First of all, three meals a day need to be scientifically quantified. At present, the scientific ratio of food intake is 3:4:3, that is, breakfast accounts for 30%, Chinese food accounts for 40%, and dinner accounts for 30%. However, for different people, it is different because of height, weight, body mass and daily consumption. Adults need to consume about 1500-2000 calories a day (including 9 calories per gram of fat; The calorie content per gram of carbohydrate is 4 calories; Protein contains 4 calories per gram). But there are differences in gender: women need 1500-2000 calories a day on average, and men need 2000-2400 calories on average. For special people, such as pregnant women, increase the intake of protein and staple food; People with heavy workload should increase their intake of sugar and milk. Therefore, we can match our own recipes according to personal physiological conditions and work needs combined with the scientific proportion of food intake.
Arrange three meals a day reasonably. According to scientific research, generally speaking, mixed food stays in the stomach for about 5 hours, so it is better to have an interval of 5 hours between meals. The general scientific meal time is: breakfast: 7:00 ~ 8:00, lunch: 12 ~ 13, and dinner: 17 ~ 19.
The average adult breakfast accounts for 30% of the calories. According to the calculation of 2000 calories, the calorie intake should be around 600 calories. Choice of food: staple food, such as bread, steamed bread, porridge and pasta. These foods contain a lot of starch to meet the energy intake; Also need to add appropriate protein food, such as milk, soy milk, eggs, etc.
Adult lunch accounts for an average of 40% calories. According to the calculation of 2000 calories, the calorie intake should be around 800 calories. Choice of food: staple food, mainly foods containing carbohydrates. Such as rice, flour products (such as steamed bread, noodles, cakes, tortillas, etc. ). Generally around150-200g. Non-staple food, mainly foods rich in fat, protein, vitamins and inorganic salts. Such as meat, eggs, milk, bean products, seafood, vegetables and so on. Generally around 240 ~ 360 grams. According to the need, adjust appropriately.
The average adult dinner accounts for 30% of the calories. According to the calculation of 2000 calories, the calorie intake should be around 600 calories. Because dinner is close to bedtime, it is not advisable to eat too much. The choice of food should be foods rich in fiber and carbohydrates. Mainly rice, porridge, pasta, a small amount of greasy food (such as fish), vegetables, fruits and so on. Staple food can meet the needs of carbohydrates, and vegetables and fruits can meet the intake of fiber, which is beneficial to digestion.
Except for dinner (three meals a day), three meals are moderate. 10 After breakfast, properly supplement low-fat carbohydrates, such as fruits; After lunch 15, the glucose content in human body has dropped to the lowest point after lunch. So you can eat some nuts, popcorn, dried and fresh fruits and other complementary foods. It is not recommended to add meals after meals, because eating too much at dinner is not conducive to the digestion of food and is not good for the stomach.
Proper exercise and exercise every day is the premise to ensure a person's health. Life lies in exercise. Proper exercise, such as running, playing ball and walking, can increase the immune ability of human body and keep fit. Note that for people who have a lot of exercise, they should appropriately increase the corresponding required calories, and at the same time, they should formulate recipes that suit them. I believe that health will accompany you along the way.