How to reasonably allocate three meals a day, three meals a day, not only to fill the stomach, but also to ensure the daily needs of the body. Three meals a day should be thick and thin, and meat and vegetables should be matched. The following is information about how to allocate three meals a day reasonably.
How to reasonably allocate three meals a day 1 First of all, we need to determine the total daily nutritional requirements according to our own purposes, so as to get the best intake according to the situation, and we need to calculate all the ages and exercise consumption. Here is the calculation formula for you:
If your purpose is normal, then the total calorie = weight (kg) ÷ 0.45x15;
If your goal is to gain muscle, then total calories = weight (kg) ÷ 0.45 x18;
If your goal is to lose fat, then total calories = body weight (kg)÷0.45X 12.
Protein's intake
It is suggested that the order of consideration for the three nutrients of total calories is protein, carbohydrate and fat.
In protein, the proportion of total heat in the whole day should be 30-35%. According to the physical condition of China people, it is suggested that the daily intake of protein should be (1- 1.2)* kg body weight) g. If your work is very tense or you do a lot of exercise, it is suggested that the intake of protein per kg body weight is the most appropriate.
Carbohydrate intake
Carbohydrates should account for 50-60% of the total calories in the whole day. Here, we suggest eating foods with high GI and low GI together, otherwise it will easily lead to a lot of fat. It is suggested to eat high GI food after exercise to restore physical fitness.
Fat intake
Fat should account for 65,438+00-65,438+05% of the total calories in the whole day. Fat is also important in the body. The role of fat is to keep the body warm, protect the internal organs and cushion the impact.
Whether you want to gain muscle or lose weight, diet is a big problem, especially the ratio of three nutrients. Let's talk about how to allocate the energy of the day.
Dietary arrangement during fat loss and muscle gain
The so-called flexible diet is mainly to make your diet more flexible. For example, if you have friends for dinner tonight, you can adjust your diet calories yourself. You don't have to cook meals to control your diet calories as before. The most important thing is the calculation of total heat.
In this way, you won't lose your right to social life and food because you want to gain muscle or lose fat. Of course, lunch dishes will no longer be just broccoli, chicken breast and brown rice.
How to reasonably allocate three meals a day 2 How to reasonably arrange three meals a day, the specific principles are as follows:
(1) The energy provided by breakfast should account for 25%-30% of the total energy of the whole day, lunch should account for 30%-40%, and dinner should account for 30%-40%, which can be appropriately adjusted according to occupation, labor intensity and living habits.
(2) In general, breakfast is arranged at 6: 30-8: 30, lunch at11:30-13: 30, and dinner at 18: 00-20: 00.
(3) Eat breakfast every day and ensure that it is nutritious, have a good lunch and a proper dinner. Don't overeat, don't eat out often, try to eat with your family and create a relaxed and pleasant dining atmosphere.
(4) Snacks, as a nutritional supplement for three meals a day, can be reasonably selected, but the energy from snacks should be included in the energy intake throughout the day.
How to reasonably allocate three meals a day 3. Introduce the recipe of three meals a day for pregnant women.
Breakfast: Stay away from "high GI" carbohydrates
Breakfast is the most important thing if you want to keep your best in the day. If you are used to eating only two loaves of white bread, you will soon feel tired. Because carbohydrates such as exquisite white bread or toast are so-called "high GI" foods, blood sugar will rise rapidly, and with the release of a large amount of insulin, blood sugar will drop rapidly, causing fatigue.
Your energetic breakfast should contain high-quality protein food, in which the whole wheat food rich in fiber is best matched at the ratio of 1: 1, plus a few slices of cucumber or tomato and 1 cup of milk or juice. These foods are rich in vitamin B and can provide sufficient vitality.
Lunch: a nutritious diet
Control the intake of starchy food. After lunch, I often feel sleepy, in fact, this may often be the cause of food. If you eat a lot of starchy food during lunch, such as rice or potatoes, your blood sugar will rise rapidly, leading to drowsiness.
At the same time, you should eat more fruits and vegetables. Don't eat too much starchy food for lunch, but eat more fruits and vegetables. Vitamin supplements in fruits and vegetables will provide energy for the decomposition of remaining carbohydrates and amino acids. Another trick, eating garlic or onions, can relieve fatigue. Because it contains propylene sulfide, it has a refreshing effect. Pepper can also make people feel excited and play a refreshing role.
Dinner: The simpler the better.
Don't eat too much dinner, because a rich and greasy dinner will prolong the digestion time, lead to excitement at night and affect the quality of sleep.