As the saying goes, "breakfast is good, lunch is full, and dinner is short." For many people, the hardest part of the implementation process is the last sentence. In the evening, the family will sit
together and eat together, which is often considered to be the most important meal, so the dishes are abundant, so the dinner will be served, leading to obesity. In the face of the temptation of food, how
to do "late eat less"?
"Eat less" has three principles
According to the scientific diet, dinner should be based on "less". In the case of insufficient exercise, overeating may lead to obesity, which can lead to fat deposition to the arterial wall of the
arteries, triggering cardiovascular and cerebrovascular diseases.
The first people's hospital of guangzhou nansha central hospital digestive internal medicine physician xiao-juan sun pointed out that dinner with small, light, easy to digest for the principle, had better
choose noodles, rice porridge, fresh corn, beans, grain filling the steamed stuffed bun, side dishes, such as food, appropriate eat more roughage.
It is important to remind you that you should not eat dessert or Fried food for dinner, or you should not drink alcohol, so as not to irritate the stomach and disturb your sleep. Also, don't eat cold food
at night, especially after 7 p.m., when your body's humoral metabolic function drops, eating cold food will not eliminate fatigue, and it will affect your sleep.
"Eat less" how to match more nutrition
(1) the staple food is simple. Staple food as a large quantity of heat, to be as simple as possible, best with coarse grains or whole wheat is given priority to, because the whole grains are rich in
dietary fiber, can increase the gastrointestinal dynamics, helpful for digestion, its fullness also strong, easy to produce "already full" signal, is helpful to control food intake. But people with stomach
or stomach ulcers should eat coarse grains and avoid large amounts of dietary fiber to stimulate the stomach. In addition, the coarse grain of the best variety is mixed with eat, change pattern, for
example today eat corn flour bread, change sweet potato, mountain medicine tomorrow, assure nutrition is more rich.
(2) rice porridge. There is more water in the porridge than the same bowl of rice, with less energy and more satiety. Children and old people, the digestive system is weaker, the cooked porridge should be
soft rotten. In addition, it is also good to add some yam, lotus seeds, pumpkin and other easy-to-digest ingredients.
(3) mix a salad. Make a conscious effort to eat more vegetables, both reducing calories and ensuring nutrition. But Fried and Fried dishes, oil, so cold mix, dipping sauce is the recommended vegetable
practice. Choose dark green vegetables such as spinach, cabbages, mustard greens, etc. They are high in vitamin K, vitamin C and chlorophyll, and can be blanched with cold water. You can also choose some
vegetables that are suitable for raw, such as small tomatoes, cucumbers, lettuce, etc. Varieties can be diversified.
In the case of proper amount of control, variety can ensure the nutrition balance of the dinner, and the overall principle of the dishes is meat and vegetables. As far as possible away the Fried food from
the table, because they are "bad" fat, easy to get fat, cause the stomach protests, cause disease of heart head blood-vessel, and lead to excessive intake of calories. Dinner is best done before 8 o 'clock
in the evening. There is only one meat for dinner.
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