What are the dangers of skipping dinner?

The terrible consequence of skipping dinner is that you may end up in the hospital earlier than you can eat enough.

Compared with Westerners’ emphasis on breakfast, dinner has always been the most important meal for Chinese people. It seems that if you don’t eat more, you will lose something.

Eating dinner is indeed important, but nowadays people tend to go to extremes, either not eating at all or eating a lot. In fact, both extremes are wrong. After a lot of popular science, everyone knows that it is wrong to eat a lot; but skipping dinner is also very wrong.

The dangers of skipping dinner

1. Excessive gastric acid secretion

From the mouth, when chewing food, a large amount of saliva will be released; the esophagus will also It releases some mucus to help food enter the stomach smoothly; the stomach begins to speed up peristalsis and produces digestive enzymes; next, the duodenum stimulates the gallbladder to release bile to help break down fat in the food.

If you skip dinner, gastric acid will be secreted as usual, but because there is no food to decompose, gastric acid will damage the gastric mucosa. Over time, it can easily lead to gastric mucosal erosion and ulcers, and weakened resistance, which is not good for nourishing the stomach.

2. Reduce the body’s resistance

Skipping dinner can easily induce hypoglycemia, resulting in insufficient nutrient supply to the organs, and the body’s resistance will also decrease.

Especially for middle-aged and elderly people, nutrients are not easy to absorb, so they must eat them for dinner. Don't focus on "whether to have dinner or not", but focus on "what to eat".

The dangers of eating too much for dinner

1. Obesity

At night, the body's metabolism slows down and the amount of exercise is reduced, which can easily lead to fat accumulation and obesity. .

The harm caused by obesity is not only the uncoordinated body shape and many inconveniences in life, but more importantly, obesity can induce a variety of diseases.

2. Coronary heart disease

Many people eat too rich dinners, which are rich in fat and high in cholesterol. Over time, it can easily lead to arteriosclerosis and eventually coronary heart disease.

3. Diabetes

If you eat too much or too greasy dinner, the pancreas needs to secrete insulin continuously. The long-term consequences of this are: the pancreatic islets become insensitive and unable to regulate blood sugar normally, which in turn leads to diabetes.

Eat dinner this way, you will be healthy and will not get sick

The principle is that more of one type means less energy

Nowadays, life and work are fast-paced, and everyone’s breakfast is basically They are all rather confused. Just a pancake and a cup of soy milk, and that's all. Most takeaways at noon do not meet the standards of diverse food and light nutrition. And dinner should be a good opportunity to make up for the mistakes in the day.

Staple food: Often the staple food we can eat outside is fine rice and noodles, with very few whole grains, beans, and potatoes. Therefore, the staple food for dinner can be mainly whole grain rice, whole grain porridge, whole grain cakes or potato foods. A bowl of rice of the same size, these whole grains and potatoes are very filling, so you don’t have to worry about being hungry before going to bed.

Vegetables: The amount of vegetables eaten in the morning and lunch cannot reach 500 grams. Therefore, you can eat more fresh dark vegetables at night, which are not only low in energy and full, but also healthy and nutritious. Especially fresh vegetables that do not need to be cooked are delicious to eat in summer and the nutrients are more intact.

Beans and products: In addition, eating some soybeans and their products in moderation can not only consume high-quality protein, but also have a relatively low fat content, which is suitable for those who want to lose weight. Edamame and green peas are good choices. But don’t consume too much, as soy products can easily produce gas, and eating too much can affect your sleep quality.

Meat: Finally, let’s talk about the meat that everyone loves to eat. Especially in summer, skewers and barbecue are essential. However, whether it is aquatic products or poultry and livestock meat, the maximum amount should not exceed 50 grams. If you consume too much meat, intestinal peristalsis will be slower at night, which will retain ammonia in the intestinal tract and produce ammonia, which is more likely to increase the risk of intestinal cancer. At the same time, the meat contains a certain amount of fat, and its contribution to obesity is self-evident.

As a rule, eat early rather than late

The best time to eat dinner is between 18 and 19 o'clock. Because you eat too early, you will easily feel hungry before going to bed, which not only affects your sleep, but also affects your stomach health.

At the same time, eating should not be too late, and should be 3 hours away from going to bed at the latest. This not only allows sufficient time for the gastrointestinal tract to digest and absorb nutrients, but also allows you to do some relatively soothing exercises so that the calories you consume can be metabolized. Even if you get off work late, try to have dinner as early as possible. Principle 3: The later you eat, the less you eat

Eat dinner at a normal time, and only eat seven to seven times full. If you want to lose weight, you can only eat 50% full. But what should you do if you miss your meal?

Some friends will say: I get off work late and it’s already 10 o’clock when I get home. Do I still have this meal? Of course you have to eat it!

If you don’t eat dinner, the time between the first meal and the next meal will be nearly eighteen hours! Although there is no food in the intestines and stomach, digestive juices are secreted. Although it is not much, it is enough to harm gastrointestinal health in the long run.

So, if you have dinner very late, you can eat some light millet porridge, oatmeal, vegetable noodle soup, or eat a plate of yogurt and fruit and vegetable salad, which are all very good choices. The amount doesn’t need to be too much, as long as you don’t feel hungry after eating it. Principle 4: Chew slowly and eat slowly, with a light taste

Chewing slowly and slowly will not only make food easier to digest and absorb, reduce the workload of the gastrointestinal tract, but also make it easier to feel full and reduce excessive food intake.

In addition, eating less heavy-flavored foods at dinner can also help lose weight. It is best not to eat cooked foods such as braised, boiled, fried, and fried.

After all, they are all big consumers of oil. A bite of vegetables is equivalent to a bite of oil. Presumably no one wants to let themselves eat more and get fatter. You can choose boiled, steamed or stewed dishes, which are nutritious, low-fat, light and delicious. Why not?

Finally, the editor recommends several nutritious recipes for everyone. Of course, these are just examples. You can match them according to your favorite dishes.

A: Normal dinner?

1. Staple food: Multigrain porridge and sesame cakes

2. Dishes: Stir-fried meat with spicy bean curd and cold spinach with nuts

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B: Weight loss dinner

1. Staple food: Millet oatmeal porridge

2. Dishes: Sauce beef, Xinjiang mixed vegetables

C : Late night snack (not recommended)

1. Staple food: Millet vegetable porridge

2. Dishes: Cold cucumber

In short, as long as the above four principles are met, you can You can eat whatever you want. Not only will you not get sick, but you will also be healthier!