We often make plans to follow a
more balanced diet, but we don't always succeed. Every meal of the day is important, but one stands out because it significantly affects liver problems, insomnia, and weight gain: dinner.
In this article, we explain the keys to a healthy dinner that immediately provides important benefits for our health and beauty. We also suggest some dinner options to help you get started today.
Good and bad things about dinner
Dinner is the last meal of the day, and its function is to avoid going to bed with an empty stomach and contribute to a good rest. Still, it shouldn't be as nutritious as breakfast or lunch, as we won't be consuming energy throughout the night. Therefore, it's important to eat dinner early or lightly.
When we have a heavy dinner, eat too late, or include unhealthy foods, we may notice some of the following effects on our health:
- Insomnia, lack of rest, and morning fatigue.
- Dark circles and a dull face.
- Water retention.
- Constipation.
- Mucus upon waking up.
- Liver problems and poor digestion, with acidity, gas, etc.
- Over time, overweight or underweight.
Time to have dinner
Since we go to bed, our body begins to rest and allow our cells to regenerate. According to Traditional Chinese Medicine, every hour there is an organ that regenerates specifically:
- 11 p.m. to 1 a.m.: Gallbladder.
- 1 a.m. to 3 a.m.: Liver.
- 3 a.m. to 5 a.m.: Lungs.
- 5 a.m. to 7 a.m.: Large intestine.
- 7 a.m. to 9 a.m.: Stomach.
A healthy dinner
A balanced dinner should contain the following:
- A portion of vegetables, preferably cooked, although if we digest them well, they can be raw (e.g., salads), especially in hot weather.
- A portion of low-fat protein: egg, fish, legumes, seitan, fresh cheese or yogurt, nuts, mushrooms.
- A small optional portion of starch or cereal: whole-grain bread, pasta, brown rice, potato, banana.
- A small portion of healthy fats: cold-pressed vegetable oils, nuts, egg yolk, yogurt, avocado.
What it should not contain
- Excess starch or cereals, as they provide too much energy.
- Sugars.
- Sweet fruits, as they can cause weight gain when eaten with dinner.
- Citrus fruits like oranges or mandarins, as they hinder rest.
- Water-rich summer fruits like watermelon or melon, as they interfere with digestion.
- Saturated fats (margarine, pastries, fried foods, red meat, etc.), as they overload the liver and gallbladder.
- Excess salt, which causes water retention.
- Stimulants: coffee, tea, soda, etc.
Healthy dinner examples
- Vegetable cream with a little oats and grated hard-boiled egg.
- Stir-fried vegetables with mushrooms and a slice of whole-grain bread.
- Natural yogurt with half a banana and a handful of walnuts.
- Vegetable soup with noodles and grilled fish.
- Vegetable smoothie or gazpacho with an omelet.
- Legume cream and baked pears.
- Vegetables with a bit of potato and baked chicken.
- Green salad with fresh cheese and seeds.
- Corn tortilla with guacamole.
- Lentil salad with grated carrot and a bit of mayonnaise.
Note
If we have dinner earlier one day or do something before bed, we can increase the amount of starch and cereal and, for example, allow ourselves a vegetable and mushroom whole-wheat pizza or a salad, a tomato and cheese sandwich. If we take care of dinner during the week, we can make an exception on weekends, but we'll always know the next morning whether the dinner was healthy, depending on how we look and the energy with which we wake up.
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