How to reasonably allocate three meals a day, eat three meals a day, not only to fill the stomach, but also to ensure the daily needs of the body. The three meals a day should be matched with thick and thin, and the meat and vegetables should be matched. The following is the information about how to reasonably allocate three meals a day.
How to reasonably allocate three meals a day 1 First of all, you need to determine the total amount of daily nutrient requirements according to your own purpose, so that you can get the best intake according to the situation, and you need to calculate all the age and exercise consumption. Here is the calculation formula for you:
If your purpose is normal, then total calories = weight (kg) ÷ 0.45x15;
If your goal is to gain muscle, then total calories = weight (kg) ÷ 0.45 x18;
If your goal is to reduce fat, then total calories = weight (kg)÷0.45X 12.
Protein's intake
It is suggested that the order of consideration for the three nutrients of total calories is protein, carbohydrate and fat.
Protein should account for 30-35% of the total calories in the whole day. According to the physical conditions of Chinese people, it is recommended that the daily intake of protein should be ((kloc-0/-1.2) * kg of body weight) g. If your work is very labor-intensive or you exercise a lot, it is recommended that the intake of 1.5-3g of protein per kg of body weight is the most suitable.
Carbohydrate intake
Carbohydrates should account for 50-60% of the total calories in the whole day. Here, we suggest that foods with high GI and low GI should be eaten together, otherwise it will easily lead to a large amount of fat. It is suggested that foods with high GI should be eaten after exercise to restore physical fitness.
Fat intake
The proportion of fat in the total heat of the whole day should be 10- 15%, and fat is also very important in the body, which can keep the body warm, protect the internal organs and cushion the impact.
Whether you want to gain muscle or lose weight, diet is a big problem, especially the ratio of the three nutrients. Let's talk to you about how to distribute the energy in a day.
Dietary arrangement during the period of reducing fat and increasing muscle
The so-called flexible diet is mainly to make your diet more flexible. For example, if you have friends for dinner tonight, you can adjust your diet calories by yourself. You don't have to rely on boiling meals to control your diet calories as before. The most important thing is the calculation of total calories.
So that you will no longer lose your original right to social life and delicious food because you want to gain muscle or lose fat. Of course, the dishes of lunch will no longer be just broccoli, chicken breast and brown rice.
How to reasonably allocate three meals a day 2 How to reasonably arrange three meals a day, the specific principles are as follows:
(1) The energy provided by breakfast should account for 25%-30% of the total energy of the whole day, lunch should account for 30%-40%, and dinner should account for 30%-40%, which can be appropriately adjusted according to occupation, labor intensity and living habits.
(2) In general, breakfast is arranged at 6: 30-8: 30, lunch at11:30-13: 30, and dinner at L8: 00-20: 00 is appropriate.
(3) Eat breakfast every day and ensure that it is nutritious, eat well at lunch and have a proper amount at dinner. Don't overeat, don't eat out often, try to eat with your family as much as possible, and create a relaxed and pleasant dining atmosphere.
(4) Snacks, as a nutritional supplement to three meals a day, can be reasonably selected, but the energy from snacks should be included in the whole day's energy intake.
How to reasonably distribute three meals a day 3. Introduce the recipes of three meals a day for pregnant women.
Breakfast: Stay away from "high GI" carbohydrates
Breakfast is the most important thing if you want to stay in the best condition in a day. If you are used to eating only two loaves of white bread, you will soon feel tired. Because carbohydrates such as delicate white bread or toast are so-called "high GI" foods, they will increase blood sugar rapidly, and with the release of a large amount of insulin, blood sugar will drop rapidly, thus causing fatigue.
Your energetic breakfast should contain high-quality protein food, in which the whole wheat food rich in fiber is best matched at the ratio of 1:1,plus a few slices of cucumber or tomato, accompanied by1cup of milk or juice. These foods are rich in vitamin B and can provide sufficient vitality.
Lunch: a nutritious diet
Control the intake of starch food. After lunch, I often feel sleepy, in fact, this may often be the cause of food. If you eat a lot of starchy food such as rice or potatoes during lunch, your blood sugar will rise rapidly, leading to drowsiness.
At the same time, you should eat more fruits and vegetables. Don't eat too much starchy food at lunch, but eat more fruits and vegetables. Vitamin supplements in fruits and vegetables will provide energy for the decomposition of remaining carbohydrates and amino acids. Another trick, eating garlic or onions, can relieve fatigue. Because it contains propylene sulfide, it has refreshing effect. Pepper can also make people feel excited and play a refreshing role.
Dinner: The simpler the better.
Don't eat too much dinner, because a rich and greasy dinner will prolong the digestion time and lead to excitement at night, which will affect the quality of sleep.