The food supply for breakfast can meet the nutrients and energy needed by the body in the morning as much as possible, but the digestive function of the body has not completely returned to normal because of waking up in the morning, so we should pay attention to choosing foods with rich nutrition and easy digestion and absorption.
If you have a cup of soybean milk or milk, two or three pieces of meat or 1 egg, 50 ~100g of grain, and a proper amount of vegetables and fruits. Office workers are in a hurry to prepare breakfast, so we can estimate whether the nutrition of breakfast is sufficient according to the number of food types.
If breakfast includes cereal, fish or meat or eggs, milk, vegetables and fruits, it can be considered that it is nutritious; If only three categories are included, it can be considered that nutrition is sufficient; If only two types or less are included, the nutrition is insufficient.
Second, lunch plays a connecting role in three meals a day. The body needs to supplement the energy and nutrients consumed in the morning and provide energy and nutrients for work and study in the afternoon. The lunch meal needs cereals, beans, vegetables, fish and, preferably, fungi.
The amount of grain is100 ~150g, animal food 50 ~ 75g, soybean 20g or equivalent amount of bean products, vegetables100 ~ 200g and fruits100 ~ 200g, so as to ensure the intake of vitamins, minerals and dietary fiber in lunch.
Third, the food for dinner can be lighter, such as steamed fish. 50 ~150g of grain, 50 ~ 100g of animal food, 20g of soybean or equivalent products,100 ~ 200g of vegetables and100g of fruit.
Many office workers' family dinner is the most abundant meal in a day. Due to the lack of physical activity after dinner, excessive and greasy intake will not only increase the burden on the digestive tract, but also the excess energy will be synthesized into fat under the action of insulin and stored in the body.
Extended data:
Matters needing attention in nourishing stomach diet
It is necessary to advocate smoking cessation and moderate drinking. Smoking will reduce the blood supply to the stomach, inhibit the secretion of gastric mucus and aggravate the damage of gastric mucosa. Excessive drinking will directly destroy the gastric mucosal barrier, causing gastric mucosal congestion, edema, erosion and even bleeding. You can drink rice wine, beer, wine and other low-alcohol wines in moderation.
Eat regularly and quantitatively. Quantify three meals a day on time, and don't eat too many snacks. Hunger or satiety will affect the normal operation of the stomach and cause indigestion.
Pay attention to a light diet. Eat less fat, sweet, thick, greasy and spicy food, drink less strong tea, and don't eat spoiled, cold and hard food.
Keep a good mood. People's emotions are closely related to the secretion of gastric acid and the digestion of the stomach. When they are depressed, even delicious food will taste the same? . Keep relaxed and happy when eating, and don't eat while talking or writing.
People's Network-How to eat three meals a day in a balanced diet?
People's Network-the most cattle stomach-nourishing diet schedule When do you eat three meals a day to nourish your stomach?