1, a healthy way to eat three meals a day
1. Three meals a day is the way most people eat, and some people advocate eating less and eating more? Which arrangement is better?
How many meals a day, it is best to decide according to your living habits and work conditions. If eating two meals a day will not bring hunger and affect the quality of life, then it can be done completely, provided that you take enough nutrition. If possible, you can eat five, six or even seven meals a day, but only if you don't consume too much total energy. But for some people, such as diabetics, it is best to eat less and eat more meals, which will reduce blood sugar fluctuations. To sum up, the most important thing is not to eat several meals a day, but to ensure adequate nutrition intake and avoid excessive energy intake.
2. It is reported that breakfast should be eaten around 7: 00, lunch 12: 00 and dinner 18: 30. What is the most reasonable time arrangement for three meals?
The specific time of three meals should be determined according to work and daily life, and the time interval between two meals should be 4~6 hours. But when to have breakfast depends on what time you get up. It is best to have a fixed time for three meals. If you don't have time to eat a meal, I suggest you prepare some food in the office or bag, such as snacks with high nutritional value such as dates, almonds, milk and yogurt, and sweets with high calorie and low nutrition such as biscuits and cakes are not suitable. If you don't have time to eat, don't be hungry all the time, otherwise it will not only hurt your stomach, but also disturb the ability of digestive tract to secrete digestive juice.
As the saying goes, "Eat well in the morning, eat well at noon and eat less at night". What is the definition of "good, full and little"?
This statement is not accurate, but it can give us some enlightenment. Eating well in the morning means high quality, which is reflected in the nutritional balance of food: not only staple food (bread, steamed bread, cakes, rice, porridge, etc. ), but also at least two kinds of protein food (eggs, milk, meat, bean products) and at least one kind of vegetables and fruits (preferably more than one kind, for example, eating vegetables in the morning does not hinder eating more fruits). If you add another handful of nuts, then the amount of lunch should be sufficient, that is, you should eat enough staple food and vegetables, and there should be as many kinds of ingredients as possible. Eating less at night doesn't mean starving yourself, but eating less calories and oil, trying to make up for the food that you didn't eat or didn't eat enough in the morning and noon, such as vegetables, miscellaneous grains and potatoes.
It's hot and dry in summer, which makes people lose their appetite easily. How to eat can help promote your appetite?
To solve this problem, we must first have a good sleep. Only when we are full of energy will our appetite be better in the morning. Improving the quality of breakfast as much as possible can also lay a solid foundation for the day. It should be noted that in summer, it is easy for people to eat too much fruit, but the content of B vitamins in fruit is low, and protein is less, which will make people depressed, reduce their vitality, be prone to edema and deteriorate their digestive ability. Therefore, don't eat more than a catty of fruit every day. We should also ensure protein's intake in summer, such as sauce beef and egg soup. In addition, it is recommended to drink more yogurt in summer, which is refreshing and nutritious, and can stimulate appetite and promote digestion.
I especially want to sleep after lunch. Does this have anything to do with what I ate at noon? What to eat is not easy to get sleepy?
Generally speaking, first, greasy and sticky food, because it is difficult to digest, is easy to get sleepy after eating. Second, eating too much white and soft food or staple food can also make people sleepy. Because the study found that if the insulin level is too high, the blood sugar rises too fast after meals, which makes people sleepy. To avoid being sleepy after a meal, we should first change some white rice and flour into miscellaneous grains, such as changing white rice into brown rice and oatmeal rice. The second is to eat more vegetables, and it is best to eat vegetables before eating, so that blood sugar will not rise so much and it is not easy to get sleepy. Third, lunch should be light and eat less high-fat and high-calorie food.
6. Many people go to eat supper in twos and threes after work. What to eat for dinner, and when is the right time to eat?
A good dinner should meet the following requirements. First of all, low fat, low energy and high nutritional value; Secondly, it should be easy to digest, without increasing the burden on the gastrointestinal tract and affecting the work after meals; Third, the volume is as large as possible and there is enough satiety; Fourth, don't get excited, it's best to help you sleep. Nightingales that meet these requirements include hot milk and hot noodle soup (with eggs, a small amount of minced meat and vegetables). ) and porridge (it is best to use porridge with ingredients such as oats, lotus seeds and lilies instead of pure white rice porridge). It is recommended that you eat supper 1 0~2 hours before going to bed. For example, if you plan to go to bed at 1 1, then you can have supper at 9: 30.
7. Many people around me fast for dinner or use fruit instead of dinner, feeling that the effect of clearing the intestines and losing weight is good. Is this method really feasible?
Skipping dinner helps to lose weight, but it also has great side effects. Because most people eat very little for breakfast and eat badly at noon, they rely on dinner to supplement their nutrition. However, if you give up dinner, it is equivalent to losing 40%~50% of the nutrient supply in one day, which will cause metabolic disorder and physical decline, and it is easy to have insufficient supply of various nutrients.
2. You should know the taboos after meals
Taboo 1, eat fruit immediately after meals.
Many people like to eat fruit after meals, and sometimes take fruit as dessert after meals, mistakenly thinking that this can alleviate the greasy nature of dinner. But the fact is that the intestines in the body are in the process of digestion after a meal. Eating fruit immediately after a meal will affect the normal digestion of food. The best solution is to eat fruit one hour after supper.
Taboo 2. Take a bath after dinner.
Generally speaking, everyone knows that you can't take a bath when you are hungry, because it will cause hypoxia and temporary anemia. But can I take a bath after dinner? The truth is, it won't work! Because the blood circulation and energy in the body after meals are concentrated on gastrointestinal digestion, it is easy to cause hypoxia in the brain.
Taboo three. Drink strong tea after meals.
Dinner is too greasy, have a cup of strong tea to relieve the oil! If you really do this, you are too irresponsible for your health! Let alone drinking strong tea. Drinking water after meals is harmful to your health, not to mention strong tea. Drinking water after meals will dilute gastric juice to a certain extent and directly affect the digestion of gastrointestinal tract!
Taboo four, strenuous exercise after meals
There is a folk proverb, "Take a hundred steps after a meal and you can live ninety-nine", which means that proper exercise after a meal can help digestion and is beneficial to human health. However, if you engage in strenuous activities immediately after meals, such as playing ball games, running, engaging in heavy physical labor, etc. , will affect the digestion and absorption of food, harmful to the body. Because the muscles of limbs need more blood supply during strenuous exercise or labor, the blood supply of gastrointestinal tract will be relatively reduced. Digestion and absorption are bound to be affected. In addition, there is more food in the stomach after meals, and the weight is also great. If you exercise or overwork, it is easy to cause abdominal pain, gastroptosis and other diseases. So exercise or labor should be arranged after meals 1 hour.
Taboo 5, sleep immediately after meals.
After meals, due to the increase of blood flow in digestive organs, the blood supply to the brain is relatively reduced, and people will feel tired and even sleepy. This phenomenon is more obvious after lunch. If you sleep immediately after meals, gastrointestinal peristalsis slows down, digestive juice secretion decreases, and food cannot be fully digested. Especially children will cause digestive dysfunction, indigestion and malabsorption, and will cause malnutrition for a long time. And food stagnation in the stomach will also promote the excitability of the brain, making it difficult for people to fall asleep. Even if you fall asleep, there will be the phenomenon of "gnashing your teeth, talking in your sleep, having nightmares, etc." Therefore, they have to wait for a while after dinner before going to bed.
Taboo 6. Relax your belt after dinner.
Many people are flustered after overeating and often loosen the belt buckle, which will reduce the intra-abdominal pressure and force the stomach to sag, although the stomach is comfortable. In the long run, you will really suffer from gastroptosis.