The principle of three meals a day is to eat well early, eat well at noon and eat less at night. Breakfast is very important. Nutritionists point out that breakfast can provide 25% ~ 30% of the nutrients needed by human body every day, and low-fat food should be eaten for breakfast. Practice has proved that a nutritious breakfast makes people energetic all day. After working for a long time, you need to rest and replenish your strength at noon. Fish, poultry and other high-protein foods can provide people with sufficient nutrition and make people energetic to meet the challenges in the afternoon. The amount of activity at night is correspondingly reduced, so people should eat some carbohydrate foods appropriately, preferably slightly less, so as to avoid fat accumulation and obesity. It is not advisable to eat before going to bed at night.

The best time for three meals a day is: breakfast is arranged at around 7 o'clock; Lunch is suitable at around 12, when the human body has strong digestive ability; Dinner should be arranged 3 hours before going to bed, preferably before 8 pm. It is better to have an interval of 4-6 hours between meals. After each meal, it takes about 4 hours for food to be fully digested and absorbed in the human body, and the blood nutrients will drop after more than 6 hours.

Be sure to have a good breakfast.

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.

Nutrition experts believe that breakfast is the most important meal in a day. Eating a good breakfast every day can make people live longer. The researcher's follow-up survey of the elderly with a long life shows that the elderly who insist on a normal breakfast are 20% more likely to live a long life than those who don't eat breakfast.

After long-term observation, experts have found that a person who doesn't eat breakfast after getting up in the morning, or manages to have breakfast, will have a heart attack if the blood viscosity increases and the flow is slow for a long time. Therefore, a rich breakfast not only makes people full of energy for a day's work, but also benefits the health of the heart.

A survey by American health scientists confirms that eating breakfast helps to remember the whole day. The survey shows that children who usually skip breakfast or have a single breakfast are obviously behind in memorizing new knowledge, reciting texts and oral expression compared with children who have a big breakfast. For the elderly over 60 whose memory has declined, those who insist on eating breakfast can retell a short story more accurately, completely and easily. Accordingly, experts call on those who are "too lazy" to eat breakfast or cope with it to develop the habit of eating a good breakfast, because it is not only good for health, but also good for work and study.

It is not advisable to eat only eggs for breakfast.

Due to the pressing time in the morning, some people can't sit down and have a good breakfast. They often just eat1~ 2 eggs and rush to work. Doing so is not conducive to health. This is because, on the one hand, the calories provided by two eggs cannot meet the needs of the body. According to experts' research, breakfast should provide 25% ~ 30% of the calories needed by the whole day, while the calories provided by two eggs only account for 1 8.4% ~ 22% of the intake (if you only eat1egg, the calories provided will be even less). On the other hand, after getting up in the morning, your body urgently needs to replenish water, but you only eat eggs instead of replenishing water, which will make your body more short of water, and the urine concentration will be higher, which is not conducive to the timely excretion of waste and toxic substances. If this continues, it will undoubtedly be harmful to your body.

It is not advisable to overeat at lunch.

With the deepening of health knowledge propaganda, more and more people realize that the correct eating habits should be: "eat well in the morning, eat enough at noon and eat less at dinner." It is right to be full at noon, but it is worth noting that you should not eat too much. If you eat too much at lunch, it will be bad for your health and work.

This is because if you eat too much, most of the blood and oxygen in the brain will be transferred to the digestive tract, which will bring fatigue and make you feel dizzy and sleepy. Especially if you eat too much fat, it often takes a long time for fat to be converted into energy; However, if you eat more refined sugar, insulin will suddenly surge and blood sugar content will suddenly drop. This will make people have a headache, dizziness and drowsiness for a long time. This is not only harmful to health, but also will inevitably have a negative impact on work and study in the afternoon.

Dinner should be light and light.

Nutritionists and medical experts believe that overeating, overeating, greasy meat and eating too late are all harmful to health. When dinner is too full, the concentration of sugar, amino acids and fatty acids in the blood will increase. In addition, at night, people's activities are small and energy consumption is low. Excess calories synthesize fat under the action of insulin, which gradually makes people fat. In addition, when the dinner is too full, some protein can't be digested and absorbed. Under the action of intestinal bacteria, these substances produce a toxic substance, and the peristalsis of the intestinal wall slows down during sleep, which relatively prolongs the residence time of these substances in the intestine and promotes the occurrence of colorectal cancer.

If the middle-aged and elderly people eat too much for a long time and repeatedly stimulate a large amount of insulin secretion, it is often easy to cause premature failure of insulin cell function, produce diabetes or aggravate the condition. Overeating dinner is easy to cause acute dyspepsia, and lying down and oppressing the digestive organs of liver and gallbladder is easy to cause acute necrotizing pancreatitis.

Overeating dinner will inevitably increase the burden on the gastrointestinal tract, and the information of intense work will continue to spread to the brain, making people insomnia and dreamy, which will easily lead to neurasthenia and other diseases for a long time. Overeating at dinner is easy to induce acute pancreatitis, which makes people go into shock during sleep. If the rescue is not timely, it will often endanger their lives. If there is ascaris obstruction and chronic infection in the biliary tract, it is easier to induce acute pancreatitis and sudden death. If you eat too greasy meat at dinner, too much cholesterol will accumulate on the blood vessel wall, which will induce arteriosclerosis, hyperlipidemia, hypertension and coronary heart disease over time. For people with hyperlipidemia and hypertension, if you eat meat at dinner, it is tantamount to adding fuel to the fire.

After eating high-fat food at dinner, most of the blood in the whole body is concentrated in the stomach, which will easily lead to insufficient blood supply to the brain. Eating high-fat food at night will lead to blood thickening at night, blood flowing slowly in blood vessels, and some people have different degrees of atherosclerosis, forming cerebral thrombosis and easily leading to stroke.

Dinner should not be eaten too late, because the calcium in food is metabolized by the body, and the part that is not absorbed by the body will eventually be excreted through the urethra, and the peak of calcium excretion in the human body is usually 4 ~ 5 hours after dinner. If dinner is eaten too late, the peak of calcium excretion is during the sleep period when life activities are slowed down, and calcium cannot be excreted with urine in time. When urine accumulates in urethra and bladder for a long time, calcium will form urinary calculi and bladder calculi. If the food is too late to digest and stays in the stomach, it will also lead to gastritis and indigestion and other diseases. Eating dinner should be scientific, and you can't sleep after eating. Therefore, it is best to eat dinner at around 6 pm every day.

Sugar should not be eaten before meals or before going to bed.

Some people think that eating sugar before meals, sweet taste can increase appetite; Eat sugar before going to bed, and the sweet taste can bring you to sleep. In fact, eating sugar before meals and before going to bed is not good for health.

Eating sugar before meals will reduce appetite and cause indigestion. Especially if you eat too much sugar before meals, your blood sugar will inevitably rise, and you will not feel hungry and don't want to eat. There is often sugar in the stomach, which can also cause hyperacidity and stomach discomfort.

Eating sugar before going to bed will increase the acidity in the mouth. Acid can decalcify the enamel of teeth, and Lactobacillus likes to breed in the acidic environment of decalcified tooth sockets and teeth, corrode and then cause tooth cavities.

Therefore, it is not advisable to eat sugar before meals and before going to bed.