Healthy dinner needs to pay attention to four o'clock.

Original title: Healthy dinner need to pay attention to four
in the premise that people pay more and more attention to food health, how to eat dinner has become a hot topic. Dinner some people do not eat, some people eat porridge belly, and even some people in order to lose weight simply do not eat, and for some office workers, breakfast hastened to eat a few mouthfuls, lunch most choose takeaway, no time during the day to pay attention to diet, dinner has become the most abundant meal of the day. So, how to eat dinner is the healthiest?
first, dinner is easy to light, avoid eating too much. If dinner is too much or too greasy, will lead to too much insulin secretion, the long-term burden of the pancreas will be tired, so that it can not well regulate blood sugar, which can lead to diabetes; At the same time, the evening people's metabolic speed significantly slowed down, eat too much metabolism can not be dropped, easy to produce fat accumulation, leading to obesity. Therefore, dinner should eat less or not eat big fish meat, avoid high oil and salt food, eat more vegetables and fruits, choose foods rich in tryptophan such as millet, seaweed, tryptophan can make melatonin, can regulate sleep, but also eat more milk, eggs, animal liver and other vitamin B12, as well as wheat, cabbage and other foods rich in vitamin B6. Vitamin B12 helps eliminate anxiety, while vitamin B6 helps with sleep. It's not a wise choice to eat too much for dinner, about 7 to 8 minutes full (that is, the stomach isn't full yet, but enthusiasm for food has dropped significantly and the rate of active eating has slowed significantly).
second, dinner should be nutritious. Dinner is a good time of day to check for nutritional deficiencies, if the day for various reasons did not eat enough nutrition, then you can make up for dinner. For example, during the day protein did not eat enough, you can choose eggs, milk, fish, lean meat and other high-quality protein at dinner, and to avoid using red burning, frying and other ways to cook; In addition, dinner to avoid refined foods, such as ham, instant noodles, etc. , avoid excessive intake of oil, salt, trans fatty acids.
, don't be too late for dinner. People's stomach needs 3-4 hours to digest food, if dinner is too late, easy to increase the burden of the stomach, leading to gastrointestinal diseases, affecting the quality of sleep. If you go to bed at 10 p.m., dinner is best eaten around 6 p.m. and not more than 7 p.m. If you haven't eaten after dinner, especially if you're already hungry, or if you're doing exercise at night, you need to eat foods that suit you and replenish your energy, such as bananas, milk, oats, etc., so that you can nutrient your body and not burden your digestive system.
, dinner should be eaten slowly and carefully. Research shows that eating fast not only makes people easy to get fat, but also increases the risk of cardiovascular disease, so eat carefully at dinner, chew slowly, try not to watch TV, eat three-heartedly easy to distract people, make people eat more, eat support.
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