People always emphasize the importance of eating less at night, so the importance of dinner is often overlooked. Many people think that it doesn't matter what we eat for dinner, but that's not true. A healthy and reasonable dinner has a big impact on our bodies. What are the requirements for a scientific dinner?
【Be Careful about Dinner Becoming the Main Meal and Your Body's Deterioration】
Lunch is the best choice for the main meal because it can properly distribute the nutrients in our body. If the main meal becomes dinner, it can easily lead to obesity and various diseases. After all, people are asleep at night and do not consume as much physical and mental energy as during the day. Therefore, it is not a good practice to have dinner as the main meal!
Eating too much at night can lead to the food in the stomach not being completely digested in time. In addition, people go to bed immediately after eating, which can lead to symptoms of indigestion.
With more food in the stomach, people may have a reduced appetite and not feel like eating breakfast the next morning, which will affect the absorption of nutrients in the body.
【Requirements for a Scientific Dinner】
1. Dinner should be moderate, with less fat and easily digestible food.
2. Recommended amounts of various foods for dinner (for healthy adults):
- Grains: about 125g, choose foods rich in dietary fiber such as brown rice and whole wheat. They are filling and promote gastrointestinal motility.
- Animal products: 50g, 20g of soybeans or equivalent products.
- Vegetables: 150g.
- Fruits: 100g.
3. In addition, people who work or study at night have increased energy and nutrient needs. If working or studying until late at night, with dinner and sleep time of 5-6 hours or more, it is important to ensure sufficient nutrient intake for dinner. On the other hand, it is also necessary to arrange a moderate supper to avoid insufficient nutrient intake and affect work or study effectiveness. A glass of milk, a few cookies, or a boiled egg or snack can provide some energy and nutrients.
【Precautions】
- Do not eat dinner too late.
- Meal quality and quantity should vary depending on individual needs, age, activity level, etc.
- Cold dishes (as long as food hygiene is taken into consideration), soups, and sauces can be appropriately included in dinner to stimulate appetite and aid digestion.
