What time do you usually have dinner?
Even when it comes to dinner, everyone has a different opinion.
Some people think that it is healthier not to eat, or that it is better to eat a little bit.
Relevant studies have shown that if you start eating after 7 pm, the risk of myocardial infarction will increase.
Eating dinner too late increases the risk of myocardial infarction and cerebral infarction, as well as the risk of cancer.
In other words, to a certain extent, eating a good dinner is very important to the health of the body, and the way of eating dinner determines the length of people’s lifespan.
Disease caused by poor dinner, how to improve and reduce the risk of disease and prolong life?
One, eat dinner sooner or later, try to finish it before 7 o’clock
Research shows that eating dinner too late can increase the risk of various diseases.
Eating too late can lead to excess free radicals in the mitochondria, leading to increased inflammation in the body and improved blood sugar levels, both of which are also linked to cancer.
Eating too late can also easily increase the risk of gastritis and the risk of stomach cancer. Moreover, it will increase the burden on the pancreas at this time, and long-term development will also induce pancreatitis and even pancreatic cancer.
Second, eat a simpler dinner and eat less meat
According to data, dinner Eating too many refined carbohydrates increases the risk of angina and heart disease by 63% and 47%.
Eating too much animal protein for dinner increases the risk of both angina and heart disease by 44%.
If you eat a simple, vegetarian-based dinner, your risk of heart disease will be reduced by about 10%.
Because of the low energy intake of food at dinner, it will lead to the loss of glucose, blood lipids and body weight in the body, so that the risk of developing metabolic syndrome will be reduced.
Intake of more dietary fiber, intestinal flora metabolism will produce short-chain fatty acids, which are good for heart and cancer prevention.
It’s too late to eat, how can I remedy it?
1. Only eat 5 minutes of fullness
Some people cannot eat dinner in time due to individual reasons, so they can only eat dinner after 7:00, so it is recommended to eat only after 7:00. Half of a normal dinner is enough to eat for 5 minutes.
If it is too late, it is recommended not to eat. For example, it is after 10 o’clock in the evening and it is about to go to bed. It is recommended not to eat another meal. If you’re really hungry, drink a glass of milk or eat a handful of nuts.
2. Eat more slowly than normal for dinner
If dinner is too late, eat The speed should be slower, because eating slowly can chew the food more broken, which is conducive to the digestion of the stomach. Eating slowly can also give the body some time to react without eating too much.
3. Mainly vegetables and whole grains
If you miss dinner time, don’t Eating big fish and meat, these high-fat and high-protein foods will increase the burden on the body and lead to the risk of high blood pressure and hyperlipidemia.
At this time, you can choose some vegetables and whole grains to increase the intake of dietary fiber and prevent the occurrence of colon cancer.
References:
[1] Li Yuan. Eat well for dinner, healthy and full, family medicine, 2021-5
[2] Tang Ke, Zhao Yizhen. Eating dinner too late is not good for health, health care and life, 2017-8
[3] Skipping dinner is not good for health, Party Member Life (Hubei), 2017-12