1, breakfast at 7: 00. In the morning, the sun rises slowly and the body gradually wakes up. By about 7: 00 in the morning, the gastrointestinal tract has fully awakened and the digestive system has started to operate. At this time, eating breakfast can digest and absorb food nutrition most efficiently. Full marks breakfast should include at least three kinds of food: cereal, such as noodles; Animal food, such as meat, eggs, dairy products, etc. There are also vegetables and fruits that are rich in vitamin C and can supplement dietary fiber. If you add one or two nuts, it will be more perfect.
2. Lunch12: 30. After noon 12 o'clock, the body needs the most energy, and the growling of the stomach is to remind everyone to eat lunch. For many people, although the lunch time is relatively short, they should still chew slowly and avoid eating while working. It is best to follow three matching principles for a perfect lunch: First, match the thickness, and eat some millet, whole wheat, oats, etc. properly to help prevent constipation; Second, dry and thin mix, in addition to dry food, it is best to drink some moist soup and porridge; Third, color matching, it is best to eat enough five colors, such as white rice flour, red tomatoes, meat, green vegetables, yellow soybeans and carrots, black black rice, black beans and black sesame seeds.
3. Dinner18: 30. Dinner is best arranged between 18 o'clock and 19 o'clock. If you eat too late, you should go to bed after a while. Sleeping after food is not digested will not only lead to poor sleep quality, but also increase the burden on the gastrointestinal tract, and it is also easy to induce obesity and lead to various chronic diseases. Dinner should be light, not fat and sweet. Eat lean meat and eggs with short muscle fiber and easy digestion, and eat less fat. Dinner should also ensure food diversity, eat more vegetables and coarse grains, which will help to intake more dietary fiber and increase gastrointestinal motility; It is also important to control food intake. Proper exercise for half an hour after meals can avoid fat accumulation.
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Allusions to three meals a day
Before Qin and Han Dynasties, people only ate two meals a day. Because agriculture is underdeveloped and food is limited, even two meals should be treated according to people. "Mozi Zashou" said that soldiers eat two meals a day, and their food intake is divided into five grades. The first meal is called "Chao Shi" or "Li", and it is eaten when the sun goes to the southeast (corner). The second meal, called "Nian" or "Shi", is eaten at Shenshi (around 4 pm). For the meal time, the ancients said that "food is not eaten from time to time" (The Analects of Confucius). Eating at a time when you shouldn't eat is considered as a polite act or a special reward. For example, according to Records of the Historical Records of Xiang Yu, Xiang Yu heard that Liu Bang wanted Wang Guanzhong, and he was angry and ordered to "enjoy foot soldiers every day" to reward soldiers and inspire morale.
After the Han Dynasty, two meals a day gradually became three or four meals. Moreover, the three meals began to be divided into breakfast, lunch and dinner. Breakfast, called cold utensils in the Han Dynasty, refers to the snacks used after getting up in the morning and washing. To the Tang dynasty, cold tools began to have the name of heart. "A Random Record of NengGai Zhai" says: "The secular case takes morning snacks as snacks, which has been said since the Tang Dynasty." Up to now, breakfast is still called breakfast in many areas of our country. Lunch was once called "lunch" or "lunch" by the ancients.