Chronic diseases such as high blood pressure, diabetes, cardiocerebrovascular diseases, and hepatobiliary diseases have been on the rise 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-calorie foods. This habit of making up for breakfast and lunch with dinner, while片面追求 (one-sidedly pursuing) the intake of high-fat and high-protein foods, combined with insufficient physical activity, is bound to plant a "time bomb" for future health.
It's best to eat around 6 PM. Eating a good and healthy dinner is not a difficult task.
First, eat less at dinner for better sleep. The specific amount should be based on each person's physical condition and personal needs, with the principle of not feeling hungry. You should never be full, let alone stuffed, after dinner. The best time for dinner is around 6 PM, and it should not be later than 8 PM if possible. After 8 PM, it's best not to eat anything else, except for drinking water. Also, do not go to bed within four hours after dinner, so that the food you've eaten can be fully digested.
Second, dinner should include foods rich in fiber and carbohydrates. You should have at least two types of vegetables at dinner, such as cold-dressed spinach, which can increase vitamins and provide fiber. You can reduce the amount of refined grains and eat some coarse grains instead. A small amount of fish is also acceptable.
Third, try to avoid eating fruits, desserts, and fried foods at night, and try not to drink alcohol. Many people have the habit of drinking alcohol at dinner, which is not good for health. Excessive alcohol at night can hinder metabolism, and the stimulation from alcohol prevents the stomach from resting, leading to poor sleep. Special attention should be paid to avoiding foods high in calcium at dinner, such as dried shrimp and small fish with bones, as they can easily cause urinary tract stones.
Those who use their brains extensively need to eat well for dinner
People who engage in long-term, high-intensity mental work need to supplement with acetylcholine to enhance memory. Here is a recommended dinner nutrition plan for mental workers: 100 grams of steamed crucian carp or plain braised tofu, 200 grams of cold-dressed celery or spinach, one cornmeal steamed bread, and a small bowl of seaweed soup (without dried shrimp) or a bowl of purple rice porridge.