For dinner, it is generally recommended to eat 7 minutes full, try to eat before 7 pm, but now people's work and life rhythm have changed, and it has become the norm to go home at 7 o'clock. Some people even get off work late. Go home at 9 o'clock. It's obviously not realistic to ask for dinner at seven o'clock.
Assume we eat dinner at 7pm and go to bed at 11pm. It is only 3.5 hours from after a meal to sleep, can we guarantee the digestion of the food in our stomach during this time?
According to statistics, the digestion of food usually follows the following times: fruit 30 minutes to 1 hour; vegetables - 45 minutes to 2 hours; grains 1.5 hours to 3 hours; protein 1.5 hours to 4 hours; fat 2 to 4 hours. Fruits, vegetables, grains, proteins (milk, soy milk), etc. are relatively easy to digest, usually within 3 hours. Although grains take a long time, their digestibility is the highest in the body, up to 98%. Fats Vegetable oils are easier to digest due to the influence of unsaturated fatty acids. Consuming fats with grains or protein will prolong the digestion time of grains and proteins, so we are currently advocating a diet with less oil and less salt.
Seeing this we can roughly list the basic composition of a dinner:
1. Fresh vegetables (green leafy vegetables, tomatoes, purple cabbage, etc.)
2. Coarse grains (multigrain rice, sweet potato, corn, etc.)
3. Protein + white meat (egg, soy milk, steamed fish, boiled shrimp, etc.)
4. Dietary fiber (green bamboo shoots, celery, mushrooms, etc.)
5. Low-sugar yogurt
Finally, it is recommended to be seven full for dinner. What is seven full? That is, you feel that you can eat or not, and you are not particularly full. At this time, if you rest for five minutes, the food in your stomach is digested, and your appetite will gradually decrease.
What are the plant extracts that help digestion?
1. Artichoke Extract, artichoke extract is usually used as a liver-protecting ingredient, and can also relieve flatulence, suitable for taking after meals;
2. Ginger Extract, ginger can help digestion and improve gastric motility;
3. Hawthorn Extract can be used to relieve food accumulation and flatulence;
4. Inulin, inulin can promote gastrointestinal function and prevent constipation;
5. Green Tea Extract, tea polyphenols help lower blood pressure, blood lipids and cholesterol.
