Want to lose weight how to eat the most healthy and reasonable dinner
Reasonably allocate the time and amount of food for three meals
Healthy eating behavior is the prerequisite for ensuring adequate and balanced nutritional intake. Meals and consumption of the day should be arranged based on the body's physiological needs, especially the activities of the digestive system, and taking into account daily life, work or study conditions. The number and interval of meals per day should be determined based on the function of the digestive system and the time it takes for food to empty from the stomach. Depending on the physical properties and chemical composition of food, the rate of emptying varies. In general, thin, fluid food empties faster than thick, solid food; small pieces of food empties faster than large pieces of food. Foods with a lot of carbohydrates stay in the stomach for a shorter time, while foods with a lot of protein and fat stay for a longer time. The mixture generally empties the stomach for 4 to 5 hours. Therefore, two meals out of three meals a day The interval is appropriate for 4 to 6 hours.
Taking into account daily living habits and the physiological characteristics of the digestive system, the time of three meals a day should be relatively regular. Under normal circumstances, breakfast should be arranged between 6:30-8:30, lunch 11:30-13:30, and dinner 18:30-20:00. The time for breakfast should be 15 minutes to 20 minutes, and the time for lunch and dinner should be about 30 minutes. It should not be too short or too long; the meal time should be too short, which is not conducive to the secretion of digestive juice and the full mixing of digestive juice and food, and affects the digestion of food, which will cause gastrointestinal discomfort; if a meal time is too long, food will be continuously ingested, causing excessive food intake. When eating, you should chew carefully and swallow slowly, rather than gorging it down. Three meals should be regularly and quantitatively, and one meal should not be filled with hunger.
Food should be distributed reasonably for three meals a day, and energy is usually used as the standard for distributing the intake of three meals a day. Under normal circumstances, breakfast should account for 25% to 30% of the total energy throughout the day, lunch should account for 30% to 40%, and dinner should account for 30% to 40%. Appropriate adjustments should be made based on occupation, labor intensity and living habits. The consumption of various foods can be adjusted according to energy needs.
The dangers of skipping dinner
If you don't eat dinner for a long time, your stomach will become flat and you will get gastric cancer.
Dinner should be moderate
The interval between dinner and breakfast the next day is long, and the energy provided should be able to meet the energy needs of evening activities and night sleep, so dinner also plays an important role in one day. The energy provided by dinner should account for 30% to 40% of the total energy required throughout the day. The cereal for dinner should be about 125g. You can choose more foods rich in dietary fiber among rice and flour foods, such as brown rice and whole wheat foods. These foods not only increase the feeling of satiety, but also promote gastrointestinal peristalsis. In addition, you can choose 50g of animal food, 20g of soybeans or equivalent products, 150g of vegetables, and 100g of fruits.
Many urban families have a tense pace of life. They are busy with work and study during the day, and the whole family is reunited at night. Too rich and greasy dinner will prolong digestion time and lead to poor sleep. Studies have shown that regularly eating large amounts of high-fat and high-protein foods at dinner will increase the risk of developing coronary heart disease, hypertension and other diseases.
If you consume too much food for dinner, blood sugar and blood amino acid concentrations will increase, which will increase insulin secretion. Under normal circumstances, people exercise less at night and consume less energy. Excess energy is synthesized into fat and stored in the body under the action of insulin, which will gradually increase body weight, leading to obesity. In addition, eating too much dinner will increase the burden on the digestive system, keep the brain active, leading to insomnia, dreams, etc. Therefore, dinner must be moderate, and foods with less fat and easy digestion are appropriate.
People who work or study at night have increased needs for energy and nutrients. If you work or study late into the night, the time interval from dinner to sleep is often 5 to 6 hours or longer. In this case, on the one hand, we must ensure the nutritional intake for dinner, and we must be full and should not be too small; on the other hand, we must also eat some food in moderation to avoid insufficient nutritional intake and affect work or study efficiency. A cup of milk, a few biscuits, or boiling an egg, a snack, etc. can add a certain amount of energy and nutrients.
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