Breakfast should be reasonably matched to meet the nutritional needs of the human body. Breakfast should also include staple food, including non-staple food. Steamed food is the best staple food. Non-staple foods include meat, vegetables, eggs and milk or juice. Try to eat less fried food. If you eat eggs or milk instead of staple food in the morning, it may affect the absorption of protein in these foods. So breakfast must have a staple food.

Lunch: Nutrition should be reasonable.

Diners mostly choose buns, wonton, noodles, fried rice and so on. A student surnamed Li told this reporter that many students are very nervous when they go home for lunch, because their homes are far from school, and they can only make do with it at noon, from fried noodles, box lunch, cold rice noodles and fried rice to jiaozi, taking turns to eat.

But experts pointed out that there are only buns, wonton, noodles and so on. It's lunch Although the heat supply can basically reach the standard, the proportion of high-quality protein is low, and micronutrients such as calcium, zinc, vitamin A and vitamin C are obviously insufficient. People must set aside enough time to have a good lunch, and should pay attention to improving the quality of their diet and eat more high-protein foods, such as fish, chicken, lean pork, beef, mutton, aquatic products and bean products. Because the high quality and high protein in this kind of food can increase tyrosine in the blood, keep the brain sharp, and play an important role in enhancing understanding and memory function.

If you eat rice, noodles, bread and dessert rich in monosaccharide, disaccharide and starch for lunch, you will feel tired and it will be difficult to concentrate on your work. In addition, it is best not to eat convenient food for lunch, such as instant noodles and western-style fast food. These foods are too simple, low in nutrition and unbalanced, which may have adverse effects on human health. If lunch is too simple, it is best to eat 1 ~ 2 fruits at 3 ~ 4 pm to increase vitamins, dietary fiber and other nutrients.

Dinner: Eat more and eat less.

Relevant people said that high-fat and high-protein foods should be avoided in the dinner diet, because these foods will not only affect night sleep, but also easily lead to obesity. Foods rich in vitamin C and crude fiber can not only help digestion and prevent constipation, but also supplement cellulose and trace elements needed by human body, prevent arteriosclerosis, improve blood circulation and benefit human health. Eating foods rich in carbohydrates, such as noodles, bread, rice and sweets, can make tryptophan in the blood that cannot be absorbed by muscle cells enter the brain and convert it into serotonin with sedative effect. Because tryptophan not only has the effect of sleeping, but also can reduce the pain and sensitivity of the body.

Don't overeat or cram for dinner. Dinner is mainly low-calorie and seven-point full, increasing the amount of vegetables.

However, some other experts pointed out that "eat less dinner" cannot be generalized, and it depends on different people's situations. In general, "eating less at dinner" is based on going to bed early, because overeating at dinner will increase the burden on the digestive system, interfere with the inhibition of the cerebral cortex and hinder sleep. However, for students, teachers, doctors and other mental workers, because most of them have the habit of burning the midnight oil at night, they should not only eat less dinner, but also supplement some midnight snacks appropriately. Otherwise, often staying up late and starving will not only affect the quality of sleep, but also produce gastrointestinal diseases and hypoglycemia symptoms, which is not good for your health. Therefore, people who need to work and study for a long time at night must eat enough for dinner.

You don't have to have any recipes, as long as you have enough nutrition!