1. 7 am (breakfast)
Goal: eat enough.
Eating breakfast within 1 hour after waking up is helpful to improve metabolism and health. The research results of the University of Missouri show that breakfast should pay attention to the balance of carbohydrate, fat and protein, such as adding some peanuts and berries to oatmeal, or eating whole wheat bread, dairy products and fruits.
Second, 9 a.m.
Goal: improve work attention.
At this time, drinking a cup of coffee can improve the excitement and increase attention. Green tea is a good choice if you want to drink a drink with low caffeine content. The antioxidants it contains can also promote the formation of brain cells, improve memory and improve learning ability. In addition, chewing gum can also achieve a certain refreshing effect.
3. 1 1 o'clock ~ 12 o'clock (lunch)
Objective: To alleviate hunger.
Anderson suggested drinking a cup of low-fat yogurt, which contains 15 ~ 20g of protein that can make people feel full, and then choosing the right lunch. In addition to the combination of staple food and vegetables, it is recommended to eat spinach and zucchini. It contains vitamin B6, which helps the brain to produce neurotransmitters that stabilize mood and relieve stress; Green leafy vegetables rich in magnesium can also relax blood vessels and muscles.
4. 3 pm
Objective: To prevent physical decline.
At this time, it is recommended to eat some nuts (such as almonds, walnuts or walnuts) or energy bars made of whole grains. The research results published in the American Journal of Clinical Nutrition show that moderate consumption of nuts can also make people lose weight slightly.
5. 5 pm to 7 pm (dinner)
Goal: Provide exercise energy, but prevent obesity.
If you want to exercise after work, it is best to eat some digestible carbohydrates around 5 o'clock to quickly replenish energy for your body, such as a cup of yogurt and berries. If you eat dinner normally, you should control the energy intake of dinner. You can add a little dried pepper or pepper to the dinner to taste, which can increase the calorie burning. The research results of Purdue University in the United States show that the heat generated by capsaicin accelerates metabolism and controls appetite.
6. 10 pm
Goal: Help sleep.
If you always find it difficult to sleep, ask yourself if you are hungry before going to bed. If so, I suggest drinking a cup of soybean milk before going to bed. It contains carbohydrates, which can promote the production of tryptophan, an amino acid that helps sleep. In addition, the calcium contained in soybean milk has a relaxing effect on blood vessels, so it can play an additional calming role.
Extended data:
Food choices:
1, golden breakfast-make your physical strength more abundant
The health expert's advice is breakfast. Take enough calories in the morning so that your physical strength will be evenly distributed throughout the day. At the same time, I won't eat too much for lunch and dinner, avoiding the drowsiness in the afternoon and the fat accumulation at night.
2, milk, supplement a variety of energy
Drink a cup of 240ml low-fat milk, and you will have 300mg of calcium. Calcium can strengthen bones and teeth, and a diet rich in calcium can reduce the risk of hypertension, breast cancer, ovarian cancer and colon cancer, and can also relieve PMS.
Milk is also rich in protein, vitamin A, vitamin D, vitamin B 12, riboflavin and nicotinic acid. It is very helpful to replenish the body energy and maintain vigorous energy.
3, beans, balance estrogen in the body
4, oatmeal, relieve tension and stress.
Oats are rich in cellulose, which can eliminate the stress caused by tension, keep a good mood all day, keep a good figure while supplementing body calories, add fun to sexual life and always be fresh.
5, nutritious lunch-let the body feel more acute.
Lunch is the best time of day to supplement nutrition. At this time, if you get enough nutrition, you can inject "fresh blood" into female sex.
6. Eating meat keeps women moist.
Meat food contains vitamin B2. This nutrient participates in the growth and metabolism of cells in vivo, regulates the secretion of glands and protects the function of mucosal cells. These functions all point to one goal-to keep women's vagina moist and keep the best condition in sexual life.
7, seaweed food, increase the sensitivity to sex.
The quality of sexual life is closely related to the iodine content in the body. Iodine can maintain the vitality of human thyroid and secrete thyroxine normally, thus controlling human sensitivity to sexual stimulation. All seaweed foods are rich in iodine. In order to be more sensitive to the body, eat some iodine-rich seaweed foods such as kelp, seaweed and Undaria pinnatifida at lunch.
8, preheat dinner-let the body have desires.
The function of dinner is to replenish sexual energy, cultivate ambiguous atmosphere, increase interest in sex and make the upcoming passion more abundant.
Baidu encyclopedia-scientific diet schedule