如果晚餐吃得太多会怎样?
如果晚餐吃得太多会怎样?
Dinner is one of the three main meals, usually takes place between 17:00 - 20:00. Dinner is usually full of families, so many families prepare the best food.
正餐是三大主餐之一，通常在17:00 - 20:00之间。晚餐通常都是家人一起吃，所以很多家庭都会准备最好的食物。
Eating nights is a common habit of many young people today. However, the harms that night brings will sometimes startle you and give up this habit. According to a recent study, eating too late for dinner and snacking in the evening can increase the risk of breast and prostate cancer when you break your circadian clock and your metabolism.
晚上吃饭是当今许多年轻人的普遍习惯。然而，这个正餐带来的危害有时会让你大吃一惊，于是你就放弃了这个习惯。根据最近的一项研究，晚餐吃得太晚和在晚上吃零食会增加乳腺癌和前列腺癌的风险，因为它会破坏你的生物钟和新陈代谢。
A team of scientists from the Barcelona Global Institute of Health found that people who ate more than two hours before eating before bed had a 25% higher risk of breast and prostate cancer.
巴塞罗那全球健康研究所的一组科学家发现，睡前两小时以上进食的人患乳腺癌和前列腺癌的风险要高25%。
Moreover, the dinner is too late and many nutrients will adversely affect health, because the stomach has to work too much that it should be resting. When eating too full and late in the evening, after a sleep, the stomach still has food, which will make the body tired and headache. Not only that, if sustained such dinner lasts, can lead to a number of conditions later.
此外，晚餐太晚了，许多营养物质会对健康产生不利影响，因为胃需要休息。当吃得太饱或晚上很晚的时候，睡了一觉后，胃里还会有食物，会使身体疲惫头痛。不仅如此，如果这种晚餐持续下去，会导致以后的一些情况。
Fat
肥胖
According to statistics, 90% of people who are obese is caused by eating too much at dinner. The evening is a resting period, if you eat a lot, your energy consumption is lower than your absorbed energy. Under the action of insulin, these excess energy sources are converted into fat. Over time, it will build up in the body and cause obesity.
据统计，90%的肥胖是由于晚餐吃得太多造成的。晚上是休息的时间，如果你吃得过多，你消耗的能量会低于吸收的能量。在胰岛素的作用下，这些多余的能量转化为脂肪。随着时间的推移，它会在体内积聚并导致肥胖。
Diabetes
糖尿病
For middle-aged people and older, if you eat too much at dinner, especially foods that are difficult to digest, foods that contain a lot of fat, protein, that put a great pressure on the pancreas. secreting insulin, forcing this gland to work overload leads to risk of diabetes.
对于中年人和老年人来说，如果你晚餐吃得太多，尤其是那些难以消化的食物，那些含有大量脂肪和蛋白质的食物，会对胰腺造成很大压力。分泌胰岛素，迫使这个腺体超负荷工作，导致糖尿病的风险。
Old age amnesia, insomnia
老年失忆，失眠
Frequent eating too much at dinner makes the stomach, intestines and surrounding organs such as liver, bile, pancreas ... not get rest but must work continuously, so the brain can not rest.
吃饭时频繁暴饮暴食，会使胃、肠及周围的肝脏、胆汁、胰腺等器官受损。得不到休息却要不停地工作，所以大脑不能休息。
Inadequate blood supply to the brain causes the metabolism of the affected brain cells to increase the risk of aging. One study found that young people who ate too much in the evening had a 20% higher risk of senile dementia than normal.
大脑供血不足会导致脑细胞的新陈代谢受影响，增加衰老的风险。一项研究发现，晚上吃得太多的年轻人患老年痴呆的风险比平时高出20%。
How to eat dinner properly?
如何正确地吃晚餐?
Do not fast but do not eat too full, do not eat too late (should eat about 4-5 hours before bed). Dinner should be low in calories, reduced in meat and fortified with green vegetables, whole grains. Eat plenty of fiber, vitamins to ensure low energy intake. Because protein is an important part of a balanced diet, it is indispensable in the dinner menu.
不要吃得太快，不要吃得太饱，不要吃得太晚(应该在睡前4-5小时左右吃)。晚餐应该低卡路里，少吃肉，多吃绿色蔬菜，全谷物。多吃纤维和维生素，确保低能量摄入。因为蛋白质是均衡饮食的重要组成部分，它是晚餐菜单中不可缺少的。
However, dinner should only eat lean meat because these foods are low in fat and calories. Eat more vegetables than carbs to avoid consuming carbs (carbs and sugar). A dinner should eat about a quarter of the vegetables, the rest consists of protein and starch. Add some monounsaturated fat like olive oil, sesame oil, nuts and seeds.
然而，晚餐应该只吃瘦肉，因为这些食物脂肪和卡路里含量低。多吃蔬菜，避免摄入碳水化合物(碳水化合物和糖)。一顿晚餐应该吃大约四分之一的蔬菜，其余由蛋白质和淀粉组成。加入一些单一不饱和脂肪，如橄榄油，芝麻油，坚果和种子。
Drink a small, warm glass of water before bed to reduce the risk of water shortage at night. At the same time reduce the risk of cramps, reduce the risk of stroke and myocardial infarction in people with cardiovascular disease, helping the body to relax completely, sleep better and deeper.
睡前喝一小杯温水，可以减少晚上缺水的风险。同时降低抽筋的风险，降低患心血管疾病的人中风和心肌梗死的风险，帮助身体完全放松，睡得更好更深。
