Generally speaking, we have a misunderstanding. Get up, wash and tidy up. No matter what time it is, you should have breakfast step by step.

Nutrition expert: After proper morning exercise (such as running or yoga), 7 am to 8 am is the best time to have breakfast.

Extra meal: 10.

At this time, brain work has consumed 20% of the energy provided by the food you eat for breakfast, so you need to supplement some low-fat carbohydrates, such as bananas.

Lunch: 13 o'clock

This time is the lowest point of energy left in the human body, so we must eat in time and choose high-calorie food.

Extra meals: 14 to 15.

At this time, the amount of glucose in the human body drops to the lowest point after lunch. So you can eat some nuts, popcorn, dried and fresh fruits and so on.

Dinner: 17 to 19.

At this time, you should have a formal dinner so that your body can get enough energy in the next few hours of sleep. In addition, eating at this time can also make food fully digested before going to bed.

Extra meal: 19 to 2 1.

Choose a small piece of cheese and banana, because they can help you improve the quality of sleep.