The arrangement of three meals a day should be determined according to people's physiological conditions and activities in a day. During the day, exercise is the main activity, with vigorous metabolism, large amount of activity, high energy consumption and naturally more nutrients needed; When people go to sleep at night, they are mainly quiet and need less nutrition. The ancients said: "Breakfast should be good, lunch should be full, and dinner should be little" is the motto summarized according to this principle. Modern nutritionists advocate that "the distribution of three meals is: breakfast accounts for 25%, Chinese food accounts for 41% and dinner accounts for 35%, which is also a further concretization of this principle."
breakfast should be good, which means eating food with high nutritional value, little but fine. Less quantity and better quality. There are dry and thin, and the principle of both principal and deputy. It is best to match 1 ~ 2 kinds of high protein foods, such as eggs, milk, soybean milk, peanuts, soybeans, etc. In real life, many people have a sloppy breakfast, and even don't eat breakfast, which seriously violates the law of human physiological needs.
Adequate lunch means adequate food quality and quantity. Because of the large amount of activities in the morning and afternoon, the amount of staple food should be large, and the variety of non-staple food should be more. Meat, eggs, beans and vegetables should be seen on the table. It would be better if there was a bowl of well-balanced vegetable soup. You can eat fruit once in half an hour after lunch.
Dinner should be less, because there is little activity at night (excluding night shift workers) and the body needs less nutrition. Overfullness can easily lead to food stagnation and affect sleep; On the other hand, overnutrition can cause obesity and even induce diseases. At present, the general situation is that people have a tight life and are busy with work. They often have a bad breakfast, take a sloppy bite at noon, have a big meal when they go home at night, and then fall asleep. If this goes on for a long time, it will easily lead to all kinds of diseases. We must overcome this bad habit.
Eat in moderation
We must eat scientifically, including strict requirements and regulations on the time, quantity, variety, place and speed of eating. On the one hand, it ensures the body's need for nutrients, on the other hand, it maintains the function of human digestive organs from being harmed.
Fixed time
There should be a fixed eating time for three meals a day to ensure that the digestive organs operate regularly, so that food can be digested, absorbed and transported in the body in an orderly manner. Traditionally, three meals a day are stipulated because the interval between two meals is 5 ~ 6 hours, which is just in line with people's physiological state. Because after food enters the stomach, it usually takes 4 to 5 hours to empty, and after about 1 hours of rest, it enters the best working state; If you have two meals a day, the interval is too long, and it is easy to have gastrointestinal hunger contraction, which will cause many problems in your body. According to the traditional dietary structure and eating habits in China, it is best to arrange breakfast at 7 o'clock, lunch at 12 o'clock and dinner at 6 o'clock. In this way, whether you go out or not, don't disturb your habits and keep your digestive organs in the best condition to work. However, in real life, some people eat as they please, eat whenever they like, and eat more things that are happy and close to their stomachs. Otherwise, they will not eat or eat less, and snacks will not leave their mouths. Eventually, their digestive function will be seriously damaged, and they will regret suffering from chronic gastrointestinal diseases.
Fixed amount
The amount of food to be eaten per meal should be determined according to the amount of nutrients contained in the food. Too little food will lead to malnutrition, too much food will increase the burden on digestive organs, and too much nutrition will lead to obesity. Therefore, the amount of food to be eaten per meal should be moderate, and it is better to be full at eight points.
Not partial to food
The choice of food varieties is not determined by personal likes and dislikes, but requires nutritious diet and diversification, and those "special treasures" who are picky eaters should not be indulged blindly; People with partial eclipse habits must try to correct them to prevent malnutrition.
Don't overeat
At any time, remember not to overeat for a moment, especially when you are hungry and have a meal. Otherwise, you should control yourself, otherwise it will cause digestive dysfunction and indigestion, which will seriously lead to gastric distension, gastroenteritis, pancreatitis and other diseases, and even many people will die because of overeating.
don't eat fast, don't burn food
when eating, you must chew slowly, and the food is too hot to burn the esophagus.
reasonable processing of food
reasonable processing is to reduce the loss of nutrients during unreasonable processing.
Processing of staple food
Some nutrients in wheat grains are mostly distributed on the surface of grains. Therefore, the finer the processing, the more nutrients will be lost. Therefore, it is better to match the fine flour with the fine rice when purchasing grain. Vitamins and inorganic salts contained in rice flour are easily soluble in water. The longer the soaking time and the more times of rice digging, the more nutritional losses. In order to prevent vitamin damage, rice must not be scalded with boiling water. When food is found to be contaminated by mold or chemical fertilizer, it should be handled carefully before eating.
Different processing methods of staple food products have a great influence on the loss of nutrition, so steaming and stewing are suitable for rice, but fishing is not desirable. Adding alkali to porridge will destroy vitamins. It is better to steam and bake pasta as much as possible. Boiling noodles will cause half of the vitamins to be lost, such as fried fritters or oil dumplings. Due to the action of alkali and high temperature, vitamin B1 is almost completely destroyed.
processing of non-staple food
the processing of non-staple food mainly prevents the loss of vitamins and inorganic salts. Vitamins B and C in vegetables are not only soluble in water, but also resistant to temperature and easy to be oxidized. Special attention should be paid. Wash vegetables first and then cut them. Do not soak vegetables in water for a long time to prevent excessive vitamin loss. Cutting vegetables should not be too broken. Stir-fry quickly after cutting. When cooking, the dishes are easy to be put in after the water is boiled, and the cooking time is not easy to exceed 1 minutes. Cooking is the best and most commonly used method. Cooking has little loss except for vitamin C. Stir-fry quickly and quickly, but put salt early to prevent it from being immature and juicy. Starch thickening can make soup thick and stick to dishes, which has the function of protecting vitamin C. When frying vegetables, paste can be hung and fried to protect nutrients, so that raw materials are not in direct contact with oil and nutrients are less lost.
Rational use of seasonings
Adults consume about 3-11g of salt every day. Excessive intake will not only increase the burden on the kidneys after eating, but also increase the incidence of hypertension. At present, the daily per capita consumption of salt in most areas is greater than the prescribed standard. Therefore, attention should be paid to reducing the amount of salt in cooking. Soy sauce is easy to be contaminated by aflatoxin, which is not good for health. For safety reasons, it is best not to use soy sauce with white acid, especially in cold salad. Adding proper amount of vinegar in cooking can reduce the damage of vitamins and promote the absorption of calcium. Excessive amount is easy to hurt the kidneys and teeth, which is not good for bones and muscles. You can't cook with bronze. Adding wine to cooking can remove foul smell and other peculiar smells, and yellow wine is generally used. When cooking, pay attention to the fact that the oil temperature is not too high, and use less animal oil. Repeated high-temperature frying of oil can produce carcinogens. Old oil with spicy flavor should not be used to prevent poisoning after eating.