Under normal circumstances, people can meet the physiological demand for nutrients through three meals a day, and there is no need to eat snacks. But in some special cases, eating some snacks will be good for your health. Here are a few examples to illustrate: the elderly, eating some snacks properly is good for their health. Why? Because the digestive system function of the elderly declines, such as the decrease of gastric juice secretion and digestive enzyme secretion, the digestive absorption function is reduced to a certain extent. In this case, if you still eat three meals a day, you will not be able to meet the nutritional needs of the elderly. Due to the decline of digestive function, it is difficult to digest and absorb every meal for a period of time, which brings more burden to the gastrointestinal tract and often causes indigestion symptoms. If you eat 70% to 80% full every meal and feel hungry between meals, eating a little digestible and nutritious snacks can not only ensure the normal nutritional needs of the elderly, but also not cause excessive burden to the gastrointestinal tract.
One way to overcome the temptation of delicious food is to make sure that they don't appear where you can reach them. Think about it, if your desk, cupboard, desk drawer or other places are full of sour corn cakes, sweets and chocolates, you should always be ready to fight your desires. Don't forget to buy some carrots, cheese, nuts, fresh fruits, melon seeds, applesauce, yogurt and graham crackers when shopping. Keep these healthy and light snacks around you to prevent you from losing control of your mouth for a while. Part of the motivation to eat comes from the habit of eating snacks that you have formed. When you are not hungry, you will especially want to eat a chocolate cream cake or a cup of strawberries, so you should try to find your weakness. Ask yourself: "Under what circumstances would I particularly like to eat?"
The principle of eating snacks
1, don't let snacks usurp the role of master.
The nutrients needed by the human body are mainly obtained through three meals a day, and snacks can only be used as a supplement. So snacks can't be eaten without restraint. They are eaten while walking, doing homework, watching TV and chatting. Eating snacks in this way not only affects dinner, but even replaces dinner with snacks.
As we know, the work of human digestive system is regular. When you eat a certain amount of food, your stomach will feel full. At this time, we will no longer have the desire for food. After a period of time (usually 2~4 hours), the food in the stomach is basically emptied, the gastrointestinal tract will accelerate peristalsis, and the secretion of gastric juice, intestinal juice and bile will also accelerate, sending a signal to the brain that I am hungry. People will feel hungry at this time, and we need to eat. But for those children who don't leave their snacks, food keeps entering their stomachs and can't be emptied. In this way, when they have dinner, they will lose their appetite and eat little or nothing. Because they eat too little for dinner, they will be hungry again soon, so they will eat snacks again. Over time, the normal working rhythm of human digestive system is destroyed and the digestive function is disordered, which will inevitably affect their health.
2. Arrange the time to eat snacks reasonably.
Between meals, 90 am, 3 pm and 4 pm, it has been more than 2 hours since dinner time. Because children's metabolism is faster than that of adults, they may feel slightly hungry at this time. If we can let them eat snacks in moderation, it can not only prevent hunger and increase nutrition, but also not affect the eating of dinner.
3. Choose nutritious food.
Choose nutritious foods as snacks, such as milk, yogurt, fruit, cakes, floss meat, beef jerky, etc. All kinds of potato chips, dried plum, jelly and other foods have low nutritional value and are not suitable for long-term children's snacks.
Snacks are the favorite of many women. They eat when they are happy and when they are unhappy. Why is it so amazing? Psychologists believe that in nature, the mechanism of eating snacks and touching themselves is the same. The purpose of eating snacks is not only to meet the needs of hunger, but also to relieve tension and eliminate inner conflicts.
When food comes into contact with the skin of the oral cavity, on the one hand, it can transmit sensory information to the brain center through the skin nerve, resulting in a sense of comfort, so that people can eliminate their inner loneliness through contact with external objects; On the other hand, when the mouth touches food and chews and swallows, people's attention center can be shifted to tension and anxiety, and another exciting area can be generated in the feeding center of the brain, so that the tension and excitement can be suppressed and finally the body and mind can be relaxed.
It's not easy to sit in a boring office space for seven or eight hours, and you have to think about problems, so to reduce work pressure or think quickly, your brain needs to be nourished in time, and those snacks in the drawer can play a role. Rich in nutrition and relatively low in sugar and fat, it is an ideal snack for daily use. For example, low-fat cheese, biscuits containing crude fiber or ordinary chocolate biscuits, and eat less sweet bread and sandwiches. If you are not very hungry, dried fruits such as raisins, preserved apricots and figs are also good choices. In addition, there are apple slices or banana slices. These foods taste fragrant and crisp, but they are not fried, but baked at high temperature. Drying the water in the fruit will not only reduce the nutritional loss, but also reduce the fat and calories. Eating more will not lead to obesity.
1, sunflower seed: it can be beautiful. Sunflower seeds contain protein, fat, vitamins and minerals, among which linoleic acid is particularly rich. Linoleic acid helps to keep skin soft and prevent skin dryness and pigmentation.
2, peanuts: can prevent skin diseases. Vitamin B2, which is rich in peanuts, is one of the vitamins that China residents lack in their daily diet. Therefore, deliberately eating more peanuts can not only supplement the deficiency of vitamin B2 in daily diet, but also help to prevent and treat many diseases such as cleft lip, itchy eyes and seborrheic dermatitis.
3. Walnut: Ke Xiujia. Walnut is rich in auxin, which can make nails firm and not easy to crack. At the same time, walnuts are rich in plant protein, which can promote the growth of nails. Eating walnuts often helps to show the toughness of nails.
4, jujube: prevent scurvy. Jujube is rich in vitamin C and is called "live vitamin C pill" by nutritionists. Without vitamin C in the diet, people will feel tired and even get scurvy.
5. Cheese: Strong teeth. Cheese is a "rich mineral" of calcium, which can make teeth strong. Nutritionists show that an adult who eats150g cheese every day will help to achieve the goal of never aging.
6, figs: promote blood circulation. Figs contain a chemical similar to aspirin. Can dilute blood, increase blood flow, so that the brain can supply enough blood.
7, pumpkin seeds and pistachios: rich in unsaturated fatty acids, carotene, peroxide and other substances, moderate consumption can ensure cerebral blood flow, which is refined.
God is full of energy and radiant.
8. Toffee: It contains sugar and calcium. Proper consumption can replenish brain energy, make people refreshed and moisturized.
9. Chocolate: It can make people feel happy and beautiful, and it can produce the same in-vivo reaction substances as when they are in love.
10, sesame paste: It has the effects of blackening hair, moistening hair and nourishing blood. The correct eating method can prevent white hair and hair loss and make hair black and bright.
1 1, raisins: It has the effects of benefiting qi, enriching blood and caring skin, but attention should be paid to hygiene.
12, mints: can moisten the throat, remove bad breath, eliminate internal heat, and make people feel refreshed.
13, citrus, oranges, apples and other fruits: rich in vitamin C, it can slow down or block the synthesis of melanin and whiten the skin. It is an alkaline food, which can keep the blood neutral or weakly alkaline, thus having the effect of fitness and beauty.
14, beef jerky, grilled fish fillet: rich in protein, iron, zinc, etc. Moderate consumption makes the skin rosy.
15. Milk beverage: It contains one third of milk, sometimes fortified with vitamins and trace elements, and is one of the nutritious beverages.
16, Tomato: Tomato is rich in carotene, vitamin C and B vitamins. .
17. Banana: Banana is rich in potassium, vitamins A and C, and low in protein and fat.
18, red beans: can increase gastrointestinal peristalsis, reduce constipation, and promote urination. The cellulose contained in it can help to expel water and fat from the body.
19, Watermelon: Watermelon can clear away heat and relieve summer heat and quench thirst: Watermelon contains a lot of water. When you have fever, thirst, sweating and irritability due to acute fever, eat a sweet, sandy and hydrated thing, and your symptoms will be improved immediately.
20. Shatian pomelo: low in calories and rich in potassium.
2 1, celery: celery contains a lot of colloidal calcium carbonate, which can supplement the needed calcium.
22. Pineapple: Pineapple contains a lot of fructose, glucose, vitamins A, B, C, phosphorus, citric acid and protease.
23. Kiwi: Kiwi is nutritious and delicious. The sugar content in the fruit is about 13%, and the acid content is about 2%. Every100g of pulp also contains 400 mg of vitamins, which is nearly 9 times higher than that of citrus. Fresh fruit is sweet and sour, fragrant and refreshing.
24. Chestnuts: Chestnuts are rich in nutrients such as protein, fat, carbohydrates, calcium, phosphorus, iron, zinc, vitamins, etc., and have the effects of tonifying kidney and strengthening tendons, invigorating spleen and nourishing stomach, promoting blood circulation and stopping bleeding. Pregnant mothers often eat chestnuts, which can not only strengthen the body and bones, but also help the healthy development of the fetus and eliminate their own fatigue.
25. Ginseng: If you are tired to a certain extent, you may need to supplement some nutritional products with good nourishing effect, such as ginseng and tremella, which can achieve the effects of invigorating qi and promoting blood circulation, improving the nervous system and reducing fatigue.
26, boiled edamame: isoflavones in edamame can prevent breast cancer. Soybeans can also inhibit the spread of pancreatic cancer. Boiled edamame is tender and sweet, and there is no terrible processing flow.