Three meals a day is very important. For people living in big cities, it is difficult to arrange three meals a day reasonably, especially during the long holiday such as National Day, the life rules are disrupted and the normal three meals a day are affected. And experts point out that how to eat scientifically with three meals a day is very important for everyone's health. It is understood that with the improvement of living standards, the so-called "four highs" patients such as hypertension, hyperlipidemia, hyperglycemia and high blood viscosity in cities have shown an obvious upward trend in recent years, and they are getting younger and younger. A common symptom of China's "Four Highs" is that weight gain leads to obesity. Yu Kang, deputy chief physician of the Clinical Nutrition Department of Peking Union Medical College Hospital, pointed out in an interview with this reporter a few days ago that an important reason for the increase of "four high" patients is the unhealthy lifestyle characterized by bad eating habits. At present, for those urban office workers, how to arrange three meals a day scientifically and reasonably has become a very important topic. Breakfast: Give you a good start. In fact, most people know the importance of breakfast to health, but the pace of life and work of modern urbanites is accelerating, and breakfast is easily ignored by some office workers. Especially for some young people, the importance attached to breakfast is far from enough. Because most of the day's work and study are concentrated in the morning, it needs to consume a lot of brain and physical strength, and of course it needs to provide enough nutrition and energy, so breakfast should be placed in a more important position in the lifestyle. Under normal circumstances, office workers rely on breakfast to provide enough calories and nutrition to complete the work from morning to noon for three or four hours. If you don't eat breakfast for a short time, you can't see the impact on your health. If you start your morning work and study on an empty stomach for a long time, it will be harmful to your health. According to expert analysis, the energy needed by human body mainly comes from sugar, followed by the decomposition and oxidation of fat. On the first day, the interval between breakfast and dinner was long, and the stomach was empty. If you don't eat breakfast, your blood sugar will continue to drop, leading to confusion, unresponsiveness and listlessness. In addition, skipping breakfast can easily lead to gallstones. Therefore, Yu Kang emphasized the importance of eating breakfast. Generally speaking, the nutritional content of breakfast should account for more than 1/3 of the nutritional content of the whole day. Generally speaking, sugar is the main ingredient, but also protein and vegetables. So how should I eat breakfast? According to experts, although people's age and physical condition are different, the requirements for breakfast are basically the same, that is, breakfast should be reasonably matched to meet the nutritional needs of the human body. Breakfast should also include staple food, including non-staple food. Steamed food is the best staple food. Non-staple foods include meat, vegetables, eggs and milk or juice. Try to eat less fried food. If you eat eggs or milk instead of staple food in the morning, it may affect the absorption of protein in these foods. So breakfast must have a staple food. Lunch: Nutrition should be reasonable. At present, for office workers and primary and secondary school students in big cities, because their families live far from their work units, they seldom go home for lunch. Many people make do with lunch, which should account for 40% of the whole day's calories. Our reporter saw in the food court on the fifth floor of Shuang 'an Shopping Mall in Beijing that it was almost full at noon. Judging from the clothes, most of them are office workers and primary and secondary school students in nearby office buildings. According to the staff of the food street, lunch is the most popular time for customers, and it is usually eaten by people who go to work and go to school nearby. After all, the sanitary conditions here are relatively secure and economical, and naturally many consumers patronize. The reporter noticed that most diners chose buns, wonton, noodles, fried rice and so on. A student surnamed Li told this reporter that many students are very nervous when they go home for lunch, because their homes are far from school, and they can only make do with it at noon, from fried noodles, box lunch, cold rice noodles and fried rice to jiaozi, taking turns to eat. But experts pointed out that there are only buns, wonton, noodles and so on. It's lunch Although the heat supply can basically reach the standard, the proportion of high-quality protein is low, and micronutrients such as calcium, zinc, vitamin A and vitamin C are obviously insufficient. People must set aside enough time to have a good lunch, and should pay attention to improving the quality of their diet and eat more high-protein foods, such as fish, chicken, lean pork, beef, mutton, aquatic products and bean products. Because the high quality and high protein in this kind of food can increase tyrosine in the blood, keep the brain sharp, and play an important role in enhancing understanding and memory function. Yukang reminds consumers that if they eat rice, noodles, bread and desserts rich in monosaccharide, disaccharide and starch for lunch, they will feel tired and find it difficult to concentrate at work. In addition, it is best not to eat convenient food for lunch, such as instant noodles and western-style fast food. These foods are too simple, low in nutrition and unbalanced, which may have adverse effects on human health. If lunch is too simple, it is best to eat 1 ~ 2 fruits at 3 ~ 4 pm to increase vitamins, dietary fiber and other nutrients. Dinner: Eating more and eating less is suitable for people. Relevant people said that high-fat and high-protein foods should be avoided in the dinner diet, because these foods will not only affect night sleep, but also easily lead to obesity. Foods rich in vitamin C and crude fiber can not only help digestion and prevent constipation, but also supplement cellulose and trace elements needed by human body, prevent arteriosclerosis, improve blood circulation and benefit human health. Eating foods rich in carbohydrates, such as noodles, bread, rice and sweets, can make tryptophan in the blood that cannot be absorbed by muscle cells enter the brain and convert it into serotonin with sedative effect. Because tryptophan not only has the effect of sleeping, but also can reduce the pain and sensitivity of the body. However, at present, many office workers do not pay much attention to breakfast and lunch, and most of them want to use dinner to supplement the "deficit" of the day. Dinner often becomes the "first of three meals" for office workers, but evening is the time when they have the least exercise opportunities in a day. Moreover, due to the decrease of basal metabolic rate in the body, if you eat a lot at this time, the calories will not be metabolized normally, which will be converted into fat storage in the body, which will easily lead to "four highs"-hypertension, hyperlipidemia and hyperlipidemia. Experts pointed out that on the basis of paying full attention to breakfast and lunch, office workers should not overeat or cram for dinner. Dinner is mainly low-calorie and seven-point full, increasing the amount of vegetables. However, some other experts pointed out that "eat less dinner" cannot be generalized, and it depends on different people's situations. In general, "eating less at dinner" is based on going to bed early, because overeating at dinner will increase the burden on the digestive system, interfere with the inhibition of the cerebral cortex and hinder sleep. However, for students, teachers, doctors and other mental workers, because most of them have the habit of burning the midnight oil at night, they should not only eat less dinner, but also supplement some midnight snacks appropriately. Otherwise, often staying up late and starving will not only affect the quality of sleep, but also produce gastrointestinal diseases and hypoglycemia symptoms, which is not good for your health. Therefore, people who need to work and study for a long time at night must eat enough at dinner and eat well in dietary taboos. This is an important concept in Chinese medicine, because any food has cold, heat and coldness, and they will contain each other. With a good match, the effect can be doubled; Improper collocation will reduce the absorption of food nutrients and even cause toxic reactions. ● Wash eggs with soybean milk: Mucinous protein in eggs will combine with trypsin in soybean milk, thus making food lose its due nutritional value. ● Tea boiled eggs: In addition to alkaloids, tea also contains acidic substances. The combination of these compounds with iron in eggs will stimulate the stomach accordingly, which is not conducive to digestion and absorption. Tea eggs are one of the traditional foods in China. They can be used as meals and snacks in leisure time, which are both practical and interesting. However, this is an inappropriate way to eat, which is against health and far from being a healthy food. ● Roast beef with potatoes: Because the concentration of gastric acid required by these two foods is different, it is bound to prolong the retention time of food in the stomach, thus prolonging the digestion and absorption time of the stomach and increasing the gastrointestinal burden. ● High protein plus strong tea: Some people like to drink strong tea often after eating a lot of high protein foods such as meat, seafood and shellfish, mistakenly thinking that drinking strong tea can remove high fat and help digestion. In fact, on the contrary, the combination of tannic acid and protein in tea will produce astringent protein. It makes people's digestive system and excretory channels uncomfortable, slows down the peristalsis of large intestine and small intestine, and prolongs the retention time of feces in intestine, which is one of the factors causing constipation, and also increases the risk of toxic substances and carcinogens being absorbed by human body. ● Eat milk with oranges: Eating milk with acidic fruits such as oranges, or eating oranges just after drinking milk, will invisibly combine protein in milk with fruit acid vitamin C in oranges, which will affect digestion and absorption, and also cause abdominal distension and abdominal pain. ● Eating carrots while drinking: Beta carotene and alcohol enter the human body at the same time for a period of time, which is easy to produce pathogenic toxins harmful to human health in the liver and is a risk factor for inducing various liver diseases. ● Long-term consumption of vegetable oil: peanut oil and corn oil are mixed with strong carcinogen aflatoxin. Cottonseed oil contains gossypol, which is easy to cause chronic poisoning. The erucic acid contained in vegetable oil is also harmful to the health of patients with hypertension and heart disease. So we should change the habit of eating vegetable oil for a long time. When cooking food, you might as well increase the use of animal fat. In general, it is best to use 1 part vegetable oil and 0.7 part animal fat. A reasonable diet is to choose a variety of foods, so that the nutrients contained are complete and the proportion is appropriate to meet the needs of the human body. 1. Coarse grains should be matched with flour and rice: a reasonable combination of coarse and fine grains can improve the flavor of food, help supplement various nutritional components, and also improve the nutritional value and utilization rate of food. 2. The types of non-staple foods should be diversified, and meat and vegetables should be matched: meat, fish, milk, eggs and other foods are rich in high-quality protein, and various fresh vegetables and fruits are rich in vitamins and inorganic salts. The combination of the two can cook a variety of delicious dishes, which are not only nutritious, but also stimulate appetite, which is beneficial to digestion and absorption. 3. Matching of staple food and non-staple food: staple food refers to food crops mainly based on carbohydrates. The staple food can provide the main heat energy and protein, and the non-staple food can be supplemented with high-quality protein, inorganic salts and vitamins. 4. Lean diet: The staple food should be lean and lean according to the specific situation, which can increase satiety and help digestion and absorption. 5. Adapt to seasonal changes: the diet in summer should be light and refreshing, and hydrochloric acid food should be appropriately increased to increase appetite and supplement salt loss caused by sweating. Winter meals can appropriately increase oil content and heat energy. The methods of preparing a reasonable diet are as follows: ① According to the specific situation (such as gender, age and labor intensity), determine the daily total energy and nutritional requirements. (2) According to the proportion of carbohydrate (60% ~ 70%), fat (20% ~ 25%) and protein (10% ~ 15%) in the total daily heat energy, calculate their requirements respectively. (3) After determining the nutrients needed every day, plan the daily meal according to the nutrients contained in the food. (4) Determine the daily staple food supply and non-staple food quantity according to the economic and supply situation. ⑤ Finally, the nutritional content of all foods is calculated and compared with the supply standard. If the difference is within 10%, it meets the requirements.