There is indeed a benefit to skipping dinner! And there are also some things to pay attention to when having dinner!

Interview different people about their views on dinner

↓↓↓

Dieters: Dinner? No more

Workers: Using colleagues' faults to fry boss's cake

Shopaholics: Eat some dirt and drink some northwest wind

Haochiwa: Your ten riders have accepted the order

↓↓↓

There is only one benefit to skipping dinner

save money

Eat less? Don't eat?

How to eat dinner?

Will you get sick if you eat improperly?

…

Move the small stool

Let's listen to Dr. Huaxi's talk

Skipping dinner not only fails to reduce weight, but also harms health. It takes about 4 to 6 hours for the stomach to empty its food. After emptying, the stomach will continue to secrete gastric acid. If there is no food to neutralize it, the gastric acid will erode the gastric mucosa for a long time .

Image source: Photo Network

Especially for people who work overtime, since they consume a lot of energy, skipping dinner will keep their nerves excited and they will not get proper rest, which will affect their work and study efficiency the next day.

Obesity: People are generally less active at night, and their heat energy consumption is low. The excess energy is synthesized into fat in large quantities, which gradually makes people fat.

Hypertension: The body's blood flow slows down when sleeping. If you eat too much meat for dinner for a long time, a large amount of blood lipids will be deposited on the blood vessel walls, causing atherosclerosis and increasing the risk of hypertension and coronary heart disease.

Diabetes: Eating too much for dinner for a long time will repeatedly stimulate the secretion of large amounts of insulin, which will cause metabolic disorders over time and may lead to diabetes.

Stones: The peak of urination is usually 4 to 5 hours after eating. If you have dinner too late, the peak of urination will be postponed to midnight or even early morning. At this time, you are sleeping soundly and are too lazy to get up to go to the toilet. It is easy for high-concentration calcium salts and urine to remain in the bladder and combine with uric acid to form calcium oxalate. Over time, urinary stones will form.

Colon cancer: After dinner, the activity is reduced, and some digested food cannot be absorbed. These substances are affected by anaerobic bacteria in the large intestine, producing harmful substances. During sleep, the intestinal peristalsis is reduced, which prolongs the time these substances stay in the intestinal cavity, leading to an increase in the incidence of colon cancer.

According to the "Dietary Guidelines for Chinese Residents (2021)", the intake ratio of three meals a day is based on the "343" principle, that is, breakfast accounts for 30%, lunch accounts for 40%, and dinner accounts for 30%.

In addition, please note:

1. Don’t eat too late

It is best to have at least 3 hours away from bedtime, that is, if you go to bed at 10 pm, then dinner should be at 6-7 pm. This will ensure that there is not much food left in the stomach when you go to bed, and will not affect the quality of sleep at night.

Image source: Photo Network

If you have to eat too late, don't go to bed right away. You can do some relaxing exercises to metabolize the calories you consume more fully and reduce the risk of weight gain.

2. Don’t eat too much

How much should you eat for dinner? If you consider that 100% is when you feel full, then 70% is the right amount for dinner.

In other words, your stomach is not full, you don't feel burdened, your appetite has weakened, and you habitually want to eat a few more bites, but if you take the food away immediately, you won't feel regretful, and you won't feel hungry before going to bed at night.

3. Don’t eat too much greasy food

Many people know that dinner should be light, but light does not mean that you can't eat meat , but you can't eat too much greasy food, such as braised pork, barbecue, etc. This kind of greasy food will increase the workload of the stomach, intestines, liver, gallbladder and pancreas during digestion, stimulate the nerve center , keep it in working state, and easily cause insomnia.

Image source: Photo Network

You can eat some easily digestible seafood, lean meat, eggs, etc., and try to cook with methods such as braising, boiling, and stewing with less oil and salt. For example, braised chicken, steamed fish, braised beef, blanched shrimp, etc. In comparison, these foods not only have low fat content, but also very high protein content.

Image source: Photo Network

4. Pay attention to nutritional balance

If you don’t eat whole grains for breakfast and lunch, you can steam some sweet potatoes or pumpkin or have a bowl of whole grain porridge in the evening.

Image source: Photo Network

In addition, a dinner dominated by meat and insufficient fruits and vegetables can easily lead to obesity and even increase the risk of malignant tumors such as breast cancer and colorectal cancer. It is recommended that adults eat about one pound of fresh vegetables and half a pound of fresh fruits every day.

5. Stay away from tobacco, alcohol and desserts

After sleep, the body's metabolism slows down, which can make alcohol and tobacco more harmful to the liver. Desserts are high in calories and are not easy to make you feel full. It is easy to eat too much, which will increase your energy intake and lead to obesity, which is not good for your health.

Image source: Photo Network

After reading this article

Reward yourself with a healthy dinner tonight

Statement: This article is a medical-related educational popular science article. It does not involve specific treatment methods or medical behaviors and cannot replace hospital visits.