1. Nutritional collocation of breakfast

Breakfast is the most important meal in a day. Eating a good breakfast every day can make people live longer. Eating well for breakfast means eating some food with high nutritional value, little but fine. 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.

In the design, breakfast is mainly made of foods that are easy to digest and absorb, with high fiber content, and it is best to take the highest proportion of raw food, which will become the main source of energy for a day.

2. Nutritional collocation of lunch

Lunch is the main meal of the day. Because the body consumes a lot of heat in the morning, it is necessary to continue to work and study in the afternoon. Therefore, people of different ages and different physical strengths should account for 4% of the total calories they need every day. The staple food should be about 15-2 grams according to the food intake of three meals, and you can choose between rice and flour products (steamed bread, noodles, cakes, cornmeal cakes, etc.).

the non-staple food is about 24-36g to meet the human body's needs for inorganic salts and vitamins. There are many kinds of non-staple food, such as meat, eggs, milk, poultry, bean products, seafood, vegetables, etc. According to the principle of scientific catering, several kinds are selected and eaten together.

3. Nutritional collocation of dinner

Dinner is close to sleep time, so you should not eat too much, especially night snack. Choose foods that contain more fiber and carbohydrates for dinner. However, in general families, dinner is the only one of the three meals for the whole family to get together and enjoy family life, so for most families, everyone cooks this meal very richly, which is somewhat contrary to the health concept.

Therefore, the adjustment is still the same as lunch, and vegetable juice or fruit should be provided half an hour before the meal. Generally speaking, most people have poor blood circulation at night, so you can choose some natural hot foods to make up for this phenomenon, such as pepper, curry and cinnamon. Cold vegetables, such as cucumbers, melons and wax gourd, are used less at night.

4. Sleep: It is better to get up at six or seven in summer morning. Taking a nap is beneficial to the balance of qi and blood, can effectively replenish physical strength and improve work efficiency in the afternoon. It is advisable to take a healthy nap for 3~6 minutes. If it exceeds 1 hour, it may interfere with sleep at night and often backfire.

In summer, the weather is hot, which consumes a lot of people. If you often stay up late, it will increase the damage to your body. Generally, you should go to sleep before 11 pm.

5. In terms of exercise, summer is the process of body excretion, blood gas goes out and metabolism is vigorous, so aerobic exercise can be properly carried out. It's best to stand up and walk after working for a period of time and do some leg exercises.

However, when entering high temperature weather, the cardiac output decreased obviously, and the oxygen supply capacity of various organs weakened obviously. It is best to choose a gentle way to go out for activities, such as walking, and avoid the scorching sun to prevent heatstroke.

People's Network-Teach you how to keep in good health scientifically: How to match three meals a day

People's Network-Keep in good health scientifically under the three-pronged approach of diet, sleep and exercise.