Have you noticed the eating habits of modern people: in the morning, you are in a hurry, consciously or unintentionally, and finish the most important meal of the day with two bites; At noon, the smell of working meal filled the whole office, so I couldn't watch others find a place to eat casually, so I wronged myself to swallow the working meal, so whatever it was, I solved the lunch in five minutes. In the evening, people always try to make up for the loss of physical strength and nutrition in a day, so they often choose some foods with high fat and calories and eat a lot. For business people, dinner is more important than any meal, because many social activities are held in the evening, and most of the time this kind of social activities can not be completed in an hour or two, sometimes even all night, so alcohol and tobacco are inevitable and seriously affect health.
Breakfast-take 24-hour energy essence.
Are you a person who doesn't like breakfast? And often distracted and depressed? This is because after a night of digestion, the human body has almost consumed the dinner it had the day before, and its blood sugar index is low. At this time, if you don't eat breakfast to supplement energy, you will make the brain cells with glucose as energy source less energetic, and people will have symptoms such as fatigue, difficulty in concentrating, memory loss and so on, and be slow to respond. At the same time, after overnight digestion and absorption, the viscosity of platelets in human blood increases, the blood viscosity increases, and the blood flow is slow, which obviously increases the risk of stroke and heart disease.
For women who love beauty, skipping breakfast will also become a nemesis to stay young. If you skip breakfast, your body will use the glycogen and protein stored in your body. Over time, it will lead to dry skin, wrinkles and anemia. If you don't eat breakfast, your body will demand more Chinese food according to your physiological needs, so you must eat a lot of Chinese food. However, people all know that it is precisely because of this habit of overeating that thousands of big fat people have been developed. In addition, skipping breakfast is easy to cause enteritis. People who don't eat breakfast, because of hunger, are bound to eat a lot, and the digestive system is overburdened for a while, but skipping breakfast disrupts the activity law of the digestive system and is prone to gastrointestinal diseases.
After understanding the importance of eating breakfast and when is the best time to eat breakfast, what is the best thing to eat for breakfast now? Here is a simple weekly breakfast plan for your reference.
In addition, eating breakfast after getting up is easy to indigestion, and it is generally better to eat it 20 to 30 minutes after getting up. For people who have the habit of getting up early, it is best to arrange breakfast after 7 o'clock. Office workers should not eat too fast because they are in a hurry, so as not to damage the digestive system. Breakfast should also be timed, otherwise it will affect digestion and absorption. The food eaten after breakfast cannot replace breakfast, so it is unscientific to skip breakfast by adding meals. Lunch-if you don't eat well, don't insist.
As the old saying goes, you should eat seven points full and be full at the same time. Therefore, having a full lunch does not mean eating without restraint and leaving room for your stomach, which is also scientifically based.
Miyazaki Hayao's work Spirited Away tells a story: Chihiro, a little girl, came to a strange town with her parents. Her parents were attracted by the delicious food in the restaurants in the town. They couldn't stop eating until they were turned into livestock by magic, so Chihiro began to save their parents. At that time, when I saw this work, I only felt ridiculous and bizarre, but now I think Miyazaki Hayao is not fictional. Yes, we are gradually falling into the trap of overeating. I didn't have time to eat breakfast, and I was hungry at noon, so I went to the restaurant or canteen to eat with an open stomach, feeling that I had to eat two meals at a time. In a buffet or canteen, faced with abundant food, you can't resist the temptation to pile plates to the limit. At business banquets, foods that are painted with bright oil in order to look beautiful flood into our stomachs. In order to save time, we went to fast food restaurants and used fried food and large drinks to kill our stomachs. At the computer desk, we spent all our thoughts on the plan or copy. Anxious, we drank a bottle of coke, milk tea and coffee, and ate a pack of summer potato chips and snacks. Even if you have dinner with friends on weekends, you should choose those abnormal chicken wings and spicy hot pot. While eating hot, sweating and screaming, we unconsciously ate a lot of staple food and drank a lot of cold drinks!
In this way, we have eaten more than our bodies need! Karma will come soon. Although we will not become the terrible domestic animals in the comics, diseases such as diabetes, hyperlipidemia and intestinal tumors will still come to you rudely. Handsome men and beautiful women who once had good luck have also stepped forward and brought lifebuoys.
So please believe: "Hunger" is rewarding! Eating seven points full is definitely a compulsory health course for every urban office worker! From June 5438 to1October 065438, 2007, the research published by Australian scientists shows that eating less than 20% can increase your life span by 20%! Because if you eat less, you can: avoid stomach overload. Excessive intake of protein and fat makes the digestive system overburdened. If the stomach is always full, the capacity of the stomach will be too large, and the digestion and absorption function will decrease, which will easily lead to indigestion. In this way, undigested food stays in the intestine for a long time, which will produce a lot of toxins and carcinogens. These toxins and carcinogens are not only easy to make people suffer from intestinal diseases, but also absorbed by the intestine, damaging the central nervous system through the heart-brain barrier and aging people.
Do you believe that eating only seven points full can avoid the brain metabolic disorder caused by satiety? Don't doubt that this is true. Scientific research has proved that after satiety, there is a growth factor called "fibroblast" in the brain, which will increase by tens of thousands of times compared with that when it is not satiated, and this growth factor will make fat cells and capillary endothelial cells bigger, promote cerebral arteriosclerosis, cerebral cortex hypoxia, brain tissue atrophy, brain function degradation, and eventually lead to dementia and shorten people's life span.
Instead of spending thousands of dollars on a sheep placenta, it is better to leave three points for your stomach. This is because eating only seven points full can avoid damaging cells and causing premature aging. When people breathe, 2% of the absorbed oxygen is catalyzed by oxidase to form reactive oxygen species (free radicals). Reactive oxygen species do great harm to human body, which can cause cell damage, arteriosclerosis, disease, aging and even death. The more energy the human body consumes, the more reactive oxygen species it produces, and the faster the degree of human aging. Eating less can reduce the production of reactive oxygen species and protect cells from it, thus delaying aging.
Are you still worried about your bucket waist? Are you still thinking about how to keep fit? Dieting? No, then I must have abused myself. Not only can not achieve the purpose of keeping in good shape, but once it rebounds, the consequences will be unimaginable. So instead of dieting, it is better to control. In other words, eating seven points full can avoid obesity caused by long-term satiety. If a large amount of fat and protein cannot be effectively utilized, it will be stored in large quantities, leading to diseases such as overnutrition, obesity, diabetes, hyperlipidemia, arteriosclerosis, coronary heart disease, intestinal tumors and so on.
Dinner-controlling appetite is to defend life.
When the lights are on, people who have been busy all day sit around with their families, enjoy a hearty dinner, and then enjoy TV programs leisurely after dinner. The habit of having lunch as dinner has long been broken, and dinner has become the most important meal for modern families in China. Others never go home for dinner. After work, they began to socialize every day. After eating and drinking for hours, they went back to their respective homes with trembling stomachs. Some families don't eat dinner until eight or nine or even ten in the evening. Some people put dinner and supper together after working overtime and staying up late, and go to bed immediately after eating. These bad habits can easily lead to many diseases.
In recent 10 years, chronic diseases such as hypertension, diabetes, cardiovascular and cerebrovascular diseases and hepatobiliary diseases are on the rise, which is inevitably related to improper dinner diet. Many family dinners are rich in dishes, with chickens, ducks, fish and eggs all over the table, mostly high-protein high-fat high-energy foods. This habit of supplementing breakfast and Chinese food with dinner, one-sided pursuit of high-fat and high-protein food intake, coupled with insufficient exercise, will inevitably lay a "time bomb" for future health. It is not difficult to really eat a good dinner and eat healthily. Choose foods rich in fiber and carbohydrates. Dinner should have more than two kinds of vegetables, such as cold spinach, which can increase vitamins and provide fiber. Pasta can be reduced in moderation, and some coarse grains can be eaten appropriately. You can eat some fish in small quantities. Eat less dinner and have a good sleep. How much you eat depends on everyone's physical condition and personal needs, and it also depends on whether you feel hungry. It should be noted that dinner must not be full, let alone overeating. It is best to arrange the time around 18 in the evening, and try not to exceed 8 pm. You'd better not eat anything after eight o'clock except water. Also, don't sleep for three hours after dinner, so that what you eat at night can be fully digested.
In addition, try not to eat fruits, desserts and fried foods at night, and try not to drink alcohol. Many people have the habit of eating and drinking, which is unhealthy. Too much alcohol at night will hinder metabolism, and the stomach will not rest because of the stimulation of alcohol, resulting in poor sleep. It is important to pay special attention not to eat food with high calcium content for dinner. Such as shrimp skin, small fish with bones and so on. Must not eat, so as not to cause urethral stones.
Many people keep socializing at night, smoking and drinking, and they can't eat well. In fact, eating out has a wide range of choices. Choosing food scientifically can protect your body to some extent. Because the brain is highly nervous in social activities, it is far from being so relaxed when eating at home, which will cause insufficient blood supply to the brain; At the same time, under the joint action of harmful substances such as alcohol and nicotine, the detoxification ability of the liver decreases. In view of this situation, you can eat some foods that are good for the liver, such as ordering one or two slightly sweeter dishes, such as sweet and sour fish, sweet and sour bean sprouts, sugar lotus root slices, sweet and sour water bamboo shoots and so on. Bean sprouts, lotus roots and water bamboo are also alkaline foods with high cellulose content, which can neutralize acidic foods such as meat. Protein is rich in food, such as preserved eggs, home-made tofu and stewed chicken. Can reduce the stimulation of alcohol on the stomach; Auricularia auricula and fungi have a good effect of clearing blood and detoxifying, which helps to remove pollutants from the body. However, try not to eat carrots and bean jelly.
Social activities usually last until late at night and the brain is very tired. Moreover, most people's attention is definitely not on food, so they are prone to fatigue and hunger after the activity. You can drink a cup of low-fat milk or a small bowl of thin corn porridge when you get home, but as long as you don't feel hungry, you don't need to add meals.
The latest survey shows that chronic fatigue is often accompanied by nutritional imbalance and a history of chronic diseases. Middle-aged people are overworked for a long time and their nutrition is unbalanced. Such people often lack exercise, fatigue can not be relieved in time, so they break down from constant overwork and die young. In fact, as long as you pay attention to your diet, you can also supplement your nutrition. People who use their brains intensively for a long time need to supplement acetylcholine to enhance their memory. Here, I recommend a nutritional recipe for mental workers' dinner: 100g steamed crucian carp or vegetarian tofu, 200g cold celery or spinach, a corncob, a small bowl of seaweed soup (without shrimp skin) or a bowl of purple rice porridge.