When we were very young, we were indoctrinated with the good health of going to bed early and getting up early, but sometimes people are involuntarily in the rivers and lakes.
After working out, especially for people to work, many things can't be done according to their own wishes. Don't say that three meals a day can be eaten on time, sometimes even if you don't even have dinner, you have to go on a new job, staying up late to work overtime. It is inevitable. But dinner is especially important for weight loss. So how do you come to eat dinner in the face of this situation?
First of all, pay attention to light dinner
1, the best choice of brown rice, whole wheat steamed bread, oatmeal and other whole grain foods.
First of all, these foods are highly nutritious and full of satiety. If you need to stay up all night, you can support your night work. Also, whole grain food is also an important source of vitamin B, if the body is missing. Vitamin B may cause cognitive decline and reduce work efficiency.
Whole-grain foods can also promote intestinal peristalsis. Long-term sedentary can easily lead to constipation. Eating more whole grains is also good for the day.
2, to ensure adequate intake of vegetables
According to the Chinese Dietary Guidelines, each adult should not consume less than 500g of vegetables per day, while the amount of vegetables consumed for dinner is about 150g. Vegetables are rich in vitamin C and lutein for improving cognitive function and protection. Vision has great benefits.
3, the main intake of high quality protein
This point, Xiaobian has been emphasized in many places. Losing weight is inseparable from high-quality protein. The protein that people consume from the diet every day is not enough. So you can only consciously consume it, for example, you can Eat some egg-milk food, drink a cup of milk every morning and eat an egg, so you can lose about 10g of protein.
Animal foods are recommended to consume some lean meats and fish. While ensuring the supply of high-quality protein, it can also provide trace elements such as iron and zinc to the human body.
4, too late to have dinner
Sometimes I don't have time to have dinner or I am hungry and want to eat late at night. At this time, I have to choose food carefully. Although many people choose instant food such as instant noodles, Xiaobian still has to say, If you eat these all night, then it is not far from the fat man.
These high-salt and high-calorie foods, although they can be fruity, but high in calories will grow meat. This time you can choose skim milk plus pure oatmeal, not only nutrition, but also help to lose weight.
