It is best to keep the ratio of 3:4:3.

If the evening is long, you can eat more.

The three nutrients must meet the standards to maintain the normal operation of the body and avoid blindly controlling fat intake.

Breakfast is usually eaten half an hour to an hour after getting up.

Today's breakfast sample is:

3 pieces of whole wheat bread (porridge, cereal, etc. Can be used instead)

Yogurt 1 cup (about 200ml, which can be replaced by other dairy products such as milk, and the beverage blended with milk essence has no nutrition).

The lunch schedule is as follows

Rice (about 250g)

Braised chicken wings (beef and fish can be used instead, mainly protein, and animal offal can also be used, but pay attention to the amount)

Baked cucumber slices (150g, or other seasonal green vegetables to ensure vitamin and fiber intake)

Afternoon meal is usually fruit.

Most people's exercise time is in the afternoon, so they can eat some high-sodium fruits for lunch.

The most ideal thing is bananas.

Potatoes also contain a lot of sodium, but they bring extra starch (glucose), so they are not recommended.

Many people like to eat nothing at night, which is very incorrect. Actually, you can eat less for dinner, but you can't help it.

Today's dinner samples are as follows.

Rice (a small bowl is about 150g (2.5 tablespoons))

Stir-fried Volvariella volvacea with green vegetables (240g, or other fungi mixed with green vegetables)

Stir-fried pork slices (120g, or other semi-meat dishes)

Three nutrients:

Among the three nutrients, carbohydrate, protein and fat, only fat and carbohydrate are the energy sources for human activities, and only when people are hungry for a long time or lack energy supplement, protein will be decomposed into energy sources.

Carbohydrate: According to the molecular size, it can be divided into three forms: monosaccharide, disaccharide and polysaccharide. After the human body ingests carbohydrates through diet, it breaks them down into glucose and liver sugar, which are stored in muscles and liver. Generally, the human body contains 300-350g liver sugar, and 1g sugar can generate about 4 calories.

Protein: protein in the human body is mainly composed of 20 kinds of amino acids, 9 of which are essential amino acids that the human body can't synthesize or under-synthesize and need to be supplemented by food intake; In addition, 1 1 species are called non-essential amino acids. Protein must undergo complex chemical reactions and energy conversion to produce glycogen or glucose as energy source, and 1g protein can produce about 4 calories.

Fat: It can be divided into four categories: fatty acids, triglycerides, phospholipids and steroids. 1 g fat can produce about 9 calories, which is twice as much as carbohydrates and protein. Therefore, it is a very important energy source for human body.