People who skip dinner are more likely to be obese

Many people think that skipping dinner will help you lose weight, but this is not necessarily the case.

A study by Osaka University found that compared with people who ate dinner every day, occasionally, often or People who never ate dinner had an increased risk of weight gain.

This study included 26,000 volunteers< /span>, median observation period of 3 years. Found:

Absence from dinner increases the risk of weight gain for boys by 42% and the risk of overweight/obesity by 74%; for girls, the risk of weight gain increases by 67% and the risk of overweight/obesity 68%.

In addition to being unfavorable for weight control, skipping dinner is also It is easy to cause disorders of gastrointestinal function rhythm. For people with blood sugar problems, skipping dinner may appear in the middle of the nighthypoglycemiareaction, which is very dangerous. Eat dinner must not be skipped or eaten blindly. Eating it at the wrong time and type will also lead to a variety of diseases.

If you make these 2 changes to your dinner, you’ll be healthier.

for dinner before 6pm Improve glucose metabolism

Last year, Japanese scholars compared the effect of eating dinner at 6 pm and 9 pm on blood sugar and found that:

People who ate dinner at 6 p.m. had significantly better 24-hour blood sugar levels the next day than those who ate dinner at 9 p.m., and their blood sugar fluctuations were significantly reduced.

Eating dinner earlier can help improve blood sugar fluctuations the next day and blood lipid metabolism after breakfast the next day.

Suggest friends to have dinner between 5 pm and 7 pm, and it is best not to eat any more after 8 pm Things, except water.

In addition, as the saying goes, “If the stomach is not in harmony, you will be restless.” Try to fall asleep for as long as 4 hoursto allow time for food to digest.

Of course, many of my friends are busy at work, and they may still be busy at 8 pm not home yet. In this case, you can choose to work after eating at work first, or try to eat lighter food when you get home.

Because the body is inactive at night, the blood flow slows down, and the blood is diluted without drinking water all night. Eating too much oil is unfriendly to blood vessels. Dinner should be as less oil, less salt and less sugar as possible.

It should not be too thick and rich in flavor. Eat some seafood, lean meat, and eggs with short muscle fibers and easy digestion. Eat less fat.

Dinner for heart disease prevention /span>

Scholars from Harbin Medical University analyzed the data of nearly 30,000 people and found:

dinner intake< /span>Excessiveanimal protein can increase the risk of angina and heart disease by 44%;

While dinner is mostly vegetarian, i.e. when consuming high-quality carbohydrates and vegetable protein (such as tofu) , the risk of heart disease will be reduced by about 10%.

Researchers recommend eating more vegetarian meals or eating high-quality carbohydrates for dinner Replacing some low-quality carbohydrates (such ascoarse grains, beans, potatoes, etc.) can significantly reduce the risk of cardiovascular disease.

Dinner can be paired with the following 4 types of food:

1. Moderate staple food. Pay attention to the thickness and thickness. If there are special circumstances such as gastroesophageal reflux, you can eat less whole grains for dinner;

2. Foods rich in high-quality protein. Dinner is not completely meat-free, you can eat some soy products in moderation on the basis of eating some fish, shrimp, lean meat, etc.;< /p>

3. Vegetables. Half of thecan be leafy greens.

4. Water-rich porridge or light soup. The combination of dry and thin can properly help the body to replenish moisture.

copyright notice: From the WeChat public account “eat three meals a day” (ID: chmtsdf).

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