Eating three meals a day does not only include reasonable and rich nutrition, but also requires regular eating. In life, many people do not develop scientific dietary habits. When they eat, they are hungry, leading to malnutrition and poor energy. When they are not supposed to eat, they tend to eat too much and cause digestive diseases, obesity and various chronic diseases. In this issue, we recommend the best timetable for a meal.
Breakfast 7:00. In the early morning, the sun slowly rises and the body gradually wakes up. At about 7:00 in the morning, the gastrointestinal tract has completely regained consciousness and the digestive system has begun to function. At this time, eating breakfast can most effectively digest and absorb food and nutrition. Full marks should include at least three types of food: cereals, such as noodles; animal foods, such as meat, eggs, dairy products, etc.; as well as vegetables rich in vitamin C, which can supplement dietary fiber and fruit. If you add one or two kinds of nuts, it would be even more perfect.
Meals are served at 10:30. Around 10:30 in the morning, the metabolism of the human body becomes faster. Most people often feel vaguely hungry. This time, they need to eat a booster to supplement their energy. In particular, students, office workers, and other brain-using people help to concentrate energy. Maintain an efficient learning status. Eat eclectic, you can eat a cucumber or tomato, you can drink half a glass of milk, a small bottle of yogurt, two or three pieces of dried bean curd or a small amount of nuts. It is worth noting that after lunch, lunch should be reduced according to appetite.
Lunch at 12:30. After 12 o'clock noon is the time when the body's energy needs are greatest. The stomach scream is to remind everyone to have lunch. For many people, although lunch time is relatively short, they still have to snuggle slowly. They should not eat while working. Perfect lunch is best to follow three principles: First, the thickness of the appropriate mix of appropriate eating millet, whole wheat, oats, etc., help prevent constipation; Second, dry and thin with, in addition to dry food, it is best to drink some nourishing soup porridge Third, color matching, it is best to eat enough five colors, such as white rice noodles, red tomatoes, meat, green vegetables, yellow soybeans, carrots, black black rice, black beans, black sesame seeds and so on.
Afternoon tea 15:30. The interval between lunch and supper was longer, and by about 16 o'clock in the afternoon, the glucose level in the body had decreased. If you eat some tea in advance, you can avoid slowing your mind and prevent irritability and anxiety. Afternoon tea should be matched with meals. It is best to select 2 to 3 kinds of foods that have complementary functions and can ensure balanced nutrition. For example, a kind of cereal food (biscuits, dried rusks), with a milk product, or a seasonal fruit, drink with plain boiled water and tea.
Dinner 18:30. The best place for dinner is between 18 and 19: If you eat too late, you should go to bed after a while. When the food is digested, it not only sleeps poorly but also causes poor sleep quality. It also increases the burden on the stomach and intestines. It also easily induces obesity and leads to many chronic diseases. Eat light for dinner, can not be fat and sweet, appropriate to eat short muscle fiber, good digestion of lean meat, eggs can be, eat less fat; dinner but also to ensure food diversity, eat more vegetables and coarse grains, help Intake more dietary fiber, increase gastrointestinal motility; control of food intake is also very important, proper exercise half an hour after a meal, can avoid fat accumulation.
21:00 at night. People with diabetes and those who need to work mentally at night can properly eat supper, but they must choose foods carefully and control food intake. Otherwise, they do more harm than good. In addition to the digestive system, cardiovascular and cerebrovascular diseases are also damaged. The time to eat supper should be arranged two hours before bedtime, and it is appropriate at around 21 o'clock. Eat less food at night, try not to exceed half of the dinner. Food choices are appropriate for low-fat, digestible foods. Easy-to-digest breads and light porridge are better.
Need to be reminded that, in addition to the normal three meals a day, the remaining three meals should be based on their own actual situation to choose.
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