Eating dinner too late can lead to obesity and diabetes

The order of a meal, such as what to eat and eating vegetables first, is important, but the timing of eating is also important. In recent studies, the "chrononutrition" of biological clock genes and eating rhythms has received attention. For example, children who eat breakfast every day perform better in school, and it's not just because breakfast replenishes the brain's energy. After eating breakfast, the central nervous system in the brain that controls the body's rhythm will be stimulated. Because of this stimulation, the rhythm of the "biological clock gene" in the body is adjusted, which improves the efficiency of studying.

Biological clock genes are genes present in 60 trillion cells throughout the human body. It works like a clock in our body around the clock and is responsible for things like body temperature and hormones. Once the rhythm of this biological clock gene becomes disrupted, athletic ability or energy metabolism will decrease, making us more susceptible to obesity.

Moreover, there is a BMAL-1 in the biological clock gene, which has the function of causing cells to store fat. This effect is generally weakest around 2 p.m., and will gradually become stronger after this time, reaching its strongest between 10 p.m. and 2 a.m. We often hear warnings like "Don't eat too late to prevent weight gain" because BMAL-1 is more active at night. If you eat at night, it will promote fat accumulation.

Usually, it takes three to four hours to digest and absorb food. In order to complete digestion and absorption before 1 a.m., it is best to finish dinner before 9 p.m. I have a good method to recommend to everyone, which is "sharing food". When you have to come home late because of work, you can eat some light meals in the afternoon, such as fruit and vegetable juice + rice balls, salad + sandwiches, etc. Eat only vegetables or protein main courses after get off work, and avoid consuming carbohydrates that easily turn into neutral fats after 9pm.

In addition, if you eat dinner too late, the secretion of insulin will also increase. If excessive insulin secretion continues, it will eventually become insufficient, its effect will deteriorate and diabetes will result. In order to conserve insulin, it is important to eat as little as possible.

This article is from Sancai Culture "Eat vegetables first: high blood pressure, high blood sugar and high blood lipids will disappear! 》