As the saying goes: eat well in the morning, eat well at noon, and eat less at night. However, with the accelerated pace of life, people’s eating habits have changed a lot, just the other way around, ignoring breakfast, but eating a lot of dinner. Long-term not only leads to obesity, but also increases the risk of diabetes, colorectal cancer and liver cancer, so you should eat dinner scientifically.
The team of Mao Yilei and Yang Huayu from the Department of Liver Surgery of Peking Union Medical College Hospital compared the effects of three meals a day and two time-restricted eating methods on the physical condition of healthy adults, and found that “morning eating” can improve the health of healthy adults. Fasting blood sugar, decreased body weight and body fat, and increased gut microbial diversity were more effective in improving insulin sensitivity and controlling blood sugar. According to the researchers, time-restricted eating refers to eating during a specific time period (usually 8 hours) each day, with no calorie restriction during the eating period, and no eating for the rest of the time. Time-restricted eating can be divided into morning eating and noon eating. The former is to control the daily eating time between 6:00 am and 3:00 pm, that is, not eating dinner; lunchtime eating is to control the daily eating time from 11:00 am to 3:00 pm Between 8 p.m., no breakfast.
Both time-restricted eating regimens have been shown to benefit metabolism, but previous studies have not adequately compared their effects on human health. The team of Mao Yilei and Yang Huayu is the first to conduct a clinical trial of time-restricted eating in non-obese healthy people. Ninety healthy volunteers who volunteered to participate in the study were assigned to a morning meal group, a midday meal group, and a control group. In the end, 82 volunteers completed the 5-week trial. The results of the analysis showed that eating in the morning was more effective in improving insulin sensitivity than eating in the afternoon. Morning eating improved fasting blood sugar, reduced weight and obesity, improved inflammation, and increased gut microbial diversity.
How to eat dinner correctly?
1. Dinner should not exceed 19:00
It takes about 2 to 3 hours for food to be digested in the gastrointestinal tract. Sleeping around is calculated, and dinner should be eaten between 18:00 and 19:00. If you eat dinner too late for some reason, you can’t go to bed immediately after a meal, and you can sleep at least two hours apart.
2. Don’t ignore dinner
You cannot lose weight by refusing dinner, because after the food in the stomach is completely emptied, the gastric acid continues to secrete, and there is no food Neutralization causes gastric acid to continue to erode the gastric mucosa.
3. Don’t eat too greasy
Dinner is mainly light, such as vegetables, noodles and gruel, which are easy to digest and absorb. Can not eat too greasy, such as fried food and fatty meat.
Reminder
It is enough to eat 7-8 minutes for dinner, and you can focus on eating calcium-rich foods, such as milk, eggs and green leafy vegetables and Beans, etc., because calcium has a calming effect and can improve sleep quality. You can’t sit or lie down immediately after dinner. You can do stretching exercises or massage your abdomen properly, or you can walk outdoors for 20 to 30 minutes.