The diet of three meals a day is matched with the nutrition of breakfast
Nutrition experts believe that breakfast is the most important meal of the day. Eating a good breakfast every day can make people live longer. Eating a good breakfast means eating some foods with high nutritional value, less but better. Because after a night's sleep, people have basically consumed the nutrition they ate the night before. Only by supplementing nutrition in time in the morning can they meet the needs of work, labor and study in the morning. Breakfast is designed to be easy to digest and absorb, high in fiber, and it is best to eat the highest proportion of raw food, which will become the main energy source of the day.
Nutritional collocation of lunch
As the saying goes, "full at noon, full all day." Explain that lunch is the main meal of the day. Because the body consumes a lot of calories in the morning, I have to continue to work and study in the afternoon. Therefore, people of different ages and different physical strengths need 40% of the total calories every day. The staple food should be about 150-200 grams according to the amount of three meals, and you can choose between rice and flour products (steamed bread, noodles, cakes, cornmeal cakes, etc.). ). Non-staple food is about 240-360 grams, which meets the human body's demand for inorganic salts and vitamins. There are many kinds of non-staple food, including meat, eggs, milk, poultry, bean products, seafood, vegetables and so on. According to the principle of scientific catering, choose several kinds and eat them together.
Nutritional collocation of dinner
Dinner is close to bedtime, so you can't eat too much, especially midnight snack. Choose foods that contain more fiber and carbohydrates for dinner. However, in the average family, dinner is the only one of the three meals that the whole family get together to enjoy family life. Therefore, for most families, this meal is very rich, which is somewhat against the concept of health. So the adjustment is still the same as lunch. Vegetable juice or fruit should be served half an hour before meals. Generally speaking, most people have poor blood circulation at night. You can choose some natural hot foods to make up for this phenomenon, such as pepper, curry and cinnamon. Cool vegetables, such as cucumber, melon and wax gourd, are seldom used at night.
The best time for three meals a day 1, breakfast-7: 00.
At this time, you may still be "sleeping" in bed, but in fact, your body temperature has begun to rise, your pulse has begun to accelerate, your sympathetic nerve has become increasingly active, and your digestive function has begun to operate. The gastrointestinal tract is awake, and you can digest and absorb the nutrients in food most efficiently. This is the best time to have breakfast.
2. Lunch-12: 30
Colleagues begin to get up gradually, which is also the time when your body needs energy most, and it is the best time to have lunch. At this time, the digestive enthusiasm of your gastrointestinal tract is far less than that of breakfast, so you need to chew slowly when eating, and you must never stare at the computer for lunch. Not only is it easy to get fat, but nutrients cannot be absorbed.
3. Dinner-18: 30
The most scientific diet plan tells you what to eat for three meals a day. Dinner must be settled 4 hours before going to bed, which is the time needed for food to be completely digested and absorbed in the gastrointestinal tract. Otherwise, sleeping with undigested food will not only accumulate fat, but also greatly affect your sleep quality.