When is the best time for three meals a day? Here is a detailed introduction, so that we can eat according to these standards in our daily life, which is harmless to all aspects of our health and a healthy choice.
The best time for three meals a day:
Have breakfast at seven. In the morning, the sun rises slowly and the body gradually wakes up. By about 7 o'clock in the morning, the gastrointestinal tract has fully awakened and the digestive system has begun to operate. Eating breakfast at this time 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 and dairy products. There are also some vegetables and fruits rich in vitamin C, which can supplement dietary fiber. If you add one or two nuts, it will be more perfect.
Extra food 10:30. At around 10: 30 in the morning, the metabolism of human body becomes faster, and most people often feel a little hungry. At this time, it is necessary to eat extra meals to replenish energy, especially for students, office workers and other brain users, which helps to concentrate and maintain efficient study and work. You can eat a cucumber or tomato, drink half a cup of milk, 1 small bottle of yogurt, two or three pieces of dried beans or a handful of nuts. It is worth noting that after adding meals, lunch should be reduced according to the amount of food eaten.
Lunch 12:30. 12 after noon, the body needs energy most, and the growling of the stomach reminds everyone that it is time to have lunch. For many people, although the lunch time is relatively short, they should chew slowly and avoid eating while working. A perfect lunch should follow three matching principles: first, match the thickness, eat some millet, whole wheat, oats and so on. Properly help prevent constipation; Second, dry and wet, 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 rice, black beans and black sesame seeds.
Afternoon tea 15:30. The interval between lunch and dinner is very long, and by about 16 pm, the glucose content in the body has decreased. Eating afternoon tea in advance can avoid slowing down thinking and prevent bad emotions such as irritability and anxiety. Afternoon tea should be matched like dinner, and it is best to choose 2~3 kinds of foods with complementary functions to ensure balanced nutrition. For example, cereal (biscuits, dry bread) is mixed with dairy products or seasonal fruits, and boiled water and green tea are suitable as drinks.
Dinner 18:30. Dinner should be arranged between 18 and 19. If you eat too late, you should go to bed at once. Sleeping without digesting food 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 greasy and sweet. Eat more lean meat and eggs with short and digestible muscle fibers, 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.
Dinner 2 1:00. Diabetics and people who have to do mental work at night can eat supper properly, but they must choose food carefully and control their food intake, otherwise it will do more harm than good. Besides the digestive system, cardiovascular and cerebrovascular diseases will also be damaged. The time to eat supper should be arranged two hours before going to bed, about 2 1 o'clock is more suitable. Eat less midnight snack and try not to exceed half of dinner. In terms of food selection, low-fat and digestible foods are suitable, and digestible bread slices and light porridge are better.
2, three meals a day, how to eat the most correct and reasonable?
Nutritious breakfast
Nutrition goal: Breakfast must be nutritious to ensure a good working condition all day.
Food arrangement: breakfast is mainly based on staple food, such as steamed bread, steamed stuffed bun, flower roll, sesame cake and so on. , and everyone is about 1 ~ 2. Eat more foods rich in high-quality protein, such as eggs, milk, or cooked meat products such as ham and beef sauce. You also need to supplement a certain amount of vitamins, and you can choose to drink freshly squeezed fruit and vegetable juice, such as orange juice and carrot juice.
Tip: Although deep-fried soybean milk is our traditional breakfast food, we should try to eat less fried food.
2. A hearty lunch
Nutrition goal: lunch can ensure that the human body can have enough energy supply so that it can work better in the afternoon.
Food arrangement: Eat more high-protein foods for lunch, such as fish, chicken, beef, lean pork and bean products. Vegetables can choose a cold salad and a hot dish, with an appropriate amount of staple food, about 2-5 Liang per person.
Tip: It's best not to eat fried chicken, fish and meat for lunch, and don't eat foods with high fat content. Eat seven or eight full staple foods. Eating too much fat and carbohydrates will make people sleepy in the afternoon and unable to bear mental work.
Step 3 light dinner
Nutrition goal: Dinner is the last meal in a day, so we should pay attention to being light, choose low-fat and digestible foods, and don't overeat, so as not to burden the stomach, because after dinner, people will slowly enter a state of rest without too much energy.
Food arrangement: Dinner is mainly porridge and soup with light green leafy vegetables. If you feel hungry, you can eat a proper amount of staple food.
Tip: It is best not to eat high-fat and high-calorie foods, such as meat and cream cakes, for dinner.
Through the above introduction, do you have a new understanding of three meals a day? In the future life, we can refer to the dining methods mentioned above in this article, so that our bodies can absorb the nutrition of food more effectively and achieve the goal of health!
3, three meals a day to nourish the stomach schedule
Nourishing stomach recipe
You can't save breakfast at 7: 30.
Studies have shown that frequent skipping breakfast can lead to up to 36% of stomach diseases and duodenal ulcers, and it is also easy to lead to hypoglycemia and memory loss, thus increasing the risk of gallstones. A good breakfast should include cereal, milk, meat, bean products, fruits and vegetables. In addition, spicy food should not be eaten for breakfast, so as not to damage the gastric mucosa on an empty stomach. Eating should not be too fast. If time permits, it can last for 20~30 minutes.
Get up and go for a walk
Putting off work, taking a short rest and doing some simple physical relaxation exercises are helpful for breakfast digestion. By the way, drinking some water or eating some fruit can supplement water and vitamins, dilute blood, promote blood circulation and discharge metabolic waste.
1 1: 30 lunch protein supplement
Lunch should be supplemented with high-quality protein, such as lean meat, fish and bean products. You can drink some soup before lunch in winter, because in the case of dry food and insufficient saliva secretion, drinking soup in moderation is beneficial to digestion and absorption. After a full meal, you should stand for a while, and don't sit down, squat or bend over to avoid gastroesophageal reflux caused by high abdominal pressure. It is not advisable to walk or run immediately after meals, so as not to cause gastroptosis or abdominal cramps.
A nap helps digestion.
If you have time, you'd better have a nice nap. It only takes half an hour to rest the brain, distribute more circulating blood to the gastrointestinal tract, and promote the digestion and absorption of nutrients. But it is best not to take a nap on the table, so as not to oppress the abdomen and cause flatulence.
17: 30 Dinner should be light.
It is better to have a full meal at seven points, and pay attention to supplementing miscellaneous grains and fresh vegetables. Because the heartbeat and blood circulation at night are slower than during the day, gastrointestinal movement will also slow down. If you eat a lot of high-fat and high-calorie foods, your blood lipid will be high and your blood flow will be slower, which will not only lead to indigestion and obesity, but also increase the risk of cardiovascular and cerebrovascular accidents. Coarse grains and vegetables can not only prevent hyperlipidemia, but also increase vitamin intake, promote gastrointestinal peristalsis and prevent constipation. /kloc-take a walk at 0/9: 00 to prevent colds. Try not to lie or sit for a long time after meals. You can take a walk and do exercise, but it should be noted that it is best not to do strenuous exercise within half an hour after meals. In addition, because the stomach is close to the abdominal wall, only a small amount of muscle and fat are wrapped around it, so it is easy to catch cold. Therefore, when you go out for a walk and exercise in winter, you must keep warm and protect your waist and abdomen during exercise. Especially for the elderly and the weak, it is very necessary to prevent colds and colds.
So, what are the taboos for nourishing the stomach?
Matters needing attention in nourishing stomach diet
1, 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.
2. 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.
3. 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.
4. Keep yourself in a good mood
People's emotions are closely related to the secretion of gastric acid and the digestion of stomach. When they are depressed, will even delicious food taste the same? . Keep relaxed and happy when eating. Don't talk or write while eating.
Let's take a look at what Bian Xiao recommended for you today, and understand the timing of nourishing the stomach! If you want to be healthy for a long time, then we should strictly abide by the daily meal schedule in our life! Stick to your health for a long time, you will certainly improve and improve, and cheer for your health!
Nutrition goal: Breakfast must be nutritious to ensure a good working condition all day.
Food arrangement: breakfast is mainly based on staple food, such as steamed bread, steamed stuffed bun, flower roll, sesame cake and so on. , and everyone is about 1 ~ 2. Eat more foods rich in high-quality protein, such as eggs, milk, or cooked meat products such as ham and beef sauce. You also need to supplement a certain amount of vitamins, and you can choose to drink freshly squeezed fruit and vegetable juice, such as orange juice and carrot juice.
Tip: Although deep-fried soybean milk is our traditional breakfast food, we should try to eat less fried food.
2. A hearty lunch
Nutrition goal: lunch can ensure that the human body can have enough energy supply so that it can work better in the afternoon.
Food arrangement: Eat more high-protein foods for lunch, such as fish, chicken, beef, lean pork and bean products. Vegetables can choose a cold salad and a hot dish, with an appropriate amount of staple food, about 2-5 Liang per person.
Tip: It's best not to eat fried chicken, fish and meat for lunch, and don't eat foods with high fat content. Eat seven or eight full staple foods. Eating too much fat and carbohydrates will make people sleepy in the afternoon and unable to bear mental work.
Step 3 light dinner
Nutrition goal: Dinner is the last meal in a day, so we should pay attention to being light, choose low-fat and digestible foods, and don't overeat, so as not to burden the stomach, because after dinner, people will slowly enter a state of rest without too much energy.
Food arrangement: Dinner is mainly porridge and soup with light green leafy vegetables. If you feel hungry, you can eat a proper amount of staple food.
Tip: It is best not to eat high-fat and high-calorie foods, such as meat and cream cakes, for dinner.
Through the above introduction, do you have a new understanding of three meals a day? In the future life, we can refer to the dining methods mentioned above in this article, so that our bodies can absorb the nutrition of food more effectively and achieve the goal of health!