Le Health | What is the concept of eating only seven points for dinner? What is the best time to have dinner? This article tells you the correct posture for dinner!

A few days ago, “experts recommend eating only seven points for dinner” has become a hot topic on Weibo. There is a rebellious mentality, some people say “I suggest experts not to recommend”, “I am full”, “Experts themselves may not eat like this”. Although it’s cool to be addicted to talking to experts, as contemporary young people who are stubborn on the surface and cherish their lives behind their backs, in fact, many people have secretly improved their eating habits… I know why, and this article tells you to eat dinner correct posture!

How full is 70% full?

Seven points of fullness, refers to the state where you feel full, and you can eat a few more bites or not.

Why is it enough to eat 70% full?

Modern people eat more and more refined food, and energy intake is higher and higher, but physical energy consumption is gradually decreasing. Numerous scientific experiments have shown that mice and primates with calorie-restricted diets are healthier and live longer.

Theoretically speaking, in fact, it is enough to eat 70% of each meal, but often work during the day, the body consumes a lot of energy, and it can be consumed by eating more. In the evening, I usually come home from work to rest, and the body consumes less energy, so it is more recommended to eat a seven-minute full dinner.

(picture from People’s Daily Weibo)

What is the best time for dinner?

The stomach normally takes 3 hours to digest food. If you go to bed immediately after eating very full, it is not conducive to digestion, it will increase the burden on the stomach, and it will also affect the quality of sleep. There should be at least 2 hours between dinner time and bedtime.

What if dinner is too late?

Eating dinner too late and eating late-night snacks often may have these adverse effects:

1. Increase the risk of obesity. Eating dinner too late and being too full, and generally having less exercise at night, will lead to incomplete digestion and absorption of the human body, excess energy generated by metabolism, and increase the risk of obesity and diabetes.

2. More prone to fatty liver. At night, the metabolic rate of the body decreases, and there are fewer ways to consume energy, fat is easy to accumulate in the body, and it is more likely to suffer from fatty liver.

3. Increase the risk of developing stones. 4 to 5 hours after a meal is the peak time of calcium excretion in the human body. If you eat dinner too late, you will fall asleep when the peak of calcium excretion arrives, and a large amount of calcium will be deposited in the urine, which may form urinary calculi over time.

4. Damage to gastrointestinal health. Insufficient digestion of food will increase the burden on the digestive system, which will damage gastrointestinal health and cause gastrointestinal diseases over time.

Dinner should be light and easy to digest

The food for dinner should be light and easy to digest. If you eat too much greasy and heavy taste at night, in addition to affecting digestion, you will also feel very thirsty. Drinking too much water will cause you to wake up at night, and the eyelids will be puffy the next day.

Don’t eat too much meat for dinner

The nutrition for dinner should be balanced, including grains, whole grains, vegetables, protein-rich fish, meat, etc. Don’t eat too much meat for dinner. It is recommended that the ratio of meat and vegetarian dishes be 1:2 or 1:3.

What should I do if I only eat 70% full and then get hungry again?

If you are hungry again at night, you can eat some low-calorie fruit in moderation. Also, go to bed early. Usually, you stay up late until you feel hungry. If you are too hungry, you will not be able to sleep, and you will be looking for food in the middle of the night… So it is better to go to bed early when you are not hungry.

Can you skip dinner?

Many people choose not to eat dinner in order to lose weight, and use fruit snacks instead when they are hungry. This is wrong. For example, fruit is not low in calories, but protein is insufficient. The protein required by the body must be evenly distributed in three meals to facilitate absorption and utilization. If you do not eat dinner for a long time, there may be nutritional deficiencies, resulting in decreased immunity, and it is also easy to cause gastrointestinal discomfort and induce gastrointestinal diseases.

Finally, I will introduce a nutritious dinner recipe, the weather is getting warmer, and dinner can be done like this, it is easy to learn:< /p>

1. Millet miscellaneous grain porridge

Raw materials: appropriate amount of rice, millet, black beans, etc.

Practice: Soak the black beans 4 hours in advance, clean the rice, millet, etc., and cook them together in a pressure cooker.

Millet enters the spleen, stomach and kidney meridians, can nourish the spleen and stomach, nourish the kidney essence, nourish blood and qi, and help sleep. Black beans enter the kidney and have the functions of clearing away heat and detoxifying, nourishing blood and nourishing the kidney and anti-aging. In summer, an appropriate amount of mung bean can also be added to clear away heat and relieve summer heat and protect the kidneys.

Second, steamed fish and shrimp

Materials: a fish or a pound of shrimp.

Method: Clean the fish or shrimp, put them in a steaming tray, add shredded ginger (for fish, add a little soy sauce, shredded green onion, salt and a teaspoon of cooking wine), and steam over high heat for 8 ~10 minutes is enough.

Fish and shrimp are rich in high-quality protein and essential amino acids, which are easier to digest and absorb than other meats.

3. Stir-fried vegetables

Raw materials: all kinds of seasonal vegetables can be used, usually half a catty can fry a dish.

Practice: Wash the vegetables and soak them for 10 minutes before draining them for later use. Turn on the fire, put some cooking oil in the frying pan. After the oil is hot in the pot, add the vegetables, stir fry for a few minutes, add an appropriate amount of salt, and stir fry for a while to get out of the pot.

All kinds of vegetables are rich in vitamins, and dinner is especially suitable for eating more vegetables.

Workers Daily Client “Le Health” Issue 189

(Part of the content of this article is integrated from CCTV, Popular Science China, and Health News)