Because most people are busy with work during the day and can't have a proper meal, they focus all their attention on dinner. So, how can you have a healthy dinner without gaining weight?
Four major taboos to be aware of when eating dinner
1. Too much processed meat increases cancer risk
Barbecued meat is the main star on the dinner table for many "meat lovers." Eating too many barbecued and smoked meat dishes for dinner, such as red sausages, grilled meat, etc., is not only nutritionally poor but also affects digestion. During the grilling process, the "Maillard reaction" occurs, which, while fragrant, affects the digestion and absorption of protein. In addition, when meat dominates dinner and there is a lack of vegetables, and physical activity is reduced, it can easily lead to obesity and even increase the risk of malignant tumors such as breast cancer and colorectal cancer.
Therefore, dinner gatherings should try to stay away from barbecued meat. People with high blood pressure, coronary heart disease, and the elderly with weakened digestive and absorption functions should pay special attention. It is best to use cooking methods that are low in oil and salt, such as stewing, boiling, and braising.
2. Skipping dinner makes your stomach hungry and overburdens your nervous system
The "no food after noon" method is very popular in weight loss circles. This kind of dietary habit doesn't reduce fat, it reduces your health. The time for the stomach to empty food is about 4 to 6 hours. After emptying, the stomach continues to secrete gastric acid. Without food to neutralize it, the gastric acid will erode the gastric mucosa for a long time. Most women who lose weight by not eating staple foods for dinner do not increase their intake of animal foods or soy products, or they only increase a small amount of low-carbohydrate foods like vegetables, tomatoes, and cucumbers. This leads to a severe decrease in protein intake and also causes deficiencies in various vitamins and minerals. Furthermore, people who work overtime consume a lot of energy. Not having dinner will keep the nervous system in a state of excitement, preventing it from resting normally and affecting work and study efficiency the next day.
3. Excessive drinking harms the nervous system and damages the liver and stomach
Whether happy or sad, inviting a few friends for a "big drink" is the choice of many. Experts say that alcohol can cause the human nervous system to go from excitement to high inhibition, and in severe cases, it can damage the normal function of the nervous system. Although beer has a lower concentration than liquor, after entering the stomach, it can reduce the secretion of prostaglandin E in the stomach wall, causing gastric mucosal congestion and edema, leading to loss of appetite and upper abdominal fullness. Drinking liquor and beer together is even more terrifying, as it accelerates the penetration of alcohol from the liquor throughout the body, harming organs such as the liver, stomach, intestines, and kidneys. Someone who gets heavily drunk after dinner is very prone to accidents in their sleep.
Therefore, it is best not to drink alcohol, especially within 4 to 6 hours before bedtime. If a drinking gathering cannot be refused, it is best to have a glass of warm milk before drinking to protect the gastric mucosa. It should be noted that liquor and beer should never be served ice-cold. If you get drunk, you can drink some green tea to sober up. A moderate amount of red wine is much better than liquor or beer.
4. Eating leftovers often can be a concern for nitrites
Nitrites combine with amines in the stomach to form nitrosamines, which are Class 1 carcinogens. Some lazy and frugal people eat leftovers from lunch for dinner. A domestic scholar once conducted an experiment: leftover lunch was put in the refrigerator, and after 6 hours (at dinner time), it was taken out and reheated. It was found that the nitrite content had increased, with stir-fried greens increasing by 16% and braised pork by 70%, exceeding the national "Limits for Contaminants in Food." And after 18 hours (at the next morning's breakfast time), the nitrite content of all dishes exceeded the national standard. Therefore, it's best to cook just enough for one meal. If there are leftovers, they should be cooled and put in the refrigerator immediately. The storage time should not be too long; it is best not to leave them for more than one meal, and preferably to eat them within 5 hours. Fish, shrimp, crab, and shellfish, which are high in protein, should be finished in one meal, as eating leftovers is not good for the pancreas. Meat must be heated thoroughly, preferably for more than 10 minutes, or in the microwave for more than 1 minute. Do not eat leftover rice soaked in hot water or vegetable soup, to ensure it is heated completely.
Dietary principles for a healthy dinner
1. Simplicity and quantification are key
Compared to breakfast and lunch, dinner should be simpler. Generally, it is required that the energy provided by dinner does not exceed 30% of the total daily dietary energy. When it's unavoidable to eat unlimited dishes, ensure the intake of staple foods. Staple foods should be "quantified." Healthy adults should have at least 300 grams per day, and this amount can be appropriately reduced for dinner. On the other hand, when choosing staple foods, it is best to lean towards coarse grains that are easy to digest and retain nutrients well.
2. A vegetarian dinner is healthier
Dinner should be predominantly vegetarian, focusing on foods rich in vitamins and carbohydrates, and you should especially increase the intake of fresh vegetables while minimizing the intake of excessive protein and fatty foods. Dinner must be given proper attention, but the quantity should not be large, nor should it be a feast of meat and fish. There should be at least two types of vegetables at dinner to increase vitamin intake and provide fiber. In addition, the amount of flour-based foods can be moderately reduced, and it's okay to eat some coarse grains. A small amount of fish can also be consumed. If you can go for a walk 40 minutes after dinner, it will be very beneficial to the digestion and absorption of food.
3. Light, low-fat, and easy to digest
Dinner should be light. Pay attention to choosing low-fat and easily digestible foods, and do not eat too much. Excessive nutrition at dinner will lead to the accumulation of indigestible fat in the body, causing obesity and affecting health. Eating dinner too late, for too long, or too much is not good for sleep, as it can easily cause indigestion and insomnia.