Post Date December, 03 2023
Eat some fruit before dinner. For example, eat a banana or half an apple, but don't squeeze it into juice because eating it as a whole can make you feel fuller. However, there are several types of people who are best not to do this, such as those with a poor appetite and poor digestive function, to avoid stimulating the gastrointestinal tract, causing nausea and discomfort. Children under the age of 6 years old have immature gastrointestinal tract development, poor digestive and absorption functions, and eating fruit before meals can affect their meal intake, leading to malnutrition.
Eat fewer staple foods at night, which means avoiding high carbohydrates and choosing ingredients that contain more water and dietary fiber. Miscellaneous grains are more nutritious than refined rice flour, rich in multiple vitamins, protein, and dietary fiber, and more suitable for people who are losing weight. Dietary fiber slows down the emptying of the stomach, making it less prone to hunger, promoting intestinal peristalsis, reducing fat absorption, and preventing constipation.
It is best not to eat foods that are difficult to digest during dinner time. For dinner, try to choose foods that are easy to digest and rich in dietary fiber and carbohydrates. For staple food, you can choose some coarse grains such as Congee, because proper coarse grains are not only powerful for weight loss, but also help control appetite. You can choose more vegetables and fruits for non-staple food. If you want to maintain the results you have achieved, you can eat a small amount of miscellaneous grains, such as sweet potatoes and corn, together with an appropriate amount.
Use Congee instead of rice. Congee contains more water than the same bowl of rice, so it consumes less energy and has a high sense of satiety. Children and the elderly have weak digestive systems, so the Congee should be soft and rotten. In addition, it is also good to add some yams, lotus seeds, pumpkin and other easily digestible ingredients to Congee. It should be reminded that Congee can increase sugar quickly, especially white rice porridge. People with high blood sugar should pay attention to controlling their intake.
Mix a cold dish. Eat more vegetables consciously for dinner to reduce calories and ensure nutrition. However, frying and frying dishes require oil, so cold dressing and dipping in sauce are relatively recommended vegetable practices. Choose dark green vegetables such as spinach, pakchoi, and kale. They are rich in vitamin K, vitamin C, and chlorophyll, and can be blanched and cold mixed. You can also choose vegetables suitable for eating raw, such as small tomatoes, cucumbers, lettuce, and so on. However, people with poor stomachs are not suitable for eating raw.
More varieties. When the total amount is properly controlled, a variety of dishes can better ensure the nutritional balance of the dinner. The overall principle for pairing dishes is to have less meat and more vegetables. However, the specific allocation, how much to eat, and also refer to the daily food intake. Before dinner in the evening, you can "check for deficiencies" and recall what you ate for breakfast and lunch. If you eat less meat, you can add some soy products, fish, seafood, lean meat, and other foods with low calories and high protein in the evening. Also, try to move fried foods away from the table, as they are a "bad" fat hit area that can easily make people fat, cause gastrointestinal protests, lead to cardiovascular and cerebrovascular diseases, and lead to excessive calorie intake.
