Some people never go home to eat dinner, after work to start the daily “social”, eat and drink for a few hours, before shying away from the stomach, shaking the body to go back to their homes. Some families eat dinner at night, even at 10 o’clock. Others stay up late after working late to put dinner and late night snacks together, and go to bed immediately after eating. In fact, these bad habits can easily cause a variety of diseases. The human body in sleep, the body’s various organ activities down to a minimum, a variety of systems at rest, energy consumption reduced to the level of basal metabolism. If you eat too good dinner, too full, excess nutrients can not be consumed, in the form of fat deposited in the body, resulting in obesity, which can easily lead to many diseases. 1, cardiovascular disease dinner is too good, too full, it will make the stomach and intestines full, sit down to watch TV or lie down to sleep, will push the heart up, and even make the heart forced to transpose in a lateral direction, compressing the coronary arteries, reducing the blood supply to the heart, inducing angina pectoris, myocardial infarction. These diseases often attack at night, the danger is very large, often too late to rescue caused by sudden death. 2, accelerate atherosclerosis Excessive consumption of high quality food at night will stimulate the liver to synthesize more low-density and very low-density lipoproteins, which will transport too much serum cholesterol to the arterial wall and accumulate, causing atherosclerosis. 3, leading to embolism If 70% of the energy consumed throughout the day is concentrated in dinner, it can make the blood lipid concentration rise sharply. In addition to fat deposited on the walls of blood vessels, it can also directly embolize blood vessels, leading to fat embolism of heart, brain and kidney, which is also a very dangerous disease. 4, accelerated aging after dinner is generally low activity, soon after sleep, the intestines and stomach also into a resting state. If the amount of dinner is too large, and the meals eaten are too fatty, it will lead to premature aging of the body. Therefore, we should eat according to the principle of “eat full in the morning, eat well at lunch, eat less at night”. This is conducive to health. The three elements of a healthy dinner are: 1. Dinner should be eaten early Dinner is best arranged at about 6 p.m. After 8 p.m. it is best not to eat anything, except water. And, do not go to bed within 4 hours after dinner, in order to allow sufficient time for food digestion. Eating early for dinner is a good health strategy recommended by medical experts to people. Studies have shown that eating early for dinner can greatly reduce the incidence of urinary tract stone disease. The peak of calcium discharge is often 4 to 5 hours after the meal, if dinner is too late, when the peak of calcium discharge, people have fallen asleep, urine will be retained in the ureter, bladder, urethra and other urinary tract, can not be discharged in time, resulting in an increase in urine calcium, easy to deposit down to form small crystals, over time, will gradually expand to form stones. 2, dinner elements to eat dinner must be vegetarian, carbohydrate-rich food, especially should be more intake of fresh vegetables, try to reduce the intake of too much protein, fatty foods. Too much protein intake, the body can not absorb it will remain in the intestine, will deteriorate, producing ammonia, ammonia sulfide and other toxic substances, stimulating the intestinal wall to induce cancer; if too much fat eating, can make the blood lipids rise. A large number of clinical medical studies have confirmed that people who often eat non-vegetarian food at dinner are generally 3 to 4 times more likely to have high blood lipids than those who often eat vegetarian food, and people who suffer from high blood lipids and high blood pressure are just like pouring oil on the fire if they often eat non-vegetarian food at dinner. Dinner must be given good attention, but does not require a large amount, and should not be large fish and meat. Secondly, dinner can actually do a “final summary” for your day, some breakfast, lunch can not eat things can be properly supplemented at dinner, so that the day’s food intake to maintain a balance. Dinner should have two or more vegetables, both to increase vitamins and can provide fiber. In addition, pasta can be moderately reduced, appropriate to eat some coarse grains, you can eat a small amount of fish. If you can go out for a walk after 40 minutes of dinner, it will be very beneficial to the digestion and absorption of food. 3, dinner to eat less compared with breakfast, Chinese food, dinner should eat less. The general requirement is that the energy supplied by dinner should not exceed 30% of the total energy of the whole day’s meal. Dinner often consume too much energy, will cause an increase in blood cholesterol, too much cholesterol accumulation on the walls of the blood vessels over time will induce atherosclerosis and cardiovascular disease. Dinner is too full, the concentration of sugar, amino acids and fatty acids in the blood will increase, after dinner people’s activity is often smaller, less energy consumption, the above substances will be transformed into fat under the action of insulin, and over time the body will gradually obese. Staple food, mainly refers to food, including rice, noodles, mixed grains, potatoes, etc.. And many weight loss friends give up staple foods, think reduce the intake of staple foods, as long as you do not eat staple foods can achieve the purpose of weight loss, only eat some vegetables and fruits every day, meat and eggs are rarely eaten. Indeed, this can achieve the effect of weight loss in a short period of time, but the ensuing may be dizziness and nausea, mental trance, easy to cause dull skin, waxy face and other problems. In fact, the intake of staple foods can make a person feel full, and to a certain extent can play a role in dieting. Weight loss, should be reduced is high energy foods rather than staple foods. Nutritionists clearly point out that the intake of carbohydrates should not be less than 55% of the total body intake, if it is below this level, it will be extremely harmful to the body. However, more and more young people are choosing to eat less or no staple food because they are afraid of gaining weight. The results of the third national nutrition survey show that the consumption of animal foods has exceeded the consumption of cereals in some more affluent families. Nutrition experts believe that this diet structure provides too much energy and fat and too little dietary fiber, which is detrimental to the prevention of some chronic diseases. Studies have proven that consuming too few staple foods can be extremely harmful to the body, as evidenced by the following: 1. An ugly face Insufficient staple foods will not provide enough carbohydrates needed by the body. And carbohydrates have detoxification functions, once the lack of toxic waste in the blood can not be eliminated in a timely manner, it will cause a dull complexion, ugly face. 2, endangering brain health too little intake of staple foods, and too much animal food intake, the brain is more serious harm. Animal fat is not fully metabolized in the case of insufficient carbohydrates, will make the blood accumulate more toxic waste – ketones, it can cause nausea, fatigue and damage to brain health. 3, too little staple food is prone to hair loss Inadequate intake of staple food can easily lead to deficiency of qi and blood nutrition, kidney function is not effectively performed, and kidney qi is insufficient. From the point of view of health science, hair growth and loss, moist and withered are related to the kidney in the essence of the strength and weakness of the kidney, the kidney Qi deficiency of people’s hair is easy to fall off, dry, turn white. Therefore, in the daily diet, we should pay attention to the intake of staple foods, and to achieve the “three” staple foods, that is, the simplicity of staple foods, quantification, miscellaneous food, in order to be conducive to human health. 1, simplify In people’s minds the scope of staple foods has been expanded, siu mai, doughnuts, spring rolls, milk buns and other foods containing starch are treated as staple foods. In fact, these types of foods are high in fat, calories, etc. Eating more of them is not beneficial to the body and can also lead to weight gain. In the holiday diet, dishes have been very rich, protein will not be lacking, the quality is not bad, the most important thing is to starch-based rice and noodle food, such as rice, noodles, etc., rather than a variety of finely crafted, “nutritious” snacks. In addition, people often take the beautifully packaged, varied taste of snacks as a staple food, which is undoubtedly the practice of putting the cart before the horse, more detrimental to weight loss. 2, quantification Whether dining out or eating at home, the variety of dishes are more, especially meat dishes, a few bites of each kind is full, often can no longer eat the main food. And the main food intake is not enough, the side dishes, especially meat dishes eat too much, fat and cholesterol intake also increased accordingly, is likely to cause obesity and its complications. The correct approach is to avoid eating dishes without restriction, to ensure that the amount of staple foods, staple foods should be “quantitative”, healthy adults at least 300 grams per day. Nowadays, people eat more and more fine staple foods, basically fine white rice, fine white noodles, etc. Therefore, some people have proposed the “talk about the staple foods”. Therefore, some people put forward the slogan of “talking about nutrition and eating coarse grains”, which is very much in line with the requirements of nutrition. Rice in the milling process, all the rice bran is discarded, after repeated milling, only starch and a small amount of protein is left. While the rice bran includes the fruit skin, seed skin, paste powder layer, rice germ, etc. It contains 64% of the nutrients of rice, which is the essence of rice grain. Rice flour is the most convenient and important source of vitamin B1, minerals and dietary fiber, if the loss of refined processing, it is necessary to compensate through other foods. And oats, barley, buckwheat, corn, corn and sorghum rice and other mixed grains, all containing white rice, white noodles in the lack of nutrients, can play a complementary role.