After exercise, it is generally advisable to eat within 30 minutes. The research shows that subjects eat after 15-30 minutes after exercise, and consume less energy than waiting until 1 hour after exercise. Not only that, but also pay attention to the choice of food After exercise, you can drink milk, eat more fruits and vegetables, or eat lean meat. But pay attention to reduce the intake of fat, especially saturated fatty acids, and don't eat desserts and hamburgers.
Diet arrangement:
Nutrition experts believe that breakfast is the most important meal of the 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. That's because after a night's sleep, the nutrients in the brain are basically used up, so breakfast needs to supplement the consumption of the brain. 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.
Eat some fried dishes that can resist hunger and produce high calories at lunch, 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.
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 gets together to enjoy family life, so for most families, everyone cooks this meal sumptuously, which is somewhat contrary to the health concept. So the adjustment is still the same as lunch, and there should be vegetable juice or fruit supply half an hour before meals.