Scientific practice has proved that three meals a day is more reasonable than two or more meals a day. This is because the time for food to empty in the stomach is 4-5 hours, and only after the stomach is empty can you accept the next meal. This relaxes the digestive tract work and is also good for the digestion and absorption of nutrients.
The reasonable meal time for three meals a day is: breakfast 7: 00 ~ 8: 00, lunch11:30 ~12: 30, dinner 5: 30 ~ 6: 30; The calorie distribution of three meals is: breakfast accounts for 30% ~ 35%, lunch accounts for 40% ~ 45%, and dinner accounts for 20% ~ 30%.
Only by reasonably arranging children's three meals a day can we meet the needs of children's growth and development and achieve a balanced diet.
Physiologically speaking, breakfast is the most important meal of the day. I slept all night and didn't eat for more than ten hours. Every morning is often a time of intensive study and activities. If you are not careful in the morning, your body will be exhausted, especially around 1 1 point. Because of hunger, your blood sugar can't be maintained at a normal level, you can't concentrate on your studies, your mind is confused, your spirit is sluggish, and your reaction is slow. The ideal ration for breakfast is a mixture of carbohydrate, high-quality protein and fat, such as steamed bread, steamed bread, soybean milk, milk, eggs, etc., which can stay in the stomach for a long time and maintain the need of heat energy in the morning.
Adding meals between classes is an important way to supplement the lack of calories in breakfast. Food supplements such as milk or soybean milk, snacks or bread can be organized by the school after the second class, and can also be brought from home.
Lunch is the main meal of the day, so we should provide enough food mainly containing carbohydrates, such as rice and steamed bread. Vegetables should also be accompanied by some lean meat to ensure the intake of various nutrients. Only in this way can we adapt to the characteristics of long afternoon schedule and many cultural and sports activities.
Dinner should choose a light and less greasy diet, and vegetables rich in vitamins and crude fiber can not only help digestion, but also supply a lot of inorganic salts and trace elements, so it is better to eat 80% full. If the dinner is too full and greasy, most of the blood will supply digestive function during sleep, and the blood distribution in the brain will decrease accordingly, and insomnia and dreaminess will occur during sleep, which will affect the quality of sleep. In addition, long-term excess energy is converted into fat and stored under the abdominal wall, which also makes people fat and brings certain hidden dangers to their health.