As the saying goes, "Eat a good breakfast, a full lunch, and a small dinner." "It's the brainchild of the ancients who told us that dinner is just as important for health. Don't underestimate this meal, unreasonable dinner habits are the "behind-the-scenes" of chronic diseases such as obesity and high blood pressure, so how to eat dinner to be both nutritious and healthy?Listen to me slowly.
I. Dinner Habits and Health: The Wisdom of the Ancients and Modern Research.
Early dinner time to reduce the risk of cancer.
The Yellow Emperor's Neijing has a cloud: "There is a festival in eating and drinking, and there is a regular daily life." "It's about eating regularly, and dinner is no exception. Studies have found that eating dinner too late can increase the burden on the body and even be linked to cancer risk. Therefore, let's try to advance the dinner time so that the stomach and intestines have enough time to digest and not give the disease a chance.
1. Lose meat and gain nutrients at dinner, and your heart is healthier.
The ancients advocated "five grains for nourishment, five fruits for help, five animals for benefit, and five vegetables for abundance", paying attention to food diversity and balanced nutrition. Modern research has also confirmed that excessive meat intake at dinner increases the risk of heart disease. Therefore, we can reduce meat intake and eat more whole grains and vegetables at dinner. This not only reduces the burden on the stomach and intestines, but also makes the heart healthier.
2. Dinner is good in moderation to avoid oversaturation and injury.
The Compendium of Materia Medica records: "Eating too much hurts people's six intestines." "It can be seen that an overly full dinner is harmful to the body and not good. Modern medicine has also found that an overly full dinner can easily lead to chronic diseases such as obesity and diabetes. Therefore, we must learn to control the portion size at dinner, and it is enough to eat until seven points are full. In this way, the body's needs can be met without putting a burden on health.
Dinner recommendations from wellness experts.
1. Best time for dinner: 6pm to 8pm.
According to the theory of traditional Chinese medicine health preservation, this time period is the time when the spleen and stomach are in order, and eating at this time is conducive to the digestion and absorption of food. At the same time, avoid eating too late, which affects sleep and causes increased burden on the body. So try to enjoy your dinner during this time slot!
2. The nutritional mix should be balanced: whole grains + vegetables + high-quality protein.
Remember that "whole grains strengthen your body" and add some whole grains such as brown rice and oats to your dinner, which can provide rich dietary fiber and B vitaminsAdd fresh vegetables such as broccoli and carrots to provide vitamins and mineralsFinally, don't forget to supplement with high-quality protein such as fish, tofu, etc. to help the body repair and grow. It's nutritious and easy to digest
3. Cooking methods should be healthy: less oil, less salt, less alcohol.
If you want to eat healthy, you should stay away from foods that are high in oil, salt and sugarIn the cooking process, try to minimize the use of fat, and use low-fat cooking methods such as steaming, boiling, and stewingAt the same time, the intake of salt should be controlled to avoid excessive taste and burden on the kidneysFinally, we should remind everyone to avoid alcohol during dinner as much as possible so as not to affect the quality of sleep and lead to liver damage.
Healthy dinners for a long life.
Look at it!There's a lot of knowledge in a small dinner!As long as we master the right way to eat, we can add points to our health!Take these wellness experts' advice to start adjusting your dinner routine today!Let health walk with you to welcome the arrival of a long life!