Three meals a day are indispensable in our lives. Eating three meals a day well can keep you away from diseases. Below I have compiled tips for matching three meals a day. You are welcome to read. Diet combination of three meals a day
Nutritional combination of breakfast
Nutrition experts believe that breakfast is the most important meal of the day. Eating a good breakfast every day can make People live longer. Eating a good breakfast means that you should eat some foods with high nutritional value, less but more refined. Because after a night's sleep, the nutrients eaten the night before have been basically used up. Only by replenishing nutrients in time in the morning can we meet the needs of work, labor and study in the morning. Breakfast is designed to be mainly foods that are easy to digest, absorb, and high in fiber. It is best to have the highest proportion of raw food, which will become the main source of energy for the day.
Nutritional combination for lunch
As the saying goes, "If you are full at noon, you will be full for the day." Explain that lunch is the main meal of the day. Since the body consumes a lot of heat energy in the morning and continues to work and study in the afternoon, the lunch calories for people of different ages and physical strength should account for 40% of the total calories they need every day. The staple food should be about 150-200 grams according to the proportion of the three meals. You can choose between rice and flour products (steamed buns, noodles, flatbreads, cornmeal cakes, etc.). Non-staple food is about 240-360 grams to meet the body's needs for inorganic salts and vitamins. There is a wide range of non-staple food options, such as: meat, eggs, milk, poultry, soy products, seafood, vegetables, etc. Choose several types according to the principles of scientific meal preparation and eat them with each other.
Nutritional combination of dinner
Dinner is close to bed time, so it is not advisable to eat too full, especially late night snacks. For dinner, choose foods rich in fiber and carbohydrates. But for ordinary families, dinner is the only meal among the three meals that the whole family gets together to enjoy. Therefore, for most families, everyone cooks a very rich meal. This approach is somewhat contrary to the concept of health. Therefore, the adjustment is still the same as lunch: vegetable juice or fruit should be served half an hour before the meal. Generally speaking, most people have poor blood circulation at night, so you can choose some natural hot foods to supplement this phenomenon, such as chili, curry, cinnamon, etc. Cold vegetables such as cucumbers, melons, winter melons, etc. should be used less in the evening. The best time to arrange three meals a day
1. Breakfast──7:00
At this time, you may still be sleeping in bed, but in fact your body temperature has already started It is the best time for breakfast as the pulse begins to accelerate, the sympathetic nerves become gradually more active, the digestive function has begun to operate, the gastrointestinal tract is in a state of awakening, and can digest and absorb nutrients in food most efficiently.
2. Lunch─12:30
Colleagues are starting to get up gradually. This is also the time when your body’s energy demand is greatest, and it is the best time to have lunch. At this time, the digestive activity of your gastrointestinal tract is far less active than at breakfast, so you need to chew slowly when eating, and never eat lunch while staring at the computer. Not only is it easy to gain weight, but nutrients cannot be absorbed.
3. Dinner─18:30
The most scientific diet schedule tells you what to eat for three meals a day? Dinner must be eaten 4 hours before going to bed. This is The time it takes for food to be completely digested and absorbed in the gastrointestinal tract. Otherwise, sleeping with undigested food will not only accumulate fat, but your sleep quality will also be greatly affected.