People who eat three meals a day eat not only to fill their stomachs or satisfy their 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, the digestion and absorption rate of protein 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 decrease, 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 during the three periods of 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 human energy consumption every day, 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 from each 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 stays in stomach for 4 hours before reaching small intestine. Therefore, the interval between three meals a day is 4 ~ 5 hours, which is also reasonable in terms of digestion.
The choice of food in three meals: What food to choose for three meals a day, how to prepare it and how to cook 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 there should be a certain proportion of animal food and plant food. 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, he should eat 150 grams in the morning and evening, and it is more appropriate to eat 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 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. Breakfast is designed to be easy to digest, absorb and high in fiber, and it is best to take the highest proportion of raw food, which will become the main source of energy for a 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 flow will be slow, which will lead to a heart attack for a long time. Therefore, a rich breakfast not only makes people full of energy in a day's work, but also benefits the health of the heart. Teenagers who insist on eating breakfast are stronger than those who don't eat breakfast, have stronger disease resistance, behave more prominently in school classes, concentrate and understand better when attending classes, and most of them have better academic performance. For the working class, eating a good breakfast is also a guarantee to do a good job in basic work. This is because human brain cells can only get energy from glucose, a nutrient. After a night without eating and breakfast, the 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, so they can't work energetically.
◎ Elements of an ideal breakfast: Under normal circumstances, an ideal breakfast should master three elements: meal time, nutrient content and balanced collocation of main and non-staple foods. Generally speaking, it is most appropriate to have breakfast after getting up for 30 minutes, because people have the strongest appetite at this time. Breakfast should pay attention not only to quantity, but also to quality. Calculated by adults, the amount of staple food for breakfast should be between150 ~ 200 grams, and the calorie should be about 700 kilocalories. Of course, people with different labor intensity and different ages need different calories. For example, primary school students need about 500 kilocalories, while middle school students need about 600 kilocalories. In terms of food intake and calories, it should account for 30% of the total food intake and calories of people of different ages. Generally, the staple food should be starchy food, such as steamed bread, bean bags, bread, etc., and some foods rich in protein, such as milk, soybean milk, eggs, etc., should be added appropriately, and some side dishes should be added.
Health-oriented, smart choice and collocation of three meals a day
1, when choosing fast food, in order to control calorie intake, try not to order fast food with high calorie; Or pay attention to the choice of food when ordering. Take the Big Mac set meal as an example. A Big Mac has 570 calories, French fries 220 calories, and cola 150 calories. When eaten at one meal, the calories are nearly 940 calories. If you add an apple pie (220 calories) or a chocolate milkshake (380 calories), it will exceed the calorie standard. Therefore, it is best to order a single meal, while choosing a Big Mac, drink low-calorie drinks or match lettuce salad to supplement insufficient nutrients.
2. For convenience foods, including frozen convenience foods such as dumplings, fruits and vegetables, fish and bean products, attention should be paid to supplementing cellulose and vitamins. In order to keep the color, texture and taste of food, convenience food preserves a lot of nutrients, but it will cause some loss of cellulose and water-soluble vitamins during processing. When eating, attention should be paid to using fresh vegetables and fruits to accompany meals.
3. The quality of three meals has its own emphasis. Breakfast pays attention to nutrition, lunch pays attention to comprehensiveness, 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 to ensure the intake of protein and vitamins.
A sumptuous lunch: Lunch requires a full range of food, 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, assorted fried rice, fried noodles with shredded chicken, steak, pork chop, hamburger, green vegetable salad or fruit salad, plus a soup.
Light dinner: dinner should be light, pay attention to choose foods with less fat and easy digestion, and be careful not to overeat. Overnutrition in dinner, the fat that 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 hot balance. Food collocation is closely related to nutritional balance. For each meal, 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, and supplement protein, vitamins and cellulose. For the choice of diet for a day, such as eating hamburgers and fried chicken for lunch, you should eat some light food for dinner, especially vegetables.