Under normal circumstances, the nutrients needed for a day should be evenly spread among 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 calories consumed in the morning, but also provide energy for work and study in the afternoon, which can be more. Therefore, 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 "eat well early, eat well at noon and eat less at night", and this health care experience is reasonable. Breakfast should pay attention not only to quantity, but also to quality. Staple foods generally include starchy foods, such as steamed bread, bean curd, cornmeal steamed bread, etc., and some foods rich in protein, such as milk, soybean milk, eggs, etc., should be appropriately added, so that the blood sugar in the body can quickly rise to normal or exceed the normal standard, thus making people refreshed and able to work and study energetically. Lunch should be eaten more appropriately and of high quality. Staple foods such as rice, steamed bread, corn flour cake, bean curd, etc., and non-staple foods such as fish, meat, eggs, bean products, etc., and fresh vegetables should be added to keep blood sugar in the body at a high level to ensure work and study in the afternoon. Dinner should be light and easy to digest, and should be eaten at least two hours before bedtime. 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 inactive at night, eating too much is easy to overnutrition, which will also lead to obesity, and may also deposit fat on the arterial wall, leading to cardiovascular diseases, so three meals a day should be arranged reasonably. String 3
The dietary principle of scientifically matching three meals a day
People who eat three meals a day eat not only to fill their stomachs or satisfy their hunger, but also to ensure the normal development and health of their bodies. Experiments show that the protein digestion and absorption rate in food is 85% for three meals a day; If it is changed to two meals a day, and each meal eats half of the whole day's food, the digestion and absorption rate of protein is only 75%. Therefore, according to the living habits of our people, generally speaking, three meals a day is reasonable. At the same time, it should be noted that the interval between two meals should be appropriate. Too long an interval will cause a high degree of hunger and affect people's labor and work efficiency; If the interval is too short, and the last meal has not been emptied in the stomach, then eating the next meal will make the digestive organs not get proper rest, and the digestive function will gradually decrease, affecting appetite and digestion. Generally, the residence time of mixed food in the stomach is about 4~5 hours, and the interval between meals is 4~5 hours. If it is 5~6 hours, it basically meets the requirements.
◎ Biological clock and three meals a day: Modern research has proved that digestive enzymes in the human body are particularly active during the three periods of morning, noon and evening, which shows that when people eat is controlled by biological clock.
◎ Brain and three meals a day: The brain accounts for a large proportion of human energy consumption every day, and the energy supply of the brain can only be glucose, which is about110 ~145g per day. The liver can only provide about 50 grams of glucose from each meal at most. Three meals a day, the liver can provide enough glucose for the human brain.
Digestive organs and three meals a day: solid food takes about 30~60 seconds from esophagus to stomach, and stays in stomach for 4 hours before reaching small intestine. Therefore, the interval between three meals a day is 4~5 hours, which is also reasonable in terms of digestion. String 6
The choice of food in three meals: What food to choose for three meals a day, how to prepare it and how to cook it are all particular and vary from person to person. Generally speaking, the staple food and non-staple food for three meals a day should be matched in thickness, and there should be a certain proportion of animal food and plant food. It is best to eat some beans, potatoes and fresh vegetables every day. The scientific distribution of three meals a day is determined according to everyone's physiological condition and work needs. According to the amount of food, the ratio of breakfast, lunch and dinner is 3∶4∶3. If someone eats 500 grams of staple food every day, he should eat 150 grams in the morning and evening, and it is more appropriate to eat 200 grams at noon.
Scientific collocation of breakfast: Nutrition experts believe that breakfast is the most important meal in a day. Eating a good breakfast every day can make people live longer. 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. Breakfast is designed to be easy to digest, absorb and high in fiber, and it is best to take the highest proportion of raw food, which will become the main source of energy for a day.
Importance of breakfast: After long-term observation, experts found that if a person does not eat breakfast after getting up in the morning, the blood viscosity will increase, and the flow will be slow, which will lead to a heart attack for a long time. Therefore, a rich breakfast not only makes people full of energy in a day's work, but also benefits the health of the heart. Teenagers who insist on eating breakfast are stronger than those who don't eat breakfast, have stronger disease resistance, behave more prominently in school classes, concentrate and understand better when attending classes, and most of them have better academic performance. For the working class, eating a good breakfast is also a guarantee to do a good job in basic work. This is because human brain cells can only get energy from glucose, a nutrient. After a night without eating and breakfast, the blood can't guarantee enough glucose supply. After a long time, people will become tired and weak, and even have nausea, vomiting, dizziness and other phenomena, so they can't work energetically.
String 4
◎ Elements of an ideal breakfast: Under normal circumstances, an ideal breakfast should master three elements: meal time, nutrient content and balanced collocation of main and non-staple foods. Generally speaking, it is most appropriate to have breakfast after getting up for 30 minutes, because people have the strongest appetite at this time. Breakfast should pay attention not only to quantity, but also to quality. Calculated by adults, the amount of staple food for breakfast should be between 150~200 grams, and the calorie should be about 700 kilocalories. Of course, people with different labor intensity and different ages need different calories. For example, primary school students need about 500 kilocalories, while middle school students need about 600 kilocalories. In terms of food intake and calories, it should account for 30% of the total food intake and calories of people of different ages. Generally, the staple food should be starchy food, such as steamed bread, bean bags, bread, etc., and some foods rich in protein, such as milk, soybean milk, eggs, etc., should be added appropriately, and some side dishes should be added.
Scientific collocation of lunch:
As the saying goes, "full at noon, full all day." Explain that lunch is the main meal of the day. Because the body consumes a lot of heat in the morning, it is necessary to continue to work and study in the afternoon. Therefore, people of different ages and different physical strengths should account for 40% of the total calories they need every day. The staple food should be about150 ~ 200g according to the food intake of three meals, and you can choose between rice and flour products (steamed bread, noodles, big cakes, cornmeal cakes, etc.). Non-staple food is about 240~360 grams to meet the needs of human body for inorganic salts and vitamins. There are many kinds of non-staple food, such as meat, eggs, milk, poultry, bean products, seafood, vegetables, etc. According to the principle of scientific catering, several kinds are selected and eaten together. Generally, it is advisable to choose 50 ~100g of meat, poultry and eggs, 50g of bean products and 200 ~ 250g of vegetables, that is, to eat some fried dishes that can resist hunger and produce high calories, so as to keep the blood sugar in the body at a high level, thus ensuring the work and study in the afternoon. However, having a full stomach at noon does not mean overeating. Generally, you can eat until you are eight or nine minutes full. If the white-collar workers have less labor, when choosing lunch, they can choose some simple boiled stem vegetables, a little white tofu and some seafood plants as lunch collocation. String 5
Dinner-Eat less when you are close to sleep: Dinner is close to sleep time, so you should not eat too much, especially night snack. Choose foods that contain more fiber and carbohydrates for dinner. However, in general families, dinner is the only one of the three meals for the whole family to get together and enjoy family life. Therefore, for most families, this meal is cooked very richly, which is somewhat contrary to the health concept. Therefore, the adjustment is still the same as that for lunch. Vegetable juice or fruit should be provided half an hour before the meal. There should still be more than one lettuce salad plate with all kinds of sprouts at dinner. Sprouts can be wrapped in seaweed rolls when eating, and some changes can be made. The amount of staple food and non-staple food can be reduced appropriately, so that it is just an empty stomach when going to bed.
Generally speaking, most people have poor blood circulation at night, so you can choose some natural hot foods to make up for this phenomenon, such as pepper, curry and cinnamon. Cold vegetables, such as cucumbers, melons and wax gourd, are used less at night. Try to have dinner.
Finish it before eight o'clock in the evening. If it is after eight o'clock, any food will be bad for us. If you are a heavy eater, it is best to have only one kind of meat for dinner, not many kinds of meat, which will increase too much burden in your body. Please don't eat any sweets after dinner, it's easy to hurt your liver.
Respondents: 82 10 1-Dusit Band 612-91:15.
Normal people are generally used to eating three meals a day, and how to arrange three meals a day is learned. Some families have very reasonable arrangements and eat a variety of patterns, while some families' diets are as simple as ever, and the varieties are extremely monotonous. Three meals a day should not only be quantified regularly, but more importantly, it is necessary to ensure the supply of nutrition and achieve a balanced diet. String 3
Under normal circumstances, the nutrients needed for a day should be evenly spread among 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 calories consumed in the morning, but also provide energy for work and study in the afternoon, which can be more. Therefore, 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 "eat well early, eat well at noon and eat less at night", and this health care experience is reasonable. Breakfast should pay attention not only to quantity, but also to quality. Staple foods generally include starchy foods, such as steamed bread, bean curd, cornmeal steamed bread, etc., and some foods rich in protein, such as milk, soybean milk, eggs, etc., should be appropriately added, so that the blood sugar in the body can quickly rise to normal or exceed the normal standard, thus making people refreshed and able to work and study energetically. Lunch should be eaten more appropriately and of high quality. Staple foods such as rice, steamed bread, corn flour cake, bean curd, etc., and non-staple foods such as fish, meat, eggs, bean products, etc., and fresh vegetables should be added to keep blood sugar in the body at a high level to ensure work and study in the afternoon. Dinner should be light and easy to digest, and should be eaten at least two hours before bedtime. 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 inactive at night, eating too much is easy to overnutrition, which will also lead to obesity, and may also deposit fat on the arterial wall, leading to cardiovascular diseases, so three meals a day should be arranged reasonably. String 5
The dietary principle of scientifically matching three meals a day
People who eat three meals a day eat not only to fill their stomachs or satisfy their hunger, but also to ensure the normal development and health of their bodies. Experiments show that the protein digestion and absorption rate in food is 85% for three meals a day; If it is changed to two meals a day, and each meal eats half of the whole day's food, the digestion and absorption rate of protein is only 75%. Therefore, according to the living habits of our people, generally speaking, three meals a day is reasonable. At the same time, it should be noted that the interval between two meals should be appropriate. Too long an interval will cause a high degree of hunger and affect people's labor and work efficiency; If the interval is too short, and the last meal has not been emptied in the stomach, then eating the next meal will make the digestive organs not get proper rest, and the digestive function will gradually decrease, affecting appetite and digestion. Generally, the residence time of mixed food in the stomach is about 4~5 hours, and the interval between meals is 4~5 hours. If it is 5~6 hours, it basically meets the requirements.
◎ Biological clock and three meals a day: Modern research has proved that digestive enzymes in the human body are particularly active during the three periods of morning, noon and evening, which shows that when people eat is controlled by biological clock.
◎ Brain and three meals a day: The brain accounts for a large proportion of human energy consumption every day, and the energy supply of the brain can only be glucose, which is about110 ~145g per day. The liver can only provide about 50 grams of glucose from each meal at most. Three meals a day, the liver can provide enough glucose for the human brain.
Digestive organs and three meals a day: solid food takes about 30~60 seconds from esophagus to stomach, and stays in stomach for 4 hours before reaching small intestine. Therefore, the interval between three meals a day is 4~5 hours, which is also reasonable in terms of digestion. String 7
The choice of food in three meals: What food to choose for three meals a day, how to prepare it and how to cook it are all particular and vary from person to person. Generally speaking, the staple food and non-staple food for three meals a day should be matched in thickness, and there should be a certain proportion of animal food and plant food. It is best to eat some beans, potatoes and fresh vegetables every day. The scientific distribution of three meals a day is determined according to everyone's physiological condition and work needs. According to the amount of food, the ratio of breakfast, lunch and dinner is 3∶4∶3. If someone eats 500 grams of staple food every day, he should eat 150 grams in the morning and evening, and it is more appropriate to eat 200 grams at noon.
Scientific collocation of breakfast: Nutrition experts believe that breakfast is the most important meal in a day. Eating a good breakfast every day can make people live longer. 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. Breakfast is designed to be easy to digest, absorb and high in fiber, and it is best to take the highest proportion of raw food, which will become the main source of energy for a day.
Importance of breakfast: After long-term observation, experts found that if a person does not eat breakfast after getting up in the morning, the blood viscosity will increase, and the flow will be slow, which will lead to a heart attack for a long time. Therefore, a rich breakfast not only makes people full of energy in a day's work, but also benefits the health of the heart. Teenagers who insist on eating breakfast are stronger than those who don't eat breakfast, have stronger disease resistance, behave more prominently in school classes, concentrate and understand better when attending classes, and most of them have better academic performance. For the working class, eating a good breakfast is also a guarantee to do a good job in basic work. This is because human brain cells can only get energy from glucose, a nutrient. After a night without eating and breakfast, the blood can't guarantee enough glucose supply. After a long time, people will become tired and weak, and even have nausea, vomiting, dizziness and other phenomena, so they can't work energetically. String 5
◎ Elements of an ideal breakfast: Under normal circumstances, an ideal breakfast should master three elements: meal time, nutrient content and balanced collocation of main and non-staple foods. Generally speaking, it is most appropriate to have breakfast after getting up for 30 minutes, because people have the strongest appetite at this time. Breakfast should pay attention not only to quantity, but also to quality. Calculated by adults, the amount of staple food for breakfast should be between 150~200 grams, and the calorie should be about 700 kilocalories. Of course, people with different labor intensity and different ages need different calories. For example, primary school students need about 500 kilocalories, while middle school students need about 600 kilocalories. In terms of food intake and calories, it should account for 30% of the total food intake and calories of people of different ages. Generally, the staple food should be starchy food, such as steamed bread, bean bags, bread, etc., and some foods rich in protein, such as milk, soybean milk, eggs, etc., should be added appropriately, and some side dishes should be added.
Scientific collocation of lunch:
As the saying goes, "full at noon, full all day." Explain that lunch is the main meal of the day. Because the body consumes a lot of heat in the morning, it is necessary to continue to work and study in the afternoon. Therefore, people of different ages and different physical strengths should account for 40% of the total calories they need every day. The staple food should be about150 ~ 200g according to the food intake of three meals, and you can choose between rice and flour products (steamed bread, noodles, big cakes, cornmeal cakes, etc.). Non-staple food is about 240~360 grams to meet the needs of human body for inorganic salts and vitamins. There are many kinds of non-staple food, such as meat, eggs, milk, poultry, bean products, seafood, vegetables, etc. According to the principle of scientific catering, several kinds are selected and eaten together. Generally, it is advisable to choose 50 ~100g of meat, poultry and eggs, 50g of bean products and 200 ~ 250g of vegetables, that is, to eat some fried dishes that can resist hunger and produce high calories, so as to keep the blood sugar in the body at a high level, thus ensuring the work and study in the afternoon. However, having a full stomach at noon does not mean overeating. Generally, you can eat until you are eight or nine minutes full. If the white-collar workers have less labor, when choosing lunch, they can choose some simple boiled stem vegetables, a little white tofu and some seafood plants as lunch collocation.
String 8
Dinner-Eat less when you are close to sleep: Dinner is close to sleep time, so you should not eat too much, especially night snack. Choose foods that contain more fiber and carbohydrates for dinner. However, in general families, dinner is the only one of the three meals for the whole family to get together and enjoy family life. Therefore, for most families, this meal is cooked very richly, which is somewhat contrary to the health concept. Therefore, the adjustment is still the same as that for lunch. Vegetable juice or fruit should be provided half an hour before the meal. There should still be more than one lettuce salad plate with all kinds of sprouts at dinner. Sprouts can be wrapped in seaweed rolls when eating, and some changes can be made. The amount of staple food and non-staple food can be reduced appropriately, so that it is just an empty stomach when going to bed.
Generally speaking, most people have poor blood circulation at night, so you can choose some natural hot foods to make up for this phenomenon, such as pepper, curry and cinnamon. Cold vegetables, such as cucumbers, melons and wax gourd, are used less at night. Try to have dinner.
Finish it before eight o'clock in the evening. If it is after eight o'clock, any food will be bad for us. If you are a heavy eater, it is best to have only one kind of meat for dinner, not many kinds of meat, which will increase too much burden in your body. Please don't eat any sweets after dinner, it's easy to hurt your liver.
Experts say that three meals a day is unscientific and should be eaten every three hours.
"The most fashionable healthy eating habit is to care about the time of each meal, not just what food is on your plate as before." This was announced by a nutrition expert from Cambridge University in England.
Before, some nutrition experts thought that before 16 o'clock to 19 o'clock is the best time for us to eat main foods every day. However, through research, Philip, an expert from the British Dietetic Association, proved that this view is not correct, because the period before 16 is too long, which is not conducive to human health. String 1
In life, we eat three meals a day, but this lifestyle is unscientific. Others said that it is also wrong to have a dinner every three hours every day. So what kind of eating time is scientific? Nutritionists at Cambridge University in England have worked out a scientific meal time according to the law of human metabolism.
Breakfast: 7: 00 to 8: 00
Generally, we have a misunderstanding. Get up, wash and tidy up. No matter what time it is, eat breakfast step by step.
Nutrition expert: After proper morning exercise (such as running or yoga), 7 am to 8 am is the best time to have breakfast.
Extra meal: 10 o'clock
By this time, brain work has consumed 20% of the energy provided by the food you eat for breakfast, so you need to supplement some low-fat carbohydrates, such as bananas.
Lunch: 13 o'clock
This time is the lowest point of energy left in the human body, so you must eat in time and choose high-calorie foods.
Extra meals: 14 o'clock to 15 o'clock.
At this time, the amount of glucose in the human body dropped to the lowest point after lunch. So you can eat some nuts, popcorn, fresh and dried fruits and so on.
Dinner: 17 to 19.
At this time, you should have a formal dinner, so that your body can get enough energy during the next few hours of sleep. In addition, eating at this time can also make food fully digested before going to bed.
Extra meals: 19 to 2 1 point
Choose a small piece of cheese and banana, because they can help you improve the quality of sleep.