The golden ratio is a universal law, which can be found in architecture, music and painting. In fact, health care also follows a certain golden ratio. There is a saying in the field of nutrition that there is no bad food, only unreasonable diet. Only by mastering the balance can diet give full play to its health-preserving function.
First, in the morning, at noon and at night -3: 4: 3.
As the saying goes, "Eat well in the morning, eat full at noon and eat less at night". Although the total amount of each person may be different, the proportion distribution can refer to 3:4:3, that is, in general, the energy of breakfast, lunch and dinner accounts for 30%, 40% and 30% of the total energy respectively.
Eat enough breakfast for 30% because the body has just woken up, the appetite is not high, and the digestive ability is in a "preheating state", but it is necessary to ensure nutrition and provide the energy needed for work and study in the morning. It is worth reminding that this is the energy ratio of three meals a day, not the quantity ratio. Of course, this ratio is not static and can be adjusted according to different energy requirements. For example, people who have to work overtime at night can eat more dinner.
2. Fish and eggs -2: 2: 1 According to the recommendation of the Nutrition Society of China, each person should consume animal foods such as fish, poultry, meat and eggs every day120 ~ 200g. For the approximate ratio, please refer to the fish-egg collocation ratio of 2: 2: 1, and pay attention to the approximate ratio of all kinds of food on each floor of the dietary pagoda for a long time.
Usually try to eat more white meat (such as poultry and fish) and less red meat (such as pigs, cattle and mutton). Beef and mutton can be eaten once a week, and meat is arranged for breakfast or Chinese food. In addition, normal people had better eat an egg every day. People with dyslipidemia or obesity are advised to eat 2 ~ 4 eggs a week.