When you get home after a long day, all you can do is eat something Good dinner and go to sleep to get a good rest before the next day. We often choose food that is delivered or that takes a short amount of time. A choice that automatically introduces highly processed foods that are not suitable for the last hours of the day.
This is generally not recommended, according to health experts, as it can have a negative impact on metabolism. However, what is usually not taken into account is the time of dinner, as this also has some important consequences. The body encounters problems, especially in the winter months Gut microbiota while eating after 8 p.m. Something the doctor confirmed Mauro Minelliclinical immunologist and professor of human nutrition at Lum University.
The nutritionist emphasized: “It is a decision that has a direct impact on our intestinal health and our general well-being.” Especially in the winter months, when the days become shorter and the body is naturally predisposed to rest internal clock (the circadian rhythm) reinforces its message: “It’s time to slow down,” as emphasized in an interview with Adnkronos greeting.
In this way, the specialist emphasizes the importance of taking into account the timing of food intake. “The scientific literature shows that there are causes for eating the same meal late (e.g. at 10 p.m.) compared to early (at 6 p.m.). higher sugar levels in the blood after eating and a reduced ability to burn fat,” he says. This approach, based on the principles of chrononutrition, emphasizes that “our metabolism is not a machine that works at the same rate 24 hours a day, 7 days a week.” “It’s like an office,” he explains.
During the morning and the MiddayMetabolic activity is high. “The office is at full capacity. Hormones like insulin work efficiently to manage sugar and fats,” says the expert. However, as we approached it Afternoon-night“The office is closing.” In this way, “the body prepares for sleep, insulin sensitivity decreases, and the ability to burn calories is reduced,” he adds. At this point, “the gut and its tireless resident, the microbiota, are extremely sensitive to circadian rhythms.” This creates a scenario that is not at all possible for dinner after 8 or 9 p.m. in winter, as it forces the “metabolic staff” to work overtime,” says Minelli.
For example: “Especially a heavy or late dinner if it contains a lot of fatputs excessive strain on the intestines precisely when its digestive functions are declining.” The reason given by the expert is simple: “Food stays in the stomach and intestines longer, which increases digestion.” Risk of reflux, bloating and poor digestion“.
Minelli has made it clear that the consequences are not only visible for hormonal or digestive processes, but also play a crucial role in them Immune healthdue to the connection with the bacterial flora. An “essential” microorganism to keep this system “healthy” and “produce useful substances.” In his recommendations, the nutritionist concludes: “To maximize intestinal health and rest, it is recommended to end the diet.” Dinner at least 2-3 hours before Going to bed Therefore, the optimal schedule is in winter between 6:00 p.m. and 7:30 p.mwith a recommended maximum limit of 8 p.m.
For many, this option may seem almost unattainable. For this reason, the expert has presented some strategies that you can follow in your everyday life to gradually adapt it. “If eating dinner at 7 p.m. seems like an unattainable goal because of other established habits, consider changing the time of dinner. only 10-15 minutes every 3-4 days”he comments. This way, “your body adapts easily,” he assures.
As part of this new routine, he recommends eating small meals between meals, such as “a balanced afternoon snack (yogurt, nuts, or a piece of fruit) to avoid hunger at dinner and late binge eating.” In addition, food selection plays an important role: “Prioritize lean proteins (fish, legumes, white meat) and cooked vegetables (easier to digest at night) and moderate your intake of complex carbohydrates,” he recommends. In this way, he notes that “when is as important as what”; You should therefore pay particular attention to “your biological clock”.
Another suggestion shared by Minelli Adnkronos greeting It’s a recipe designed specifically for these times: bright red lentil and turmeric soup with fresh spinach. Minelli clarified that “peeled red lentils They do not cause flatulence like other legumeswhich minimizes digestive stress (unless you have allergies, such as nickel allergy, of which lentils are a rich source).” The complete recipe is adapted to be prepared before 7:30 p.m., which, in the immunologist’s vision, allows preserving the metabolic and digestive benefits of an early dinner.
According to the expert, “It’s perfect because the peeled red lentils “They cook quickly and are more digestive, turmeric contributes to anti-inflammatory effects, and fresh spinach provides fiber and nutrients without being heavy,” he says. Specifically, the recommended ingredients for two people are: peeled red lentils, 500 ml of vegetable broth (or water), turmeric powder (a level teaspoon), fresh ginger (a piece about a centimeter in size), 50 grams of fresh spinach, extra virgin olive oil (a teaspoon raw), salt and pepper to taste.
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