Not easy to get dinner in six patients

Health proverb say: "eat a good morning, at noon to eat at night to eat less." But now many people are used to "sloppy breakfast, lunch deal, dinner rich", which frequently turn to people's health "red." How to scientifically and healthy to eat dinner?
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Many people have "dinner syndrome"

For office workers, hurried breakfast, lunch, casual, dinner tables have to have a hearty meal, be considered worthy of a day of stomach wronged. As everyone knows, this "good lunch, evening make it up," the practice of most beverages, called "dinner syndrome" positive people are quietly hit a new disease.



As the growing appetite dinner, meal time extension, many urbanites frequent insomnia, memory loss, do not want to eat breakfast and progressive weight gain and other symptoms, a long time will lead to many digestive system, cardiovascular system diseases. Not long ago, Shanghai, the major holiday in Hospital obesity clinic survey showed that 90% of the obese from eating dinner unreasonable. This is mainly due to people dinner, a "four-off" phenomenon. Particularly those engaged in marketing, sales and technical work of white-collar, often due to reasons such as entertainment or overtime work, dinner's "four-off" is even more prominent.



　　Eat too late.

　　Modern family dinner time is generally delayed, and some even eat in the evening until eight or nine. Children busy with work, the elderly and other family back together and he likes to eat, dinner postponed again and again. In fact, the best time for supper at 20 o'clock, so make sure you go to bed between 2-4 hours interval. This can greatly reduce the incidence of urinary tract stones.



　　Had meat to eat.

　　"Work until late every day, the evening always want to make it up on the day without food. If there are no lavish dinner, always feel that loss fast enough." Medical study found that eating meat or fish dinner, people who regularly eat vegetarian than people lipid Middle School four times.



In nutrition, the dinner should be as fatty foods less, account for around 25% of the entire dinner is about energy, protein accounted for 12%, while the rest is carbohydrate, as light, it can be a little more vegetables and whole grains, etc., so that no three-high, but also prevent cancer.



　　Overeat.

　　"A little dinner, live to the Ninety-nine." People sleep at night to rest, physical activity reduced to the minimum, if the dinner intake of nutrients over the course of time piled up body fat, the body will gain weight, while increasing the burden on the heart, to the adverse health factors. Too full to eat dinner, but also there abdominal distention, affect the gastrointestinal digestive organs to rest, cause gastrointestinal disease.



　　Eat too casual.

　　Office workers who need to frequently work overtime can not go home for dinner, only in fast food restaurant near the office called a take-away, in just fifteen minutes a hasty settlement. This "quick fix" type of dinner, the least conducive to digestion, immediately after meals to work, but will also increase gastrointestinal burden.



Not for dinnerEasy to get the six patients

Many years ago, also as a lunch meal, and now gradually being broken this habit, dinner seems to be the most important meal of the day. This "compensated" dinner to eat more, be careful get involved in a disease.


　　More than a dream.

Will increase the burden of gastroenteritis fed dinner, and oppression caused by the surrounding organs, such information will be passed to the brain, exciting "wave" Once spread to other parts of the cerebral cortex, it will make people do all sorts of dreams. Nightmare not only make people feel fatigue, sleep well, over time can also cause nervous.



　　Obesity.

People are generally less active at night, energy consumption is low, a large number of synthetic fat excess energy to gradually make people fat.



　　Hypertension.

Blood flow velocity in slow sleep, eating too much meat dinner, long-term will be deposited in such a large blood vessel wall, causing atherosclerosis, makes easy to get high blood pressure and coronary heart disease.



　　Diabetes.

One long-fed dinner will be repeated stimulation of insulin secretion in long period of time can cause metabolic disorders, often lead to diabetes.



　　Stones.

According to the determination of human urinary peak is generally four to five hours after eating, if the dinner too late, will postpone urination until midnight or even early morning peak, when people fast asleep, often do not get up to urinate, which makes the high concentration of calcium and retention of urine in the bladder, and the formation of uric acid combined with calcium oxalate. Over time it will form a urinary tract stones.



　　Cancer.

After dinner, reduced activity, there must be part of the Digest can not be absorbed. These substances by anaerobic bacteria in the role of the large intestine, producing harmful substances. Reduced bowel movements during sleep, contributes to these substances remain in the intestine of the time, prompting increased incidence of colon cancer.



Best to choose a noon meal

Chinese New Year, friends and relatives began to raise a round of dinners, often choose the time in the evening. In fact, the dinner should be arranged in the afternoon. This is because, even if a little gathering to eat more than usual, after an afternoon of consumption, it would not be affected much.


If the last resort in the evening dinner, it's best to advance some of the time, select five or six o'clock in the better, as far as the end of two hours after a meal can drink yogurt or appropriate to do a minor sport, not to asleep within 2 hours after the meal.



Should choose a light, juicy and easy to digest food, so at night add to the gastrointestinal tract, heavy burden. First of all to do with meat and vegetables, meat dishes do not exceed the amount of copies of each half, the amount of vegetables per person less than 1. If you feel rich enough, you can also add some semi-semi-prime meat dishes, but the pure vegetarian best to account for 1 / 3. Can point disk green vegetables, red vegetables, edible fungus, you can also add some root vegetables and soy products.



In the meat dish, the fish and other aquatic products recommended choice, or a relatively low fat white meat. In addition, although beef is red meat, but its fat content is also low compared to pork, you can choose. At the table, to remind ourselves just every kind of meat dish a folder chopsticks, a maximum of 3 chopsticks. By quantity, the average person a dish. If it is about 4, the proposed point of a cold dishes, 3 hot dishes; if the 10 or so, the proposed point of 3-4 ,6-7 cold dishes hot dishes.



A small bowl of rice on fasting may wish, or a small bowl. This will reduce the waste of protein, but also alleviate the problem of greasy food Shang Wei, do not use high in fat content of fried rice, throw cakes, snacks and other staple food instead of fried rice. The most suitable choice to drink red wine, but to pay attention to certain limits.



Six types of food not to eat dinner

More than 1 / 3 of people have complained about did not sleep well, fast pace of life, mental stress, impact of the disease ... ... but we often overlook one factor: eat right, but also let you sleep well. Life, there are several sleep "do not come together," the food.



Sweet potatoes, corn, peas and other gas production of food.

In the digestive process will produce more gas, until bedtime, digestion will produce gas bloating unfinished sense of disruption to normal sleep.



Pepper, garlic, onions and other spicy food.

Recently, a study in Australia, spicy food after the first cycle of sleep, body temperature will rise, will lead to reduced quality of sleep. Also make the burning sensation and stomach indigestion, thereby affecting sleep.


Pork too greasy food.

Because of greasy food in the digestive process will increase the intestines, stomach, liver, gallbladder and pancreas workload and stimulate the nerve center, it has been in working condition, leading to insomnia.



Broth.

Dinner, with a pot of steaming chicken soup, pork ribs soup treat yourself is not necessarily a good thing. Meat soup than oil, high heat, most likely to gain weight, not suitable for eating at night, choose to eat in the morning or afternoon is better. At this time, may wish to select some mushrooms soup.



Coffee, tea, cola and other foods that brain excitability.

Especially some who are particularly sensitive to caffeine, the time may last longer excited. In addition, there are diuretic effect of caffeine, too much coffee, easy to increased urination, which can interfere with sleep.



Wine.

Although alcohol can make people fall asleep quickly, but to sleep remained in light sleep, difficult to get into deep sleep. Therefore, even if drinking is a long time to sleep, wake up there will be tired feeling.



Eat more carbohydrates

Dinner food, not only beneficial to health, but also help you sleep.


Carbohydrate-rich foods.

Recent study found that rice is the best choice for supper, because it has a very good "hypnotic" effect. United States, "Journal of Clinical Nutrition" A study shows that the brain can induce the release of rice, two kinds of sleep-promoting chemical substances: tryptophan and serotonin, it makes it easier to fall asleep. In addition to rice, the bread is also a good choice.



Tryptophan-rich foods, including grains and cereals (millet, soybeans), bananas and seaweed.



Where millet is the best hypnotic device, because in all the grains, the most abundant tryptophan millet, millet also contains a lot of starch, food and clothing after eating a sense of easy to produce, can stimulate insulin secretion, improve access to the brain the number of tryptophan.



Containing vitamin B-rich foods.

Such as liver, milk, eggs and other foods rich in vitamin B12, can maintain the stability of neural function, help to eliminate anxiety and sleep. Wheat, cabbage and other foods rich in vitamin B6 can help in brain serotonin synthesis, helps to sleep.



Add a little water, microwave leftovers

Leftovers, leftovers how hot the most convenient? Most people will choose a microwave oven. According to the survey, the current major cities in the domestic household microwave oven has reached 60% penetration rate. Although the microwave oven more and more functions, but there are data show that these features less than 5% of the most widely used, including to the meat to thaw, heat milk, heating leftovers and so on.

　　

Although common features of microwave ovens are simple, but often been poor because of heat and time control, or not choose to heat the container and cause the loss of food and nutrition, and even harmful and carcinogenic substances.


　　Meat thawing temperature the lower the better:

Fully functional in the temperature setting on the microwave thawing have a special function, Chen Xiafei that without this feature, we must remember that the lower the better meat thawing temperature. Reference to the duration of thawing in the microwave oven manual, also refer to the size of the volume of thawed food.



Heat seal the staple food for 30 seconds:

Rice, bread and other staples after microwave heating often become dry and hard, in fact, it is people do not choose the right methods of heating caused by moisture loss. The best way is to put in the glass or bowl, cover, and then wrapped on the outside layer of food wrap, to fully seal. Heating time should not be too long, sufficient for 30 seconds to 1 minute.



There can not be prolonged heating leftovers MSG:

Microwave heat leftovers most convenient, but also less loss of nutrients. Meat leftovers such as chicken wings tip, chicken or fish head, tail and other parts too easy to cook, cover with aluminum foil wrap can achieve the purpose of uniform heating; and vegetable leftovers to avoid food dry, the best way add some water in the dish. Also, put MSG and chicken dishes not to prolonged heating, or make them into pyroglutamic acid sodium glutamate, harm to human health.



Avoid fried foods Zoom:

Fried food is best to use low-temperature heating. If the temperature is too high, can easily lead to bad fats, zoom, resulting in carcinogen acrylamide; high temperature oil spill chaos star, will increase the fire hazard.



Heat the milk up to a minute:

People who like to drink hot milk will tend to adjust very high temperature oven, heated to high temperatures will reduce the protein in milk, nutrient density decreased. Milk is best to use low-grade thermal heating time up to 1 minute.





Jian Kang Bowen :----------------------------------------------