What happened to those who skipped dinner for a long time? I hope you don’t have these consequences!

Expert of this article: Liu Jingjing, PhD in Food Biotechnology, China Agricultural University

It's dinner time! Friends, will you have a delicious dinner with your family at this time?

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Xiao Zhang: I need to eat, I need to eat. I will be hungry if I don’t eat! I will be satisfied only when I am full…

Xiao Liu: I am losing weight. I don’t eat dinner. I will stick to it! Day 35!

Xiao Wang: I have some exercise tonight, so I will eat less.

Which of the above types do you belong to? Is dinner important? What happens if you skip it? Is it okay to replace dinner with snacks? What snacks are recommended? Let's take a look.

What happens if you skip dinner for a long time?

The "Dietary Guidelines for Chinese Residents" recommends that the energy ratio of three meals a day is 3:4:3, which means that dinner is as important as breakfast and lunch and can all provide energy for the human body.

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Some scholars have studied the relationship between dinner time and the risk of death from hemorrhagic stroke, coronary heart disease and cardiovascular disease: the volunteers participating in the study were divided into three groups, including a group that eats dinner before 8 o'clock, a group that eats dinner after 8 o'clock, and a group that eats dinner irregularly (that is, not eating or eating at irregular times). Through 19 years of follow-up, the researchers found that the group that eats dinner irregularly had a greater risk of developing such diseases.

In addition, if you skip dinner for a long time, the bile and gastric acid in the body will also be secreted, but there is no food in the stomach to decompose. In the long run, bile and gastric acid will flow back and damage the gastric mucosa. Moreover, the human body will automatically adjust according to the eating situation. When it comes to dinner time, the body is in an empty stomach state for a long time, which will increase the gastrointestinal absorption rate of breakfast and lunch food, reduce the basal metabolic rate, and convert more energy into fat. What is the right way to eat dinner?

1. Eat less dinner

The "Dietary Guidelines for Chinese Residents" points out that the three-meal pattern is: breakfast should be nutritious, lunch should be good, and dinner should be moderate.

If you eat too well and too much for dinner for a long time, it will stimulate the pancreas to secrete insulin, increase the burden on the body's pancreas, and induce diabetes; it will also force the body's digestive system to continue working, keeping the brain in an excited state, easily causing insomnia and dreaming, and then leading to neurasthenia.

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2. Eat early dinner

It is best to schedule dinner between 6 and 7 p.m., and try not to exceed 8 p.m.

Studies have shown that for the same amount of dinner, people who eat later have higher blood sugar levels and burn less fat. This effect is more obvious in people with obesity or diabetes.

3. Eat a full dinner

For dinner, you can refer to the types of meals for breakfast and lunch to supplement and match. If you have consumed enough meat, eggs and milk during the day, dinner can be mainly green leafy vegetables, and the staple food can be mainly whole grain rice or whole grain pasta.

What are some good after-dinner snacks?

After a busy day, many people like to eat some snacks after dinner to relax. At this time, you can choose to eat some snacks that help you sleep, such as bananas, milk and nuts.

Bananas are rich in vitamin B6, the mineral magnesium and tryptophan; the α-lactoprotein in milk is rich in active substances such as tryptophan; and nuts are rich in magnesium.

These are the raw materials for producing serotonin in the human body. Serotonin can inhibit the excitability of the central nervous system and make the body feel sleepy. At the same time, serotonin can be converted into melatonin in the human body, which has a calming and sleep-inducing effect.

In addition, avoid excessive consumption of energy drinks, alcoholic and caffeinated beverages.

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Important reminder: Most modern people have free time at night, but choosing to skip dinner and exercise is very harmful. If you skip dinner, the blood sugar concentration in the body is low. Exercising at this time will accelerate blood sugar consumption, resulting in insufficient energy supply to the brain, which can cause dizziness, fatigue, and even coma.

Moreover, the stomach and intestines are in a resting state when the stomach is empty. Exercise will force the stomach and intestines to start working and cause illness.

Studies have shown that exercising in the afternoon or evening is more effective in preventing coronary heart disease. Therefore, eating a moderate dinner, taking a short rest, and then exercising is more conducive to fat consumption and healthy exercise.

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