Under normal circumstances, the nutrients needed for a day should be evenly distributed among the three meals. The calorie intake of each meal should account for about 1/3 of the total calories in the whole day, but lunch should not only supplement the calorie intake in the morning, but also provide energy for work and study in the afternoon, which can be more. Therefore, three meals a day should account for 25%-30% of calories for breakfast, 40% for lunch and 30%-35% for dinner.
So, how to arrange three meals a day?
People often say, "Eat well early, eat well at noon, and eat less at night". This kind of health care experience is reasonable. Breakfast should not only pay attention to quantity, but also pay attention to quality. The staple food generally includes starchy foods, such as steamed bread, tofu, corn flour steamed bread and so on. And some foods rich in protein, such as milk, soybean milk, eggs, etc. , should be properly supplemented, so that the blood sugar in the body quickly rises to normal or exceeds the normal standard, so that people are refreshed and can work and study energetically. Lunch should be more appropriate and of high quality. Staple food such as rice, steamed bread, corn cake, tofu, etc. And non-staple food such as fish, meat, eggs and bean products. And we should supplement fresh vegetables to keep the blood sugar in the body at a high level and ensure the work and study in the afternoon. Dinner should be light and easy to digest, at least two hours before going to bed. If you eat too much dinner and eat a lot of food containing protein and fat, it is not easy to digest, and it will also affect your sleep. In addition, people are not active at night, eating too much is easy to overnutrition, which will also lead to obesity, and may also cause fat to deposit on the arterial wall, leading to cardiovascular diseases, so three meals a day should be arranged reasonably.
The dietary principle of scientifically matching three meals a day
People who eat three meals a day eat not only to fill their stomachs or hunger, but also to ensure the normal development and health of their bodies. Experiments show that the protein digestion and absorption rate in food is 85% for three meals a day; If it is changed to two meals a day, and each meal eats half of the whole day's food, protein's digestion and absorption rate is only 75%. Therefore, according to the living habits of our people, generally speaking, three meals a day is reasonable. At the same time, it should be noted that the interval between two meals should be appropriate. Too long an interval will cause a high degree of hunger and affect people's labor and work efficiency; If the interval is too short and the last meal has not been emptied in the stomach, then eating the next meal will make the digestive organs not get proper rest, and the digestive function will gradually decline, affecting appetite and digestion. Generally, the residence time of mixed food in the stomach is about 4-5 hours, and the interval between meals is 4-5 hours. If it is 5 ~ 6 hours, it basically meets the requirements.
◎ Biological clock and three meals a day: Modern research has proved that digestive enzymes in the human body are particularly active in the morning, noon and evening, which shows that when people eat is controlled by biological clock.
◎ Brain and three meals a day: The brain accounts for a large proportion of the daily energy consumption of the human body, and the energy supply of the brain can only be glucose, which is about110 ~145g per day. The liver can only provide about 50 grams of glucose per meal at most. Three meals a day, the liver can provide enough glucose for the human brain.
Digestive organs and three meals a day: solid food takes about 30 ~ 60 seconds from esophagus to stomach, and reaches small intestine after staying in stomach for 4 hours. Therefore, the interval between three meals a day is 4 to 5 hours, which is also reasonable from the perspective of digestion.
Choice of food for three meals: What food to choose for three meals a day, how to prepare and how to do it are all particular and vary from person to person. Generally speaking, the staple food and non-staple food for three meals a day should be matched in thickness, and animal food and plant food should have a certain proportion. It is best to eat some beans, potatoes and fresh vegetables every day. The scientific distribution of three meals a day is determined according to everyone's physiological condition and work needs. According to the amount of food, the ratio of breakfast, lunch and dinner is 3: 4: 3. If someone eats 500 grams of staple food every day, it is more appropriate to eat 150 grams in the morning and evening, and 200 grams at noon.
Scientific collocation of breakfast: Nutrition experts believe that breakfast is the most important meal in a day. Eating a good breakfast every day can make people live longer. Eating a good breakfast means eating some foods with high nutritional value, less but better. Because after a night's sleep, people have basically consumed the nutrition they ate the night before. Only by supplementing nutrition in time in the morning can they meet the needs of work, labor and study in the morning. Breakfast is designed to be easy to digest and absorb, high in fiber, and it is best to eat the highest proportion of raw food, which will become the main energy source of the day.
Importance of breakfast: After long-term observation, experts found that if a person does not eat breakfast after getting up in the morning, the blood viscosity will increase and the blood flow will be slow, which will lead to a heart attack over time. Therefore, a rich breakfast not only makes people energetic in a day's work, but also benefits the health of the heart. Teenagers who insist on eating breakfast are stronger than those who skip breakfast, have stronger disease resistance, perform more prominently in school classes, pay more attention in class, have stronger understanding ability, and most of them have better academic performance. For the working class, eating a good breakfast is also a guarantee for doing a good job in basic work. This is because human brain cells can only get energy from glucose, a nutrient. If you don't eat or eat breakfast all night, your blood can't guarantee enough glucose supply. After a long time, people will become tired and weak, and even have nausea, vomiting, dizziness and other phenomena, unable to work energetically.
◎ Elements of an ideal breakfast: Under normal circumstances, an ideal breakfast should master three elements: meal time, nutritional components, and balanced collocation of main and non-staple foods. Generally speaking, it is most appropriate to have breakfast 30 minutes after getting up, because people have the strongest appetite at this time. Breakfast should not only pay attention to quantity, but also pay attention to quality. Calculated by adults, the staple food for breakfast should be between 150 ~ 200 grams, and the calorie should be around 700 kilocalories. Of course, people with different labor intensity and different ages need different calories. For example, primary school students need about 500 kcal and middle school students need about 600 kcal. In terms of food intake and calories, it should account for 30% of the total food intake and calories of people of different ages. The staple food should generally be starchy food, such as steamed bread, bean curd, bread and so on. And some foods rich in protein, such as milk, soybean milk, eggs, etc. It should be supplemented appropriately and some side dishes should be added.
Scientific collocation of lunch:
As the saying goes, "full at noon, full all day." Explain that lunch is the main meal of the day. Because the body consumes a lot of calories in the morning, I have to continue to work and study in the afternoon. Therefore, people of different ages and different physical strengths need 40% of the total calories every day. The amount of staple food should be about150 ~ 200g according to three meals, and you can choose between rice and flour products (steamed bread, noodles, big cakes, cornmeal cakes, etc.). ). Non-staple food is about 240 ~ 360 grams to meet the needs of human body for inorganic salts and vitamins. There are many kinds of non-staple food, including meat, eggs, milk, poultry, bean products, seafood, vegetables and so on. According to the principle of scientific catering, choose several kinds and eat them together. Generally, it is advisable to choose 50 ~100g of meat and poultry eggs, 50 grams of bean products and 200 ~ 250g of vegetables, that is, to eat some fried dishes that are hungry and produce high calories, so as to keep the blood sugar in the body at a high level, thus ensuring the work and study in the afternoon. However, eating at noon does not mean overeating. You can usually eat until you are full. If white-collar workers have less labor, when choosing lunch, you can choose some simple boiled cauliflower, a little white tofu and some seafood plants as lunch collocation.
Dinner-eat less when you are close to sleep: dinner is close to sleep time and you can't eat too much, especially at midnight. Choose foods that contain more fiber and carbohydrates for dinner. However, in the average family, dinner is the only one of the three meals that the whole family get together to enjoy family life. Therefore, for most families, this meal is very rich, which is somewhat against the concept of health. So the adjustment is still the same as lunch. Vegetable juice or fruit should be served half an hour before meals. There should be more than one lettuce salad plate with all kinds of sprouts in it at dinner. When eating, you can wrap the sprouts with seaweed rolls, or you can make some changes. The amount of staple food and non-staple food can be reduced appropriately, so that it happens to be empty stomach when sleeping.
Generally speaking, most people have poor blood circulation at night. You can choose some natural hot foods to make up for this phenomenon, such as pepper, curry and cinnamon. Cool vegetables, such as cucumber, melon and wax gourd, are seldom used at night. Try to have dinner.
Finish it before eight o'clock in the evening. If it is after eight o'clock, any food will be bad for us. If you are a big eater, it is best to eat only one kind of meat for dinner, not many kinds of meat, which will increase the burden on your body. Please don't eat any sweets after dinner, it is easy to hurt your liver.
Experts say that three meals a day is unscientific and should be eaten every three hours.
"The most fashionable healthy eating habit is to care about the time of each meal, not just what food is on your plate as before." This was announced by a nutrition expert from Cambridge University in England.
Before, some nutrition experts thought that it was the best time for us to eat the main food every day before 16 o'clock to 19 o'clock. However, Philip, an expert from the British Dietetic Association, proved through research that this view is not correct, because before 16 years ago, the human body was hungry for a long time, which was not conducive to human health.
In life, we eat three meals a day, but this lifestyle is unscientific. Others say that it is wrong to eat once every three hours. So what kind of meal time is scientific? Nutritionists at the University of Cambridge, England, calculated a scientific meal time according to the law of human metabolism.
Breakfast: 7: 00 to 8: 00
Generally speaking, we have a misunderstanding. Get up, wash and tidy up. No matter what time it is, you should have breakfast step by step.
Nutrition expert: After proper morning exercise (such as running or yoga), 7 am to 8 am is the best time to have breakfast.
Extra meal: 10.
At this time, brain work has consumed 20% of the energy provided by the food you eat for breakfast, so you need to supplement some low-fat carbohydrates, such as bananas.
Lunch: 13 o'clock
This time is the lowest point of energy left in the human body, so we must eat in time and choose high-calorie food.
Extra meals: 14 to 15.
At this time, the amount of glucose in the human body drops to the lowest point after lunch. So you can eat some nuts, popcorn, dried and fresh fruits and so on.
Dinner: 17 to 19.
At this time, you should have a formal dinner so that your body can get enough energy in the next few hours of sleep. In addition, eating at this time can also make food fully digested before going to bed.
Extra meal: 19 to 2 1.
Choose a small piece of cheese and banana, because they can help you improve the quality of sleep.