Many people have a habit of not eating dinner or only eating a small amount of fruit and vegetable salad in order to lose weight. But is it good for the body to skip dinner? The answer is no. Skipping dinner for a long time can create many hidden health risks.
Skipping dinner harms the digestive system
The gastric mucosa secretes gastric acid in a certain pattern, with the highest secretion before and after meals. If dinner is skipped at night, the body will be in a state of hunger, and the gastric acid secreted by the stomach will corrode the gastric mucosa. Over time, this can lead to an increased risk of gastritis, gastric ulcers, and even stomach cancer.
Skipping dinner affects sleep
After a day of intense work, the body's energy is depleted and naturally produces hunger. The digestive system becomes abnormally active and sends signals to the brain to eat. If the body is not replenished with energy at this time, the brain's nervous system will remain excited at night, affecting the quality of sleep. Poor sleep at night leads to daytime fatigue, which affects work and learning.
Skipping dinner makes weight gain more likely
The normal lunchtime is usually between 11 am and 2 pm, and dinner time should be around 5 pm to 8 pm. In this way, the food eaten at lunch will be digested and absorbed by around 6 pm. If dinner is skipped, the body may be in a fasting state for more than ten hours, and the body will not be able to efficiently utilize energy. In a hungry state, the body will automatically break down muscle to obtain energy, and the calories consumed later are more likely to be converted into fat storage, leading to obesity.
Managing dinner time and portion size
The best time for dinner is around 6 pm, and it is best not to exceed 8 pm. The portion size of dinner should be based on individual body condition and personal needs. Eat until you no longer feel hungry, but avoid overeating. It is best not to eat anything except water after 8 pm. To ensure that food is fully digested, it is best not to go to bed within four hours after dinner.
What to eat for a healthier dinner
Foods rich in tryptophan
You can eat more foods rich in tryptophan for dinner. After tryptophan is metabolized in the body, it produces 5-hydroxytryptamine, which can inhibit central nervous system excitement and make people feel drowsy. Furthermore, 5-hydroxytryptamine can further convert into melatonin in the body, which has good sedative and hypnotic effects, making it suitable for people who often have insomnia or poor sleep quality.
Foods rich in tryptophan: millet, dried beancurd sticks, tofu skin, seaweed, black sesame, dried shrimp, pumpkin seeds, etc.
Foods rich in vitamin B complex
It is beneficial to include more foods rich in vitamin B complex in the dinner menu. Various vitamins in food interact with each other, regulate metabolism, and enhance the function of the nervous system, which plays a role in eliminating irritability and anxiety, and promoting sleep.
Foods rich in vitamin B complex: oats, rice, whole wheat bread, whole wheat biscuits, brown rice, etc.
Foods rich in carbohydrates
Foods rich in tryptophan can also be combined with foods rich in carbohydrates because tryptophan can smoothly enter the brain through the combination of carbohydrates and proteins, which has a sedative effect and allows people to sleep more soundly.
Foods rich in carbohydrates: rice, honey, whole wheat toast, bananas, grapes, etc.
