This dinner habit will increase the risk of cancer

I just had a simple work lunch at noon.

Have something good to eat at night

It's been a hard day

Treat yourself

Supplement some nutrition

But because

Frequent overtime

Long commute

To socialize

…

Many people have dinner late

Don't eat dinner too late

A study conducted by the University of Barcelona in Spain showed that eating dinner before 9 p.m. and going to bed at least 2 hours after dinner can reduce the risk of prostate cancer in men and breast cancer in women.

Other studies have shown that if dinner is less than three hours away from bedtime, it is easy to have gastroesophageal reflux, which can lead to diseases such as esophageal cancer and gastric cancer in the long run.

In addition, eating dinner too late will increase the risk of obesity, dyslipidemia, diabetes and other diseases.

Therefore, it is recommended that there be at least 3 hours between dinner and bedtime, and it is best not to eat after 8 pm.

You can't skip dinner

Some people lose weight by skipping dinner, which is not advisable.

If you skip dinner, your stomach will continue to secrete gastric acid when it is empty. If there is no food to neutralize it, the gastric acid will erode the gastric mucosa. In the long run, it is easy to cause gastritis, gastric mucosal erosion, gastric ulcer and other diseases, and increase the risk of gastric cancer.

In addition, skipping dinner also increases the risk of diseases such as gallstones and hypoglycemia.

The amount of dinner should be appropriate

The metabolism of human organs slows down at night compared to the daytime. Eating too much at dinner will cause food to stagnate in the gastrointestinal tract, increase the burden on the intestines, induce inflammation, and in the long run increase the risk of colorectal cancer. In addition, eating too much at dinner will also increase the risk of fatty liver, diabetes and other diseases.

Therefore, dinner is generally eaten until 70% full. The so-called 70% full means that the stomach does not feel bloated, there is no sense of burden, and the appetite has decreased.

But for groups who need nutrients, such as children, teenagers, pregnant women, and breastfeeding women, it is important to eat a full and good dinner.

How to Eat Healthy Dinner

Some people use fruit instead of dinner in order to lose weight, which is also unhealthy. Fruits are low in nutrients such as protein and fat. Long-term use of fruit as dinner may lead to nutritional imbalance and affect health.

A healthy dinner should include staple food, meat and vegetables, in a rough ratio of 1:1:2.

(1) Staple foods containing carbohydrates: Use a coarse grain + fine grain model. The combination of coarse and fine grains provides more comprehensive nutrition. You can mix whole grains such as diced sweet potatoes, corn kernels, and millet into the fine grains to achieve "coarse grains with fine grains". The dietary fiber in coarse grains has a strong water absorption capacity, which not only enhances satiety but also improves intestinal function.

(2) Meat: Give priority to chicken, duck, fish, shrimp, tofu, etc. They are all high-quality proteins, not only easy to digest and absorb, but also have lower fat content than pork and beef. They can not only increase satiety, but also help control excess energy and are more nutritious.

(3) Vegetables: Eat more fresh vegetables. It is recommended to have more than two kinds of vegetables. They not only provide dietary fiber that is beneficial to intestinal health, but also increase micronutrients such as vitamins. Choose more colorful and dark vegetables.

References

1. ManolisKogevinas et al. Effect of mistimed eating patterns on breast and prostatecancer risk (MCC‐Spain Study).Int J Cancer.Published online July 17, 2018.

2. Zhang Xi, Xu Le, Dai Jiaxi. A case-control study on the relationship between dinner-sleep interval and post-dinner walking and gastric cancer[J]. Chinese Journal of Disease Control, 2016, 20(10): 1004-1007.