The Chinese dinner is very rich, almost putting all the daily nutrition into the dinner. There is a wide variety of food to eat. Some people have a lot of meat and fish, while others do not have enough to eat. Moreover, the habits of having dinner are also very different. So, do you know what taboos to pay attention to when eating dinner?
Four major taboos to be alert to when eating dinner
1. Too much processed meat increases the risk of cancer
Barbecue is the main dish on the dinner tables of many "meat lovers". Eating too much grilled, smoked, and cured meat for dinner, such as red sausage, grilled meat, etc., is not only nutritionally poor but also affects digestion. In the process of grilling food, the "Maillard reaction" occurs. Although the smell is fragrant, it affects the digestion and absorption of protein. In addition, when meat dominates the dinner and vegetables are insufficient, 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 barbecue. Patients with hypertension and coronary heart disease, and the elderly with weakened digestive and absorption functions, should pay more attention. Try to use cooking methods with less oil and salt, such as braising, boiling, and stewing.
2. Not eating dinner makes the stomach hungry and strains the nerves
The "no food after noon" method is very popular in weight loss circles. This kind of eating habit does not reduce fat, but your health. The time for the stomach to empty food is about 4 to 6 hours. After emptying, the stomach will continue to secrete gastric acid. If there is no 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 and soy products, or only increase a small amount of low-carbohydrate foods such as vegetables, tomatoes, and cucumbers, leading to a serious decrease in protein intake and a lack of various vitamins and minerals. In addition, people who work overtime consume a lot of energy. Not having dinner will keep the nerves excited and unable to rest normally, affecting work and study efficiency the next day.
3. Excessive drinking hurts the nerves 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 by the gastric 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. It will accelerate the penetration of alcohol in liquor throughout the body, harming organs such as the liver, stomach, intestines, and kidneys. Some people get drunk after dinner and cannot wake up, which can easily lead to accidents in their sleep.
Therefore, it is best not to drink alcohol, especially within 4 to 6 hours before bedtime. If you cannot refuse a drinking party, it is best to drink 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 and beer.
4. Eating leftovers often be careful of nitrites
Nitrites combine with amines in the stomach to form nitrosamines, which are first-class carcinogens. Some lazy and frugal people eat leftovers from noon for dinner. A domestic scholar once conducted an experiment: putting noon leftovers into the refrigerator, and taking them out to be heated after 6 hours (i.e., dinner time), it was found that the nitrite content had increased. Stir-fried greens increased by 16%, and braised pork increased by 70%, exceeding the national "Limits of Contaminants in Food". And after 18 hours (i.e., the next morning's breakfast time), the nitrite content of all dishes exceeded the national standard. Therefore, it is best to finish cooking in one meal. If there are leftovers, they should be put into the refrigerator immediately after cooling down. The storage time should not be too long, preferably not left for the next meal, and it is best to be eaten within 5 hours. Fish, shrimp, crab, and shellfish with high protein should be finished in one meal, otherwise, eating them again is not good for the pancreas. Meat must be heated thoroughly, preferably for more than 10 minutes, or for more than 1 minute in the microwave. Do not eat leftover rice soaked in hot water or vegetable soup to ensure thorough heating.
Dietary principles for a healthy dinner
1. Simplicity and quantification are the main focus
Compared to breakfast and lunch, dinner should be simpler. Generally, it is required that the energy supplied by dinner should not exceed 30% of the total daily dietary energy. When it is 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 dinner can be appropriately reduced. On the other hand, in the choice of staple foods, you should try to prefer coarse grains that are easy to digest and retain nutrients well.
2. A vegetarian dinner is healthier
Dinner must be vegetarian-biased, focusing on foods rich in vitamins and carbohydrates, and especially should consume more fresh vegetables, and try to reduce the intake of excessive protein and fatty foods. Dinner must be taken seriously, but it does not require a large quantity, nor should it be a feast of meat and fish. There should be at least two types of vegetables at dinner, which can increase vitamins and provide fiber. In addition, the amount of flour products can be appropriately reduced, and some coarse grains can be eaten. A small amount of fish can also be eaten. 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 note that you should not eat too much. Excess nutrition at dinner will lead to the accumulation of unconsumed fat in the body, causing obesity and affecting health. A late, long, or overly full dinner is not good for sleep. It can easily lead to indigestion and insomnia.