Normal people usually have three meals a day. How to arrange three meals a day is learned. Some family arrangements are very reasonable, and they eat a variety of patterns. Some family diets are as simple as possible and the varieties are extremely monotonous. Other teenagers skip breakfast and get hungry after two classes, which affects their study. In short, three meals a day should not only be quantified regularly, but more importantly, it is necessary to ensure the supply of nutrition and achieve a balanced diet.
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?
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. Lunch should be more appropriate and of high quality. Eat less dinner, light and easy to digest, and eat at least two hours before going to bed.
"People are iron, rice is steel, and a meal is not hungry." For busy modern people, eating less than one or two meals has long been commonplace. Moreover, the wrong practices of blindly dieting to lose weight, eating bad breakfast and supplementing nutrition at will are more and more happening to many young people, which eventually leads to anorexia, inattention, physical weakness, malnutrition and other consequences, and the body is getting worse and worse. It seems that eating is really a big problem, so let's learn how to eat.
How to eat breakfast?
Case study: China people always seem to ignore the first meal after getting up in the morning. There are only three choices for breakfast: small is typical of old Beijing, and you must have a Chinese breakfast in a small restaurant on the street in the morning. Although steamed stuffed bun and fried liver and tea eggs are all warm and comfortable to eat, wouldn't it be healthier if he had some more vegetables and fruits? Xiao B advocates the simplicity and nutrition of western breakfast. Bread, milk and juice hardly change every day. The only worry is that too much sugar intake will lead to diabetes. Xiao C works from nine to five all day and goes to work like a war every day. He has no time to have breakfast at all. After a long time, he always felt that he ate more and more lunch and his weight was rising. How to match breakfast is more scientific?
Expert advice: It doesn't matter what form breakfast takes, what matters is the type and proportion of food. What we call a balanced diet is to ensure the diversity of food. Only by eating different kinds of different foods can we meet the various nutritional needs of the human body. If you eat several foods for a long time, you may have an unbalanced nutritional intake. The reason of unbalanced nutrition intake is not the food itself, but the unreasonable food collocation. Poor breakfast will affect the absorption and utilization of nutrition. Skipping breakfast is even more harmful, because the interval between breakfast and dinner the day before is as long as 15 and 16 hours, which not only affects health, but also seriously affects the efficiency of work and study in the morning. The nutritional intake of breakfast should account for 30% of the whole day.
2, the role of nutritional supplements
Case study: Julia is a fashionable woman who pursues a scientific and simple diet. One day, I learned from the book that VC, VE and calcium tablets are good for human body. It's too difficult for me to remember which foods they exist in. I might as well buy these nutritional supplements and eat them directly. In the long run, Julia becomes more and more lazy. When she is too lazy to cook, she often takes a few pills. Can they replace the nutrition in food?
Experts suggest that reasonable nutritional intake is best obtained by adjusting the variety and quantity of food, and nutritional supplements are generally suitable for special people in specific situations. If the daily diet can no longer meet the needs of the body, it can be obtained through nutritional supplements. For example, children, due to the restriction of food intake and food types, are in the growth and development stage and need more nutrients; Women need to increase protein, energy, vitamins and some minerals during menstrual period, pregnancy and lactation. At this time, nutritional supplements and some fortified foods can help them get through this stage better. If normal people only rely on nutritional supplements to absorb nutrition at ordinary times, they can neither get the satiety and delicious enjoyment brought by food, nor lack the main substances such as carbohydrates and dietary fiber. Therefore, nutritional supplements cannot replace the status of food.
Can you eat less cereal?
Case study: Phil is not fat, but she always insists on losing weight. But because Phil is usually a lazy guy, she never does exercise and can only lose weight by dieting. Vegetables and fruits can't be less, and lean milk can't be broken. If you want to be in good shape, you can only sacrifice staple food. Yes, the staple food is less nutritious, and if you eat too much, you will grow meat. I want to say goodbye to it completely.
Experts suggest that cereals, including rice, flour and miscellaneous grains, are the main part of China's traditional diet. In the daily diet, the proportion of cereals in various foods should be the largest. Can provide enough carbohydrates and dietary fiber for the human body to prevent some chronic diseases, so you can't take too little. If you reduce the amount of cereal and increase fat and meat in the process of losing weight, it will be even worse for your health. Because the energy and fat provided by animal foods are too high, and the carbohydrate content is too low, which is not conducive to health. Another thing worth reminding everyone is that food intake should be balanced with physical activity. If you don't eat enough and work too much, your body will lose weight because of lack of energy, which will lead to physical decline. Overweight and underweight are unhealthy manifestations, which will weaken resistance and make people susceptible to certain diseases. Advise dieters not to blindly reduce the intake of staple food because of the pursuit of ideal weight.
4. Is the dietary structure of China people reasonable?
Case study: The general improvement of people's living standards in China is directly reflected in people's daily diet: in big cities and economically developed areas, people's consumption of animal food has greatly exceeded that of cereal. With the decrease of physical activity of modern people, the excessive energy absorbed from food can not be well consumed and utilized. Over time, hyperlipidemia, hypertension, diabetes and other diseases followed. How should we avoid it?
Expert's trick: People use animal food more than cereals and vegetables. Animal food has three characteristics: high protein, high fat and high energy. Excessive intake of energy, protein and fat, and insufficient intake of carbohydrates and dietary fiber are one of the important causes of these chronic diseases. The proportion of various foods should be adjusted to achieve a balanced nutrition. In addition, micronutrients should be supplemented in the daily diet. For example, if the human body lacks vitamins and minerals such as vitamin A, calcium and iron, it is prone to problems such as osteoporosis and anemia, which are generally not easy to be found in the early stage. In order to prevent these situations, we should eat more dairy products, carrots, green leafy vegetables, animal livers and so on. And take the corresponding nutritional supplements. In recent years, the incidence of iron deficiency anemia is also very high, mainly because the synthesis of red blood cells in human body needs the participation of iron. If iron intake is insufficient, it will affect the production of red blood cells. The lack of red blood cells will reduce the content of hemoglobin in human body and eventually lead to anemia. Daily iron supplementation can consciously eat pig blood and duck blood. In a word, people in China need to adjust their diet structure, make food collocation more scientific and reasonable, adopt a balanced diet, and pay attention to strengthening physical exercise to promote people's health.
Make up the class of "eating" (Part II)?
After mastering the healthy rules of daily diet and solving the basic confusion about "eating", people may encounter some practical problems in three meals a day: what kinds of food should they eat every day? How much of each food is reasonable? What is the proportional relationship between the three meals? Moreover, while paying attention to a healthy diet, we should also satisfy the basic desires of taste buds. For all these problems, the Nutrition Society of China specially formulated the "China Residents' Balanced Diet Pagoda", which conforms to the characteristics of China residents' dietary structure, and clearly explains the specific amount of daily meals and the proportional relationship between them. Then let's put all kinds of food in proper places, so that we can grow healthily every day.
Every day, every meal is important.
The main foods we need to eat every day are divided into five categories. They are: 1. Grain; 2. Vegetables and fruits; 3. Fish and eggs; 4. Milk and beans; 5. oil. In order to get a healthy and nutritious diet, the daily intake of these kinds of food should be different to provide the normal needs of the human body. According to the order of daily intake from more to less, it is followed by cereals, vegetables and fruits, fish and eggs, milk and beans, and oil.
Cereals are the basis of diet, because they mainly provide energy-supplying substances such as carbohydrates and protein, and should be eaten at 300-500g per day. Eating a variety of grains is better than eating one alone, especially when corn or sorghum is the staple food, and more attention should be paid to matching some other grains or beans; Vegetables and fruits are rich in vitamins and dietary fiber, which should be taken in large quantities every day. However, vegetables and fruits, after all, are two kinds of food, each with its own advantages, and cannot completely replace each other. Children, in particular, should eat not only fruits but also vegetables. Vegetables should be eaten 400 ~ 500 grams a day, and fruits should be eaten 100 ~ 200 grams a day.
Fish and eggs mainly provide animal protein and important minerals and vitamins, and should be treated separately when eating. Fish, shrimp and other aquatic products are low in fat, so you can eat more, 50 grams a day. Livestock and poultry meat, especially pork, is high in fat, so it is not suitable to eat more, and 50 ~100g per day is appropriate. Eggs contain quite high cholesterol, preferably no more than one per day, which should be between 25 and 50 grams; Milk mainly includes fresh milk and milk powder. You should eat100g every day, which is equivalent to 200g of fresh milk or 28g of milk powder according to the content of protein and calcium. Some people will have different degrees of gastrointestinal discomfort after drinking milk. Try yogurt or other dairy products. 50 grams of beans a day, which is equivalent to 40 grams of soybeans or 80 grams of dried tofu. The proportion of oil in daily diet is the smallest, which should be 25 grams. The intake of the above food generally refers to the raw weight of the food.
Some Notes on "Pagoda"
1, learn and use.
The intake of various foods recommended by Pagoda is an average and proportion, aiming at achieving a balanced proportion over a period of time. We should study and use three meals a day. The daily diet should include all kinds of food in the pagoda, and the proportion of all kinds of food should be basically the same as that in the diet pagoda. But you don't have to eat everything recommended by the pagoda every day in your daily life. For example, it is difficult to eat 50 grams of fish every day, so it is feasible to eat fish 2 ~ 3 times a week, each time 150 ~ 200 grams. That is to follow the approximate proportion of various foods on each floor of the pagoda.
2, the same kind of exchange, to meet the taste
People eat all kinds of food not only to get balanced nutrition, but also to enrich their diet and satisfy their taste enjoyment. Eating the same food every day will inevitably lead to boredom, let alone reasonable nutrition. Every food in the pagoda contains many varieties, and the same food contains similar nutrients, which can be replaced by each other in the diet. For example, rice is exchanged for flour or miscellaneous grains, fish for shrimps and crabs, and milk for yogurt or cheese.
3. Reasonable distribution of three meals
We are usually used to having three meals a day. The distribution and interval of the amount of food for three meals should match the schedule and working conditions. The reasonable ratio of breakfast, lunch and dinner is 30%, 40% and 30%. Usually work and study are tense in the morning, so the nutrition of breakfast is more important.