如果晚餐吃得太多會(huì)怎樣?

如果晚餐吃得太多會(huì)怎樣?

Dinner is one of the three main meals, usually takes place between 17:00 - 20:00. Dinner is usually full of families, so many families prepare the best food.

正餐是三大主餐之一，通常在17:00 - 20:00之間。晚餐通常都是家人一起吃，所以很多家庭都會(huì)準(zhǔn)備最好的食物。

Eating nights is a common habit of many young people today. However, the harms that night brings will sometimes startle you and give up this habit. According to a recent study, eating too late for dinner and snacking in the evening can increase the risk of breast and prostate cancer when you break your circadian clock and your metabolism.

晚上吃飯是當(dāng)今許多年輕人的普遍習(xí)慣。然而，這個(gè)正餐帶來的危害有時(shí)會(huì)讓你大吃一驚，于是你就放棄了這個(gè)習(xí)慣。根據(jù)最近的一項(xiàng)研究，晚餐吃得太晚和在晚上吃零食會(huì)增加乳腺癌和前列腺癌的風(fēng)險(xiǎn)，因?yàn)樗鼤?huì)破壞你的生物鐘和新陳代謝。

A team of scientists from the Barcelona Global Institute of Health found that people who ate more than two hours before eating before bed had a 25% higher risk of breast and prostate cancer.

巴塞羅那全球健康研究所的一組科學(xué)家發(fā)現(xiàn)，睡前兩小時(shí)以上進(jìn)食的人患乳腺癌和前列腺癌的風(fēng)險(xiǎn)要高25%。

Moreover, the dinner is too late and many nutrients will adversely affect health, because the stomach has to work too much that it should be resting. When eating too full and late in the evening, after a sleep, the stomach still has food, which will make the body tired and headache. Not only that, if sustained such dinner lasts, can lead to a number of conditions later.

此外，晚餐太晚了，許多營養(yǎng)物質(zhì)會(huì)對(duì)健康產(chǎn)生不利影響，因?yàn)槲感枰菹?。?dāng)吃得太飽或晚上很晚的時(shí)候，睡了一覺后，胃里還會(huì)有食物，會(huì)使身體疲憊頭痛。不僅如此，如果這種晚餐持續(xù)下去，會(huì)導(dǎo)致以后的一些情況。

Fat

肥胖

According to statistics, 90% of people who are obese is caused by eating too much at dinner. The evening is a resting period, if you eat a lot, your energy consumption is lower than your absorbed energy. Under the action of insulin, these excess energy sources are converted into fat. Over time, it will build up in the body and cause obesity.

據(jù)統(tǒng)計(jì)，90%的肥胖是由于晚餐吃得太多造成的。晚上是休息的時(shí)間，如果你吃得過多，你消耗的能量會(huì)低于吸收的能量。在胰島素的作用下，這些多余的能量轉(zhuǎn)化為脂肪。隨著時(shí)間的推移，它會(huì)在體內(nèi)積聚并導(dǎo)致肥胖。

Diabetes

糖尿病

For middle-aged people and older, if you eat too much at dinner, especially foods that are difficult to digest, foods that contain a lot of fat, protein, that put a great pressure on the pancreas. secreting insulin, forcing this gland to work overload leads to risk of diabetes.

對(duì)于中年人和老年人來說，如果你晚餐吃得太多，尤其是那些難以消化的食物，那些含有大量脂肪和蛋白質(zhì)的食物，會(huì)對(duì)胰腺造成很大壓力。分泌胰島素，迫使這個(gè)腺體超負(fù)荷工作，導(dǎo)致糖尿病的風(fēng)險(xiǎn)。

Old age amnesia, insomnia

老年失憶，失眠

Frequent eating too much at dinner makes the stomach, intestines and surrounding organs such as liver, bile, pancreas ... not get rest but must work continuously, so the brain can not rest.

吃飯時(shí)頻繁暴飲暴食，會(huì)使胃、腸及周圍的肝臟、膽汁、胰腺等器官受損。得不到休息卻要不停地工作，所以大腦不能休息。

Inadequate blood supply to the brain causes the metabolism of the affected brain cells to increase the risk of aging. One study found that young people who ate too much in the evening had a 20% higher risk of senile dementia than normal.

大腦供血不足會(huì)導(dǎo)致腦細(xì)胞的新陳代謝受影響，增加衰老的風(fēng)險(xiǎn)。一項(xiàng)研究發(fā)現(xiàn)，晚上吃得太多的年輕人患老年癡呆的風(fēng)險(xiǎn)比平時(shí)高出20%。

How to eat dinner properly?

如何正確地吃晚餐?

Do not fast but do not eat too full, do not eat too late (should eat about 4-5 hours before bed). Dinner should be low in calories, reduced in meat and fortified with green vegetables, whole grains. Eat plenty of fiber, vitamins to ensure low energy intake. Because protein is an important part of a balanced diet, it is indispensable in the dinner menu.

不要吃得太快，不要吃得太飽，不要吃得太晚(應(yīng)該在睡前4-5小時(shí)左右吃)。晚餐應(yīng)該低卡路里，少吃肉，多吃綠色蔬菜，全谷物。多吃纖維和維生素，確保低能量攝入。因?yàn)榈鞍踪|(zhì)是均衡飲食的重要組成部分，它是晚餐菜單中不可缺少的。

However, dinner should only eat lean meat because these foods are low in fat and calories. Eat more vegetables than carbs to avoid consuming carbs (carbs and sugar). A dinner should eat about a quarter of the vegetables, the rest consists of protein and starch. Add some monounsaturated fat like olive oil, sesame oil, nuts and seeds.

然而，晚餐應(yīng)該只吃瘦肉，因?yàn)檫@些食物脂肪和卡路里含量低。多吃蔬菜，避免攝入碳水化合物(碳水化合物和糖)。一頓晚餐應(yīng)該吃大約四分之一的蔬菜，其余由蛋白質(zhì)和淀粉組成。加入一些單一不飽和脂肪，如橄欖油，芝麻油，堅(jiān)果和種子。

Drink a small, warm glass of water before bed to reduce the risk of water shortage at night. At the same time reduce the risk of cramps, reduce the risk of stroke and myocardial infarction in people with cardiovascular disease, helping the body to relax completely, sleep better and deeper.

睡前喝一小杯溫水，可以減少晚上缺水的風(fēng)險(xiǎn)。同時(shí)降低抽筋的風(fēng)險(xiǎn)，降低患心血管疾病的人中風(fēng)和心肌梗死的風(fēng)險(xiǎn)，幫助身體完全放松，睡得更好更深。