不吃晚饭减肥的人,后来都瘦了吗?

健康   2024-10-08 19:47   北京  


晚餐不能不吃,也不能过度吃。那么晚餐到底应该怎么吃呢?

根据《中国居民膳食指南》[7]推荐,一日三餐的能量占比应该为3:4:3,晚餐吃个七分饱就够了,吃太饱反而适得其反。


在吃晚饭的时间上,也不能太晚。吃的太晚可能会导致糖尿病、胃癌等疾病。此外,应尽可能在晚餐4小时后入睡,尽可能给胃充足的时间来充分消化食物。


至于晚餐吃什么,可以根据白天的饮食来查漏补缺,如果白天已经摄入足够的肉蛋奶等蛋白食品,晚餐可以以绿色蔬菜为主,主食则以杂粮米饭或者面食为主。


切记一定要少油少盐!


最后,吃完晚饭后还可以出去散步走一走,可以帮助胃更好的消化食物。



本文由百度健康专家团审核背书


参考文献

[1] Yamamoto R, Tomi R, Shinzawa M, Yoshimura R, Ozaki S, Nakanishi K, Ide S, Nagatomo I, Nishida M, Yamauchi-Takihara K, Kudo T, Moriyama T. Associations of Skipping Breakfast, Lunch, and Dinner with Weight Gain and Overweight/Obesity in University Students: A Retrospective Cohort Study. Nutrients. 2021 Jan 19;13(1):271. doi: 10.3390/nu13010271. PMID: 33477859; PMCID: PMC7832851.

[2] Dworken, Harvey J., Keeton, William T., Hightower, Nicholas Carr and Sircus, William. "human digestive system". Encyclopedia Britannica, 18 Jun. 2024, https://www.britannica.com/science/human-digestive-system. Accessed 24 June 2024.

[3] Sun H, Warren J, Yip J, Ji Y, Hao S, Han W, Ding Y. Factors Influencing Gallstone Formation: A Review of the Literature. Biomolecules. 2022 Apr 6;12(4):550. doi: 10.3390/biom12040550. PMID: 35454138; PMCID: PMC9026518.

[4] Munteanu, Camelia, and Betty Schwartz. “The relationship between nutrition and the immune system.” Frontiers in nutrition vol. 9 1082500. 8 Dec. 2022, doi:10.3389/fnut.2022.1082500

[5] Piedmont Healthcare. What Happens to the Body When You Skip Meals? [EB/OL]. https://www.piedmont.org/living-real-change/what-happens-to-the-body-when-you-skip-meals

[6] Nas, Alessa et al. “Impact of breakfast skipping compared with dinner skipping on regulation of energy balance and metabolic risk.” The American journal of clinical nutrition vol. 105,6 (2017): 1351-1361. doi:10.3945/ajcn.116.151332

[7]中国居民膳食指南(2022).[EB/OL]. https://www.schlandor.com/Upload/202209/20220905092023_5289.pdf


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