They selected 20 healthy volunteers (male 10, female 10) with an average age of 26 years and an average body mass index of 23.2. They are used to sleeping from 22: 00 to 0 1: 00, and the sleeping time is fixed.
The two groups ate dinner at 22:00 and regular dinner at 18:00 respectively, and the dietary calories of the two groups were the same. Then all the volunteers fell asleep at 23: 00.
The study found that compared with volunteers who ate dinner at 18:00, people who ate dinner at 22:00 had higher blood sugar levels and lower fat consumption. Moreover, the peak glucose of volunteers who ate dinner at 22:00 would increase by about 18%, and the amount of fat burned all night would decrease by 10%.
The researchers explained that changing midnight snack to midnight snack will lead to glucose intolerance at night, reduce fatty acid oxidation and mobilization, and may promote obesity in the long run.
Eating dinner too late is related to at least six diseases!
1. Increase the risk of obesity
Wu Shuo, deputy chief physician of the Department of Endocrinology, Huashan Hospital affiliated to Fudan University, overeating at dinner, coupled with less exercise at night, leads to incomplete digestion and absorption, too much energy generated by metabolism, and also increases the risk of obesity and diabetes.
2. It is easier to suffer from fatty liver.
Jia Kai, deputy chief physician of the Department of Gastroenterology, Beijing Chaoyang Hospital, said that at night, the metabolic rate of human body drops, and there are few ways to consume energy, so fat is easy to accumulate in the body, thus forming fatty liver.
3. Increase the risk of stones
Sun Lihong, an associate professor in the Department of Nutrition of Shanghai University of Traditional Chinese Medicine, said that the peak period of calcium excretion is 4-5 hours after meals. If you eat dinner too late, you will fall asleep at the peak of calcium excretion, and a lot of calcium will be deposited in the urine, which may form urinary calculi over time.
4. Not conducive to gastrointestinal health
Sun Lihong also mentioned in the article that if you eat dinner too late, the time for outdoor activities such as walking after dinner will naturally be reduced accordingly, and the sedentary time such as watching TV and playing mobile phones will also be prolonged, and the food will not be fully digested. Forcing the stomach to "work overtime" increases the burden on the digestive system. After a long time, people's gastrointestinal function will weaken, leading to gastrointestinal diseases.
5. Increase the risk of diabetes
A study reported at the 20th/0/8th annual meeting of the American Heart Association (AHA) found that people who eat more dinner have significantly higher fasting blood sugar (93. 7 mg/dl versus 93.0 mg/dl) and higher insulin levels (12.4 mu/LVS11.6 mu/l).
Further analysis shows that after 6 pm, fasting blood glucose, insulin level and insulin resistance will increase with every increase in total energy intake 1%.
6. Easy to be targeted by cardiovascular diseases
A study published in 20 19 of Circulation magazine in the United States found that the diastolic blood pressure of women who ate more after 8 pm increased significantly.
The researchers reminded that dinner needs to be eaten early, and the proportion of dinner in the whole day's food intake should not exceed 30%, so as to reduce the risk of heart disease.
So when is it not too late to have dinner? Wang, vice president of the Inner Mongolia Nutrition and Health Promotion Association, said that it is suggested that the dinner time should be 6-8 pm, and please avoid eating after 9 pm. Moreover, it is best to have a fixed meal time, so that the stomach will have a fixed "working mode."