Three meals a day reasonable diet list

Normal people are generally accustomed to eating three meals a day, how to arrange the three meals a day is learned. Some families have a very reasonable arrangement, eat a variety of patterns, while some families have a simple diet can not be simple, extremely monotonous varieties. Three meals a day should not only be regular and quantitative, but more importantly, should be able to ensure the supply of nutrients and achieve a balanced diet. The calories consumed in each meal should account for about 1/3 of the total calories for the whole day, but lunch can be more to supplement the calories consumed in the morning as well as to provide energy for work and study in the afternoon. Therefore, the calories of three meals a day, breakfast should account for 25% -30%, lunch accounts for 40%, dinner accounts for 30% -35%.

So, how should three meals a day be arranged?

People often say, "Eat well in the morning, eat full in the afternoon, eat less in the evening", this health experience is reasonable. Breakfast should not only pay attention to the number, but also pay attention to the quality. Staple food generally eat starch-containing foods, such as steamed bread, bean buns, cornmeal nests, but also appropriately increase the number of protein-rich foods, such as milk, soybean milk, eggs, etc., so that the body's blood glucose quickly rose to normal or more than the normal standard, which makes a person refreshed, energetic work and study. Lunch should be eaten appropriately and more often, and the quality should be high. Staple foods such as rice, steamed buns, cornmeal cakes, bean buns, etc., and side dishes should be increased with foods rich in protein and fat, such as fish, meat, eggs, soy products, etc., as well as fresh vegetables, so that the body's blood glucose continues to be maintained at a high level to ensure that the afternoon's work and study. Dinner should be small, light and easy to digest, and eat at least two hours before going to bed. If you eat too much dinner and eat a lot of food containing protein and fat, it is not easy to digest and also affect sleep. In addition, people are not active at night, eat more easy to overnutrition, but also lead to obesity, may also make fat deposits to the arterial blood vessel walls, leading to cardiovascular disease, it should be reasonable arrangement of three meals a day. String 3

Science with three meals a day dietary principles

Three meals a day to eat meals people eat not just to fill the stomach or craving, mainly to ensure the normal development of the body and health. Experimental evidence: three meals a day, food protein digestion and absorption rate of 85%; such as changing to two meals a day, each meal ate half of the amount of food throughout the day, the protein digestion and absorption rate of only 75%. Therefore, according to the living habits of our people, generally speaking, three meals a day or more reasonable. At the same time, it should also be noted that the time between meals should be appropriate, the interval is too long will cause a high degree of hunger, affecting people's labor and work efficiency; interval if too short, the last food in the stomach has not been emptied, then eat the next food, will make the digestive organs do not get proper rest, digestive function will be gradually reduced, affecting the appetite and digestion. General mixed food in the stomach stays about 4 to 5 hours, the interval between two meals to 4 to 5 hours is more appropriate, if it is 5 to 6 hours basically also meet the requirements.

◎Biological clock and three meals a day: modern research has proved that the digestive enzymes in the body are particularly active in the morning, noon and night, which means that when people eat is controlled by the biological clock.

◎Brain and three meals a day: the human brain every day accounted for a large proportion of the body's energy consumption, and the brain's energy supply can only be glucose, every day about 110 to 145 grams. And the liver can only provide about 50 grams of glucose from each meal at most. Three meals a day, the liver that can provide enough glucose for the human brain.

◎Digestive organs and three meals a day: solid food from the esophagus to the stomach takes about 30 to 60 seconds, stay in the stomach for 4 hours before reaching the small intestine. Therefore, an interval of 4 to 5 hours between three meals a day is also reasonable from the point of view of digestion. String 6

The choice of food for three meals: what food to choose for three meals a day, how to mix, what method to cook, are all very delicate, and vary from person to person. Generally speaking, three meals a day of staple food and side dishes should be coarse and fine with animal food and plant food to have a certain proportion, it is best to eat some beans, potatoes and fresh vegetables every day. The scientific distribution of three meals a day is determined by each person's physiological condition and work needs. According to the distribution of food, the ratio of breakfast, lunch and dinner is 3:4:3. If someone eats 500 grams of staple food every day, he should eat 150 grams in the morning and 150 grams in the evening, and 200 grams in the afternoon, which is more suitable.

Scientific collocation of breakfast: nutrition experts believe that breakfast is the most important meal of the day, eat a good breakfast every day, can make people live longer. Breakfast should be eaten well, means that breakfast should eat some high nutritional value, less and refined food. Because people after a night's sleep, the first night eating nutrition has been basically depleted, the morning only timely supplemental nutrition to meet the morning work, labor and learning needs. Breakfast in the design of the choice of easy to digest, absorb, high-fiber food-based, it is best to account for the highest proportion of raw food, so it will become the main source of energy for the day.

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◎The elements of the ideal breakfast: In general, the ideal breakfast to master three elements: meal time, nutritional quantity and main and side food balance with. Generally speaking, after getting up and moving around for 30 minutes before eating breakfast is the most appropriate, because this is when people's appetite is the most vigorous. Breakfast should not only pay attention to the quantity, but also pay attention to the quality. According to adult calculations, the amount of staple food for breakfast should be between 150 to 200 grams, calories should be about 700 kilocalories. Of course, people of different labor intensity and age need different calories. For example, elementary school students need about 500 kilocalories, and secondary school students need about 600 kilocalories. In terms of the amount of food and calories, it should account for 30% of the total amount of food and total calories of the day for people of different ages. Staple food should generally eat starchy food, such as steamed bread, bean buns, bread, etc., but also appropriate to increase the number of protein-rich foods, such as milk, soy milk, eggs, etc., and then with some small dishes.

Scientific collocation of lunch:

As the saying goes, "full at noon, full all day". This means that lunch is the main meal of the day. As the morning body heat consumption is greater, but also to continue to work and study in the afternoon, therefore, different ages, different physical strength of people lunch calories should account for 40% of their total daily calorie requirements. Staple food according to the three meals food ratios, should be in the 150 to 200 grams or so, can be in the rice, noodle products (steamed bread, noodles, cakes, cornmeal cakes, etc.) in the middle of any choice. The side dishes are about 240-360 grams to meet the body's need for inorganic salts and vitamins. There is a wide choice of side dishes, such as meat, eggs, milk, poultry, soybean products, seafood, vegetables, etc. Pick a few and eat them with each other according to the principle of scientific meal preparation. It is generally appropriate to choose 50 to 100 grams of meat, poultry and eggs, 50 grams of soy products, and then with 200 to 250 grams of vegetables, that is, to eat some of the hunger and can produce high-calorie stir-fried vegetables, so that the body's blood sugar to continue to maintain at a high level, so as to ensure that the afternoon's work and study. However, to eat enough at noon, is not the same as to overeat, generally eat to eight or nine minutes full can be. If the white-collar family less laborious work group in the choice of lunch, you can choose to simply some of the hot stem vegetables, a little white tofu, part of the seafood plants as a lunch with.

Dinner - close to sleep must eat less: dinner is closer to sleep time, should not eat too much, especially not eat the night. Dinner should choose foods that contain more fiber and carbohydrates. But the general family, dinner is the only family meal in the three meals we get together *** enjoy the family meal, so for most families, this meal is cooked very rich, this practice and the concept of health is somewhat contrary to the adjustments are still the same as lunch is half an hour before the meal should be vegetable juice or the supply of fruit. For dinner, there should be more than one lettuce salad plate with a variety of sprouts. Brussels sprouts can be wrapped in seaweed rolls for variety. The amount of main and side dishes can be reduced so that you go to bed on an empty stomach.

Generally speaking, most people's blood circulation is poor at night, so you can choose some natural hot food to complement this phenomenon, such as chili, curry, cinnamon and so on. Cold vegetables such as cucumber, vegetable gourd, winter melon, etc. in the evening with less amount. If you are a family of heavy eaters, it is better to have only one kind of meat for dinner, not many kinds of meat, which adds too much burden to the body. Please do not eat any sweets after dinner, it is very easy to hurt the liver.

Respondent: 82101 - Du Si Grade 6 12-9 11:15

Normal people are generally accustomed to eating three meals a day, how to arrange these three meals a day is a learning experience. Some families are very reasonable arrangements, eat a variety of patterns, while some families' diet is simple can not be simple, the variety is extremely monotonous. Three meals a day should not only be regular and quantitative, but more importantly, should be able to ensure the supply of nutrients and achieve a balanced diet. The calories taken in each meal should account for about 1/3 of the total calories for the whole day, but lunch can be more to supplement the calories consumed in the morning as well as to provide energy for work and study in the afternoon. Therefore, the calories of three meals a day, breakfast should account for 25% -30%, lunch accounts for 40%, dinner accounts for 30% -35%.

So, how should three meals a day be arranged?

People often say, "Eat well in the morning, eat full in the afternoon, eat less in the evening", this health experience is reasonable. Breakfast should not only pay attention to the number, but also pay attention to the quality. Staple food generally eat starch-containing foods, such as steamed bread, bean buns, cornmeal nests, but also appropriately increase the number of protein-rich foods, such as milk, soybean milk, eggs, etc., so that the body's blood glucose quickly rose to normal or more than the normal standard, which makes a person refreshed, energetic work and study. Lunch should be eaten appropriately and more often, and the quality should be high. Staple foods such as rice, steamed buns, cornmeal cakes, bean buns, etc., and side dishes should be increased with foods rich in protein and fat, such as fish, meat, eggs, soy products, etc., as well as fresh vegetables, so that the body's blood glucose continues to be maintained at a high level to ensure that the afternoon's work and study. Dinner should be small, light and easy to digest, and eat at least two hours before going to bed. If you eat too much dinner and eat a lot of food containing protein and fat, it is not easy to digest and also affect sleep. In addition, people are not active at night, eat more easy to overnutrition, can also lead to obesity, may also make fat deposits to the arterial blood vessel walls, leading to cardiovascular disease, so should be rationalized three meals a day. String 5

Science with three meals a day dietary principles

The choice of food in three meals: what food to choose for three meals a day, how to deploy, using what method to cook, are all very delicate, and vary from person to person. Generally speaking, three meals a day of staple food and side dishes should be coarse and fine with animal food and plant food to have a certain proportion, it is best to eat some beans, potatoes and fresh vegetables every day. The scientific distribution of three meals a day is determined by each person's physiological condition and work needs. According to the distribution of food, the ratio of breakfast, lunch and dinner is 3:4:3. If someone eats 500 grams of staple food every day, he should eat 150 grams in the morning and 150 grams in the evening, and 200 grams in the afternoon, which is more appropriate.

◎The importance of breakfast: experts after long-term observation found that a person get up in the morning after not eating breakfast, blood viscosity will increase, and slow flow, over time, will lead to heart attacks. Therefore, a hearty breakfast not only makes people in the day's work are full of energy, but also beneficial to the health of the heart. Adhere to eat breakfast than not eat breakfast teenagers to grow strong, disease-resistant, in the school classroom performance is more prominent, listening to the class concentration, comprehension ability, academic performance is mostly more excellent. For the working class, eating a good breakfast is also a guarantee of good basic work, this is because human brain cells can only get energy from glucose as a nutrient, after a night of not eating and not eating breakfast, the blood can not guarantee enough glucose supply, and over time will make people become tired and weak, and even nausea, vomiting, dizziness and other phenomena, can not be energetic into the work. Generally speaking, get up and move around for 30 minutes before eating breakfast is the most appropriate, because this time the human appetite is the most vigorous. Breakfast should not only pay attention to the quantity, but also pay attention to the quality. According to adult calculations, the amount of staple food for breakfast should be between 150 to 200 grams, calories should be about 700 kilocalories. Of course, people of different labor intensity and different ages need different calories. For example, elementary school students need about 500 kilocalories, and secondary school students need about 600 kilocalories. In terms of the amount of food and calories, it should account for 30% of the total amount of food and total calories of the day for people of different ages. Staple food should generally eat starchy food, such as steamed bread, bean buns, bread, etc., but also appropriate to increase the number of protein-rich foods, such as milk, soy milk, eggs, etc., and then with some small dishes.

Scientific collocation of lunch:

As the saying goes, "full at noon, full all day". This means that lunch is the main meal of the day. As the morning body heat consumption is greater, but also to continue to work and study in the afternoon, therefore, different ages, different physical strength of people lunch calories should account for 40% of their total daily calorie requirements. Staple food according to the three meals food ratios, should be in the 150 to 200 grams or so, can be in the rice, noodle products (steamed bread, noodles, cakes, cornmeal cakes, etc.) in the middle of any choice. The side dishes are about 240-360 grams to meet the body's need for inorganic salts and vitamins. There is a wide choice of side dishes, such as meat, eggs, milk, poultry, soybean products, seafood, vegetables, etc. Pick a few and eat them with each other according to the principle of scientific meal preparation. It is generally appropriate to choose 50 to 100 grams of meat, poultry and eggs, 50 grams of soy products, and then with 200 to 250 grams of vegetables, that is, to eat some of the hunger and can produce high-calorie stir-fried vegetables, so that the body's blood sugar to continue to maintain at a high level, so as to ensure that the afternoon's work and study. However, to eat enough at noon, is not the same as to overeat, generally eat to eight or nine minutes full can be. If the white-collar family less labor work group in the choice of lunch, you can choose simple some of the hot stem vegetables, a little white tofu, part of the seafood plants to do with lunch.

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Experts say three meals a day is unscientific You should eat a meal every three hours

"The most fashionable healthy eating habit is to care about the time of each meal, not just what food is on your plate as before." This was declared by nutrition experts at the University of Cambridge in England.

Previously it had been argued by nutrition experts that the time between 16:00 and just before 19:00 is the one optimal time of day for us to consume our main foods. But through research, Philip, an expert from the British Dietetic Association, has proved that this view is not correct because the period before 16:00 is too long for the body to suffer from hunger, which is not conducive to human health. String 1

In life, we eat three meals a day, but this lifestyle is not scientific. There are also people who say that you should eat a proper meal every three hours every day, which is also wrong. So what kind of eating time is scientific? Nutrition experts at the University of Cambridge in the UK have developed a scientific mealtime based on the laws of human metabolism.

Breakfast: 7:00 to 8:00

Generally we have a misunderstanding, get up and wash and clean up regardless of the time to what time, step by step to eat breakfast.

Nutrition experts: after a moderate amount of morning exercise (such as running or practicing yoga), 7 am to 8 am is the best time to eat breakfast.

Plus: 10 a.m.

By this time your brain work has consumed 20 percent of the energy provided by the food you ate for breakfast, so this is the time you need to supplement with some low-fat carbohydrates, such as bananas.

Lunch: 13:00

This time is the lowest point of energy left in the body, so you must eat in time, you can choose high-calorie food.

Plus: 14:00 to 15:00

This is the time when the amount of glucose in the body decreases to the lowest point after lunch. So you can have some nuts, popcorn, dried fresh fruits, etc.

Dinner: 17:00 to 19:00

This is when you eat a formal dinner to give your body sufficient energy for the next few hours of sleep, plus eating at this time of day allows the food to be fully digested before bedtime.

Plus meal: 19:00 to 21:00

Choose a small piece of cheese, a banana, as they can help you to improve the quality of sleep.

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