Under normal circumstances, the nutrients needed for a day should be evenly distributed among the three meals. The calorie intake of each meal should account for about 1/3 of the total calories in the whole day, but lunch should not only supplement the calorie intake in the morning, but also provide energy for work and study in the afternoon, which can be more. So the calories of three meals a day should be 25-30% for breakfast, 40% for lunch and 30-35% for dinner. So, how to arrange three meals a day?
People often say that the experience of "eat well early, eat well at noon and eat less at night" is reasonable. Breakfast should not only pay attention to quantity, but also pay attention to quality. The staple food generally includes starchy foods, such as steamed bread, tofu, corn flour steamed bread and so on. And some foods rich in protein, such as milk, soybean milk, eggs, etc. , should be properly supplemented, so that the blood sugar in the body quickly rises to normal or exceeds the normal standard, so that people are refreshed and can work and study energetically. Lunch should be more appropriate and of high quality. Staple food such as rice, steamed bread, corn cake, tofu, etc. And non-staple food such as fish, meat, eggs and bean products. And we should supplement fresh vegetables to keep the blood sugar in the body at a high level and ensure the work and study in the afternoon. Eat less dinner, light and easy to digest, and eat at least two hours before going to bed. If you eat too much dinner and eat a lot of food containing protein and fat, it is not easy to digest, and it will also affect your sleep.
In addition, people are not active at night, eating too much is easy to overnutrition, which will also lead to obesity, and may also cause fat to deposit on the arterial wall, leading to cardiovascular diseases, so three meals a day should be arranged reasonably.
Food is the most important thing for the people, and three meals a day is indispensable for everyone. How can I eat reasonably? Two sentences, ten words.
One, two, three, four, five;
Red, yellow, green, white and black.
"One" means drinking a bag of milk every day. Oriental diet has many advantages, but the result of calcium deficiency is osteoporosis, hyperosteogeny, low back pain, leg pain, calf cramps, and the whole body hurts anyway. The second is hunchback. The shorter you live, the more active you shrink. The older you get, the smaller you get. The third kind is fracture, which will be broken if you fall. Normal people need 800 mg of calcium every day, while ordinary food only contains about 500 mg of calcium every day. A bag of milk is enough every day. Some people can't drink milk, they can drink yogurt instead. What if you don't like yogurt? Drink soybean milk. The calcium in soybean milk is one of the milk.
Half the mud, two bags. Well, some people say that I don't drink milk, I don't like yogurt and I don't like soybean milk. That's easy. Just waiting for you to die (just kidding). Everyone is equal before health. Whoever goes against it is unlucky, and whoever follows it is healthy. I wish good people a safe life.
"Two" refers to the daily intake of 250 grams to 450 grams of carbohydrates, equivalent to six ounces to a catty of staple food. This is not fixed. For example, if you do heavy manual work, you should eat one and a half kilos a day. Some female compatriots work more easily, and three or two is enough. However, we should remind you that controlling staple food is the best way to adjust your weight. "Drinking soup before meals is slim and healthy." Cantonese and northerners are the best examples.
"Three" means three servings of high protein. One is equivalent to: one or two lean meats; A big egg; Two or two tofu; Two fish and shrimp; Two chickens and ducks; Half a soybean. Three servings a day, changing in the morning, noon and evening. Protein is the best, and fish protein is the best, which can soften blood vessels and reduce coronary heart disease and cerebral thrombosis. What is the best plant protein? Soybean. If you are worried about obesity, eat more beans and soy products.
"Four" means four sentences. "There are thick and thin, not sweet or salty, three meals are four or five, and seven or eight points are full." It is not difficult to understand that coarse grains with flour and rice are salty, so eat less and eat more, and don't be too full. Eat until seven or eight points full, that is, when you leave the table, you still want to eat. There is an old saying: "If you want to be healthy, your muscles should be cold." That's the truth.
"Five" means 500 grams of vegetables and fruits. The greatest pain in life is disease, and the first evil of disease is cancer. The best way to prevent cancer is to eat vegetables and fruits regularly. The special functions of fresh vegetables and fruits can reduce cancer by more than half.
"Red" means a tomato a day, especially for gay men. One or two tomatoes a day can reduce prostate cancer by 45%.
"Yellow" refers to vegetables and fruits that can supplement vitamin A. Lack of vitamin will reduce children's immunity, and middle-aged people will get cancer and arteriosclerosis. The old man is dizzy and his vision is blurred. Carrots, sweet potatoes, old corn, pumpkins, red peppers, watermelons and other red and yellow vegetables and fruits contain more vitamin A.
"Green" means green tea. Tea is the best drink, and green tea is the best tea. Green tea contains many antioxidant free radicals, which helps to delay aging. Tea longevity means 108, and the word "tea" consists of Zhuang and 88. In any case, drinking tea can reduce tumors, reduce arteriosclerosis and prolong life.
"White" refers to oatmeal and oatmeal. Oatmeal porridge not only lowers cholesterol and glycerides, but also is especially good for diabetes and weight loss. In particular, oats pass through the stool, and many elderly people have dry stools, which is easy to cause cerebrovascular diseases. Note: Don't buy fake oats, which is harmful.
"Black" is black fungus, which is very good. It can reduce blood viscosity and dilute blood, and it is not easy to get cerebral thrombosis or coronary heart disease. 5 to 10 grams a day, which is equivalent to eating a catty of black fungus for 50 to 100 days.