Normal people usually eat three meals a day. 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 possible and the varieties are extremely monotonous; Other teenagers skip breakfast and get hungry after two classes, which affects their study. In short, 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.
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 the experience of "eat well early, eat well at noon and eat less at night" is reasonable. Breakfast should pay attention not only to quantity, but also to quality. Lunch should be eaten more appropriately and of high quality. Eat less dinner, light and easy to digest, and eat at least two hours before bedtime.
"People are iron, rice is steel, and a meal is not hungry." For busy modern people, it has long been commonplace to skip one meal or two. Moreover, the wrong practices of diet, such as blindly dieting to lose weight, eating bad breakfast and supplementing nutrients at random, are increasingly happening to many young people, which eventually leads to anorexia, inattention, weakness, malnutrition and other consequences, and the body is getting worse. It seems that eating is really a big problem, so let's learn how to eat well.
1, how to eat breakfast?
Case study: China people always seem to ignore the first meal after getting up this morning. There are only three choices for breakfast: Xiao A is a typical old Beijing, and he must have a Chinese breakfast in a small restaurant on the street in the morning. Although steamed stuffed bun, fried dough sticks, fried liver and tea eggs are hot and comfortable to eat, wouldn't it be healthier if he had some vegetables and fruits? Xiao B advocates the simplicity and nutrition of western-style breakfast. Every day, bread, milk and juice are almost unchanged. The only worry is that there will be hidden dangers of diabetes if too much sugar is consumed. Xiao C works from 9 to 5 all day, and goes to work like a war every day. He has no time to eat breakfast at all. After a long time, he always feels that he eats more and more lunch and his weight is on the rise. How to match breakfast is more scientific?
Expert advice: it doesn't matter which form breakfast takes, what matters is the type and proportion of food. What we call a balanced diet is to ensure the diversification of food. Only by eating different kinds of different foods can we meet the various nutritional needs of the human body. If you eat a few foods for a long time, you may have an unbalanced nutritional intake. The reason for the imbalance of nutrition intake is not the food itself, but the unreasonable food collocation. Poor breakfast will affect the absorption and utilization of nutrients. Skipping breakfast is even more harmful, because the interval between breakfast and dinner the day before is as long as 15 or 16 hours, which not only affects the health of the body, but also seriously affects the efficiency of work and study in the morning. The nutrient intake for breakfast should account for 30% of the whole day.
2, the role of nutrient supplements
Case study: Julia is a fashionable woman who pursues a scientific and simple diet. One day, I learned from the book what VC, VE and calcium tablets are of great benefit to the human body. It is too difficult for me to remember which foods they exist in, so it is better to buy these nutrient supplements and eat them directly. In the long run, Julia has become more and more lazy. When she is too lazy to cook, she often takes a few pills. Can they replace the nutrition in food?
Expert advice: reasonable nutrition intake is best obtained by adjusting the variety and quantity of food, and nutrient supplements are generally suitable for those special people in specific situations. If the daily diet can no longer meet the needs of the body, you can use nutrient supplements to get it. Children, for example, are in the stage of growth and development because of the restriction of food intake and food types, and need more nutrients; Women need to increase protein, energy, vitamins and some minerals during their special physiological periods, such as menstruation, pregnancy and breastfeeding. At this time, nutrient supplements and some fortified foods can help them get through this stage better. If normal people only rely on nutrient supplements to absorb nutrition at ordinary times, they can neither get the satiety and delicious enjoyment brought by food, nor lack the main substances such as carbohydrates and dietary fiber. Therefore, nutrient supplements cannot replace the status of food.
3. Can you eat less cereal?
Case study: Phil is not fat, but she has always insisted on losing weight. But because Phil is usually a lazy guy, she never does exercise, and she can only lose weight by dieting. Vegetables and fruits can't be less, lean meat and milk can't be broken. If you want to get a good figure, you can only sacrifice staple food. Yes, the staple food is less nutritious, and eating more will grow meat. I want to say goodbye to it completely.
Expert advice: Cereals, including rice, flour and miscellaneous grains, are the main part of China's traditional diet. In the daily diet, the proportion of cereals in all kinds of foods should be the largest. It can provide enough carbohydrates and dietary fiber for human body and prevent some chronic diseases, so it should not be taken too little. If you reduce the amount of cereal and increase the fat and meat during the weight loss process, it will be even worse for your health. Because the energy and fat provided by animal foods are too high and the carbohydrate content is too low, it is not conducive to health. It is also worth reminding everyone that food intake should be balanced with physical activity. If the amount of food is insufficient and the amount of labor is too large, the body will be emaciated because of insufficient energy, resulting in a decline in physical strength. Overweight and underweight are unhealthy manifestations, which will weaken resistance and make people susceptible to certain diseases. Advise dieters not to blindly reduce the intake of staple food because of the pursuit of ideal weight.
4. Is the dietary structure of China people reasonable?
Case study: The living standard of people in China has generally improved, which is most directly reflected in people's daily diet: in big cities and economically developed areas, people's consumption of animal food has greatly exceeded that of cereals. With the decreasing physical activity of modern people, the excessive energy absorbed from food can not be well consumed and utilized. Over time, diseases such as hyperlipidemia, hypertension and diabetes come one after another. How on earth should we avoid it?
Expert's trick: People use more animal foods instead of cereals and vegetables. Animal foods have three characteristics: high protein, high fat and high energy. Excessive intake of energy, protein and fat, and low intake of carbohydrates and dietary fiber are one of the important reasons for these chronic diseases. The proportion of various foods should be adjusted to achieve a balanced nutrition. In addition, micronutrients should be supplemented in the daily diet. For example, if the human body lacks vitamins and minerals such as vitamin A, calcium and iron, it is prone to problems such as osteoporosis and anemia, which are generally not easy to be found in the early stage. In order to prevent these situations, usually eat more dairy products, carrots, green leafy vegetables, animal livers, etc., and also take corresponding nutrient supplements. In recent years, the incidence of iron deficiency anemia is also high, mainly because the synthesis of red blood cells in the human body needs the participation of iron. If the iron intake is insufficient, it will affect the production of red blood cells. The lack of red blood cells will reduce the content of hemoglobin in human body, which will eventually lead to anemia. Daily iron supplementation can consciously eat pig blood and duck blood. In a word, people in China need to adjust their diet structure, make food collocation more scientific and reasonable, adopt a balanced diet and pay attention to strengthening physical exercise at the same time, so as to promote people's health.
Make up the lesson of "Eating" (Part Two)?
After mastering the health rules of daily diet and solving the basic confusion about "eating", people may encounter some practical problems in three meals a day: what kinds of food should they eat every day? How much of each food is reasonable? What is the proportional relationship between three meals? Moreover, while paying attention to healthy eating, we should also satisfy the basic desires of taste buds. Regarding all kinds of such problems, China Nutrition Society has specially formulated the China Residents' Balanced Diet Pagoda, which conforms to the characteristics of China residents' dietary structure, and clearly explains the specific amount of daily meals and the proportional relationship between them. Then let's put all kinds of food in their proper places so as to grow healthily every day.
Every day, every meal counts.
The main foods we need to eat every day are divided into five categories. They are: 1. Cereals; 2. Vegetables and fruits; 3. Fish and eggs; 4. Milk and legumes; 5. Oils. In order to obtain a healthy and nutritious diet, the daily intake of these kinds of food should be differentiated in order to provide the normal needs of the human body. According to the order of daily intake from more to less, it is followed by cereals, vegetables and fruits, fish and eggs, milk and beans, and oil.
Cereals are the basis of diet because they mainly provide energy-supplying substances such as carbohydrates and protein, and should be eaten 300-500g per day. Eating a variety of cereals is better than eating one alone, especially when corn or sorghum is the main food, more attention should be paid to matching some other cereals or legumes; Vegetables and fruits are rich in vitamins and dietary fiber, and should be taken in large quantities every day. However, vegetables and fruits are two kinds of food after all, each with its own advantages and can't completely replace each other. Children, in particular, should not only eat fruits but also vegetables. Vegetables should be eaten 400 ~ 500 grams a day, and fruits should be eaten 100 ~ 200 grams a day.
Fish and eggs mainly provide animal protein and important minerals and vitamins, which should be treated separately when eaten. Fish, shrimp and other aquatic products are low in fat, so you can eat more, 50 grams a day. Livestock and poultry meat, especially pork, has a high fat content, so it should not be eaten more, and 50 ~ 100 grams per day is appropriate. Eggs contain quite high cholesterol, preferably no more than one per day, which should be 25 ~ 50 grams; Milk mainly includes fresh milk and milk powder, and you should eat 100 grams every day, which is equivalent to 200 grams of fresh milk or 28 grams of milk powder according to the content of protein and calcium. Some people have different degrees of gastrointestinal discomfort after drinking milk, so you can try yogurt or other dairy products. 50 grams of beans a day, specifically equivalent to 40 grams of soybeans or 80 grams of dried tofu. Oils and fats account for the smallest proportion in the daily diet, which should be 25 grams. The intake of the above foods generally refers to the raw weight of food.
Some Notes on "Pagoda"
1, live learning and use
The intake of all kinds of food recommended by Baota is an average and proportion, with the aim of pursuing a proportional balance over a period of time. We should learn and use three meals a day. The daily diet should include all kinds of food in the pagoda, and the proportion of all kinds of food should be basically the same as that in the dietary pagoda. But you don't have to eat everything according to the recommended amount of pagoda every day in your daily life. For example, if it is difficult to eat 50 grams of fish every day, it is more feasible to eat fish 2 ~ 3 times a week, 150 ~ 200 grams each time. That is, follow the general proportion of all kinds of food on each floor of the pagoda.
2, the same kind of exchange, to meet the taste
People eat a variety of foods not only to obtain balanced nutrition, but also to enrich their diet to satisfy their taste enjoyment. Eating the same food every day will inevitably lead to boredom, let alone reasonable nutrition. Each kind of food in the pagoda contains many varieties, and the same kind of food contains similar nutrients and can be replaced with each other in the diet. For example, rice is exchanged with flour or miscellaneous grains, fish is exchanged with shrimp and crab, and milk is exchanged with yogurt or cheese.
3. Reasonable distribution of three meals
We are generally used to eating three meals a day. The distribution and interval of the amount of food for three meals should match the schedule and working conditions. For breakfast, lunch and dinner, the reasonable proportion is 30%, 40% and 30%. Usually work and study in the morning are tense, so the nutrition of breakfast is more important.