◎ Biological clock and three meals a day: Modern research has proved that digestive enzymes in the human body are particularly active in the morning, noon and evening, which shows that when people eat is controlled by biological clock.
◎ Brain and three meals a day: The brain accounts for a large proportion of the daily energy consumption of the human body, and the energy supply of the brain can only be glucose, which is about110 ~145g per day. The liver can only provide about 50 grams of glucose per meal at most. Three meals a day, the liver can provide enough glucose for the human brain.
Digestive organs and three meals a day: solid food takes about 30 ~ 60 seconds from esophagus to stomach, and reaches small intestine after staying in stomach for 4 hours. Therefore, the interval between three meals a day is 4 to 5 hours, which is also reasonable from the perspective of digestion.
Choice of food for three meals: What food to choose for three meals a day, how to prepare and how to do it are all particular and vary from person to person. Generally speaking, the staple food and non-staple food for three meals a day should be matched in thickness, and animal food and plant food should have a certain proportion. It is best to eat some beans, potatoes and fresh vegetables every day. The scientific distribution of three meals a day is determined according to everyone's physiological condition and work needs. According to the amount of food, the ratio of breakfast, lunch and dinner is 3: 4: 3. If someone eats 500 grams of staple food every day, it is more appropriate to eat 150 grams in the morning and evening, and 200 grams at noon.
Scientific collocation 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.
Importance of breakfast: After long-term observation, experts found that if a person does not eat breakfast after getting up in the morning, the blood viscosity will increase and the blood flow will be slow, which will lead to a heart attack over time. Therefore, a rich breakfast not only makes people energetic in a day's work, but also benefits the health of the heart. Teenagers who insist on eating breakfast are stronger than those who skip breakfast, have stronger disease resistance, perform more prominently in school classes, pay more attention in class, have stronger understanding ability, and most of them have better academic performance. For the working class, eating a good breakfast is also a guarantee for doing a good job in basic work. This is because human brain cells can only get energy from glucose, a nutrient. If you don't eat or eat breakfast all night, your blood can't guarantee enough glucose supply. After a long time, people will become tired and weak, and even have nausea, vomiting, dizziness and other phenomena, unable to work energetically.
◎ Elements of an ideal breakfast: Under normal circumstances, an ideal breakfast should master three elements: meal time, nutritional components, and balanced collocation of main and non-staple foods. Generally speaking, it is most appropriate to have breakfast 30 minutes after getting up, because people have the strongest appetite at this time. Breakfast should not only pay attention to quantity, but also pay attention to quality. Calculated by adults, the staple food for breakfast should be between 150 ~ 200 grams, and the calorie should be around 700 kilocalories. Of course, people with different labor intensity and different ages need different calories. For example, primary school students need about 500 kcal and middle school students need about 600 kcal. In terms of food intake and calories, it should account for 30% of the total food intake and calories of people of different ages. The staple food should generally be starchy food, such as steamed bread, bean curd, bread and so on. And some foods rich in protein, such as milk, soybean milk, eggs, etc. It should be supplemented appropriately and some side dishes should be added.
Scientific 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 amount of staple food should be about150 ~ 200g according to three meals, and you can choose between rice and flour products (steamed bread, noodles, big cakes, cornmeal cakes, etc.). ). Non-staple food is about 240 ~ 360 grams to meet the needs of human body 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. Generally, it is advisable to choose 50 ~100g of meat and poultry eggs, 50 grams of bean products and 200 ~ 250g of vegetables, that is, to eat some fried dishes that are hungry and generate high calories, so as to keep the blood sugar in the body at a high level, thus ensuring the work and study in the afternoon. However, eating at noon does not mean overeating. You can usually eat until you are full. If white-collar workers have less labor, when choosing lunch, you can choose some simple boiled cauliflower, a little white tofu and some seafood plants as lunch collocation.
Dinner-eat less when you are close to sleep;
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 meal among the three meals of the whole family that everyone gets together to share family happiness, so for most families, everyone cooks this meal sumptuously, which is somewhat contrary to the concept of health. So the adjustment is still the same as lunch, that is, vegetable juice or fruit is served half an hour before the meal. There should be more than one lettuce salad plate with all kinds of sprouts in it at dinner. When eating, you can wrap the sprouts with seaweed rolls, or you can make some changes. The amount of staple food and non-staple food can be reduced appropriately, so that it happens to be empty stomach when sleeping.
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. Try to have dinner.
Finish it before eight o'clock in the evening. If it is after eight o'clock, any food will be bad for us. If you are a big eater, it is best to eat only one kind of meat for dinner, not many kinds of meat, which will increase the burden on your body. Please don't eat any sweets after dinner, it is easy to hurt your liver.
The following are the nutrition recipes for the week before the exam for your reference:
Monday: breakfast: steamed bread and strawberry jam, milk (or soybean milk), boiled eggs 1, pickled cucumber fruit: summer orange or white radish 1 Chinese food: buckwheat rice, mushroom cabbage, sweet and sour hairtail, tofu and blood-soaked loofah soup; Dinner: mung bean porridge, Chinese cabbage and pork steamed stuffed bun, dried shrimps and melon.
Tuesday: breakfast: corn, milk (or soybean milk), spiced tea eggs 1, bean curd (1/4) fruit: loquat (or longevity fruit) 3-4 Chinese food: peanut rice, eggplant powder, chopped green onion mashed potatoes, duck seaweed soup dinner: winter amaranth porridge.
Wednesday: breakfast: fresh meat buns, milk (or soybean milk), salted duck eggs (half), three-course vegetables (lettuce, white radish, carrot) fruit: pear (or watermelon) one Chinese meal: red date rice, roast beef with soybeans, fried green beans, Flammulina velutipes, laver and egg soup; Dinner: three fresh noodles (pork liver, ham)
Thursday: breakfast: apple sauce roll, milk (or soybean milk), boiled egg 1, fried cowpea fruit: banana (or cucumber) 1 Chinese food: two rice (black rice, standard rice), sliced mushrooms, yellow fungus, fried cucumber with red pepper, and white radish kelp sparerib soup. Dinner: soybean porridge.
Friday: Breakfast: steamed stuffed bun with sauce meat, milk (or soybean milk), three-course vegetables (lettuce, white radish, carrot) and quail eggs. Two kinds of fruits: kiwi fruit (or peach) 1-2 Chinese food: red bean rice, konjac roast duck, red pepper fried cauliflower, fish head mushroom soup and winter amaranth. Dinner: celery, pork buns, scrambled eggs with tomatoes and amaranth soup.
Saturday: breakfast: bread, milk (or soybean milk), fried eggs 1, spiced dried bean curd fruit: strawberry (or plum) 5-6 Chinese food: rice (rice, millet), spiced goby, colorful silver silk (bean sprouts, carrots, lettuce), Coprinus comatus, black fungus and pork liver soup dinner: corn.
Sunday: breakfast: sesame paste roll, milk (or soybean milk), boiled egg 1, lobster sauce anchovy fruit: apple (or radish) 1 Chinese food: golden rice (corn grits, standard rice), black fungus bamboo shoot roast chicken, sweet and sour cabbage, mung bean and pumpkin soup; dinner: leek, pork, jiaozi and garlic vine.