The principle of arranging three meals a day is to eat well in the morning, eat well in the afternoon and eat less in the evening. Breakfast is very important, nutritionists pointed out that: breakfast can provide 25% to 30% of the body's daily nutritional needs, breakfast should be eaten low-fat food. Practice has proved that a nutritious breakfast is energizing all day long. Work for a long time, need to rest at noon to replenish energy, fish, poultry and other high-protein foods can provide people with adequate nutrition, so that people are full of energy to meet the challenges of the afternoon. Night activity is reduced accordingly, people should eat some carbohydrate foods, it is appropriate to slightly less appropriate, so as to avoid fat accumulation, resulting in obesity. It is not advisable to eat before going to bed at night.
The best time to eat three meals a day is: breakfast is arranged at about 7:00 a.m.; lunch is appropriate at about 12:00 a.m., when the body's digestive capacity is stronger; dinner should be 3 hours before going to bed, the best arrangement before 8:00 p.m.. Between the two meals should be 4 to 6 hours for good. After each meal, food in the human body takes about 4 hours to be digested and absorbed, more than 6 hours blood nutrients will decline.
Breakfast must eat good
Breakfast to eat good, is 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 needs of the morning work, labor, learning.
Nutrition experts believe that breakfast is the most important meal of the day, eat a good breakfast every day, can make people live longer. Researchers on the tracking survey of high life old people showed that: adhere to the normal breakfast of the elderly, the possibility of high life than not into the breakfast of the elderly 20% higher.
Experts after long-term observation found that a person get up in the morning after not eating breakfast, or breakfast to cope with the matter, blood viscosity increases, slow flow, over time, will lead to heart attacks. Therefore, a hearty breakfast not only makes a day's work energetic, but also beneficial to the health of the heart.
A survey of American health scientists confirmed that eating breakfast helps the memory of the whole day. The survey shows that usually do not eat breakfast or breakfast single children and eat a hearty breakfast compared to the children in the memory of new knowledge, recite the text, oral expression, etc. significantly behind; more than 60 years of age, the memory of the elderly has declined, insist on eating breakfast can be more accurate, more complete, more easily retell a short story. Accordingly, experts called on those who are "too lazy" to eat breakfast or to cope with eating breakfast, to develop the habit of eating a good breakfast, because it is not only conducive to health, but also conducive to work and study.
Breakfast should not only eat eggs
Because of the morning time is more urgent, some people can not sit down to eat breakfast, often only eat 1 to 2 eggs, then rush to work. This is not conducive to good health. This is because, on the one hand, the calories provided by 2 eggs, can not meet the body's needs. According to expert research, breakfast should provide a full day of the body's caloric needs of 25% to 30%, and 2 eggs provide only 18.4% of the calories that should be consumed to 22% (such as eating only 1 egg, the calories provided is even less). On the other hand, after getting up in the morning, the body urgently needs to replenish water, but you do not replenish water and only eat eggs, which will make the body even more dehydrated, and subsequently make the concentration of urine higher, not conducive to the timely discharge of waste and toxic substances out of the body, and in the long term, undoubtedly, is harmful to the body.
Lunch should not eat too much
With the deepening of health knowledge propaganda, more and more people realize that the correct eating habits should be: "Eat well in the morning, eat full at noon, eat less at dinner." It is right to pay attention to eat enough at noon, but it is worth noting that it is important not to eat too much, if you eat too much at lunch, it is not good for the body and work.
This is because, if you eat too much, it will cause most of the blood and oxygen from the brain to be transferred to the digestive tract, bringing fatigue to the person, making him or her drowsy and lethargic. Especially if one eats too much fat, it often takes longer for fat to be converted into energy; and if one eats more refined sugar, it can cause a sudden surge in insulin and a sudden sharp drop in blood sugar levels. This will make people longer headache, dizziness, fatigue and sleep. This is not only detrimental to health, the afternoon work and study is also bound to have a negative impact.
Dinner should be light and less
Nutritionists and medical experts believe that the dinner is too full, overeating, more oil meat, eating too late are harmful to health. Dinner is too full, the blood sugar, amino acids, fatty acid concentration will increase, coupled with the evening people's activity is small, less energy consumption, excess calories in the role of insulin synthesized fat, and gradually make people fat. In addition, dinner is too full, there is bound to be part of the protein can not be digested and absorbed, these substances in the intestinal bacteria, produce a toxic substance, coupled with the intestinal wall peristalsis slows down during sleep, relatively prolonged these substances in the intestinal tract of the residence time, prompting the occurrence of colorectal cancer.
Middle-aged and elderly people, if the long-term dinner is too full, repeated stimulation of insulin secretion, often easy to cause insulin cell function premature failure, diabetes or aggravate the condition. The fact is that the most important thing is that you have to be able to get the best out of your life, and you can't do that without a lot of help from your family.
The dinner is too full, is bound to cause gastrointestinal burden increased, nervous work of the information is constantly transmitted to the brain, so that people insomnia, dreamy, easy to cause neurasthenia and other diseases over time. Dinner overeating, easy to induce acute pancreatitis, so that people in sleep shock, if the rescue is not timely, often life-threatening; if the biliary tract has roundworm obstruction, chronic infection, etc., more likely to induce acute pancreatitis and sudden death. If the dinner often eat too greasy meat, too much cholesterol accumulation in the blood vessel wall, over time will induce atherosclerosis, high blood fat, hypertension and coronary heart disease, suffering from high blood fat, high blood pressure, if the dinner often eat meat, is like pouring oil on the fire.
Dinner after eating high-fat food, most of the body's blood is concentrated in the stomach and intestines, so it is easy to cause local blood supply to the brain is insufficient to eat high-fat food at night will lead to the night of blood thickening, the blood in the blood vessels flow slowly, coupled with the fact that some people have varying degrees of atherosclerosis, the formation of cerebral thrombosis is easy to lead to a stroke.
Dinner should not eat too late, this is because the calcium in the food after the body metabolism, not absorbed by the body's last part of the body through the urethra, and the human body calcium discharge peak is generally in the dinner after 4 to 5 hours, if the dinner ate too late, the peak of the calcium discharge is slowing down of the life activities of the sleep period, calcium can not be timely with the urine out of the body. Urine for a long time in the urethra and bladder, calcium will be formed into urinary tract stones and bladder stones. If the food is not digested in time and remains in the stomach, it can also lead to gastritis and indigestion and many other diseases. Dinner should be eaten scientifically, and not after eating to sleep, therefore, the best time to eat dinner every day in the afternoon around 6 p.m. is appropriate.
Before meals, before bedtime should not eat sugar
Some people believe that eating sugar before meals, sweet taste can increase appetite; eating sugar before bedtime, sweet taste can be brought to dreamland. In fact, eating sugar before meals and before going to bed is not good for health.
Eating sugar before meals will reduce appetite and cause indigestion. Especially if you eat too much sugar before meals, your blood sugar is bound to rise, and you will have no hunger, and you will not want to eat. Sugar is often present in the stomach, can also make too much stomach acid, causing stomach upset.
Eating sugar before going to bed will increase the acidity in the mouth. Acid can decalcify the enamel of the teeth, and lactobacillus bacteria love to multiply in the acidic environment of decalcified tooth sockets and crevices for corrosion, which in turn produces cavities in the teeth.
Therefore, it is not advisable to eat sugar before meals and bedtime.