Breakfast is the most important meal of the day. Eating a good breakfast every day can make people live longer. Eating a good breakfast means eating some foods with high nutritional value, less but better. 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 and absorb, high in fiber, and it is best to eat the highest proportion of raw food, which will become the main energy source of the day.

2. Nutritional collocation of lunch

Lunch is the main meal of the day. Because the body consumes a lot of calories in the morning, I have to continue to work and study in the afternoon. Therefore, people of different ages and different physical strengths need 40% of the total calories every day. The staple food should be about 150-200 grams according to the amount of three meals, and you can choose between rice and flour products (steamed bread, noodles, cakes, cornmeal cakes, etc.). ).

Non-staple food is about 240-360 grams, which meets the human body's demand for inorganic salts and vitamins. There are many kinds of non-staple food, including meat, eggs, milk, poultry, bean products, seafood, vegetables and so on. According to the principle of scientific catering, choose several kinds and eat them together.

3. Nutritional collocation of dinner

Dinner is close to bedtime, so you can't eat too much, especially midnight snack. Choose foods that contain more fiber and carbohydrates for dinner. However, in the average family, dinner is the only one of the three meals that the whole family gets together to enjoy family life, so for most families, everyone cooks this meal sumptuously, which is somewhat contrary to the health concept.

So the adjustment is still the same as lunch, and there should be vegetable juice or fruit supply half an hour before meals. Generally speaking, most people have poor blood circulation at night. You can choose some natural hot foods to make up for this phenomenon, such as pepper, curry and cinnamon. Cool vegetables, such as cucumber, melon and wax gourd, are seldom used at night.

4. Sleep: It is better to get up at six or seven in summer morning. Taking a nap is beneficial to the balance of qi and blood, can effectively replenish physical strength and improve work efficiency in the afternoon. It is advisable to take a healthy nap for 30~60 minutes. If it exceeds 1 hour, it may interfere with night sleep, which is often counterproductive.

The hot weather in summer consumes a lot of human body. If you often stay up late, it will increase the damage to your body. I usually fall asleep before 1 1 at night.

5. In terms of exercise, summer is the process of body excretion, blood gas goes out, metabolism is strong, and aerobic exercise can be properly carried out. It's best to stand up and walk and do some leg exercises after working for a period of time.

However, in hot weather, the cardiac output decreased significantly, and the oxygen supply capacity of various organs decreased significantly. It is best to choose a gentle way to go out, such as walking, avoiding the scorching sun and preventing heatstroke.

People's Network-Teach you scientific health: How to match three meals a day?

People's network-health care diet sleep exercise three-pronged scientific health care.