People's Daily: the relationship between dinner and weight and longevity. Fortunately, I know today.
Beautiful morning light, accompany you to read.
the function of dinner is to maintain life in 1/4 and to maintain the income of doctors in 3/4.
Dinner determines your weight and life expectancy.
A health expert said:
Scientific research has found that one of the causes of many diseases is poor eating habits at night.
if you eat the wrong dinner, many of the following diseases will come up.
Obesity has something to do with eating too good dinner
many obese people eat too much dinner, eat too much, and have little activity at night, low energy consumption, excess calories synthesize a lot of fat, and obesity is formed over time.
if the dinner is too full, it is easy to accelerate aging
if the long-term dinner is too full, the gastrointestinal tract, liver, gallbladder and other organs are still in operation during sleep, affecting the normal metabolism of the body and accelerating the aging of the body.
dinner is on the side of meat, and blood pressure rises
if the content of dinner is partial to meat, and the blood flow speed slows down during sleep, blood lipids will deposit on the blood vessel wall, which will cause the contraction of arterioles and arterioles. It's easy to raise blood pressure.
if the stomach works overtime, it will get sick
the gastric mucosa is very delicate. People who eat dinner too late, the stomach should also be added to the night shift, so that the mucous membrane can not be timely rest, repair, over time there will be stomach problems.
Food is too late to digest, which is not conducive to intestinal health.
eating dinner too late, too late for complete digestion, and because the intestinal peristalsis is very slow during sleep, these toxins stay in the intestinal tract for longer, which is not conducive to intestinal health.
accelerate vascular aging
eat too much dinner too late, cholesterol levels are more likely to increase, leading to arteriosclerosis. At the same time, the blood is concentrated in the gastrointestinal tract to help digestion and absorption, and the blood supply to the heart will be relatively insufficient.
disorder of metabolism, which is not conducive to sleep
eating dinner too late, will lead to metabolic disorder, feeling fatigue, dizziness, memory loss and thinking ability.
acid reflux often leads to gastroesophageal reflux
eating dinner too late will also cause gastroesophageal reflux disease. When people lie flat, the food in the stomach is easy to return to the esophagus, which stimulates the esophagus greatly and causes a variety of diseases.
what should I do if I am hungry? Keep the "two bottom lines"
someone will ask, what if I'm really hungry at night? The stomach can't hold up, but you will get sick if you are hungry.
it's not that you can't eat at night, but remember this bottom line:
first, you can't eat too much.
second, you'd better touch the following five things less.
less touching spicy food will irritate the stomach and intestines and affect sleep.
sticky food is easy to touch and heartburn.
less touch of gas-producing food, easy flatulence of stomach and intestine.
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drink containing alcohol should be touched less.
less contact with greasy food will not only increase blood lipids, but also increase digestive burden.
how on earth should I eat dinner?
1. What time do you eat?
it is recommended that there is an interval of at least 3 hours between dinner and bedtime. Generally speaking, the best time for dinner is from 6 to 8 p.m., and it is best not to eat after 8 p.m.
this can give the stomach enough time to digest and reduce the risk of gastrointestinal disease.
2. What to eat?
generally speaking, the food is balanced and diverse.
in the choice of staple food, coarse grain can be used instead of fine grain, which contains more vitamins and dietary fiber, strong sense of satiety and low energy, which is helpful to control the amount of dinner.
for vegetables and fruits, it is suggested that according to what you ate for breakfast and lunch, properly supplement the nutrients they lack, and try to maintain nutritional balance as far as possible.
eat more foods rich in B vitamins, such as milk, eggs and animal liver, which can help to relieve anxiety and help sleep.
eating too much, eating too much meat, skipping dinner too late or skipping staple food are all wrong ways. To some extent, dinner does affect weight and longevity.
for the sake of health, we must pay attention to it.