Many diseases are the result of accumulated improper daily diet, especially for patients with high blood pressure, high blood lipids, high blood sugar, diabetes, and gastrointestinal diseases. One of the most important factors among these is improper dinner habits.
Chronic diseases such as hypertension, diabetes, cerebrocardiovascular diseases, and hepatobiliary diseases have shown a high incidence trend in the last decade, which is inevitably linked to improper dinner habits. In many families, dinner is a lavish affair with chicken, duck, fish, meat, and eggs filling the table. These are mostly high-protein, high-fat, and high-energy foods. This habit of making up for breakfast and lunch with dinner, and the one-sided pursuit of high-fat, high-protein foods, combined with insufficient exercise, is bound to plant a "time bomb" for future health.
The best time to eat dinner is around 6 PM, and eating a good, healthy dinner is not a difficult task.
First, eat less at dinner for a better sleep. The specific amount depends on each person's physical condition and personal needs, with the guideline being not to feel hungry. Dinner should never make you feel full, let alone stuffed. It's best to schedule dinner around 6 PM and not later than 8 PM. After 8 PM, it's best not to eat anything, except for drinking water. Moreover, do not go to bed within four hours after dinner, which allows the food to be fully digested.
Second, dinner should include foods rich in fiber and carbohydrates. You should have at least two types of vegetables for dinner, such as cold-dressed spinach, which can increase vitamins and provide fiber. You can reduce the amount of refined flour foods and eat some coarse grains instead. A small amount of fish can be consumed.
What foods should you avoid for dinner
Try to avoid fruits, desserts, and fried foods at night, and try not to drink alcohol. Many people have the habit of drinking alcohol with dinner, which is not beneficial to health. Excessive alcohol at night can hinder metabolism, and the stimulation from alcohol prevents the stomach from resting, leading to poor sleep. It is particularly important to note that you should not eat foods high in calcium for dinner, such as dried shrimp and small fish with bones, to avoid the risk of developing urinary tract stones.
Special Tip: For those who use their brains extensively, dinner is even more important
People who engage in long-term, high-intensity mental work need to supplement with acetylcholine to enhance memory. Here is a recommended nutritious dinner plan for mental workers: 100 grams of steamed crucian carp or plain-boiled tofu, 200 grams of cold-dressed celery or spinach, one cornmeal steamed bun, a small bowl of seaweed soup (without dried shrimp), or a bowl of purple rice porridge.