The diet of three meals a day is matched with the nutrition 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.
Nutritional collocation of lunch
As the saying goes, "full at noon, full all day." Explain that 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 40% of the total calories they need every day. The staple food should be about150-200g according to the food intake of three meals, and you can choose between rice and flour products (steamed bread, noodles, big cakes, cornmeal cakes, etc.). The non-staple food is about 240-360 grams to meet the needs of human body 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.
Nutritional collocation of dinner
Dinner is close to bedtime, 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. Therefore, for most families, this meal is cooked very richly, which is somewhat contrary to the health concept. Therefore, the adjustment is still the same as that for lunch. 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.
The best time for three meals a day 1, breakfast-7: 00.
At this time, you may still be "sleeping" in bed, but in fact, your body temperature has started to rise, your pulse has started to accelerate, your sympathetic nerves have become increasingly active, and your digestive function has begun to operate. The gastrointestinal tract is awake, and you can digest and absorb the nutrients in food most efficiently, which is the best time for breakfast.
2. Lunch ──12: 30
Colleagues are beginning to get up gradually, which is also the time when your body needs the most energy, and it is the best time to have lunch. At this time, the digestive enthusiasm of your gastrointestinal tract is far less than that of breakfast, so you need to chew slowly when eating, and you must never eat lunch while staring at the computer. Not only is it easy to get fat, but nutrients cannot be absorbed.
3. Dinner ──18: 30
The most scientific diet schedule tells you what to eat for three meals a day. Dinner must be settled 4 hours before going to bed, which is the time needed for food to be completely digested and absorbed in the gastrointestinal tract. Otherwise, sleeping with undigested food will not only accumulate fat, but also greatly affect your sleep quality.