1, breakfast at 7: 00. In the morning, the sun rises slowly and the body gradually wakes up. By about 7: 00 in the morning, the gastrointestinal tract has fully awakened and the digestive system has started to operate. At this time, eating breakfast can digest and absorb food nutrition most efficiently.
2. Lunch12: 30. After noon 12 o'clock, the body needs the most energy, and the growling of the stomach is to remind everyone to eat lunch. For many people, although the lunch time is relatively short, they should still chew slowly and avoid eating while working.
3. Dinner18: 30. Dinner is best arranged between 18 o'clock and 19 o'clock. If you eat too late, you should go to bed after a while. Sleeping after food is not digested 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 fat, sweet and thick, and some lean meat and eggs with short muscle fiber and easy digestion can be eaten properly.
Extended data:
Harm of irregular eating for a long time;
Cause nutritional imbalance. Because of irregular diet, or frequent skipping breakfast, or unbalanced diet, you can't provide enough energy and nutrition for your body. Over time, it will lead to nutritional deficiency symptoms such as dry skin, anemia and cell aging. Some surveys have pointed out that people with irregular eating habits have much lower bone density than those with regular eating. For people with osteoporosis, irregular eating is one of the main reasons.
In the case of regular meals, the phenomenon of gastrocolon reflex will naturally occur in the human body, which can make defecation regular and facilitate the discharge of metabolites in the body; Such as irregular diet, skipping breakfast, etc., can cause gastrocolonic reflex disorder.
People's Daily Online-The best schedule for lunch at noon 12: 30 is the most suitable for three meals a day.
What is the time of three meals a day?
The time points of three meals a day are as follows:
Have breakfast at seven or eight o'clock in the morning. At seven or eight o'clock, the gastrointestinal tract has awakened, and the digestive system has started to operate. Breakfast can be digested with white pigment, which is beneficial to the digestion and absorption of food. Every noon 1 1 to 13 is a normal lunch time, because most people feel hungry at this time and need to replenish energy in time, and eating lunch at this time can also provide enough energy for work and study in the afternoon.
After dinner enters the gastrointestinal tract, it takes four hours to empty from the stomach, so it is best to finish dinner four hours before going to bed. For example, if you go to bed at twelve o'clock at night, you should finish your dinner at eight o'clock at the latest.
Three meals a day should be scientifically distributed in energy.
Breakfast accounts for 25-30%, lunch for 30-40% and dinner for 30-40%. Numerically, breakfast can be eaten less than lunch and dinner. However, people often fail to meet the requirements for breakfast, while they eat too much for dinner, which makes the proportion out of balance. Because after breakfast, the human body consumes a lot of energy and needs to concentrate on work and study, so people can appropriately increase the amount of breakfast.
After dinner, the amount of activity is not large, and it is easy to accumulate fat. It is best to stop chopsticks when you are seven minutes full. Seven-point fullness should be such a feeling: the stomach is not full yet, but the enthusiasm for food has declined, and the speed of taking the initiative to eat has obviously slowed down, but I habitually want to eat more, but if I withdraw the food and change the topic, I will soon forget to eat.
Correct eating time for three meals a day
1, the best time for three meals a day
What 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:
Breakfast at 7:00. In the morning, the sun rises slowly and the body gradually wakes up. By about 7: 00 in the morning, the gastrointestinal tract has fully awakened and the digestive system has started to operate. At this time, eating breakfast 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, dairy products, etc. There are also vegetables and fruits that are rich in vitamin C and can supplement dietary fiber. If you add one or two nuts, it will be more perfect.
Extra food 10:30. At about 0: 30 in the morning 10, the metabolism of the human body becomes faster, and most people often feel a little hungry. At this time, it is necessary to eat a meal to supplement energy, especially for students, office workers and other brain users, which is helpful to concentrate and maintain an efficient study and work state. You can eat a cucumber or tomato, drink half a cup of milk, 1 small bottle of yogurt, two or three pieces of dried bean curd or a handful of nuts. It is worth noting that after adding meals, lunch should be reduced according to appetite.
Lunch 12:30. After noon 12 o'clock, the body needs the most energy, and the growling of the stomach is to remind everyone to eat lunch. For many people, although the lunch time is relatively short, they should still chew slowly and avoid eating while working. It is best to follow three matching principles for a perfect lunch: First, match the thickness, and eat some millet, whole wheat, oats, etc. properly to help prevent constipation; Second, dry and thin mix, 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 black rice, black beans and black sesame seeds.
Afternoon tea 15:30. The interval between lunch and dinner is long, and by about 16 in the afternoon, 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, a cereal food, a dairy product, or a seasonal fruit, and boiled water and green tea are suitable drinks.
Dinner 18:30. Dinner is best arranged between 18 o'clock and 19 o'clock. If you eat too late, you should go to bed after a while. Sleeping after food is not digested 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 fat and sweet. Eat lean meat and eggs with short muscle fiber and easy digestion, 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.
Snack 2 1:00. Diabetic patients and people who have to do mental work at night can eat supper properly, but they must carefully choose food and control their food intake, otherwise the harm will outweigh the 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, and about 2 1 o'clock is more suitable. Eat less at midnight snack, and try not to exceed half of dinner. In terms of food selection, low-fat and digestible foods are appropriate, and easily 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 rich in nutrition to ensure a good working condition in a day.
Food arrangement: breakfast is based on staple food, such as steamed buns, steamed buns, flower rolls, sesame cakes, etc., and each person is about1~ 2 Liang. 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.
Tips: Although fried dough-strips soybean milk is a traditional food for our breakfast, we should try to eat as little fried food as possible.
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.
Tips: 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 can't afford mental work.
3. Light dinner
Nutrition goal: Dinner is the last meal in a day, so we should pay attention to lightness, choose foods that are low in fat and easy to digest, and don't overeat, so as not to burden the stomach, because after dinner, people will slowly enter a state of rest and don't need 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.
Tips: 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 style mentioned above in this article, so that our bodies can absorb the nutrition of food more effectively and achieve the healthy goal!
3, three meals a day to nourish the stomach schedule
Stomach-nourishing diet schedule
You can't save breakfast at 7: 30.
Studies have shown that frequent skipping breakfast can cause stomach diseases and duodenal ulcers as high as 36%, and it is also easy to lead to hypoglycemia and memory loss, which increases the risk of gallstones. A good breakfast should include cereals, 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.
10: 00 Get up and take a walk.
Put down your work, take a short break and do some simple physical relaxation exercises, which is 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.
11:30 Protein supplement for lunch
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, a proper amount of soup 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 a meal, so as not to cause gastroptosis or abdominal cramps.
13: 00 nap to help digestion
If you have time, you'd better take a beautiful nap. As long as it takes half an hour, you can rest your brain and distribute more circulating blood to the gastrointestinal tract to 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 eat seven minutes full, and pay attention to supplement miscellaneous grains and fresh vegetables. Because the heartbeat and blood circulation are slower during the night than during the day, gastrointestinal movement will also slow down. If you eat a lot of high-fat and high-calorie foods, your blood fat 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. Miscellaneous 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 cold. Try not to lie down or sit for a long time after a meal. 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 a meal. In addition, because the stomach is close to the abdominal wall, only a small amount of muscle and fat are wrapped around it, which makes it 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 physically weak, it is necessary to prevent cold and colds.
So, what are the taboos of nourishing the stomach?
Matters needing attention in nourishing stomach diet
1, to promote 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 the stomach. When they are depressed, even delicious food will taste the same? . Keep relaxed and happy when eating, and don't eat while talking or writing.
Let's take a look at what Xiaobian 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 follow this timetable for eating every day in life! Adhere to your health for a long time, and you will definitely improve and improve, and cheer for your health!
Nutrition goal: breakfast must be rich in nutrition to ensure a good working condition in a day.
Food arrangement: breakfast is based on staple food, such as steamed buns, steamed buns, flower rolls, sesame cakes, etc., and each person is about1~ 2 Liang. 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.
Tips: Although fried dough-strips soybean milk is a traditional food for our breakfast, we should try to eat as little fried food as possible.
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.
Tips: 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 can't afford mental work.
3. Light dinner
Nutrition goal: Dinner is the last meal in a day, so we should pay attention to lightness, choose foods that are low in fat and easy to digest, and don't overeat, so as not to burden the stomach, because after dinner, people will slowly enter a state of rest and don't need 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.
Tips: 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 style mentioned above in this article, so that our bodies can absorb the nutrition of food more effectively and achieve the healthy goal!
The Best Eating Time for Three Meals
The best time to eat three meals a day
6: 30 ~ 8: 30 breakfast
Breakfast is the first and most important meal in a day. After a night, the glycogen stored in the body is basically consumed, and energy needs to be obtained from food to prevent hypoglycemia. Therefore, we should eat a hearty breakfast, eat more foods rich in protein and carbohydrates, and of course, eat a moderate amount of fat. Although you should eat a hearty breakfast, you should avoid some foods with high calories and high fat.
11:30 ~13: 00 lunch
Lunch is a connecting link. After busy work in the morning, the energy provided by breakfast is basically consumed, and you need to continue working in the afternoon. Therefore, this lunch at noon should be supplemented with enough calories to keep people working efficiently. The calories in lunch account for about 30%~40% of the calories in a day. Food should also be diversified. First of all, staple food is necessary. In order to achieve better weight loss effect, flour and rice can be used with coarse grains as staple food, such as putting some black beans in white rice. Dishes should be accompanied by some meat dishes, but vegetarian dishes are still the mainstay.
18: 00 ~ 20: 00 dinner
Exercise less at night, consume less calories, and eating too much can easily lead to excess calories. However, the interval between dinner and the next meal is 12 hour, and it is inevitable that you will be hungry halfway. Therefore, it is best to eat some foods with strong satiety and low calories for dinner. Such as coarse grains, fruits, vegetables and other foods rich in dietary fiber.
Standard time for three meals a day
Standard time for three meals a day
The standard time of three meals a day is very important for people's health. We should not only pay attention to diet and rest, but also exercise more frequently. To maintain a healthy diet, we must be regular, not too full or hungry. Let's share the standard time of three meals a day with you.
Standard time for three meals a day 1
1, breakfast at 7: 00. In the morning, the sun rises slowly and the body gradually wakes up. By about 7: 00 in the morning, the gastrointestinal tract has fully awakened and the digestive system has started to operate. At this time, eating breakfast can digest and absorb food nutrition most efficiently.
2. Lunch12: 30. After noon 12 o'clock, the body needs the most energy, and the growling of the stomach is to remind everyone to eat lunch. For many people, although the lunch time is relatively short, they should still chew slowly and avoid eating while working.
3. Dinner18: 30. Dinner is best arranged between 18 o'clock and 19 o'clock. If you eat too late, you should go to bed after a while. Sleeping after food is not digested 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 fat, sweet and thick, and some lean meat and eggs with short muscle fiber and easy digestion can be eaten properly.
Extended data:
Harm of irregular eating for a long time;
Cause nutritional imbalance. Because of irregular diet, or frequent skipping breakfast, or unbalanced diet, you can't provide enough energy and nutrition for your body. Over time, it will lead to nutritional deficiency symptoms such as dry skin, anemia and cell aging. Some surveys have pointed out that people with irregular eating habits have much lower bone density than those with regular eating. For people with osteoporosis, irregular eating is one of the main reasons.
In the case of regular meals, the phenomenon of gastrocolon reflex will naturally occur in the human body, which can make defecation regular and facilitate the discharge of metabolites in the body; Such as irregular diet, skipping breakfast, etc., can cause gastrocolonic reflex disorder.
Standard time for three meals a day 2
Breakfast time is 7: 00, everyone. In the morning, the sun rises gradually and the body gradually wakes up. The gastrointestinal tract also wakes up, and the digestive system begins to operate. At this time, eating breakfast can digest and absorb nutritious food most efficiently. A nutritious breakfast should have at least three kinds of food: cereal food, such as noodles and rice; Animal food, such as meat, eggs, dairy products and so on; There are also vitamin C, vegetables and fruits.
Dinner time for everyone10: 30. At about 0: 30 in the morning 10, some people will feel a little hungry with the rapid metabolism of the human body, and at this time, they need to eat extra meals to supplement their energy, especially students, office workers and so on, which will help them concentrate and study hard. You can eat a cucumber or tomato, or drink some milk, 1 small bottle of yogurt, or some nuts. After adding meals, lunch should be reduced according to appetite.
Lunch time is between12: 00 and 12:30. After noon 12 o'clock, the body needs the most energy, but you should chew slowly when eating. It is best to follow three collocation principles for lunch: First, mix the thickness, such as eating millet, whole wheat and oats, which will help prevent constipation; The second is the combination of dry and thin. In addition to dry food, everyone drinks some moist soup and porridge. Third, color matching, it is best to eat enough four colors, such as white rice flour, red tomatoes, meat, green vegetables, yellow soybeans, carrots and so on.
In the afternoon, there is usually a long interval between lunch and dinner. Generally, after 3:30 pm, the glucose content in the body has decreased. You can eat some food with balanced nutrition. For example, a cereal food such as biscuits and bread, drink some dairy products or fruits, and it is best to give priority to boiled water and green tea.
Everyone's dinner time is usually around 6:30. Don't stay too late for dinner, too late and too close to bedtime. If you can't finish digestion, you should sleep. It is generally not good for your stomach, leading to various chronic diseases. Remember to eat a light dinner, eat some lean meat and eggs with short muscle fiber and easy digestion, and eat as little fat as possible; Try to ensure food diversity at dinner, such as eating more vegetables and coarse grains, which helps to consume more dietary fiber and increase gastrointestinal motility; Try to control your food intake and exercise for half an hour after meals to prevent fat accumulation.
Generally, the midnight snack time is between 21:00. Diabetic patients and people who have to do mental work in the evening can eat some supper properly, and they must carefully choose food and control their food intake. The supper time should be two hours before going to bed, and it is more appropriate to be around 2 1 point. Eat less food at midnight snack, not more than half of dinner. It is better to eat digestible food, such as easily digestible bread slices and light porridge.
The above is the correct time sequence of eating. People can't live without eating, but they can't live without eating rice, vegetables, soup and fruit, etc. But many people don't know the most reasonable order of eating many foods. As we all know, "drinking soup before meals is better than prescription". It can be seen that good eating habits have many benefits to people's health, so our friends must develop correct eating habits.
Standard time for three meals a day 3
How to arrange three meals correctly
Regular quantification is regular.
Eat three meals regularly: eat three meals at a time. The time schedule is particular. We suggest breakfast at 6: 30 ~ 8: 30, lunch11:30 ~13: 30, and dinner18: 00 ~ 20: 00. It is best to control three meals within half an hour, and the time should not be too long or too short, because it is conducive to the secretion of digestive juice and can better promote the digestion and absorption of food. And the interval between meals should be about four hours. This is because the food we eat often forms a mixture containing protein, fat and carbohydrate in the stomach, and its emptying time in the stomach is 4 ~ 5 hours.
Eat three meals in ration: Usually we take the total energy provided by three meals a day as the basis. Breakfast and dinner should be controlled at about 25% of the total energy each day, while lunch can take in a little more energy. Eating three meals in this way can provide necessary energy for our daily study and work, enhance resistance and reduce symptoms such as hypoglycemia and emaciation caused by insufficient energy.
Of course, for people engaged in some special occupations, such as heavy manual workers or night shift workers; Or people with special living habits, such as vegetarians, should make appropriate adjustments for three meals a day according to their actual needs.
Don't overeat: There is no doubt that overeating is a harmful eating behavior. Our body has adapted to eat three meals regularly and quantitatively. If this eating habit suddenly changes, such as hunger, full meal or irregular meals, it is easy to cause gastrointestinal dysfunction and symptoms such as abdominal pain, bloating, nausea, vomiting and diarrhea. So we should eat regularly and avoid overeating.