First, should pay attention to breakfast

The most important thing in a day is breakfast, so you can not be sloppy, should be a serious meal. It is understood that a significant portion of the breakfast is not formal, hurriedly eat a little or eat while walking, a small number of people do not eat at all. Breakfast is very important to eat a good breakfast, good quality breakfast can give the body and brain to provide adequate nutrients and energy, so that people are energetic and active thinking, but also allows memory enhancement, do not eat breakfast so that people do not have the spirit, slow thinking, memory loss, and even hypoglycemia, so it should pay attention to breakfast.

Breakfast should be nutritious, meat and vegetables, easy to digest food. Including cereals, meat and eggs, milk, fruits or vegetables. Although the fried cake, doughnut is good, but it is advisable to eat less, eat more is not good for the body.

Second, lunch supply sufficient energy and nutrients

Lunch, because people's learning, work activities are many, and from lunch to dinner 5-6 hours apart, so to supply sufficient energy and nutrients, in the ingredients to match. According to the ratio of food and three meals, lunch can be in rice and noodles in any choice, try to avoid eating pasta-like things.

Side dishes to meet the body's need for vitamins, etc.. The choice of side food such as meat, eggs, milk, soy products, seafood, vegetables, etc., according to the principle of scientific food and drink to choose a few kinds of food together. For beverages it is best to choose alkaline beverages that are also rich in antioxidants that can remove waste from the body.

Third, eat too much at dinner will increase the burden on the digestive system

Dinner must be moderate, life because most families have enough time to prepare dinner and eat well, which is not good for health. The reason for a moderate dinner is that if too much food is eaten at dinner, the concentration of blood sugar will increase and insulin secretion will be increased. Normally people are less active in the evening and their energy consumption is lower. The excess energy will be stored in the body, which will gradually increase weight and lead to obesity.

In addition, eating too much dinner will increase the burden on the digestive system, and will make the brain active and easy to lead to insomnia. Various dinners should include grains, small amounts of animal foods, soy and products, vegetables and fruits, and foods rich in dietary fiber, such as brown rice and whole grains. This type of food increases satiety, as well as promotes peristalsis. It is necessary to pay special attention to the dinner do not eat high calcium content of food such as shrimp, small fish bones, so as not to cause urinary tract stones.

Expanded

The best time to eat three meals a day

Breakfast: 6:30-8:30 a.m. Breakfast is the first meal of the day, and it is also the most important meal. After a night, the glycogen stored in the body is basically depleted and you need to get energy from food to prevent hypoglycemia. Therefore, breakfast should be eaten hearty, eat more food rich in protein, carbohydrates, of course, but also moderate intake of fat. Although breakfast should be eaten hearty, but still need to avoid some high-calorie and high-fat food Chinese Nutrition Society suggests that the calorie intake of a breakfast meal should account for 25%-30% of the total calories of the day.

Lunch: 11:30-13:00. Lunch is the beginning and the end of the meal, after a busy morning, breakfast provides energy is basically consumed, while the afternoon still need to continue to work. Therefore, the lunch meal should be supplemented with sufficient calories to allow people to maintain work efficiency. Lunch calories account for about 30%-40% of the day's calories. Food should be diversified, first of all, the main food is necessary, in order to achieve better weight loss, can use fine grains with coarse grains as the main food, such as in the white rice put some black beans. Food should be accompanied by some meat dishes, but still elements of the main dish.

Supper: 18:00-20:00. The evening exercise is less, calorie consumption is less, eating too much will easily lead to excess calories. But dinner is 12 hours away from the next meal, and you will inevitably be hungry in the middle of it. Therefore, it is best to eat some satiating, low-calorie food for dinner. For example, coarse grains, fruits, vegetables and other foods rich in dietary fiber. The calorie intake for dinner is recommended by the Chinese Nutrition Society to be 30%-40% of the day's calorie requirement. In view of the need to lose weight, you can appropriately reduce the calorie intake of dinner, but do not lose weight by not eating dinner.

People's Daily News - the best time to eat three meals a day? How to match the three meals with the most health

People's Daily News - how to match three meals a day to be healthy? Should master the diet with skills