Chinese people have a wide variety of dinners. Whatever they eat is that some people are big fish and some people are too busy to eat. The habit of eating dinner is also varied. Let's take a look at how to eat dinner.
Four taboos that must be guarded when eating dinner
1, too much meat processing, increase the risk of cancer
Barbecue is the protagonist of many "carnivorous animals" on the dinner table. Dinner eat too much barbecue, smoked sauce of meat foods, such as sausage, barbecue, etc., not only poor nutrition, but also affect the digestion. In the course of grilling foods, the "Maillard reaction" occurs. Although the smell is fragrant, it affects the digestion and absorption of proteins. In addition, when meat is eaten in the evening, there are not enough vegetables and the amount of exercise is reduced, which can easily lead to obesity and even increase the risk of malignancy such as breast cancer and colorectal cancer.
Therefore, dinner parties should be kept away from barbecue as much as possible, and hypertension, coronary heart disease, and elderly people with diminished digestion and absorption should pay attention. Try to use oysters, boiled, stewed and less oil and salt.
2, do not eat dinner, stomach hunger, nerve involvement
In the diet circle, it is very popular to eat at noon. It is not your fat and your health. The emptying time of stomach food is about 4-6 hours. After emptying, the stomach will continue to secrete stomach acid. If there is no food, stomach acid will erode gastric mucosa for a long time. Most weight-loss women do not eat animal foods and soy products after dinner without eating staple foods, or they only add a little low-carbohydrate foods such as vegetables, tomatoes, and cucumbers. Protein intake is severely reduced, and at the same time, vitamins are also multivitamins. Lack of minerals. In addition, due to the large energy consumption of overtime workers, skipping dinner will keep the nerves excited and unable to get a normal rest, affecting the work and learning efficiency of the next day.
3, excessive alcohol injury hurts the liver and stomach
No matter how happy or painful it is, it is a choice for many people to invite “three boogies†to friends. Experts say that alcohol can cause the body's nervous system to go from excitement to high inhibition, and in severe cases it can also disrupt the normal function of the nervous system. Although the concentration of beer is lower than that of white wine, after entering the stomach, the gastric wall can reduce the secretion of prostaglandin E, causing congestion and edema of the gastric mucosa, loss of appetite, and fullness of the upper abdomen. Liquor beer is more terrible to drink together, it will accelerate the alcohol in the liquor in the whole body penetration, hurt the liver, stomach, intestines, kidneys and other organs, some people drunk after dinner, very easy to accidents in their sleep.
Therefore, it is best not to drink, especially within 4 to 6 hours before bedtime. If the wine board can not refuse, it is best to drink warm milk to protect the gastric mucosa before drinking. It should be noted that liquor and beer must not be frozen, and drunk can drink green tea. The amount of red wine is much better than white wine and beer.
4, old leftovers beware of nitrite
Nitrite combines with amines in the stomach to form nitrosamines and is a class 1 carcinogen. Some people who are lazy and thrifty will eat some leftovers at noon to kill themselves. There have been experiments with domestic scholars who put noon leftovers in the refrigerator. After heating for 6 hours (ie, dinner time), they found that the nitrite content had increased. The number of stir-fried vegetables increased by 16%, and the amount of braised pork increased by 70%. National "Contaminant Limits in Food Standards". After 18 hours (ie breakfast time the next day), the nitrite content of all dishes exceeds the national standard. Therefore, the best time to cook is to finish eating. If leftovers are left, they should be placed in the refrigerator immediately after being cooled. Storage time should not be too long. It is advisable not to use separate meals. It is best to eat within 5 hours. Fish, shrimps, crabs, shellfish and other proteins are best for a high meal, or they will not eat well for the pancreas. Meat must be thoroughly heated. It is best to heat for more than 10 minutes or microwave for more than 1 minute. Do not eat leftovers from hot water or vegetable soup so as not to heat thoroughly.
Healthy eating principles
1, simple, quantitative based
Compared to breakfast and lunch, dinner should be easier to eat. It generally requires that the energy provided for dinner should not exceed 30% of the total dietary energy of the day. When it is impossible to avoid eating foods without restriction, the food intake of staple foods should be guaranteed. The staple food should be “quantitativeâ€. Healthy adults should have at least 300 grams daily, and dinner can be reduced appropriately. On the other hand, the choice of staple food should be as far as possible to favor the digestion and nutrition of coarse grains.
2, vegetarian dinner is more healthy
Dinner must be partial, mainly based on foods rich in vitamins and carbohydrates, in particular, should take in some fresh vegetables, try to reduce excessive intake of protein, fat foods. Dinner must be well-regarded, but it does not require a large quantity, let alone a big deal. There should be more than two kinds of vegetables for dinner, both adding vitamins and providing fiber. In addition, pasta can be reduced in moderation, properly eat coarse grains, and eat small amounts of fish. If you can go for a walk after 40 minutes after dinner, it will be very beneficial to the digestion and absorption of food.
3, light, low fat, easy to digest
Dinner should be light, pay attention to choose less fat, digestible food, and pay attention not to overeat. Overnutrition at dinner will cause the accumulation of fat that will accumulate in the body, causing obesity and affecting health. Dinner is too late, too long, eat too much to the detriment of sleep, it is prone to cause indigestion and insomnia.
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