People who eat three meals a day eat not only to fill their stomachs or hunger, but also to ensure the normal development and health of their bodies. Experiments show that the protein digestion and absorption rate in food is 85% for three meals a day; If it is changed to two meals a day, and each meal eats half of the whole day's food, protein's digestion and absorption rate is only 75%. Therefore, according to the living habits of our people, generally speaking, three meals a day is reasonable. At the same time, it should be noted that the interval between two meals should be appropriate. Too long an interval will cause a high degree of hunger and affect people's labor and work efficiency; If the interval is too short and the last meal has not been emptied in the stomach, then eating the next meal will make the digestive organs not get proper rest, and the digestive function will gradually decline, affecting appetite and digestion. Generally, the residence time of mixed food in the stomach is about 4-5 hours, and the interval between meals is 4-5 hours. If it is 5 ~ 6 hours, it basically meets the requirements.
◎ 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 in a 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.
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Health-oriented, smart choice and collocation of three meals a day
2005- 10-22 07:45:4 1
1, when choosing fast food, in order to control calorie intake, try not to order high-calorie fast food; Pay attention to the choice of food when ordering. Take the Big Mac package as an example. A Big Mac has 570 calories, French fries 220 calories and Coke 150 calories. After eating a meal, the calories are nearly 940 calories. If you add an apple pie (220 calories) or a chocolate milkshake (380 calories), you will exceed the calorie limit. So it's best to order a single meal, choose a Big Mac at the same time, drink low-calorie drinks or match lettuce salad to supplement insufficient nutrition.
2. For convenience foods, including quick-frozen convenience foods such as jiaozi, fruits and vegetables, fish, bean products, etc., attention should be paid to supplementing cellulose and vitamins. In order to keep the color, texture and taste of food, convenience food retains a lot of nutrients, but it will cause some loss of cellulose and water-soluble vitamins during processing. Pay attention to using fresh vegetables and fruits to accompany meals when eating.
3. The quality of three meals has its own emphasis. Breakfast is nutritious, lunch is comprehensive and dinner is light.
Nutritional breakfast: The foods that can be selected in the breakfast menu are: cereal bread, milk, yogurt, soybean milk, boiled eggs, lean ham or beef, chicken, freshly squeezed vegetables or fruit juice, so as to ensure the intake of protein and vitamins.
A hearty lunch: lunch requires a full range of foods, which can provide various nutrients, relieve work pressure and adjust mental state. You can spend more time matching yourself with a reasonable diet: Chinese fast food, mixed fried rice, fried noodles with shredded chicken, steak, pork chop, hamburger, green salad or fruit salad, plus a soup.
Dinner is light: dinner should be light, pay attention to choose foods with less fat and easy digestion, and be careful not to overeat. Overnutrition at dinner, which can't be consumed, will accumulate in the body, causing obesity and affecting health. The best choice for dinner: noodles, rice porridge, fresh corn, beans, vegetarian stuffed buns, side dishes and fruit platters. It is also good to drink a small glass of rice wine or red wine with meals occasionally.
4, pay attention to food collocation, including coarse and fine, dry and thin, meat and vegetarian, cold and heat balance. Food collocation is closely related to nutritional balance. A bowl of instant noodles can only provide oil, a little protein and carbohydrates, so it is best to match a piece of fruit, a piece of meat or bean products to supplement protein, vitamins and cellulose. For the choice of a day's diet, such as eating hamburgers and fried chicken for lunch, you should eat some light food for dinner, especially vegetables.
(The calorie values of food in this edition are for reference only)
After people's living standards improve, they pay special attention to children's diet and nutrition. Some parents force their children to eat too many foods high in sugar, fat and protein. Some children eat too much food as they like, and their calorie intake is too high, which leads to overnutrition and produces many little fat people. In addition, some children are partial to food and like to eat "snacks". Some even treat snacks as food, which leads to malnutrition and emaciation. The shape of the so-called "bean sprout" appeared. How to carry out reasonable nutrition for children? On this issue, we interviewed Duan Fangxinyan, a nutritionist in Zhenjiang Jiang Bin Hospital.
Nutritionist Sun told us that children need enough nutrition during their growth and development. Generally, the nutrition and calories required by children after the age of 0 are basically close to the adult level of political parties. The daily calorie requirement is about 2,300 kcal, and the protein, a necessary nutrient for children's growth and development, is about 2,300 kcal. Ordinary food contains 7.8g of protein and rice, 9.9g of standard flour and 4.7g of tofu per/kloc-0.00g.. Most similar foods are10g-20g of lean meat, 20g of fish, and the content of protein in pure milk can be as high as 26.2g..
She said that regardless of boys and girls, 7- 10 years old needs about 2,000 kilocalories a day, 0-3 years old needs about 2,000 kilocalories a day, and protein needs 60 grams and 70 grams respectively. This standard nutrition is scientific and reasonable, which is basically important for growth and development. Too much or too little is not good for children.
According to the living habits and scientific collocation in this area, the total calories of children's three meals a day account for 25% of breakfast, 40% of lunch and 35% of dinner, instead of eating and drinking in the morning, eating well at noon and eating less at night.
According to the correct calculation, the protein intake of one-year-old children is 15g, 24g and 2 1g in the morning, noon and evening respectively. For example, breakfast staple food products 1.5 two, milk 200 ml, an egg. If you don't drink milk, you can add an egg. Lunch staple food is 2.5 Liang, and meat dishes are 5 Liang (including chicken, fish, meat, etc. ), vegetarian food 3 Liang, fruit 3 Liang a day, according to the child's age corresponding increase or decrease, which is not good for children.
According to the living habits and scientific collocation in this area, the total calories of children's three meals a day account for 25% of breakfast, 40% of lunch and 35% of dinner, instead of eating and drinking in the morning, eating well at noon and eating less at night.
According to the correct calculation, the protein intake of one-year-old children is 15g, 24g and 2 1g in the morning, noon and evening respectively. For example, breakfast staple food products 1.5 two, milk 200 ml, an egg. If you don't drink milk, you can add an egg. The staple food for lunch is 2.5 Liang, and the nutrition of children with meat dishes is basically satisfied.