Breakfast is very important as the beginning of the day;And dinner, as the end of the day, should not be overlooked.
But did you know that there is also **time for eating!Recently, breakfast and dinner ** time are baked, if you eat before this point in time, a variety of diseases will stay away from you!
Today, let's briefly talk about the **time of eating!
** time for breakfast and dinner
According to a study presented at the annual meeting of the Endocrine Society ENDO2021,People who started eating breakfast before 8:30 a.m. had lower blood sugar levels, less insulin resistance, which may reduce the risk of type 2 diabetes.
The International Journal of Epidemiology also did a large study of more than 100,000 people, and the results were similar: participants who ate breakfast after 9 a.m. had a significantly higher risk of developing type 2 diabetes compared to those who ate breakfast before 8 a.m
It seems that breakfast really has to be eaten early!And what about dinner, does dinner need to be as late as possible?
In 2021, the international authoritative journal "Nutrients" published a Japanese study showing that:Eating dinner before 8:00 p.m. is a lower risk of all kinds. And irregular dinner times will greatly increase the risk of brain hemorrhage (hemorrhagic stroke).
At the same time, it is best to wait 3 hours between dinner and bedtime.
Just imagine, if you eat too early, you may be hungry before going to bed, and it is inevitable to add food;And if you eat too late, your body may not have enough time to digest the food thoroughly. Therefore, it is better to eat dinner at least 3 hours before bedtime.
And, a study published in the International Journal of Oncology showed:If you eat dinner early, you also have a lower risk of breast and prostate cancer.
From the perspective of human endocrine and digestion, combined with modern people's work and rest Xi, according to 22:00 as the best time to sleep, it is best to finish dinner at about 6-7 pm.
How should breakfast be eaten?
White porridge with pickles, soy milk and oil strips, Western-style fast food. This is standard for many people's breakfast, but as everyone knows, it is not very healthy.
A nutritious and healthy breakfast = cereals + meat (eggs) + milk (legumes) + vegetables and fruits.
If you have all four types of breakfast, it is nutritionally adequate;
There are three categories, which are of good quality;
If two of these categories are included, it is passed;
If there is only one, the quality of the breakfast is poor.
By comparison, is your breakfast up to par?
How should dinner be eaten?
There are also a lot of things to pay attention to at dinner, so keep the following 4 items in mind:
1. There must be staple food
Many people eat only fruit for dinner, or only boiled vegetables, thinking that it is healthier. But I don't know that no dinner is complete without the staple food.
Staple foods are not only the body's main energy**, but also provide protein, vitamins, dietary fiber and other important elements. However, it is better for health to change the thickness and thickness of staple foods.
It is recommended to replace half of a bowl of rice, or at least 1 4, with whole grains (brown rice, oats, etc.) and mixed beans (red beans, mung beans, etc.) and cook them together.
2. Eat a little less
Everyone knows that you have to eat less for dinner, but how much is less?
Seven points full is good. The easiest way to tell is that if you feel like you're not getting enough of it, if you feel like you're stretching, you've obviously eaten too much.
Generally speaking, 2 fists of green leafy vegetables (dark color is the staple food suitable for a fist (thickness and thinness) and half a fist of protein, such an amount is more appropriate.
3. Light is appropriate
Light, not to let everyone eat vegetarian, but to achieve less oil, less sugar, less salt in the cooking method:
Oil: Try to control it at 25 30 grams per person per day (about 3 spoons for a standard porcelain spoon);
Salt: no more than 5 grams per person per day;
Sugar: less than 50 grams per person per day, no more than 25 grams is better (about 2 scoops for a standard porcelain spoon).
In addition, it is necessary to minimize frying, frying, and stir-frying, and make good use of cooking methods such as steaming, boiling, and boiling.
4. Remember to eat in the right order
The same rice, vegetables, meat, and soup have different effects on blood sugar if they are eaten in different orders.
Studies have shown that spacing meals in the order of soup, vegetables, and meat not only increases satiety, but also helps reduce blood sugar after meals.
Eating vegetables and meat first, or eating vegetables and meat together, will cause a significant increase in blood sugar after a meal.
What time do you usually eat?Let's talk to everyone in the comment area!
Comprehensive Editor: Sha Guo |Source: Picture Worm Network.
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