For people living in big cities, it is difficult to arrange three meals a day reasonably, especially during the long holiday such as National Day, the life rules are disrupted and the normal three meals a day are affected. And experts point out that how to eat scientifically with three meals a day is very important for everyone's health.

It is understood that with the improvement of living standards, the so-called "four highs" patients such as hypertension, hyperlipidemia, hyperglycemia and high blood viscosity in cities have shown an obvious upward trend in recent years, and they are getting younger and younger. A common symptom of China's "Four Highs" is that weight gain leads to obesity. Yu Kang, deputy chief physician of clinical nutrition department of Peking Union Medical College Hospital, pointed out in an interview with this reporter a few days ago that an important reason for the increase of "four high" patients is the unhealthy lifestyle characterized by bad eating habits. At present, for those urban office workers, how to arrange three meals a day scientifically and reasonably has become a very important topic.

Breakfast: Give you a good start to the day.

In fact, most people know the importance of breakfast to health, but the pace of life and work of modern urbanites is accelerating, and breakfast is easily ignored by some office workers. Especially for some young people, the importance attached to breakfast is far from enough. Because most of the day's work and study are concentrated in the morning, it needs to consume a lot of brain and physical strength, and of course it needs to provide enough nutrition and energy, so breakfast should be placed in a more important position in the lifestyle.

Under normal circumstances, office workers rely on breakfast to provide enough calories and nutrition to complete the work from morning to noon for three or four hours. If you don't eat breakfast for a short time, you can't see the impact on your health. If you start your morning work and study on an empty stomach for a long time, it will be harmful to your health.

According to expert analysis, the energy needed by human body mainly comes from sugar, followed by the decomposition and oxidation of fat. On the first day, the interval between breakfast and dinner was long, and the stomach was empty. If you don't eat breakfast, your blood sugar will continue to drop, leading to confusion, unresponsiveness and listlessness. In addition, skipping breakfast can easily lead to gallstones. Therefore, Yu Kang emphasized the importance of eating breakfast. Generally speaking, the nutritional content of breakfast should account for more than 1/3 of the nutritional content of the whole day. Generally speaking, sugar is the main ingredient, but also protein and vegetables.

So how should I eat breakfast? According to experts, although people's age and physical condition are different, the requirements for breakfast are basically the same, that is, breakfast should be reasonably matched to meet the nutritional needs of the human body. Breakfast should also include staple food, including non-staple food. Steamed food is the best staple food. Non-staple foods include meat, vegetables, eggs and milk or juice. Try to eat less fried food. If you eat eggs or milk instead of staple food in the morning, it may affect the absorption of protein in these foods. So breakfast must have a staple food.

Lunch: Nutrition should be reasonable.

At present, for office workers and primary and middle school students in big cities, because their families live far away from their work units and seldom go home for lunch, many people will have lunch that should account for 40% of the whole day's heat energy.

Our reporter saw in the food court on the fifth floor of Shuang 'an Shopping Mall in Beijing that it was almost full at noon. Judging from the clothes, most of them are office workers and primary and secondary school students in nearby office buildings. According to the staff of the food street, lunch is the most popular time for customers, and it is usually eaten by people who go to work and go to school nearby. After all, the sanitary conditions here are relatively secure and economical, and naturally many consumers patronize.

The reporter noticed that most diners chose buns, wonton, noodles, fried rice and so on. A student surnamed Li told this reporter that many students are very nervous when they go home for lunch, because their homes are far from school, and they can only make do with it at noon, from fried noodles, box lunch, cold rice noodles and fried rice to jiaozi, taking turns to eat.

But experts pointed out that there are only buns, wonton, noodles and so on. It's lunch Although the heat supply can basically reach the standard, the proportion of high-quality protein is low, and micronutrients such as calcium, zinc, vitamin A and vitamin C are obviously insufficient. People must set aside enough time to have a good lunch, and should pay attention to improving the quality of their diet and eat more high-protein foods, such as fish, chicken, lean pork, beef, mutton, aquatic products and bean products. Because the high quality and high protein in this kind of food can increase tyrosine in the blood, keep the brain sharp, and play an important role in enhancing understanding and memory function.

Yukang reminds consumers that if they eat rice, noodles, bread and desserts rich in monosaccharide, disaccharide and starch for lunch, they will feel tired and find it difficult to concentrate at work. In addition, it is best not to eat convenient food for lunch, such as instant noodles and western-style fast food. These foods are too simple, low in nutrition and unbalanced, which may have adverse effects on human health. If lunch is too simple, it is best to eat 1 ~ 2 fruits at 3 ~ 4 pm to increase vitamins, dietary fiber and other nutrients.

Dinner: Eat more and eat less.

Relevant people said that high-fat and high-protein foods should be avoided in the dinner diet, because these foods will not only affect night sleep, but also easily lead to obesity. Foods rich in vitamin C and crude fiber can not only help digestion and prevent constipation, but also supplement cellulose and trace elements needed by human body, prevent arteriosclerosis, improve blood circulation and benefit human health. Eating foods rich in carbohydrates, such as noodles, bread, rice and sweets, can make tryptophan in the blood that cannot be absorbed by muscle cells enter the brain and convert it into serotonin with sedative effect. Because tryptophan not only has the effect of sleeping, but also can reduce the pain and sensitivity of the body.

However, at present, many office workers do not pay much attention to breakfast and lunch, and most of them want to use dinner to supplement the "deficit" of the day. Dinner often becomes the "first of three meals" for office workers, but evening is the time when they have the least exercise opportunities in a day. Moreover, due to the decrease of basal metabolic rate in the body, if you eat a lot at this time, the calories will not be metabolized normally, which will be converted into fat storage in the body, which will easily lead to "four highs"-hypertension, hyperlipidemia and hyperlipidemia.

Experts pointed out that on the basis of paying full attention to breakfast and lunch, office workers should not overeat or cram for dinner. Dinner is mainly low-calorie and seven-point full, increasing the amount of vegetables.

However, some other experts pointed out that "eat less dinner" cannot be generalized, and it depends on different people's situations. In general, "eating less at dinner" is based on going to bed early, because overeating at dinner will increase the burden on the digestive system, interfere with the inhibition of the cerebral cortex and hinder sleep. However, for students, teachers, doctors and other mental workers, because most of them have the habit of burning the midnight oil at night, they should not only eat less dinner, but also supplement some midnight snacks appropriately. Otherwise, often staying up late and starving will not only affect the quality of sleep, but also produce gastrointestinal diseases and hypoglycemia symptoms, which is not good for your health. Therefore, people who need to work and study for a long time at night must eat enough for dinner.

Dietary taboo is an important concept in traditional Chinese medicine, because any food has cold, hot and cold properties, and they will have mutual restraint. With a good match, the effect can be doubled; Improper collocation will reduce the absorption of food nutrients and even cause toxic reactions.

● Wash eggs with soybean milk: Mucinous protein in eggs will combine with trypsin in soybean milk, thus making food lose its due nutritional value.

● Tea boiled eggs: In addition to alkaloids, tea also contains acidic substances. The combination of these compounds with iron in eggs will stimulate the stomach accordingly, which is not conducive to digestion and absorption.

Tea eggs are one of the traditional foods in China. They can be used as meals and snacks in leisure time, which are both practical and interesting. However, this is an inappropriate way to eat, which is against health and far from being a healthy food.

● Roast beef with potatoes: Because the concentration of gastric acid required by these two foods is different, it is bound to prolong the retention time of food in the stomach, thus prolonging the digestion and absorption time of the stomach and increasing the gastrointestinal burden.

● High-protein strong tea: Some people like to drink strong tea often after eating a lot of high-protein foods such as meat, seafood and shellfish, mistakenly thinking that drinking strong tea can remove high protein.

Fat, heart-clearing, brain-refreshing, and digestive aid. In fact, on the contrary, the combination of tannic acid and protein in tea will produce astringent protein. It makes people's digestive system and excretory channels uncomfortable, slows down the peristalsis of large intestine and small intestine, and prolongs the retention time of feces in intestine, which is one of the factors causing constipation, and also increases the risk of toxic substances and carcinogens being absorbed by human body.

● Eat milk with oranges: Eating milk with acidic fruits such as oranges, or eating oranges just after drinking milk, will invisibly combine protein in milk with fruit acid vitamin C in oranges, which will affect digestion and absorption, and also cause abdominal distension and abdominal pain.

● Eating carrots while drinking: Beta carotene and alcohol enter the human body at the same time for a period of time, which is easy to produce pathogenic toxins harmful to human health in the liver and is a risk factor for inducing various liver diseases.

● Long-term consumption of vegetable oil: peanut oil and corn oil are mixed with strong carcinogen aflatoxin. Cottonseed oil contains gossypol, which is easy to cause chronic poisoning. The erucic acid contained in vegetable oil is also harmful to the health of patients with hypertension and heart disease. So we should change the habit of eating vegetable oil for a long time. When cooking food, you might as well increase the use of animal fat. In general, it is best to use 1 part vegetable oil and 0.7 part animal fat.

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Reasonable diet

Reasonable diet is to choose a variety of foods, so that the nutrients contained are complete and the proportion is appropriate to meet the needs of the human body.

1. Coarse grains should be matched with flour and rice: a reasonable combination of coarse and fine grains can improve the flavor of food, help supplement various nutritional components, and also improve the nutritional value and utilization rate of food.

2. The types of non-staple foods should be diversified, and meat and vegetables should be matched: meat, fish, milk, eggs and other foods are rich in high-quality protein, and various fresh vegetables and fruits are rich in vitamins and inorganic salts. The combination of the two can cook a variety of delicious dishes, which are not only nutritious, but also stimulate appetite, which is beneficial to digestion and absorption.

3. Matching of staple food and non-staple food: staple food refers to food crops mainly based on carbohydrates. The staple food can provide the main heat energy and protein, and the non-staple food can be supplemented with high-quality protein, inorganic salts and vitamins.

4. Lean diet: The staple food should be lean and lean according to the specific situation, which can increase satiety and help digestion and absorption.

5. Adapt to seasonal changes: the diet in summer should be light and refreshing, and hydrochloric acid food should be appropriately increased to increase appetite and supplement salt loss caused by sweating. The fat content of winter meals can be appropriately increased to increase heat energy and prepare reasonable meals:

(1) According to specific conditions (such as gender, age, labor intensity), determine the daily total calories and nutritional requirements.

(2) According to the proportion of carbohydrate (60% ~ 70%), fat (20% ~ 25%) and protein (10% ~ 15%) in the total daily heat energy, calculate their requirements respectively.

(3) After determining the nutrients needed every day, plan the daily meal according to the nutrients contained in the food.

(4) Determine the daily staple food supply and non-staple food quantity according to the economic and supply situation.

⑤ Finally, the nutritional content of all foods is calculated and compared with the supply standard. If the difference is within 10%, it meets the requirements.

Diet should be reasonably matched.

Today, with rich social materials and increasing scientific and technological level, how to eat more scientifically or healthily is a topic of immediate concern. Some people sum up people's pursuit of food as four characteristics: eating omnivores, eating coarse grains, eating wild food and being vegetarian. From the point of view of nutrition, these four characteristics should be combined and reasonably matched, which may be more in line with people's needs for various nutrients. For middle-aged and elderly people, reasonable collocation is more important.

Thick and thin collocation

Scientific research shows that the reasonable collocation of different kinds of cereals and their processed products can improve their physiological value. After food is processed, it often loses some nutrients, especially dietary fiber, vitamins and inorganic salts, which are exactly what the human body needs or is easy to lack. Take refined white powder as an example, its dietary fiber is only 1/3 of standard powder, while vitamin B 1 is only1/50 of standard powder; Compared with adzuki bean, these two are much less. Therefore, the elderly should pay attention to the matching of thickness in the choice of staple food. As for the optimal proportion, there is no exact information at present, and it is impossible to have it in the future. It's best to vary from person to person. However, the benefits of eating more miscellaneous grains are obvious. For example, the dietary fiber in millet and adzuki bean is 8 ~ 10 times higher than that in refined white powder, and the B vitamins are dozens of times higher, which is beneficial to enhancing appetite and preventing constipation, beriberi, conjunctivitis and cataract. "Two meters" (rice and millet) and "gold and silver rolls (flour and corn flour)" in many places in China are typical examples of the combination of thickness, which meets the requirements of a balanced diet.

Meat and vegetable collocation

Animal oil contains more saturated fatty acids and cholesterol, so it should be matched with vegetable oil, especially vegetable oil (the ratio of vegetable oil to animal oil is 1∶2). Animal fat can provide vitamin A, vitamin D and cholesterol, and it is the raw material for synthesizing corticosteroids, sex hormones and vitamin D in the body. According to the latest research report, cholesterol also has anti-cancer effect. Eating a small amount of animal oil every day should be beneficial and harmless. Another example is that the elderly are prone to calcium deficiency. Always cook fresh fish and tofu. The former contains more vitamin D, while the latter is rich in calcium. The combination of the two can increase the absorption rate of calcium by more than 20 times. Stewed tofu with fresh fish is delicious and not greasy, especially suitable for the elderly; Protein's physiological value can be increased by two or three times by roasting ribs with soybeans. For another example, the most common collocation of vegetables and meat in people's daily life, such as cucumber slices, shredded pork with pickled cabbage, potato and beef, provides protein and fat from meat, and vitamins and inorganic salts from vegetables, which is not only reasonable in nutrition, but also delicious in color and flavor, and even can increase people's appetite.

Acid-base collocation

In the long struggle with nature, the working people in our country have left a rich diet culture, which needs to be explored and improved by modern scientific theory and technology. For example, some areas in the south pay attention to eating eel and lotus root together. It turns out that eel contains mucin and mucopolysaccharide, which can promote the absorption and utilization of protein, and is rich in completely protein, so it is an acidic food. Lotus root is rich in asparagine, tyrosine and other special amino acids, as well as vitamin B 12 and vitamin C, which belongs to alkaline food. This kind of acid-base and the supplementary nutrients contained in it have played a very good role in maintaining the acid-base balance of the body. In fact, many cooking habits formed by our people for a long time belong to the combination of acidic food and alkaline food. Generally speaking, animal foods are acidic, while plant foods such as green leafy vegetables are alkaline. The combination of these two foods has obvious benefits to the human body, which is also the advantage of the combination of meat and vegetables. Therefore, some western scientists try their best to popularize China's cuisine collocation and cooking methods.

References:

Gangu Online /yshbj/3/20020322bj02.htm

The dietary principle of scientifically matching three meals a day

People who eat three meals a day eat not only to fill their stomachs or 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, protein's digestion and absorption rate 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 decline, 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 in the 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 the daily energy consumption of the human body, 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 per 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 reaches small intestine after staying in stomach for 4 hours. Therefore, the interval between three meals a day is 4 to 5 hours, which is also reasonable from the perspective of digestion.

Choice of food for three meals: What food to choose for three meals a day, how to prepare and how to do 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 animal food and plant food should have a certain proportion. 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, it is more appropriate to eat 150 grams in the morning and evening, and 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 a good breakfast means eating some foods with high nutritional value, less but better. 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 and absorb, high in fiber, and it is best to eat the highest proportion of raw food, which will become the main energy source of the 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 blood flow will be slow, which will lead to a heart attack over time. Therefore, a rich breakfast not only makes people energetic in a day's work, but also benefits the health of the heart. Teenagers who insist on eating breakfast are stronger than those who skip breakfast, have stronger disease resistance, perform more prominently in school classes, pay more attention in class, have stronger understanding ability, and most of them have better academic performance. For the working class, eating a good breakfast is also a guarantee for doing a good job in basic work. This is because human brain cells can only get energy from glucose, a nutrient. If you don't eat or eat breakfast all night, your 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, unable to work energetically.

◎ Elements of an ideal breakfast: Under normal circumstances, an ideal breakfast should master three elements: meal time, nutritional components, and balanced collocation of main and non-staple foods. Generally speaking, it is most appropriate to have breakfast 30 minutes after getting up, because people have the strongest appetite at this time. Breakfast should not only pay attention to quantity, but also pay attention to quality. Calculated by adults, the staple food for breakfast should be between 150 ~ 200 grams, and the calorie should be around 700 kilocalories. Of course, people with different labor intensity and different ages need different calories. For example, primary school students need about 500 kcal and middle school students need about 600 kcal. In terms of food intake and calories, it should account for 30% of the total food intake and calories of people of different ages. The staple food should generally be starchy food, such as steamed bread, bean curd, bread and so on. And some foods rich in protein, such as milk, soybean milk, eggs, etc. It should be supplemented appropriately and some side dishes should be added.

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Health-oriented, smart choice and collocation of three meals a day

2005- 10-22 07:45:4 1

1, when choosing fast food, in order to control calorie intake, try not to order high-calorie fast food; Pay attention to the choice of food when ordering. Take the Big Mac package as an example. A Big Mac has 570 calories, French fries 220 calories and Coke 150 calories. After eating a meal, the calories are nearly 940 calories. If you add an apple pie (220 calories) or a chocolate milkshake (380 calories), you will exceed the calorie limit. So it's best to order a single meal, choose a Big Mac at the same time, drink low-calorie drinks or match lettuce salad to supplement insufficient nutrition.

2. For convenience foods, including quick-frozen convenience foods such as jiaozi, fruits and vegetables, fish, bean products, etc., attention should be paid to supplementing cellulose and vitamins. In order to keep the color, texture and taste of food, convenience food retains a lot of nutrients, but it will cause some loss of cellulose and water-soluble vitamins during processing. Pay attention to using fresh vegetables and fruits to accompany meals when eating.

3. The quality of three meals has its own emphasis. Breakfast is nutritious, lunch is comprehensive 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, so as to ensure the intake of protein and vitamins.

A hearty lunch: lunch requires a full range of foods, 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, mixed fried rice, fried noodles with shredded chicken, steak, pork chop, hamburger, green salad or fruit salad, plus a soup.

Dinner is light: dinner should be light, pay attention to choose foods with less fat and easy digestion, and be careful not to overeat. Overnutrition at dinner, which 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 heat balance. Food collocation is closely related to nutritional balance. 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 to supplement protein, vitamins and cellulose. For the choice of a day's diet, such as eating hamburgers and fried chicken for lunch, you should eat some light food for dinner, especially vegetables.

(The calorie values of food in this edition are for reference only)

After people's living standards improve, they pay special attention to children's diet and nutrition. Some parents force their children to eat too many foods high in sugar, fat and protein. Some children eat too much food as they like, and their calorie intake is too high, which leads to overnutrition and produces many little fat people. In addition, some children are partial to food and like to eat "snacks". Some even treat snacks as food, which leads to malnutrition and emaciation. The shape of the so-called "bean sprout" appeared. How to carry out reasonable nutrition for children? On this issue, we interviewed Duan Fangxinyan, a nutritionist in Zhenjiang Jiang Bin Hospital.

Nutritionist Sun told us that children need enough nutrition during their growth and development. Generally, the nutrition and calories required by children after the age of 0 are basically close to the adult level of political parties. The daily calorie requirement is about 2,300 kcal, and the protein, a necessary nutrient for children's growth and development, is about 2,300 kcal. Ordinary food contains 7.8g of protein and rice, 9.9g of standard flour and 4.7g of tofu per/kloc-0.00g.. Most similar foods are10g-20g of lean meat, 20g of fish, and the content of protein in pure milk can be as high as 26.2g..

She said that regardless of boys and girls, 7- 10 years old needs about 2,000 kilocalories a day, 0-3 years old needs about 2,000 kilocalories a day, and protein needs 60 grams and 70 grams respectively. This standard nutrition is scientific and reasonable, which is basically important for growth and development. Too much or too little is not good for children.

According to the living habits and scientific collocation in this area, the total calories of children's three meals a day account for 25% of breakfast, 40% of lunch and 35% of dinner, instead of eating and drinking in the morning, eating well at noon and eating less at night.

According to the correct calculation, the protein intake of one-year-old children is 15g, 24g and 2 1g in the morning, noon and evening respectively. For example, breakfast staple food products 1.5 two, milk 200 ml, an egg. If you don't drink milk, you can add an egg. Lunch staple food is 2.5 Liang, and meat dishes are 5 Liang (including chicken, fish, meat, etc. ), vegetarian food 3 Liang, fruit 3 Liang a day, according to the child's age corresponding increase or decrease, which is not good for children.

According to the living habits and scientific collocation in this area, the total calories of children's three meals a day account for 25% of breakfast, 40% of lunch and 35% of dinner, instead of eating and drinking in the morning, eating well at noon and eating less at night.

According to the correct calculation, the protein intake of one-year-old children is 15g, 24g and 2 1g in the morning, noon and evening respectively. For example, breakfast staple food products 1.5 two, milk 200 ml, an egg. If you don't drink milk, you can add an egg. The staple food for lunch is 2.5 Liang, and the nutrition of children with meat dishes is basically satisfied.