How to eat dinner to prevent obesity?

For office workers, dinner is a big headache. Breakfast was already in a hurry, lunch was made do outside, and at dinner, I was exhausted and my body was extremely dissatisfied. I really wanted to have a big meal to comfort myself. However, when thinking of a sumptuous dinner, women who are afraid of getting fat are deeply wary of increasing their waist size; at the same time, housewives are also full of worries, is this suitable for husbands who already have high blood lipids and fatty liver to eat such a dinner?

Eat your fill. It's too late, and there is no exercise at night, so you're worried about affecting your health; if you don't eat, you can starve, but you're afraid of malnutrition and physical decline, and you can't sleep because of hunger at night. How should we resolve the dinner dilemma?

Here is to help everyone make suggestions and create the most popular eating method for your body.

First of all, let's talk about when is the right time to eat dinner. Ideally, it should be at least 3 hours before bedtime. At this time, not much food remains in the stomach and will not affect the quality of sleep at night. Having time to do a little exercise between after meal and before going to bed will also reduce the risk of getting fat. In other words, if you rest at 10 p.m., then dinner should be at 6-7 p.m.

The second thing to discuss is how full it is to eat for dinner. If eating until your throat is counted as 10 points full, then a normal dinner should be eaten until 7 points full. The so-called 7 points full means that your stomach has not felt bloated yet, there is no sense of burden, your appetite has been weakened, and you habitually want to eat a few more bites, but if you took the food away at that time, you would not feel sorry, and you won't feel hungry before going to bed at night. If you need to lose weight, eat until you are full for 5 minutes. That is to say, the feeling of hunger has basically disappeared, but there is still an obvious appetite and I want to eat more. You may be a little hungry before going to bed.

The third factor that must be considered is whether there is any activity at night. If it is gentle exercise, such as doing radio exercises or taking a walk, you can do it in 20 minutes after a meal. If it is an activity such as running or yoga, it is best to do it 1 and a half hours after a meal, and ideally 2 hours after a meal. Because the stomach is no longer heavy at this time, it will not affect digestion, and it will be easier to exercise. If you exercise a little at night, you won't have to starve yourself for dinner. Just eat a light diet to prevent weight gain.

Then what we need to figure out is how to make people easily stop talking when they are 5-7 percent full and feel more satisfied? Then we have to work hard on ingredients and cooking methods.

The ingredients for dinner should not be greasy most of the time. Fat steaks and braised pork are actually not suitable for eating more at dinner. If you really like it, you can only enjoy it occasionally, or take a few bites to add some flavor. If you switch to clear stewed chicken, steamed fish, soy beef, boiled shrimp, etc., the fat content will be much less, but because the protein content is very high, it is not advisable to excessive at dinner. Meat, fish, seafood, etc. It is best not to exceed 1 liang.

In contrast, ingredients that are not easy to eat for breakfast and lunch are worth adding to the menu at dinner. People rarely eat vegetables in the morning, and it is often difficult to eat enough vegetables at noon because they eat out or make them in a hurry. If dinner is omitted completely, the number of vegetables eaten during the day will be too small to meet the health goal of 500 grams of vegetables a day. For example, it is difficult to eat coarse grains, beans and potatoes outside. If you have some time to cook at night, you can replenish yourself with these ingredients that are very beneficial for preventing multiple diseases. Using them instead of white rice and white steamed buns can not only increase satiety by eating less, but also change tastes and bring new eating joys.

If you really want to eat a diet meal at night, you don't have to be completely hungry. Consider fruit + yogurt, coarse grain bean porridge + vegetables, beans + nuts + vegetables, and potatoes + bean products + vegetables.

Recommended diet dinner recipes

1. Oatmeal date meat soy milk + black sesame cashew nut spinach + steamed lotus root diced

Oatmeal jujube meat and soy milk: 15 grams of soybeans, 10 grams of oats and 10 grams of red dates, made from a soymilk machine.

Black sesame cashew spinach: 200 grams of spinach, blanch and cut into sections, 1 spoonful each of roasted cashew nuts and cooked black sesame seeds.

Steamed diced lotus root: Cut 150 pieces of fresh lotus root and steam it, and garnish with a small amount of medlar.

Nutrition reminder

1. Lotus root contains starch and more fiber. Cooked lotus root does not harm the stomach, is hungry resistant and not easy to gain weight, use it instead of the staple food. Blanched spinach tastes good, is rich in antioxidants, and can be used to fill volume. The nuts taste better and add vitamin E. Drink a cup of soy milk at the time, but you can save a cup to drink half an hour before going to bed to prevent hunger. Although it is very large, its stomach is full, but its energy is very, very low, making it especially suitable for a weight-loss dinner.

2. If commercially available cashew nuts are salty, spinach can be added with little or no salt. Adding oil first when blanching spinach can improve the taste and facilitate nutrient absorption.

2. Milk and egg custard + yogurt (100 grams, full fat, original flavor)+ assorted fruits (300 grams, combine according to your preference)

Milk custard: 100 grams of skimmed milk, 1 egg. Add a small amount of salt, sesame oil, and chopped green onion, mix and steam.

Nutrition reminder

1. The egg custard is simple to operate, has rich taste and taste, and has a sufficient supply of various vitamins and calcium. Eating a slightly salty low-energy milk custard can give you the feeling of a full meal. When there is no salty taste at all, many people will feel that their appetite is not satisfied.

2. You can take the yogurt out of the refrigerator and warm it first; eat a bowl of hot egg custard first, and then eat yogurt and fruit after a while. Your stomach will be more comfortable.

3. Cold sea sprouts + soy sauce beef + large mixed vegetables + oatmeal rice porridge

Mixed sea sprouts: Soak 1 tablespoon of dried sea sprouts (or undaria, kelp, etc.) and wash, fruit vinegar or balsamic vinegar, and drop a few drops of sesame oil.

Sauce beef: Beef made by yourself or purchased by purchasing it, 30 grams, sliced thinly, dipped in a small amount of garlic vinegar, and sprinkled with a small amount of chopped green onion.

Big dish mix: 50 grams of lettuce, chicken cabbage, purple cabbage, sweet pepper, shredded white rice vinegar, sugar, salt or soy sauce, walnut oil each.

Oatmeal rice porridge: 50 grams of oats and 50 grams of rice each, add 8 times water to cook the porridge.