Under normal circumstances, the nutrients needed for a day should be evenly distributed among the three meals. The calorie intake of each meal should account for about 1/3 of the total calories in the whole day, but lunch should not only supplement the calorie intake in the morning, but also provide energy for work and study in the afternoon, which can be more. So the calories of three meals a day should be 25-30% for breakfast, 40% for lunch and 30-35% for dinner. So, how to arrange three meals a day? p
People often say that the experience of "eat well early, eat well at noon and eat less at night" is reasonable. Breakfast should not only pay attention to quantity, but also pay attention to quality. The staple food generally includes starchy foods, such as steamed bread, tofu, corn flour steamed bread and so on. And some foods rich in protein, such as milk, soybean milk, eggs, etc. , should be properly supplemented, so that the blood sugar in the body quickly rises to normal or exceeds the normal standard, so that people are refreshed and can work and study energetically. Lunch should be more appropriate and of high quality. Staple food such as rice, steamed bread, corn cake, tofu, etc. And non-staple food such as fish, meat, eggs and bean products. And we should supplement fresh vegetables to keep the blood sugar in the body at a high level and ensure the work and study in the afternoon. Eat less dinner, 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 it will also affect your sleep.
In addition, people are not active at night, eating too much is easy to overnutrition, which may also lead to obesity, and may also lead to fat deposition on the arterial wall, leading to cardiovascular disease, so three meals a day should be arranged reasonably.
Breakfast solution
Breakfast is the most important of three meals a day, because vitamins, minerals, protein and other nutrients are organic substances that the human body can't synthesize, and they can only be supplemented by diet, and these nutrients are available in the body for only 6 hours. After a night's sleep, a person's vitamins and other substances have been exhausted. If it is not replenished in time, it will seriously affect work and study. Some people say, "Eat like a king in the morning, like a nobleman at noon, and like a pauper at night", that is, we say, "Eat well in the morning, eat full at noon and eat less at night", which is a popular expression of modern nutrition. According to the minimum standard of breakfast recommended by China Nutrition Society, breakfast should contain vitamins, protein, amino acids, carbohydrates and other trace elements needed by human body every day. In layman's terms, it means having a bread, a glass of milk, an egg, a fruit and other nutrients.
Breakfast should be thick, dry and wet. Besides protein, there should be a variety of vitamins, minerals and dietary fiber. But unfortunately, from children to the elderly, they all left the most important meal of the day in a hurry, but over-supplemented nutrition at dinner. Therefore, it is not uncommon for Kunming people to suffer from gallstones, stomach diseases and obesity.
Experts point out the solution to breakfast: get up for 30 minutes every morning and eat an egg, a piece of bread, a glass of milk, two apples, a petal of orange, three carrots, three cucumbers, a green pepper, half a tomato and a slice of western-style ham according to the standard. This is an ideal breakfast recipe. Unfortunately, we can't.
Check our dining table.
Medical research shows that our "problem dinner" has many potential health hazards and is the "culprit" of many diseases, and its harm can not be ignored.
What happened to dinner?
Dinner is too late: now families in cities generally postpone eating, and some families even eat at eight or nine in the evening. In the long run, gastrointestinal diseases will inevitably appear.
Proportion imbalance: Generally speaking, the ratio of breakfast, lunch and dinner should be 343; If you go to bed at nine or ten in the evening, the ratio should be 442. This can not only ensure the energy supply during exercise, but also rest the gastrointestinal tract during sleep.
Overnutrition: Many family dinners are rich in dishes, with chickens, ducks, fish and eggs all over the table, mostly high-protein high-fat high-energy foods. Daily calorie supply concentrated in dinner will accelerate the decrease of glucose tolerance, increase the burden of islet, promote pancreatic aging, and eventually lead to diabetes. Diabetes and vascular diseases are mutually causal, forming a vicious circle.
Dinner buried hidden dangers.
More dreams at dinner: Overeating dinner makes the bloated gastrointestinal tract oppress the surrounding organs, which will induce all kinds of dreams. Nightmares often make people feel tired, which will lead to neurasthenia and other diseases over time.
Dinner and obesity: Overeating at dinner, generally less activity, low calorie consumption, excess calories in the role of insulin to synthesize a lot of fat, and gradually make people fat.
Dinner and diabetes: If middle-aged and elderly people overeat dinner for a long time and repeatedly stimulate a large amount of insulin secretion, it will often aggravate the burden of insulin B cells, lead to failure and induce diabetes.
Dinner and coronary heart disease: Eating too many calories at dinner will increase blood cholesterol and carry too much cholesterol to the arterial wall, which is another major cause of arteriosclerosis and coronary heart disease.
Dinner and calculus urethra: calculus is related to dinner being too late.
Dinner and sudden death: overeating and drinking too much at dinner can easily lead to acute pancreatitis and make people go into shock during sleep. No matter how strong a person is, he will die because he is not rescued in time.
Dinner and colorectal cancer: the decrease of intestinal peristalsis during sleep relatively prolongs the residence time of these substances in the intestinal cavity and promotes the increase of the incidence of colorectal cancer.
Dinner and hypertension: Eating too much meat at dinner will not only increase the burden on the gastrointestinal tract, but also make blood pressure suddenly rise, causing arteriosclerosis or hypertension.
Healthy diet
1. Eating less can prolong life.
American scientific research has found that if the diet is reduced by 1/4, people's life expectancy can be extended by 40 years, and the occurrence of heart and kidney diseases and cancer can be reduced. ?
Professor Shougang of Tokyo University in Japan has been experimenting with mice for three years. Mice fed only 80% food lived 16 times longer than mice fed ordinary food. ?
There is a man named Qiu Lun in Ukraine who suffers from serious nervous system and cardiovascular diseases. He has been treated by strengthening nutrition and taking medicine for more than 20 years, which is not only ineffective, but also disabled. Later, I switched to "dietotherapy" and ate according to the following recipes every day: fruit 600g, dried fruit 150g, vegetable 1500mg, oleander seed (nut) 100g, grass powder (grain) 50g and honey 70g. After only two months, the patient basically recovered, and after a few years, he was very healthy. The medical profession calls this formula "Cupid's longevity prescription". This recipe contains 42g of protein, 57g of oil, 335g of starch and sugar, and necessary vitamins and inorganic substances. ?
All the above examples show that people usually overeat.
Let's take a look at the basic metabolic level of the human body. A young man weighing 70kg has a basal metabolic level of 35-40k cal/ hour, that is, he needs to consume 840-960kcal a day (women are about 65,438+00% lower than men, and their age is about 65,438+00% lower every 20 years). Judging from the heat generated by people's daily diet, most of them reach 3000 kilocalories. According to the physiological value (absorption rate) of 60% of food, the total calorie is 1800 kcal/day, which is nearly 1 times more than the body's requirement. ?
Excessive diet not only increases the burden of internal organs, but also accumulates too much fat, cholesterol and blood sugar in the human body, causing various diseases, making people premature aging and even premature death.
How much should a person eat every day? According to the research of scientists, a healthy man needs 0.7-0.8g/kg of protein (for example, a person weighing 60kg needs 42-48g of protein), about 1g/kg of fat, 5-6g/kg of carbohydrates (referring to cereals and sugar), 40-50g/kg of water and a small amount. Of course, with the increase of exercise, the diet should also increase accordingly. ?
This is a theoretical standard, and it is impossible to eat accurately according to this standard every day in real life. In fact, the ancients in China have long put forward the dietary standard: "Eat 80% full." If we combine modern scientific knowledge, we can weave the following formula:?
Eat 60% full every meal.
Drink 20% more soup. ?
Less staple food and more vegetables.
Lean meat, eggs and fish are indispensable. ?
Whenever my stomach growls,
Fruit is a supplementary food. ?
People can't eat all the food they need in one day. According to people's daily routine, breakfast, lunch and dinner are more appropriate. For some special people (such as sick convalescents, the elderly and the infirm, etc.). ), it may be better to eat it in four or five meals. Separate meals are beneficial to the digestion and absorption of the stomach and adapt to the rhythm of human life. ?
Sometimes, people may consciously or unconsciously collect food or overeat. For example, if you attend a banquet, or meet your favorite food, or if you don't have enough to eat at the last meal, you often can't control yourself and eat 2-3 meals a meal (calculated by calories or nutrition). This will inevitably lead to heavy burden on the stomach and intestines, indigestion and absorption, and blood concentration in the stomach and intestines, resulting in cardiac and cerebral ischemia and fatigue. If a person often eats and drinks like this, it will inevitably lead to chronic diseases such as hypertension and coronary heart disease, leading to premature aging and early death. Therefore, reasonable meal sharing is very important for health. ?
People often say that "eat well early, eat well at noon and eat less at night", which is scientific. Strictly speaking, the food intake of breakfast and lunch should be equal, accounting for 40% of the whole day's food intake respectively. Because after a night's sleep, you need to replenish a lot of water, so breakfast has more water than lunch, and there should be more easily digested and absorbed food. It is especially important to eat less at dinner. Dinner diet should account for about 20% of the whole day diet. Because the diet during the day has been transformed into various nutrients and transported to all parts of the human body to meet the needs of activities in all parts. The amount of activity in the evening is reduced, and the demand for nutrition is reduced. When sleeping, people's basal metabolism is very low, and the "extra" calories during the day can almost maintain a night's sleep. Dinner is just to meet the needs from dinner to sleep. If you eat too much, you can't digest it, and the blood flow slows down. Blood lipids will be deposited on the blood vessel wall and abdominal wall, which will make people fat and easily lead to diseases such as arteriosclerosis and hypertension. I'm a little hungry when I sleep in bed for dinner.