It is suggested that the breakfast eating time should be postponed for 20~30min and between 7: 30 and 8: 30 compared with hot weather. Choose foods rich in protein to ensure adequate nutrition; After several hours of sleep, the carbohydrates used for energy supply in the human body have been consumed in large quantities. In order to avoid symptoms such as hypoglycemia, breakfast should be supplemented with some carbohydrates. In addition, because all aspects of the human body's functions have not been fully "awakened" from sleep in the morning, the digestive function of the gastrointestinal tract is worse than during the day, so soft and digestible foods should be chosen.
Recommended staple food for recipes: steamed eggs/boiled eggs+appropriate amount of miscellaneous grains bread or steamed bread or potatoes or bananas. Drinks: low-sugar/sugar-free soybean milk or skim/semi-skim milk or honey water or porridge (oats/sweet potatoes/nuts/raisins/lilies). Complementary food: eat a small amount of green vegetables and increase the intake of cellulose to promote gastrointestinal peristalsis.
lunch
The principle of matching lunch recipes is to achieve a slight "fullness", because if we are not full at lunch, we will easily feel hungry and have a strong appetite after lunch. Once we can't help eating, it may lead to excessive calorie intake and obesity.
Of course, the "satiety" here is not achieved by eating a lot of high-fat and high-sugar foods. If you want to eat full at noon and not gain weight, you must match the proportion of fat, carbohydrates and dietary fiber. Generally speaking, the sugar intake of adults at lunch is about 32g, fat 29g and protein 145g, accounting for about 40% of the whole day's calorie intake.
In addition, it is suggested that lunch should be taken at noon11:00 ~12: 30.
Recommended staple food for recipes: rice or pasta (steamed bread/noodles/pie, etc.), 150~200g or so. Non-staple food: 1, meat: low-fat, high-protein meat such as chicken breast or lean beef or fish, 45-80g; 2. Bean products: about 50g; 3. Fruits and vegetables: about 260~320g, with various kinds and rich colors; It is suggested to eat more fruits and vegetables rich in dietary fiber such as celery, potato, broccoli, lotus root, carrot, tomato, spinach and apple to increase satiety. In autumn and winter, we should eat less spicy and cold foods such as water chestnut, persimmon, raw radish, raw cucumber and watermelon.
afternoon tea
Afternoon tea is not a necessary meal, mainly for having the habit of afternoon tea and not eating anything in the afternoon. Or eat too early or too little at lunch, and feel hungry in the afternoon; Or people who want something to eat when they have nothing to do.
Tea time is generally around 2:30~4:00 in the afternoon. For ordinary people who go to work and go to school, the energy consumption during this period is small. Therefore, in order to avoid fat accumulation, it is not recommended to consume too many calories, especially high-calorie foods such as milk tea and cakes. In addition, it is not advisable to eat too much and eat too much, so as not to affect dinner.
Recipe recommendation 1, low-calorie fruits (apples/bananas/citrus/pitaya, etc.). 2. Low-sugar/sugar-free vegetable juice or freshly squeezed juice. 3. Defatted/semi-defatted yogurt. 4, tea (red dates/medlar/chrysanthemum/orange peel/longan, etc.).
dinner
Most people in China attach great importance to dinner. Compared with other meals, dinner is even more abundant. However, because dinner is near bedtime and human activities at night are reduced, in order to avoid food accumulation, indigestion or obesity, dinner time should not be too late and should be controlled between17: 00 ~19: 00; And it is not recommended to eat too much dinner, usually six or seven minutes full.
In addition, in autumn and winter, when the temperature is low at night, the human body temperature decreases and the blood circulation becomes worse. Some natural hot foods, such as pepper, curry and cinnamon, can be added to the diet to alleviate this phenomenon. Try not to eat cold foods such as melons and ducks.
Recommended staple food for recipes: rice or pasta or porridge, 80~ 150g. Non-staple food: 200g vegetables rich in vitamins and inorganic salts +40~50g low-fat meat +30g bean products. Complementary food: 1, light and warm soup, to be drunk before meals; 2, low-sugar fruit and vegetable juice, drink 30min before meals; 3, a small amount of fruit, eat 30min after meals.
night snack
Many night owls or overtime parties have the habit of midnight snack.
As the saying goes, before the snack stand, 10 diners, 1 1 were fat, and 1 was the boss. It can be seen that midnight snack is a nightmare for weight loss. Eating midnight snack at night will not only cause excessive calorie intake and obesity, but also cause indigestion, food accumulation, gastrointestinal irritation and digestive tract diseases.
So, here, there is no recipe recommendation, because, midnight snack-
Will! Su! Ring! Drop!