The nutrients consumed at dinner will be absorbed and metabolized during sleep, so dinner is equally important for us. What should we eat for dinner to ensure health when we have little time and many social engagements?
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Three Principles of a Healthy Dinner
Breakfast is the most important meal of the day, and dinner is no exception. A common saying among the elderly is, "Eat breakfast like a king, eat dinner like a pauper," which means we should pay attention to having a light dinner. However, in today's busy world, people often don't have personal time until dinner, so they naturally indulge. Moreover, according to Chinese customs, most social gatherings and parties are scheduled in the evening, which significantly affects the healthy eating habits of modern people. Today, the editor will share some tips with you to help you enjoy a healthy dinner amidst a fast-paced life.
One, Eat a Light Dinner
In the evening, the insulin level in the blood peaks. Insulin can convert blood sugar into fat, which accumulates on the blood vessel walls and abdominal wall. If dinner is too rich, it can lead to obesity over time. Additionally, a prolonged, rich dinner can disrupt the body's natural biological clock, making it easy to develop insomnia. Generally, a dinner consisting of 100g of staple food like a steamed twisted roll, steamed bun, or rice, plus congee or noodle soup, and 50-100g of meat or poultry, 100g of fish, and some vegetables as side dishes, can meet the energy, volume, and nutritional needs of a normal person.
Two, Eat Dinner Early
Eating dinner too late not only makes you extremely hungry but can also lead to urinary tract stones. The body excretes calcium 4 to 5 hours after a meal. If you are already asleep by then, it will affect calcium excretion, causing a large amount of calcium to remain in the body, which can lead to urinary tract stones over time. In addition, consuming excessive protein from meat, eggs, and milk at dinner can lead to protein buildup in the body, easily raising cholesterol and inducing arteriosclerosis. Therefore, try to have dinner between 6 and 7 PM, and no later than 8 PM.
Three, Don't Eat Too Quickly
The editor fully understands the feeling of wanting to dive into food after a long day at work, but eating too quickly can lead to overeating and obesity. It can also disrupt the normal functioning of the digestive system, and insufficient chewing can make food chunks too large,加重 the burden on the stomach and intestines. Experts suggest chewing each bite 20 times before swallowing, giving the brain enough time to react and thus appropriately control food intake.
Four, Take a Walk After Eating
As the saying goes, "A hundred steps after a meal will lead you to ninety-nine." Many office workers who don't exercise for long periods suffer from indigestion and constipation. Going for a walk half an hour after dinner helps reduce the concentration of blood in the stomach and promotes gastrointestinal motility, aiding in the digestion and absorption of food.
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