A full lunch is not easy to get fat.
As the saying goes, "A day's plan lies in the morning". After a night's rest in the gastrointestinal tract, the nutrients necessary to maintain normal metabolism of the human body are extremely scarce. At this time, it is necessary to replenish energy and comprehensive nutrition in time, maintain the energy supply of the brain, and ensure the work efficiency throughout the day. In addition, the cholesterol in the bile stored in the gallbladder overnight on an empty stomach in the morning is easy to be supersaturated. Eating in time can stimulate bile secretion and cholesterol excretion in bile, thus preventing gallstones. Therefore, breakfast must be eaten and eaten well.
Lunch plays a connecting role in a day. At this time, the energy obtained by breakfast has been exhausted, and the energy needed in the afternoon has to be prepared, so you must eat enough for lunch. On the other hand, the enzyme activity of cholesterol synthesis in the body is the lowest at noon every day, and it is not easy to get fat when you are full at noon.
On the contrary, the enzyme activity of cholesterol synthesis gradually increased at night and reached the peak at midnight 12. Therefore, overeating at dinner and less activity during the day will easily lead to obesity and dyslipidemia over time. Overeating at dinner will easily increase the burden on the stomach and affect sleep. It is not recommended to eat "big meals" at night.
Urban white-collar workers often eat sub-health.
For busy urban white-collar workers, they can only eat in a hurry at noon and have a nice meal at home at night. It is unhealthy to eat like this for a long time. In the future, there may be a series of sub-health symptoms such as fatigue, insomnia, backache, numbness of hands and feet, and even chronic diseases such as diabetes, hypertension, dyslipidemia and coronary heart disease. Generally, we suggest that breakfast accounts for 30%, lunch for 40% and dinner for 30%.
A nutritious breakfast should not only contain carbohydrates such as porridge, noodles, noodles, steamed stuffed buns and coarse grains, but also high-quality protein such as eggs, milk, soybean milk and meat. If conditions permit, it is best to mix it with fresh vegetables and fruits.
Most white-collar workers choose the nearest canteen or restaurant for lunch. First, they should ensure enough carbohydrates, such as rice and noodles. Only in this way can we provide the sugar needed for mental work, and at the same time, we should pay attention to avoiding sweets, drinks and other foods containing more sucrose, which may easily cause obesity and affect appetite. In addition, we should ensure sufficient high-quality protein such as lean meat, fish and bean products, and rich vitamins and minerals such as vegetables, melons and tomatoes. It is difficult to control the amount of oil used in eating out. It is not recommended to choose fried, fried, roasted greasy food or western-style fast food with excessive calories. Pay attention to blindly reducing the amount of rice and increasing meat intake, which is not conducive to weight control.
Dinner is recommended to be eaten at home, with a light and low-oil diet, and the nutritional mix is similar to that at noon. Because modern people's diet is too meticulous, we suggest eating some coarse grains properly for three meals to make blood sugar more stable and the sugar source in the brain more lasting. Coarse grains can be corn, sweet potato, etc. In addition, the time of three meals should be fixed as much as possible to avoid stomach problems caused by long-term irregular meals.