The best time for three meals a day
6: 30 ~ 8: 30 breakfast
Breakfast is the first and most important meal in a day. After a night, the glycogen stored in the body is basically exhausted, and energy needs to be obtained from food to prevent hypoglycemia. So eat a hearty breakfast, eat more foods rich in protein and carbohydrates, and of course eat a moderate amount of fat. Although you should have a big breakfast, you should avoid some foods with high calories and fat.
11:30 ~13: 00 lunch
Lunch is a link. After a busy morning, the energy provided by breakfast is basically exhausted, and I need to continue working in the afternoon. So this lunch at noon should be supplemented with enough calories to keep people working efficiently. The calories in lunch account for about 30%~40% of the calories in a day. Food should also be diversified. First of all, staple food is a must. In order to achieve a better weight loss effect, you can use flour and rice with coarse grains as the staple food, such as putting some black beans in white rice. The dishes should be accompanied by some meat dishes, but they are mainly vegetarian dishes.
18 ~ 20 dinner
Exercise less at night, consume less calories, and eat too much will easily lead to excess calories. But the interval between dinner and the next meal is 12 hour, so it is inevitable to be hungry halfway. Therefore, it is best to eat some foods with strong satiety and low calories for dinner. Such as coarse grains, fruits, vegetables and other foods rich in dietary fiber.
When is the best time for breakfast, lunch and dinner?
Introduction: When is the best time for breakfast, lunch and dinner? It is best to eat three meals a day at a fixed time. According to your schedule and working hours, breakfast can be between 7: 00 and 8: 00, lunch between11:30-12: 30, and dinner between 6: 00 and 7: 00, and the time interval between meals should not be less than 4. Under normal circumstances, people's appetite takes 4 hours to digest after eating, that is to say, the stomach takes 4 hours to complete a cycle after eating. If the interval between two meals is insufficient, it will increase the burden on the stomach.
First, the nutritional collocation of three meals a day
The nutritional collocation of three meals a day is very important. Breakfast is the most important meal of the day. Eating a nutritious breakfast is not only good for your health, but also can keep enough energy for your morning work. Breakfast should include rich high-quality protein, various minerals and vitamins. Such as cereals, protein, fruits and vegetables. You must eat a good lunch, but don't eat too much, just be full at eight. At this point, after working all morning, your brain is in a state of ischemia and hypoxia. You can eat some green vegetables with meat food properly, which can replenish the energy that the human body lacks in time and make people feel refreshed all afternoon. The food for dinner should be mainly cereals, preferably porridge, millet rice and miscellaneous grains porridge. Animal food should be moderate, and fish, beef and mutton can be eaten less. Eating less greasy food can ensure that the food in the stomach is basically just digested before going to bed, and it can also give the stomach a good rest when sleeping, which is beneficial to health.
Two. conclusion
Healthy diet is the main measure to treat stomach diseases. Eating on time and in quantity can form a regular schedule, so that what you eat in your stomach can be digested and absorbed regularly, and you should pay attention to eating less and more meals to promote your appetite. If you eat irregularly for a long time, it will cause gastrointestinal diseases, which is very unfavorable to your health. In the process of daily diet, try to eat less spicy and irritating food to avoid the harm of alcohol, tobacco and cold food to the stomach.
What is the correct time for three meals a day? How many meters is suitable for a meal?
The best time for three meals a day
1, breakfast at 7 o'clock.
In the morning, the sun gradually rises and the body gradually wakes up. By 7 o'clock in the morning, the digestive tract was fully awake and the digestive system software had started running. At this time, eating breakfast can digest and digest food nutrients most efficiently.
100 breakfast should include at least three kinds of food: cereal, such as fresh noodles; Animal food, such as meat food, egg food, dairy products, etc. ; There are also vegetables and fresh fruits that contain vitamin C, which can supplement dietary fiber. If you add one or two kinds of dried fruits, it will be even more extreme.
2. Meals 10:30.
At about 10: 30 in the morning, the basal metabolic rate of the body becomes faster, and most people will feel a little hungry. At this time, they must eat extra food to supplement their kinetic energy, especially for students, wage earners and other mental workers, which is helpful to concentrate and maintain efficient learning and training operations. You can eat a cucumber or tomato, drink a glass of milk, 1 small bottle of milk, two or three pieces of dried bean curd or a handful of dried fruit. It is particularly important to note that after adding meals, lunch needs to be reduced according to the amount of food.
Lunch is 12:30.
After afternoon 12, when the body needs a lot of kinetic energy, the growling of the stomach reminds everyone to have lunch. For many people, lunch time is short, but eat less and eat more, and don't eat while working.
It is best to follow three matching criteria for the ultimate lunch: First, match the size, eat some millet phones, whole wheat bread, oatmeal and so on. Moderate, which will help prevent severe constipation; Second, the combination of dry and wet, in addition to dry food, it is best to eat some nourishing soup and porridge; Third, color matching, five colors are the most enough to eat, such as milky white bean noodles, bright red tomatoes, meat products, green vegetables, yellowish soybeans and carrots, gray-black black black beans, black sesame seeds and black sesame powder.
4. Afternoon tea 15:30.
There is a long interval between lunch and dinner. By noon, around 16, the glucose and water content in the body have already decreased. Eating afternoon tea early can prevent logical thinking from slowing down and avoid negative emotions such as upset and anxiety. Afternoon tea should be matched like a staple food, and it is best to choose 2~3 kinds of foods that complement each other and can ensure nutritional matching. For example, a grain, a dairy product or a seasonal fruit, as well as warm water and light tea are all suitable as drinks.
5. Dinner is 18:30.
Dinner is best distributed between 18 and 19. If you eat too late, you should fall asleep soon. Sleeping without digesting food will not only lead to poor sleep, but also increase gastrointestinal pressure, which will easily lead to obesity and various chronic diseases. Dinner should be light in taste, neither fat nor sweet nor thick. Eat lean meat and digestible eggs with short muscle tissue moderately, and eat less fat. Dinner also needs to ensure the diversity of food, eat more vegetables and miscellaneous grains, which will help to absorb a lot of dietary fiber and improve gastrointestinal function; It is also important to control your appetite. Moderate exercise for half an hour after a meal can prevent human fat deposition.
6. Night market snacks 2 1:00.
Diabetic patients and people who need to do mental work at night can eat some night market snacks moderately, but they must choose food carefully and control their appetite, otherwise the loss will outweigh the gain. Besides digestive system software, cardiovascular diseases will also suffer. The time to eat barbecue should be arranged two hours before going to bed, and 2 1 is more appropriate. Eat less snacks in the night market and try not to exceed half of the staple food. In the choice of food, low-calorie digestible food is appropriate, and very digestible bread slices and mild porridge are better.
What is the healthy eating time for breakfast, lunch and dinner?
Breakfast is at 7: 00 am, lunch is at 65438+ 2:30 pm, and dinner is at 6:30 pm. Each of us must balance our eating time in social life, because the best time for three meals a day can bring more balanced nutrition to the body and rarely make the body overweight.
1, breakfast
Breakfast is usually at 7 o'clock in the morning. Maybe many friends are still sleeping in bed at this time. In fact, at 7 o'clock in the morning, the temperature of the human body has started to rise, and at this time, the pulse will begin to accelerate, the sympathetic nerve will become more and more active, and the digestive function will begin to operate. The gastrointestinal tract is awake and can absorb nutrients in food very efficiently, so the best time to eat in the morning is 7 am. If we eat breakfast after 8 o'clock in the morning, it is likely to bring some sexual side effects to our body, and there is no way to bring better nutrition absorption.
2. Chinese food
In fact, everyone's lunch time is different, but the best time is noon 12:30. Because this time is the time when the body needs energy most, and it is also the best time to have lunch. At this time, the digestive enthusiasm of the gastrointestinal tract in the body is not as good as breakfast. At lunch, you should chew slowly. Never stare at your mobile phone when you have lunch. This situation can easily lead to obesity and failure to absorb nutrients as much as possible. Besides, be sure not to eat too much. The digestive ability of gastrointestinal tract is not particularly good at noon. If we eat too much, it is easy to overload the gastrointestinal tract.
3. main meal
According to relevant information, the best time for dinner is around 6: 30 pm. This time is because dinner must be settled four hours before going to bed, which is the time needed for food to be completely digested in the gastrointestinal tract. Otherwise, it is easy to fall asleep with undigested food, which will not only lead to fat accumulation, but also easily affect the quality of sleep. Be careful.
To sum up, in any case, you must plan your own meal time, which is beneficial to your health.
What is the time for three meals a day?
The time points of three meals a day are as follows:
Have breakfast at seven or eight in the morning. At seven or eight o'clock, the gastrointestinal tract has awakened and the digestive system has begun to operate. Breakfast can be digested with white pigment, which is beneficial to the digestion and absorption of food. Every day from 1 1 to 13 is a normal lunch time, because most people feel hungry at this time and need to replenish energy in time, and eating lunch at this time can also provide enough energy for work and study in the afternoon.
After dinner enters the gastrointestinal tract, it takes four hours to empty from the stomach, so it is best to finish dinner four hours before going to bed. For example, go to bed at twelve o'clock in the evening and finish eating at eight o'clock at the latest.
Three meals a day should scientifically distribute energy.
Breakfast accounts for 25-30%, lunch for 30-40% and dinner for 30-40%. Numerically, breakfast can be eaten less than lunch and dinner. But people often can't meet the requirements for breakfast, but eat too much for dinner, which makes the proportion unbalanced. Because the human body consumes a lot of energy after breakfast and needs to concentrate on work and study, people can increase the amount of breakfast appropriately.
After dinner, the activity is not large, and it is easy to accumulate fat. It's best to stop chopsticks when you are seven minutes full. Seven-point fullness should be like this: the stomach is not full, but the enthusiasm for food has dropped, and the speed of taking the initiative to eat has obviously slowed down, but I habitually want to eat more, but if I change the topic, I will soon forget to eat.
Correct eating time for three meals a day
1, the best time for three meals a day
When is the best time for three meals a day? Let's introduce it in detail below. Let's eat according to these standards in our daily life, which is harmless to all aspects of our health and a healthy choice.
The best time for three meals a day:
Have breakfast at seven. In the morning, the sun rises slowly and the body gradually wakes up. By about 7 o'clock in the morning, the gastrointestinal tract has fully awakened and the digestive system has begun to operate. At this time, eating breakfast can effectively digest and absorb food nutrition. Full marks breakfast should include at least three kinds of food: cereal, such as noodles; Animal food, such as meat, eggs and dairy products. There are also vegetables and fruits rich in vitamin C, which can supplement dietary fiber. It would be more perfect if one or two nuts were added.
Extra food 10:30. At around 10: 30 in the morning, the metabolic rate of human body becomes faster, and most people often feel a little hungry. At this time, it is necessary to eat a few extra meals to replenish energy, especially for students, office workers and other brain-using people, which helps to concentrate and maintain efficient study and work. You can eat a cucumber or tomato, drink half a cup of milk, 1 small bottle of yogurt, two or three pieces of dried bean curd or a handful of nuts. It is worth noting that after adding meals, lunch should be reduced according to the amount of food.
Lunch 12:30. 12 after noon, the body needs energy most, and the growling of the stomach reminds everyone to have lunch. For many people, although the lunch time is short, they should chew slowly and avoid eating while working. A perfect lunch should follow three matching principles: first, match the thickness, eat some millet, whole wheat, oats and so on. Properly help prevent constipation; Second, lean collocation, in addition to dry food, it is best to drink some warm soup and porridge; Third, color matching, it is best to eat enough five colors, such as white rice flour, red tomatoes, meat, vegetables, yellow soybeans and carrots, black rice, black beans and black sesame seeds.
Afternoon tea 15:30. The interval between lunch and dinner is long, and by about 16 in the afternoon, the glucose content in the body has decreased. Eating afternoon tea in advance can avoid slowing down thinking and prevent bad emotions such as irritability and anxiety. Afternoon tea should be matched like dinner, and it is best to choose 2~3 kinds of foods with complementary functions to ensure balanced nutrition. For example, cereal, dairy products or seasonal fruits, as well as boiled water and green tea are all suitable drinks.
Dinner 18:30. Dinner should be arranged between 18 and 19. If you eat too late, you should go to bed early. Sleeping without digesting food will not only lead to poor sleep quality and increase the burden on gastrointestinal tract, but also easily lead to obesity and various chronic diseases. Dinner should be light, not fat. Eat more lean meat and eggs with short muscle fibers and easy digestion, and eat less fat. Dinner should also ensure the diversity of food, eat more vegetables and coarse grains, which will help to intake more dietary fiber and increase gastrointestinal motility; It is also important to control food intake. Proper exercise for half an hour after meals can avoid fat accumulation.
Snack 2 1 point. Diabetic patients and people who want to do mental work at night can eat supper properly, but they must choose food carefully and control their food intake, otherwise the harm will outweigh the benefit. In addition to the digestive system, cardiovascular and cerebrovascular diseases will also be damaged. The time to eat supper should be arranged two hours before going to bed, about 2 1 o'clock is more suitable. Eat less after midnight snack and try not to exceed half of dinner. In the choice of food, low-fat and digestible food is appropriate, and digestible bread slices and light porridge are better.
2, three meals a day, how to eat the most correct and reasonable?
Nutritious breakfast
Nutrition goal: breakfast must be nutritious to ensure a good working condition all day.
Food arrangement: breakfast is mainly based on staple food, such as steamed bread, steamed buns, flower rolls, biscuits and so on. , each person is about 1 ~ 2 Liang. Eat more foods rich in high-quality protein, such as eggs, milk, or cooked meat products such as ham and beef sauce. You also need to supplement a certain amount of vitamins, and you can choose to drink freshly squeezed fruit and vegetable juice, such as orange juice and carrot juice.
Tip: Although deep-fried soybean milk is our traditional breakfast food, we should try to eat less fried food.
2. A hearty lunch
Nutrition goal: lunch can ensure that the human body can have enough energy supply so that it can work better in the afternoon.
Food arrangement: Eat more high-protein foods for lunch, such as fish, chicken, beef, lean pork and bean products. Vegetables can choose cold dishes and hot dishes, and the staple food is moderate, about 2-5 Liang per person.
Tips: It is best not to eat fried chicken, fish, meat or food with high fat content for lunch. Eat seven or eight whole staple foods. Eating too much fat and carbohydrates will make people sleepy in the afternoon and unable to undertake mental work.
Step 3 light dinner
Nutrition goal: Dinner is the last meal in a day, so pay attention to lightness, choose low-fat and digestible food, and don't overeat, so as not to burden the stomach, because after dinner, people will slowly enter a state of rest and don't need too much energy.
Food arrangement: Dinner is mainly porridge and soup with light green leafy vegetables. If you feel hungry, you can eat a proper amount of staple food.
Tips: It is best not to eat high-fat and high-calorie foods, such as meat and cream cakes, for dinner.
Through the above introduction, do you have a new understanding of three meals a day? In the future life, we can refer to the way of eating mentioned above in this article, so that our bodies can absorb the nutrition of food more effectively and achieve the goal of health!
3, three meals a day to nourish the stomach schedule
Nourishing stomach recipe
You can't save breakfast at 7: 30.
Studies have shown that frequent skipping breakfast can lead to up to 36% of stomach diseases and duodenal ulcers, and it is also easy to lead to hypoglycemia and memory loss, increasing the risk of gallstones. A good breakfast should include cereal, milk, meat, bean products, fruits and vegetables. In addition, spicy food should not be eaten for breakfast, so as not to damage the gastric mucosa on an empty stomach. Don't eat too fast. If time permits, it can last for 20~30 minutes.
10: 00 Get up for a walk
Put down your work, have a short rest and do some simple physical relaxation exercises, which is helpful for breakfast digestion. By the way, drinking some water or eating some fruit can replenish water and vitamins, dilute blood, promote blood circulation and discharge metabolic waste.
1 1: 30 lunch protein supplement
Lunch should be supplemented with high-quality protein, such as lean meat, fish and bean products. You can drink some soup before lunch in winter, because in the case of dry food and insufficient saliva secretion, drinking soup in moderation is beneficial to digestion and absorption. After a full meal, you should stand for a while, and don't sit down, squat or bend over to avoid gastroesophageal reflux caused by high abdominal pressure. It is not advisable to walk or run immediately after meals, so as not to cause gastroptosis or abdominal cramps.
13: 00 A nap helps digestion.
If you have time, you'd better have a nice nap. As long as it takes half an hour, you can rest your brain, distribute more circulating blood to the gastrointestinal tract, and promote the digestion and absorption of nutrients. But it is best not to take a nap on the table, so as not to oppress the abdomen and cause flatulence.
17: 30 Dinner should be light.
It is advisable to be full at seven points, and pay attention to supplementing miscellaneous grains and fresh vegetables. Because the heartbeat and blood circulation at night are slower than during the day, gastrointestinal movement will also slow down. If you eat a lot of high-fat and high-calorie foods, it will lead to high blood lipids and slow blood flow, which will not only lead to indigestion and obesity, but also increase the risk of cardiovascular and cerebrovascular accidents. Coarse cereals and vegetables can not only prevent hyperlipidemia, but also increase vitamin intake, promote gastrointestinal peristalsis and prevent constipation. /kloc-take a walk at 0/9: 00 to prevent colds. Try not to lie down or sit for a long time after meals. You can take a walk and do exercise, but it should be noted that it is best not to do strenuous exercise within half an hour after meals. In addition, because the stomach is close to the abdominal wall, there is only a small amount of muscle and fat around it, which makes it easy to catch cold. Therefore, when you go out for a walk in winter, you must keep warm and protect your waist and abdomen during exercise. Especially for the elderly and the physically weak, it is necessary to prevent colds and colds.
So, what are the taboos for nourishing the stomach?
Matters needing attention in nourishing stomach diet
1, advocate quitting smoking and moderate drinking.
Smoking will reduce the blood supply to the stomach, inhibit the secretion of gastric mucus and aggravate the damage of gastric mucosa. Excessive drinking will directly destroy the gastric mucosal barrier, causing gastric mucosal congestion, edema, erosion and even bleeding. You can drink rice wine, beer, wine and other low-alcohol wines in moderation.
2. Eat regularly and quantitatively.
Quantify three meals a day on time and don't eat too many snacks. Hunger or satiety will affect the normal operation of the stomach and cause indigestion.
3. Pay attention to a light diet
Eat less fat, sweet, thick, greasy and spicy food, drink less strong tea, and don't eat spoiled, cold and hard food.
4. Keep yourself in a good mood
People's emotions are closely related to the secretion of gastric acid and the digestion of stomach. When they are depressed, even delicious food will taste the same? . Keep relaxed and happy when eating, and don't eat while talking or writing.
Today, let's take a look at what Bian Xiao recommended for you and learn about the timing of nourishing your stomach! If you want to be healthy for a long time, you should eat strictly according to this schedule every day in your life! Stick to your health for a long time, you will definitely improve and improve, and cheer for your health!
Nutrition goal: breakfast must be nutritious to ensure a good working condition all day.
Food arrangement: breakfast is mainly based on staple food, such as steamed bread, steamed buns, flower rolls, biscuits and so on. , each person is about 1 ~ 2 Liang. Eat more foods rich in high-quality protein, such as eggs, milk, or cooked meat products such as ham and beef sauce. You also need to supplement a certain amount of vitamins, and you can choose to drink freshly squeezed fruit and vegetable juice, such as orange juice and carrot juice.
Tip: Although deep-fried soybean milk is our traditional breakfast food, we should try to eat less fried food.
2. A hearty lunch
Nutrition goal: lunch can ensure that the human body can have enough energy supply so that it can work better in the afternoon.
Food arrangement: Eat more high-protein foods for lunch, such as fish, chicken, beef, lean pork and bean products. Vegetables can choose cold dishes and hot dishes, and the staple food is moderate, about 2-5 Liang per person.
Tips: It is best not to eat fried chicken, fish, meat or food with high fat content for lunch. Eat seven or eight whole staple foods. Eating too much fat and carbohydrates will make people sleepy in the afternoon and unable to undertake mental work.
Step 3 light dinner
Nutrition goal: Dinner is the last meal in a day, so pay attention to lightness, choose low-fat and digestible food, and don't overeat, so as not to burden the stomach, because after dinner, people will slowly enter a state of rest and don't need too much energy.
Food arrangement: Dinner is mainly porridge and soup with light green leafy vegetables. If you feel hungry, you can eat a proper amount of staple food.
Tips: It is best not to eat high-fat and high-calorie foods, such as meat and cream cakes, for dinner.
Through the above introduction, do you have a new understanding of three meals a day? In the future life, we can refer to the way of eating mentioned above in this article, so that our bodies can absorb the nutrition of food more effectively and achieve the goal of health!