In recent years, the concept of "dieting for health" has been deeply rooted in people's minds. Many people have been aware of the dangers of obesity, such as inducing fatty liver, diabetes, cardiovascular and cerebrovascular diseases, and have started to control diet

In recent years, the concept of "dieting for health" has been deeply rooted in people's minds. Many people have been aware of the dangers of obesity, such as inducing fatty liver, diabetes, cardiovascular and cerebrovascular diseases, and have started to control diet.

This should have been a good thing, but more and more people are "maintaining their health" by giving up dinner, especially middle-aged and elderly people, who have long been influenced by the concept of "not eating after lunch" and believe that "thin" points are better, and will deliberately choose not to eat dinner.

Want to become healthy, do you want to have dinner or not? What are the effects of skipping dinner on the body? Let's take a look at Aunt Liu's story.

1 What happens to a 62 year old man who does not eat dinner for a long time to lower blood lipids and soften blood vessels?

Uncle Liu is 62 years old this year. When his son took him for a physical examination six months ago, he was foundCarotid atherosclerosis and hyperlipidemia Since then, Uncle Liu not only took medicine, but also began to try many methods to lower blood lipids and soften blood vessels.

During a chat with an old friend, he said, "High blood lipids are just too nutritious. To reduce fat and plaques in the blood vessels, one should eat less, especially during dinner.

At first, Uncle Liu was skeptical of this statement and dared not attempt it. But later, he saw an article online titled "Eating dinner is harmful to the body", which pointed out: "Dinner can increase the burden on the gastrointestinal tract, increase blood sugar and lipids, cause arteriosclerosis, form blood clots, and also damage the heart and brain.

For the sake of blood vessel health, Uncle Liu has decided not to eat dinner.

Unconsciously, half a year has passed, and Uncle Liu has decided to go to the hospital for a check-up to see how his "health preservation" results are. However, the results of the re examination surprised him:Vascular sclerosis did not improve, blood lipid indicators did not decrease but increased, and gastric ulcers were also detected.

The doctor was also surprised by this result and only after careful inquiry did he understand the reason behind it.

It turned out that Uncle Liu would be hungry and eat a lot in the daytime since he didn't eat dinner. He would eat four or five big Mantou for breakfast, at least three bowls of rice for lunch, and some noodles in the afternoon. The doctor said that although Uncle Liu did not have dinner,But eating too much during the day, and most of it is a staple food, which is not conducive to controlling blood lipids.

In addition, due to excessive satiety during the day and hunger at night, this irregular diet also induced Uncle Liu's gastric ulcer.

In fact, long-term skipping dinner for middle-aged and elderly people can damage the body, possibly leading to stomach diseases, muscle deficiency, malnutrition, and other diseases. It can also affect sleep and damage immunity.The true way to maintain health is not to skip dinner, but to focus on what to eat and how much to eat.

2 Research in the United States: Dinner is closely related to lifespan

In December 2022, a new study published in diabetes Care found that dinner is closely related to life span, and more low-quality carbohydrates are consumed at dinner,Increased risk of death from diabetes And eating high-quality carbohydrates for dinner,Can reduce the risk of cardiovascular disease death and all-cause death

This study included data from 27623 cases from the National Health and Nutrition Examination Survey (2003-2014) and the National Death Index for Adults in the United States to evaluate the impact of differences in daily total intake and carbohydrate intake on mortality.

The research results found that:

• Consume more throughout the dayHigh quality carbohydratesParticipants,Low risk of all cause deathConsume more throughout the dayLow quality carbohydratesParticipants,
• dinnerHigh quality carbohydratesParticipants,dinnerHigh quality carbohydratesThe risk of cardiovascular death and the risk of all cause death can be reduced by 25% and 19%, respectively.

So the question arises, which foods are high-quality carbon water and which foods are low-quality carbon water? The answer is as follows

High quality carbohydratesWhole grains (brown rice, oats, buckwheat flour, etc.), potatoes, fresh vegetables, fruits, rich in antioxidants and phytochemistry;

Low quality carbohydratesCarbohydrates, refined grains (such as milled rice, white flour, white bread, etc.), etc., can easily cause insulin reactions and rapidly increase blood sugar levels.

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1. What to eat?

Eat moreOats, red beans, sweet potatoesWhole grains and miscellaneous beans and potatoes;

Eat moreSpinach, rapeseed, and tomatoesWait for vegetables, especially dark colored vegetables;

Eat moreTofu, Rolls of dried bean milk creams and dried tofuSoy bean products;

Eat moreLean beef, steamed fish, and braised shrimpMeat with high protein and low fat content;

Eat lessWhite rice, white noodles and white MantouRefined grains;

Eat lessBread, cake, and colaFood with added sugar;

Eat lessPork, fat, and baconMeat with high fat content.

2. How much do you eat?

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3. What should I pay attention to?

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Eating order

In order to better control blood sugar fluctuations, it is recommended to first drink soup, then eat vegetables, then eat meat, and finally eat carbon water staple food.

Attachment: Dietary Guidelines for the Elderly in China

The "Dietary Guidelines for the Elderly in China (2022)" is a dietary guide for the elderly, with core recommendations including the following:

1. The type of food needs to beRich and diverseReasonably mix and consume foods that are easy to digest, absorb, and utilize;
2. Every meal should have vegetables, especially spinach, rapeseed, and purple cabbageDark leafy vegetableYou need to eat moreDifferent types of fruitsVegetables and fruits cannot replace each other;
3. Daily intake of 120-150 grams of animal foods, including 40-50 grams of fish, 40-50 grams of animal meat, and 40-50 grams of eggs, recommendedEating various types of meat in exchange
4. Drink 300-400ml of milk or dairy products with equal protein content every day, and eat 15 grams of soy or equivalent soy products every day;
5. Encourage elderly people to eat and reduce unnecessary food restrictions based on individual circumstances.

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reference material:

[1]HouWHanTSunXetal(2022)Relationshipbetweencarbohydrateintake(quantityqualityandtimeeaten)andmortality(totalcardiovascularanddiabetes)Assessmentof20032014nationalhealthandnutritionexaminationsurveyparticipants.DiabetesCare4530243031.doi10.2337/dc22-0462

[2] Dietary Guidelines for the Elderly in China (2022), Office of the National Committee on Aging, Chinese Nutrition Society, November 21, 2022

[3]High quality carbohydrates2021-09-07

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