1. 7 am (breakfast)
Goal: eat enough.
Eating breakfast within 1 hour after waking up is helpful to improve metabolism and health. The research results of the University of Missouri show that breakfast should pay attention to the balance of carbohydrate, fat and protein, such as adding some peanuts and berries to oatmeal, or eating whole wheat bread, dairy products and fruits.
Second, 9 am
Goal: improve work attention.
Having a cup of coffee at this time can improve the excitement and increase the concentration. If you want to drink a drink with low caffeine content, green tea is a good choice. The antioxidants it contains can also promote the generation of brain cells, improve memory and improve learning ability. In addition, chewing gum can also achieve a certain refreshing effect.
Iii. 1 1 o'clock ~ 12 o'clock (lunch)
Objective: To alleviate hunger.
Anderson suggested that a cup of low-fat yogurt containing15 ~ 20g of protein can make people feel full, and then choose a proper lunch. In addition to the combination of staple food and vegetables, it is recommended to eat spinach, zucchini, etc., which contains vitamin B6 to help the brain generate neurotransmitters that stabilize emotions and relieve stress; Green leafy vegetables rich in magnesium can also relax blood vessels and muscles.
4. 3 pm
Objective: to prevent physical decline.
At this time, it is recommended to eat some nuts (such as almonds, walnuts or walnuts) or energy bars made of whole grains. The research results published in the American Journal of Clinical Nutrition show that moderate consumption of nuts can also make people lose weight slightly.
5. 5: 00 pm to 7: 00 pm (dinner)
Goal: provide exercise energy, but prevent obesity.
If you want to exercise after work, you'd better eat some digestible carbohydrates around 5 o'clock to quickly replenish energy for your body, such as a cup of yogurt and berries. If you eat dinner normally, you should control the energy intake of dinner. You can add a little dried pepper or pepper to the dinner to flavor it, which can increase the calorie burning. The research results of Purdue University in the United States show that the heat generated by capsaicin accelerates metabolism and controls appetite.
6. Evening 10 o'clock
Goal: to help sleep.
If you always find it difficult to fall asleep, first ask yourself if you feel hungry before going to bed. If you do, I suggest drinking a cup of soy milk before going to bed. It contains carbohydrates that can promote the production of tryptophan, an amino acid that helps sleep. In addition, the calcium contained in soy milk has a relaxing effect on blood vessels, so it can play an additional calming role.
Extended data:
Food choices:
1, golden breakfast-make your physical strength more abundant
The health expert's advice is breakfast. Intake enough calories in the morning of the day, so that physical strength will be distributed in a balanced way throughout the day. At the same time, you won't eat too much at lunch and dinner, avoiding the drowsiness in the afternoon and the accumulation of fat at night.
2, milk, supplement a variety of energy
Drink a cup of 240 ml of low-fat milk, and you will have 300 mg of calcium. Calcium can strengthen bones and teeth, and a diet rich in calcium can reduce the risk of hypertension, breast cancer, ovarian cancer and colon cancer, and can also relieve PMS.
Milk is also rich in protein, vitamin A, vitamin D, vitamin B 12, riboflavin, nicotinic acid, etc., which are very helpful for supplementing body energy and maintaining vigorous energy.
3, beans, balance estrogen in the body
4, oatmeal, relieve tension and stress.
Oats are rich in cellulose, which can eliminate the stress caused by tension, keep a good mood all day, and keep a good figure while supplementing body calories, adding pleasure to sexual life and being fresh forever.
5, nutritious lunch-let the body feel more acute.
Lunch is the best time of day to supplement nutrition. At this time, if you get enough nutrients, you can inject "fresh blood" into women's sex.
6. Eat meat to keep women moist.
Meat food contains vitamin B2. This nutrient participates in the growth and metabolism of cells in the body, regulates the secretion of glands, and protects the function of mucosal cells. These functions all point to a goal-to maintain the vaginal wetness of women and keep the best state in sexual life at all times.
7, seaweed food, increase the sensitivity to sex
The quality of sexual life is closely related to the iodine content in the body. Iodine can maintain the vitality of human thyroid gland and secrete thyroxine normally, thus controlling people's sensitivity to sexual stimulation. All seaweed foods are rich in iodine. In order to be more sensitive to the body, eat some seaweed foods rich in iodine such as kelp, laver and Undaria pinnatifida at lunch.
8, preheating dinner-let the body desire.
The function of dinner is to replenish sexual energy, cultivate ambiguous atmosphere, increase interest in sex and make the upcoming passion more abundant.
Baidu encyclopedia-scientific diet schedule