Lv Peiwan, Deputy Director of Henan Provincial Committee of Traditional Chinese Medicine Health Care
This sudden epidemic has disrupted everyone's life rhythm, and many people's eating habits have changed, from three meals a day to two meals a day. In fact, the diet of two meals a day was respected by many people before the outbreak, such as "no food after noon" and "eight-hour diet", all of which advocated eating only two meals a day. Some people suggest that eating only two meals a day is to follow the diet of the ancients for health care ... Others ask that although they only eat two meals, they are all rich and don't feel hungry at other times. Is this harmful to health?
Two meals a day is not the "health wisdom" of the ancients.
How many meals did ancient people eat? According to historical records, before the Qin and Han Dynasties, ordinary people had two meals a day. In the book Mozi during the Warring States Period, it was mentioned that soldiers ate two meals a day. The first meal is called "fried rice". They eat before nine o'clock. The second meal is called "Nian [[sūn] food" and is eaten around four o'clock in the afternoon. The first meal is the main one, supplemented by the second meal. At this time, two meals a day is not for "health care", but because of the low grain output and the time-consuming and laborious cooking, it is difficult for ordinary people to guarantee three meals a day. At the same time, the nobles generally implemented the "three meals system". For example, Zhou He has the same diet as ordinary people, while in Japan and China, there are two kinds of diets, namely Chinese food and dinner.
During the Qin and Han dynasties, with the development of productive forces, the living standard improved and the society was relatively stable, and the diet changed from two meals a day to three meals a day. In the Tang and Song Dynasties, the pattern of three meals a day has been formed, and lunch has become the most important meal, which is very similar to the current diet concept. However, China has a vast territory, and its natural conditions, especially lighting conditions, vary greatly, resulting in uneven development. Coupled with the war, this law has not been fully determined. Therefore, some places have three meals a day, and some places have two meals a day, such as "three in the south and two in the north" recorded in "Clearing banknotes"; Even in the same place, there are three meals a day at some times and two meals a day at other times. For example, three meals a day in summer with long light hours and two meals a day in winter with short light hours. It can be seen that two meals a day is not the "health wisdom" of the ancients.
Three meals a day meet the nutritional needs of most people.
Fan Zhihong, an associate professor at the College of Food Science and Nutritional Engineering of China Agricultural University, said that from the perspective of nutritional intake, three meals a day is more in line with the physiological needs of most people. She explained that modern people have long working hours, fast pace of life and great pressure, so they can't "rest at sunset". If you work and live according to the current schedule, simply erase the dinner and eat nothing after five o'clock in the afternoon. There is only one possibility: your health is getting worse and worse. People may become thinner, but they will be depressed, weak, have low resistance and have a dim face. This is because people's breakfast is often of low quality, and lunch is made up in the canteen or fast food restaurant. Dinner is the most important meal in most China people's day. It is "grand" and consumes the most nutrition, accounting for about 40% of the body's nutritional supply. If it is cancelled suddenly, the nutritional supply of the body will suddenly drop, without necessary nutrition, people's physical strength, energy and resistance will be difficult to support, and skin and blood will not be maintained. In the long run, it will not only be difficult to get health, but also bring diseases.
Special circumstances "vary from person to person"
1. manual labor. Food is the source of human energy and the substance that supports human activities. Physical activity is intense and takes a long time, and the human body consumes a lot of energy. Therefore, we must eat enough food for external supply. Therefore, such people should eat at least three meals a day and have sufficient energy intake. If the consumption is too large, or there are night shifts that need to extend the working hours, you need to eat four meals a day. For people who have a leisurely life and little activity, two meals can meet their needs.
2. age. Young adults generally have good spleen and stomach function and strong digestion and absorption ability, and three meals a day will not burden the stomach; With the increase of age, the spleen and stomach function of middle-aged and elderly people declines, and some people are prone to abdominal distension and insomnia after meals. We can eat two meals a day, or we can add meals in Japan and China, and adopt the mode of eating less and eating more.
3. Food calories. Some people prefer foods with high calorie, high protein and high fat, which are relatively more difficult to digest. Therefore, the satiety time is long and the energy supply is sufficient, so two meals can be considered to be eclipsed; Some people eat food with low oil, low salt, low calorie and low protein. The food is digested quickly and the energy can't keep up, so they should be supplemented in time.
4. location. China has a large span from north to south. In the south, the sunshine time is generally longer, and people's activity time is longer, which is more suitable for three meals a day. The relative sunshine time in the north is short. If you have short activities during the day, you can consider eating two meals.
There is a best way to make both meals pale.
If you have developed the habit of eating two meals a day, or if you need two partial meals for some reason, you can also get health benefits by choosing the correct operation method. Fan Zhihong suggested that normal people who want to eat only two meals a day can refer to the following timetable:
Get up at 5: 00, drink some water, eat an apple, replenish some energy, and have proper physical exercise. Around 6 o'clock, make a big breakfast, and make sure there are good meat and good dishes, at least three dishes. At 7 o'clock, wake up the whole family for breakfast. Go out to work at 8 o'clock. Have lunch normally at noon, eat half a catty of fruit and drink half a catty of yogurt before 5 pm. Go to bed at 9 pm.
Sticking to this diet, breakfast is not "make do", and supplementing fruit and yogurt in the afternoon can basically make up for the nutritional loss of not eating dinner. Nutrition is not less than three meals a day, eating well at breakfast, not greasy at night, improving nutritional balance and better health. It should be noted that it is very important to fall asleep at 9 o'clock, otherwise hunger will make you unbearable and induce you to eat foods high in sugar, oil and starch. ▲