People often say, "It is better to eat in the morning, full at lunch, and less in the evening." This is in line with science. Strictly speaking, the amount of food consumed in breakfast and lunch should be equal, accounting for 40% of the whole day's food intake respectively. Since you need to replenish a lot of water after a night's sleep, breakfast should contain more water than lunch, and should contain more food that is easy to digest and absorb. It is especially important to eat a small meal at dinner. Dinner should account for about 20% of the whole day's diet. Because the diet during the day has been converted into various nutrients into the blood and transported to various parts of the human body, meeting the needs of various parts of the body. At night, the amount of activity decreases and the need for nutrients also decreases. When sleeping, people's basal metabolism is very low, and the "surplus" calories during the day can almost sustain a night's sleep. Dinner only meets the needs from dinner to going to bed. If you eat too much and cannot digest it, the blood flow rate will slow down, and blood lipids will be deposited on the blood vessel walls and abdominal wall, making people gain weight and easily lead to arteriosclerosis, hypertension and other diseases. Dinner should be as high as you feel a little hungry when you go to bed

Under normal circumstances, the nutrients you need for a day should be spread evenly among three meals. The calories consumed at each meal should account for about 1/3 of the total calories for the whole day, but lunch should not only supplement the calories consumed in the morning, but also provide energy for work and study in the afternoon. It can be more. Therefore, of the calories of three meals a day, breakfast should account for 25-30%, lunch should account for 40%, and dinner should account for 30-35%. So, how should three meals a day be arranged? p

People often say that "eat well in the morning, full at lunch, and eat less in the evening" is reasonable. Breakfast should not only pay attention to quantity, but also pay attention to quality. The staple food is generally starch-containing foods, such as steamed buns, bean buns, cornmeal steamed bread, etc., and some protein-rich foods should be appropriately added, such as milk, soy milk, eggs, etc., so that the blood sugar in the body can quickly rise to normal or exceed the normal standard. , thus invigorating people and enabling them to work and study energetically. Lunch should be eaten appropriately, and the quality should be high. Staple foods such as rice, steamed buns, cornmeal cakes, bean buns, etc., and non-staple foods should include foods rich in protein and fat, such as fish, meat, eggs, soy products, etc., as well as fresh vegetables to keep blood sugar in the body at a high level. , to ensure work and study in the afternoon. Eat a small dinner, which should be light and easy to digest, and should be eaten at least two hours before going to bed. If you eat too much for dinner and eat a lot of food containing protein and fat, it will be difficult to digest and affect your sleep.

In addition, if people are inactive at night, eating too much can lead to overnutrition, which can also lead to obesity. Fat may also be deposited on the walls of arteries, leading to cardiovascular disease. Therefore, three meals a day should be arranged reasonably. meal.

Breakfast solution

Among the three meals a day, breakfast is the most important, because vitamins, minerals, proteins and other nutrients are organic substances that cannot be synthesized by the human body and can only be supplemented by diet, and These nutrients are only available for 6 hours in the body. After a person sleeps for a night, the vitamins and other substances in the body have been exhausted. If they are not replenished in time, work and study will be seriously affected. Some people say, "Eat like a king in the morning, eat like a noble at noon, and eat like a pauper at night." That is what we mean by "eat well in the morning, full at noon, and light at night." This is a popular expression in modern nutrition. According to the minimum standards for breakfast recommended by the Chinese Nutrition Society, breakfast should contain the vitamins, proteins, amino acids, carbohydrates and other trace elements required by the human body every day. In layman’s terms, it means a piece of bread, a glass of milk, an egg, a piece of fruit, etc. A variety of nutrients.

Breakfast should be a combination of thick and thin, dry and wet. In addition to protein, it should also contain a variety of vitamins, minerals, and dietary fiber. But unfortunately, everyone from children to the elderly rushes through the most important meal of the day, but instead over-supplements nutrients at dinner. Therefore, it is not uncommon for people in Kunming to suffer from gallstones, stomach problems, and obesity.

Experts point out the solution to breakfast: get up 30 minutes early every day and eat one egg, one piece of bread, one cup of milk, two slices of apple, one orange wedge, three carrot slices, three cucumber slices, one Green pepper, half a tomato, a slice of Western ham. This is the ideal breakfast recipe. Unfortunately, it is difficult for us to do this.

Check our dinner table

Medical research shows that our "problem dinners" have many potential health hazards and are the "culprits" that cause many diseases. The harm is unacceptable. Neglected.

What is unreasonable about dinner?

Dinner is too late: Families in cities now generally postpone dinner, and some families even have dinner at eight or nine o'clock in the evening. If things go on like this, gastrointestinal diseases will inevitably occur.

Proportional imbalance: Generally speaking, the ratio of breakfast, lunch and dinner should be 343; if you go to bed at nine or ten o'clock in the evening, the ratio should be 442. This can not only ensure the supply of energy during activities, but also allow the gastrointestinal tract to rest during sleep.

Excess nutrition: Many families have sumptuous dinner dishes, with chicken, duck, fish, meat, and eggs on the table. These are mostly high-protein, high-fat, and high-energy foods. The daily calorie supply is concentrated at dinner, which will accelerate the reduction of glucose tolerance, increase the burden on the pancreatic islets, promote pancreatic aging, and eventually lead to diabetes. Diabetes and vascular disease cause and effect each other, forming a vicious cycle.

Dinner lays hidden dangers

Dinner and multiple dreams: Overeating after dinner causes the bulging gastrointestinal tract to oppress surrounding organs, which can induce various dreams. Nightmares often make people feel tired. Over time, they can cause neurasthenia and other diseases.

Dinner and obesity: If you eat too much at dinner and have little general activity, your energy consumption is very low. The excess calories are synthesized into a large amount of fat under the action of insulin, gradually making people fat.

Dinner and diabetes: If middle-aged and elderly people eat too much dinner for a long time, which repeatedly stimulates a large amount of insulin secretion, it will often cause an increase in the burden on insulin B cells, which will then fail and induce diabetes.

Dinner and coronary heart disease: Excessive calorie intake at dinner can cause an increase in blood cholesterol, transporting excess cholesterol to the arterial wall and accumulating it, becoming another major cause of arteriosclerosis and coronary heart disease.

Dinner and urinary tract stones: Stones are related to dinner being too late.

Dinner and Sudden Death: An overly heavy dinner and excessive drinking can easily induce acute pancreatitis, causing people to go into shock during sleep. Even strong people can suffer from acute pancreatitis due to lack of timely rescue. die.

Dinner and colorectal cancer: Intestinal motility is reduced during sleep, which relatively prolongs the time these substances stay in the intestinal cavity, promoting an increase in the incidence of colorectal cancer.

Dinner and high blood pressure: Eating too much meat for dinner will not only increase the burden on the gastrointestinal tract, but also cause blood pressure to rise sharply, causing arteriosclerosis or high blood pressure.

Healthy diet

1. Eating less can extend lifespan

American scientific research has found that if the usual diet is reduced by 1/4, a person’s lifespan can be extended by 40% years, can reduce the occurrence of heart, kidney disease and cancer. ?

Professor Tsuna from the University of Tokyo in Japan conducted a three-year experiment on mice. The life span of mice fed only 80% fullness was 16 times that of mice fed normally. ?

There is a man named Chubilon in Ukraine who suffers from severe neurological and cardiovascular diseases. He has been treated for more than 20 years with a combination of enhanced nutrition and medication. Not only was it ineffective, but he became disabled. Later, I switched to "diet therapy" and ate the following recipes every day: 600 grams of fruits, 150 grams of dried fruits, 1500 grams of vegetables, 100 grams of olea seeds (nut foods), 50 grams of grass powder (grain foods) and 70 grams of grass powder. grams of honey. In just two months, the disease was basically cured, and after several years of persistence, the body was very healthy. The medical community calls this recipe "Cubilon's Prescription for Longevity." This prescription contains a total of 42 grams of protein, 57 grams of fat, 335 grams of starch and sugar, as well as necessary vitamins and inorganic substances. ?

The above examples all show that people usually eat too much.

Let’s take a look at the human body’s basal metabolic level. A young man weighing 70 kilograms has a basal metabolic level of 35 to 40 kcal/hour, which means he needs to consume 840 to 960 kcal a day (women are about 10% lower than men, and every 20 years of age is about 10% lower) ). In terms of caloric production, most people's usual daily diet reaches 3,000 kcal. Calculated based on 60% of the physiological value (absorption rate) of food, it amounts to 1,800 kcal/day, which is nearly twice the amount of calories required by the body. ?

Excessive eating not only increases the burden on internal organs, but also causes excess fat, cholesterol, blood sugar, etc. to accumulate in the human body, causing various diseases, premature aging and even premature death.

What is the appropriate amount of food a person should eat every day? According to research by scientists, a healthy man needs 0.7-0.8 g/kg of protein per kilogram of body weight (for example, a 60-kg man needs 42-48 g of protein), about 1 g/kg of fat, and 5-6 g of protein per kilogram of body weight. /kg of carbohydrates (referring to grains and sugars), 40-50g/kg of water, and a small amount of various vitamins and minerals. Of course, as the amount of exercise increases, the diet should also increase accordingly. ?

This is a theoretical standard. In real life, it is impossible to eat according to this standard every day. In fact, ancient Chinese people have long proposed dietary standards: "Eat 80% full with every meal." If this is combined with modern scientific knowledge, the following formula can be compiled:?

Eat 60% full with each meal. ?

It’s better to drink another 20% of the soup. ?

The staple food should be less and more vegetables. ?

Lean meat, eggs and fish are indispensable. ?

Whenever the stomach growls, ?

Fruit serves as a complementary food. ?

You cannot eat all the food you need for a day in one meal. According to people’s daily work and rest habits, it is more appropriate to divide the meals into three meals: breakfast, lunch and dinner. For people under certain special circumstances (such as those who are sick and convalescent, the elderly and infirm, etc.), it may be better to eat in 4 to 5 meals. Meal-sharing diet is beneficial to gastrointestinal digestion and absorption, and also adapts to people's rhythm of life. ?

Sometimes people may eat together, consciously or unconsciously, or overeat. For example, when attending a banquet, encountering your favorite food, or not being full from the last meal, you often lose control of yourself and eat the equivalent of 2 to 3 meals in one meal (calculated in terms of calories or nutrients). This will inevitably lead to overburden on the gastrointestinal tract, poor digestion and absorption, and blood concentration in the gastrointestinal tract, causing ischemia in the heart and brain, causing fatigue.

If a person often eats and drinks together like this, it will inevitably induce chronic diseases such as high blood pressure and coronary heart disease that lead to premature aging and death. Therefore, reasonable portioning of meals is very important for health. ?

People often say, "It is better to eat in the morning, full at lunch, and less in the evening." This is in line with science. Strictly speaking, the amount of food consumed in breakfast and lunch should be equal, accounting for 40% of the whole day's food intake respectively. Since you need to replenish a lot of water after a night's sleep, breakfast should contain more water than lunch, and should contain more food that is easy to digest and absorb. It is especially important to eat a small meal at dinner. Dinner should account for about 20% of the whole day's diet. Because the diet during the day has been converted into various nutrients into the blood and transported to various parts of the human body, meeting the needs of various parts of the body. At night, the amount of activity decreases and the need for nutrients also decreases. When sleeping, people's basal metabolism is very low, and the "surplus" calories during the day can almost sustain a night's sleep. Dinner only meets the needs from dinner to going to bed. If you eat too much and cannot digest it, the blood flow rate will slow down, and blood lipids will be deposited on the blood vessel walls and abdominal wall, making people gain weight and easily lead to arteriosclerosis, hypertension and other diseases.

Dinner should be eaten as if you feel a little hungry when you go to bed