First, pay attention to the importance of breakfast. Skipping breakfast will bring many hazards to the body, such as obesity, dry skin, long wrinkles, anemia, inattention, and reduced work efficiency. In addition, it will increase cholesterol, making people prone to digestive tract diseases, gallstones, cardiovascular diseases and colds. Breakfast is so important that how to choose breakfast healthily deserves everyone's serious attention. Eating breakfast healthily should follow the following three principles.
Principle 1: Meal time
Generally speaking, it is most appropriate to have breakfast 20~30 minutes after getting up, because people have the strongest appetite at this time. In addition, the interval between breakfast and Chinese food should be 4-5 hours, that is, breakfast should be eaten at 7: 00-8: 00. If you eat breakfast too early, you should increase the number of times or advance your lunch time accordingly.
Principle 2: Nutrition collocation
The basic requirements are the complementarity of the principal and the deputy, the balance between lean and lean, and the collocation of meat and vegetables. Be sure to pay attention to the following nutrients when eating in the morning.
How to eat three meals a day
Sugar: The movement of human brain and nerve cells must rely on sugar to generate energy, so you can eat some starchy foods, such as steamed bread, bread and porridge.
Protein: Whether the human body can maintain abundant energy mainly depends on the protein it eats for breakfast. Therefore, we should also eat foods containing certain animal protein for breakfast, such as eggs and meat floss.
Vitamins: This is the most easily overlooked. It is best to have some hot and sour dishes, cold dishes, pickles, vegetable salads, fruit salads and so on.
Principle 3: Precautions for breakfast
Take in enough water. At least 500 ml of water should be consumed for breakfast, which can not only help digestion, but also replenish water for the body, eliminate waste and reduce blood viscosity. Drinking a cup of light honey water or boiled water to moisten the stomach after getting up is one of the secrets of health preservation. If you exercise in the morning, you'd better drink water first, and then go out to exercise.
For those who go to work to solve their lunch, it is difficult to have a healthier lunch, which is related to the limitations of objective conditions, but it is not absolutely impossible. Experts suggest that when eating lunch, we should consciously choose the types of food, which can play a role in nutritional balance and thus reduce diseases.
Namely: choose different kinds and colors of vegetables; Food should be fresh, because fresh food has the highest nutritional value; Eat more whole grains to avoid absorbing too much saturated fat; Salt should be reduced to a minimum.
If you adhere to the above healthy diet for a long time, it will not only reduce the probability of illness, but also prolong life.
After a busy day, many people ate a sumptuous dinner, which is not right. Eat dinner correctly, eat dinner early, it is best to be vegetarian, avoid being too sweet, and prevent obesity. In addition, dinner should not be excessive.
Matters needing attention in working lunch at noon
How to eat three meals a day
Insufficient nutritional intake of pasta at noon: If you only eat a bowl of beef noodles at noon, the contents of protein, fat, carbohydrates and other three nutrients are not enough, especially some nutrients such as minerals and vitamins.
Fruit can't be lunch: many people only eat fruit at noon, which is also incorrect. Fruits and vegetables have different kinds and contents of nutrient elements, so they can't replace each other.
Eating too fast and too full is not conducive to work in the afternoon: eating too fast is not only not conducive to the digestion and absorption of food nutrients by the body, but also increases the burden of "processing" of the gastrointestinal tract, and also slows down the digestion and absorption of food nutrients by the gastrointestinal tract, thus affecting the normal exertion of mental or physical work ability in the afternoon.
People should eat less and eat more, not too much at one meal.
The normal three meals a day should be distributed like this: breakfast accounts for 30% of the whole day. To ensure the quality, it is best to eat milk, soybean milk, cakes and other foods; Lunch accounts for 40%; Dinner accounts for 30%, and the diet should be light.
People with stomach problems generally know that it is better to eat less and eat more meals. Because after illness, the digestive function declines, but the nutritional needs of the body will increase. Many nutrients are often lost due to vomiting, diarrhea, excessive intake of water or taking diuretics. The best way to solve this problem and continue to supplement nutrition is to eat less and eat more meals.
Even for people who are not sick, eating less and more meals is good for the cardiovascular system. Czech scientists studied 1400 people aged 60-64 under normal heating conditions. Among them, 668 people eat two meals a day, and 1 in every three people suffers from different types of cardiovascular diseases; 156 people divide the same diet into five parts, that is, eat five meals a day, and the total amount remains unchanged. The number of people suffering from cardiovascular diseases accounts for 1/6, which is much lower than that of people who eat three meals a day normally.