can lead to a variety of cardiovascular and cerebrovascular diseases.

At present, studies have found that dinner is also related to the occurrence of colorectal cancer. Experts say that if you eat too much dinner, protein food can not be completely digested. Under the action of intestinal bacteria, toxic substances are produced. In addition, the small amount of activity and sleep make the intestinal wall creep slowly, prolong the time of toxic substances staying in the intestinal tract, and increase the risk of colorectal cancer.

In addition, many people still have the habit of eating late at night. In addition to causing digestive tract diseases, eating too late and too full can also cause the disorder of people's biological clock and lead to insomnia.

The ratio of three meals should be controlled at 3:4:3, drink more milk and eat less meat

We all know such a proverb: "eat breakfast like a king, eat lunch like a princess, eat dinner like a beggar, that is to tell everyone to reasonably allocate the proportion of meals. Wang Chunxiang, director of the Clinical Nutrition Department of Zhongda Hospital Affiliated to Southeast University, said that according to the Chinese nutrition dietary guidelines, the best proportion of three meals a day is' 343 ', that is, 30% for breakfast, 40% for lunch and 30% for dinner.

What kind of dinner is scientific and healthy? Experts say that the first thing to do is to change the habit of having a big dinner and eating supper before going to bed. In the choice of animal food, we should increase the food with low fatty acid but high protein, such as fish, poultry, lean meat and so on. Try to eat less or no fried or barbecue food. Director Wang Chunxiang said that for people who are already overweight, they can replace meat with a cup of milk or yogurt at night to get protein.

Second, dietary fiber has a strong water absorption capacity or water binding capacity, which can increase the volume of stomach contents and increase the sense of satiety, making it easier to eat less dinner. We should appropriately reduce the intake of staple food, give priority to Cereals, increase corn, oats and other ingredients, and replace edible oil with vegetable oil.

Third, half an hour after dinner, you can increase some fitness activities for yourself, such as walking or dancing.

In addition, it should be noted that it is more appropriate to eat dinner around 7 o'clock. Try to eat less spicy and flatulent food such as pepper, garlic and onion, which will cause stomach burning and indigestion and affect the quality of sleep.

Eat fruit with soup before meal, not fried barbecue

'I seldom socialize outside in the evening. If I have to eat outside, I will drink some soup or eat some fruit before dinner, which can reduce my calorie intake. 'director Wang Chunxiang said that in addition, he would choose more vegetables to eat at the table.

Director Wang said that she ate very light at home in the evening. For example, you can save an egg in the morning for the evening, make a plate of scrambled eggs with tomatoes or eat it with the bottom bar. Try to choose 'white meat' for meat dishes, such as eating a small piece of fish. In addition, I will eat more seaweed food, such as kelp soup.

In addition, as a nutritionist, she is determined not to eat fried and barbecue food, and she never drinks milk tea and other drinks on the street.

Have a good dinner and keep up with your health. Nutrition experts summarize the following four ways to eat a healthy dinner, which can make your dinner more healthy:

① It's better to eat less for dinner than to eat too much.

② Dinner time before 7 o'clock is the most healthy.

③ Eat more vegetarian and less meat for dinner.

④ Eat less high fat, high heat, high calcium, easy to flatulence food.