Eating a good breakfast means eating food with high nutritional value, little but fine for breakfast. Small quantity and good quality. There is a principle of both dry and thin, and both principal and deputy are equally important. It is best to match 1 ~ 2 kinds of high-protein foods, such as eggs, milk, soybean milk, peanuts and soybeans. In real life, many people eat breakfast carelessly or even skip breakfast, which seriously violates the law of people's physiological needs.
An adequate lunch means sufficient food quality and quantity. Because of the large amount of activities in the morning and afternoon, the amount of staple food is large and the variety of non-staple food is more. There should be meat, eggs, beans and vegetables on the dining table. It would be better if there is a bowl of vegetable soup with balanced nutrition. You can eat fruit half an hour after lunch.
Dinner should be less, because there is less activity at night (excluding night shift workers) and the body needs less nutrition. Overfullness can easily lead to food accumulation and affect sleep; On the other hand, overnutrition will lead to obesity and even induce diseases. At present, the general situation is that people are busy with life and work. They often have a poor breakfast, take a quick bite at noon, go home for a big meal at night, and then fall asleep. In the long run, it is easy to cause various diseases. We must get rid of this bad habit.
Have a proper diet
We must eat scientifically, including strict requirements and regulations on the time, quantity, variety, place and speed of eating. On the one hand, it ensures the body's need for nutrition, on the other hand, it maintains the function of human digestive organs from being harmed.
Fixed time interval
There should be a fixed time for eating three meals a day to ensure that the digestive organs operate regularly, so that food can be digested, absorbed and transported in an orderly way in the body. Traditionally, three meals a day are stipulated because the interval between two meals is 5 ~ 6 hours, which is just in line with people's physiological state. Because after food enters the stomach, it usually takes 4 to 5 hours to empty, and after about rest 1 hour, it enters the best working state; If you have two meals a day, the interval is too long, it is easy to have hunger and contraction of the stomach, and many problems will occur in your body. According to the traditional dietary structure and eating habits in China, breakfast should be arranged at 7 o'clock, Chinese food 12 o'clock and dinner at 6 o'clock. In this way, whether you go out or not, don't disturb your habits and keep your digestive organs working in the best condition. However, in real life, some people eat whenever they want, eat whenever they want, and eat more happy things close to their stomachs. Otherwise, they will not eat or eat less, and snacks will not leave their mouths. Eventually, their digestive function will be seriously damaged, and they will regret suffering from chronic gastrointestinal diseases.
quantify
The amount of food to be eaten per meal should be determined according to the amount of nutrients contained in the food. Too little food will cause malnutrition, too much food will increase the burden on digestive organs, and too much nutrition will cause obesity. Therefore, the amount of food eaten per meal should be moderate, and it is better to be full.
Not a partial eclipse
The choice of food varieties is not determined by personal likes and dislikes, but needs the catering and diversification of nutrition, and those "special treasures" who are picky eaters cannot be indulged blindly; People with partial eclipse habits must make efforts to correct and prevent malnutrition.
Don't eat too much
At any time, remember not to overeat for a moment, especially when eating with an empty stomach, otherwise it will cause digestive dysfunction and indigestion, which will seriously lead to diseases such as bloating, gastroenteritis and pancreatitis, and even many people will die because of overeating.
Fast food is not hot food.
When eating, you must chew slowly. Too hot food will burn your esophagus.
Reasonable food processing
Reasonable processing is to reduce the loss of nutrients during unreasonable processing.
Staple food processing
Some nutrients in wheat grains are mostly distributed on the grain surface. Therefore, the finer the processing, the more nutrients are lost. Therefore, you can't blindly pursue polished rice and refined flour when buying grain, but it is better to mix fine with fine. Vitamins and inorganic salts contained in rice flour are easily soluble in water. The longer the soaking time, the more times of digging rice and the more nutrient loss. In order to prevent vitamin damage, rice must not be scalded with boiling water. When food is found to be contaminated by mold or chemical fertilizer, it should be handled carefully before eating.
Different processing methods of staple food products have a great influence on the loss of nutrition, so rice is suitable for steaming and stewing, not fishing. Adding alkali to porridge will destroy vitamins. It is better to steam and bake pasta as much as possible. Cooking noodles will cause half of the vitamins to be lost. For fried dough sticks or oil dumplings, vitamin B 1 is almost completely destroyed due to alkali and high temperature.
Processing of non-staple food
The processing of non-staple food is mainly to prevent the loss of vitamins and inorganic salts. Vitamins B and C in vegetables are not only soluble in water, but also resistant to temperature and easy to be oxidized. Special attention should be paid. Wash the vegetables first, then cut them. Don't soak vegetables in water for a long time to prevent excessive loss of vitamins. Don't chop the vegetables too much. Stir fry quickly after cutting. When cooking, the dishes are easy to put in after the water is boiled, and the cooking time is not easy to exceed 1 minute. Cooking is the best and most commonly used method. In addition to the little loss of vitamin C, cooking is fast and fast, but salt should be put early to prevent it from being immature and juicy. Starch thickening can thicken soup and stick to vegetables, which has the function of protecting vitamin C. When cooking, it can be hung and fried to protect nutrients, so that raw materials are not in direct contact with oil, and the loss of nutrients is less.
Rational use of seasonings
Adults consume about 3 ~ 10g of salt every day. Excessive intake will not only increase the burden on the kidneys after eating, but also increase the incidence of hypertension. At present, the daily consumption of salt per capita in most areas is higher than the prescribed standard. Therefore, we should pay attention to reducing the amount of salt when cooking. Soy sauce is easily contaminated by aflatoxin, which is not good for health. For safety reasons, it is best not to use soy sauce with white acid, especially cold salad. Adding proper amount of vinegar during cooking can reduce the damage of vitamins and promote the absorption of calcium. Too much is easy to hurt the kidneys and teeth, which is not good for the bones and muscles. You can't cook with bronze. Cooking with wine can remove foul smell and other odors, and yellow wine is generally used. When cooking, be careful that the oil temperature is not too high and use less animal oil. Repeated high-temperature frying of oil will produce carcinogens. Don't use spicy old oil to prevent poisoning after eating.