Nowadays, the work pressure is great, and the pace of life is fast. Many people can't eat on time, especially for dinner, which is getting late. What's the harm of eating too late? When is the best time for dinner? Let's take a look and pay attention to dinner time.
The harm of late dinner
1. Leading to obesity. People are hungry for food for a long time. When they get home, they will eat whatever they catch. They prefer to eat junk food that is ready to eat. And a body is tired to make do with to finish dinner, a lot of people often is to wash simply next lie on the bed rest. As we all know, the increase of sugar and fat content in the blood after meals, coupled with lack of exercise and excess calories, will easily lead to obesity.
2. Increased risk of stroke. In 2011, a study released at the annual meeting of the European Heart Association showed that the later you eat dinner, the more likely you are to have a stroke. On the contrary, people who eat early and ensure that the time between eating and sleeping is more than 60-70 minutes can reduce the risk of stroke by 66%.
3. The risk of gastric cancer is high. A study of gastric cancer patients conducted by Tokyo University in Japan found that 38,4% of them ate too late or irregularly. According to the analysis of the researchers, the life span of gastric mucosal epithelial cells is very short, and they need to be renewed every 2-3 days. The renewal process is generally carried out at night when the stomach and intestine rest. For example, if the dinner is too late, the stomach and intestine cannot be rested, the gastric mucosa cannot be repaired in time, which may increase the risk of gastric cancer over time. If you often eat fried, barbecue and other food, the risk is higher.
4. Affect sleep. Gastrointestinal forced 'overtime' has a direct impact on sleep, leading to problems such as difficulty in falling asleep or having more dreams, shallow sleep or even insomnia. Over time, it makes people listless, even leads to memory decline, neurasthenia and so on.
5. High incidence of lithiasis. 4-5 hours after meal is the peak period of calcium excretion. If the dinner is too late, when the peak of calcium excretion comes, people have fallen asleep, urine can not be excreted in time, a large amount of calcium in urine will be deposited, which may form kidney, ureter, bladder and urinary tract stones over time.
6. Out of control. Hunger is easy to get people out of control, impatient, impatient, uncontrollable want to quarrel, scold others. According to the survey, "Lu Nu" phenomenon is closely related to hunger and hypoglycemia caused by eating too late.
7. Accident prone. Eating too late often means starving for too long. Not eating in time may lead to hypoglycemia, which is very harmful to brain function, can cause people's inattention, easy to make mistakes and accidents, and even lead to traffic accidents.
What if dinner is too late?
The busy work and the pressure of life make many people have to postpone the dinner time. Although there are many helpless, but the body is their own, everyone needs to take the initiative to arrange their own time. Experts give the following suggestions.
1. Best time: 6:30 p.m. It takes time for your stomach to digest food. You should try to have dinner at about 6:30 p.m. and it's better not to exceed 8:00 p.m. Because it is best to eat dinner 3-4 hours before going to bed, otherwise it will affect sleep, increase the risk of obesity and so on.
2. It's good to go home for dinner. Office workers should improve work efficiency, try to work overtime as little as possible, try to arrange social activities and meals at noon, and strive to go home on time for meals every day. Research shows that eating at home will be more nutritious, help to control weight and prevent a variety of chronic diseases. Eating at home can help children develop more reasonable eating habits, improve their academic performance, and make family relationships more harmonious.
3. Finish the nutritious dinner in a few minutes. Even if you are busy, you have to eat according to the order. Office workers can prepare some food in the office, such as oatmeal, milk powder, raisins, dried dates, nuts, fruits, etc., and make a nutritious dinner in a few minutes. For example, you can first make oatmeal with hot water, add some milk powder, raisins, walnuts, etc., and then add a fruit, which can basically guarantee nutrition. In addition, you can also prepare some food in the car, so as to improve blood sugar in traffic jams, relieve hunger and anxiety.
4. Take away is nutritious. Many people always want to wait for the busy end of eating, but do not consider the feeling of the stomach. If you have to work overtime, you should also order a take out, but you must give full consideration to nutrition, follow the principle of no fried food, ensure that there are vegetables and coarse grains, and it is better to match with a fruit. When ordering foreign fast food, it's better to give up fried food such as fried chicken and French fries, and change sweet drinks into hot black tea or milk that is not sweet; when ordering Chinese food, you should pay attention to meat and vegetable collocation, such as two steamed buns with three fresh fillings, with a bowl of rice porridge, and then a plate of boiled lettuce or kelp silk. The business and maintenance are relatively balanced. Steamed buns and dumplings are also good choices.
5. Four types of food to 'rescue'. If you can't eat on time due to various reasons and have to eat after 9 o'clock, you'd better choose grains, beans, milk and fruits, which are low in fat content, easy to digest and absorb, and won't bring burden to the gastrointestinal tract, such as millet porridge, hot soup noodles, pimple soup, etc.
What would you like for dinner?
1. Foods rich in tryptophan, including grains (millet, soybean), bananas, seaweed, etc
Among them, millet is the best hypnotic device, because millet is the most abundant in tryptophan among all grains, millet also contains a lot of starch, which is easy to make people feel full after eating, can promote the secretion of insulin, and improve the amount of tryptophan into the brain.
2. Foods rich in B vitamins
For example, animal liver, milk, eggs and other foods rich in vitamin B12 can maintain the stability of nerve function, help to eliminate anxiety and sleep. Wheat, cabbage and other foods rich in vitamin B6 can help the synthesis of serotonin in the brain and help to sleep.