The food supply for breakfast can meet the nutrition and energy needed by the body in the morning as much as possible, but the digestive function of the body has not completely returned to normal because of waking up in the morning, so we should pay attention to choosing foods with rich nutrition and easy digestion and absorption.
If you have a cup of soybean milk or milk, two or three pieces of meat or 1 egg, 50 ~ 100 g of grain, and proper amount of vegetables and fruits. Office workers are anxious to prepare breakfast, and we can estimate whether the nutrition of breakfast is sufficient according to the number of food types.
If breakfast includes grain, fish or meat or eggs, milk, vegetables and fruits, it can be considered nutritious; If only three categories are included, it can be considered that nutrition is sufficient; If only two kinds or less are included, the nutrition is insufficient.
Second, lunch plays a connecting role in three meals a day. The body needs to replenish the energy and nutrition consumed in the morning to provide energy and nutrition for work and study in the afternoon. Lunch needs cereals, beans, vegetables, fish, and preferably fungi.
Grain 100 ~ 150g, animal food 50 ~ 75g, soybean 20g or equivalent bean products, vegetable 100 ~ 200g and fruit 100 ~ 200g to ensure the intake of vitamins, minerals and dietary fiber for lunch.
Third, the food for dinner can be light, such as steamed fish. Grain 50 ~150g, animal food 50 ~ 100g, soybean or equivalent product 20g, vegetable100 ~ 200g, fruit100g.
Many office workers' family dinners are the biggest meal of the day. Due to the lack of physical activity after meals, eating too much greasy food will not only increase the burden on the digestive tract, but also the excess energy will be synthesized into fat under the action of insulin and stored in the body.
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Matters needing attention in nourishing stomach diet
It is necessary to advocate quitting smoking and moderate drinking. Smoking will reduce the blood supply to the stomach, inhibit the secretion of gastric mucus and aggravate the damage of gastric mucosa. Excessive drinking will directly destroy the gastric mucosal barrier, causing gastric mucosal congestion, edema, erosion and even bleeding. You can drink rice wine, beer, wine and other low-alcohol wines in moderation.
Eat regularly and quantitatively. Quantify three meals a day on time and don't eat too many snacks. Hunger or satiety will affect the normal operation of the stomach and cause indigestion.
Pay attention to a light diet. Eat less fat, sweet, thick, greasy and spicy food, drink less strong tea, and don't eat spoiled, cold and hard food.
Keep a good mood. People's emotions are closely related to the secretion of gastric acid and the digestion of stomach. When they are depressed, even delicious food will have the same taste? . Keep relaxed and happy when eating, and don't eat while talking or writing.
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