what to eat in the evening? Eat three meals a day. People 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 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 human brain accounts for a large proportion of human energy consumption every day, and the energy supply of the brain can only be glucose, which needs about 11 ~ 145g per day. The liver can only provide about 5 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 3 ~ 6 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.
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 5 grams of staple food every day, it is more appropriate to eat 15 grams in the morning and evening and 2 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: In general, an ideal breakfast should master three elements: meal time, nutrient content and the balance of main and non-staple foods. Generally speaking, it is most appropriate to have breakfast after getting up for 3 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 staple food for breakfast should be between 15 and 2 grams, and the calorie should be about 7 kilocalories. Of course, people with different labor intensity and different ages need different calories. For example, primary school students need about 5 kilocalories, while middle school students need about 6 kilocalories. In terms of food intake and calories, it should account for 3% 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.
Scientific 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 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.). Non-staple food is about 24 ~ 36 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. Generally, it is advisable to choose 5 ~ 1g of meat, poultry and eggs, 5g of bean products and 2 ~ 25g of vegetables, that is, to eat some fried dishes that can resist hunger and produce high calories, so as to keep the blood sugar in the body at a high level, thus ensuring the work and study in the afternoon. However, having a full stomach at noon does not mean overeating. Generally, you can eat until you are eight or nine minutes full. If the white-collar workers have less labor, when choosing lunch, they can choose some simple boiled stem vegetables, a little white tofu and some seafood plants as lunch collocation.
Dinner-eat less when you are close to sleep:
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. 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. There should still be more than one lettuce salad plate with all kinds of sprouts at dinner. Sprouts can be wrapped in seaweed rolls when eating, and some changes can be made. The amount of staple food and non-staple food can be reduced appropriately, so that it is just an empty stomach when going to bed.
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. Dinner should be
finished before eight o'clock in the evening, and any food after eight o'clock will be bad for us. If you are a heavy eater, it is best to have only one kind of meat for dinner, not many kinds of meat, which will increase too much burden in your body. Please don't eat any sweets after dinner, it's easy to hurt your liver.