1. Green leafy vegetables
Comprehensive green leafy vegetables are mostly alkaline, which can neutralize excessive acidic substances produced by sugar, meat, eggs and metabolism in the diet, so that body fluids remain weakly alkaline, thus eliminating toxic substances in the blood. Vegetables that you often eat can be radish leaves, green vegetables, rape leaves, spinach, kale, Chinese cabbage, carrots, cauliflower, cabbage and so on.
2. Coarse grains
Eating coarse grains such as sweet potatoes, potatoes, corn, buckwheat, etc. often helps to keep the stool unobstructed, so that the poisons in the body will not stay in the intestines for a long time. Coarse grains contain many special vitamins and minerals that flour and rice (or processed food) lack. These nutrients help to regulate the gastrointestinal environment, are easily absorbed by the human body, and improve the immune function against diseases.
3. wine
Drinking is good for heart health. It is rich in citric acid, and it is also an alkaline drink, which many alcoholic drinks do not have. It is reported that drinking wine can prevent and correct acidosis, and also has the function of diuresis and detoxification. In recent years, it has also been used to treat gout.
4. Douchi
Studies have found that eating lobster sauce can help digestion, enhance brain power and improve liver detoxification ability. It can also promote metabolism in the body, eliminate toxins in the blood and purify the blood. In addition, Douchi also contains a lot of urokinase which can dissolve thrombus, and contains a lot of B vitamins and antibiotics, which can prevent Alzheimer's disease.
1, when choosing fast food, in order to control calorie intake, try not to order high-calorie fast food; Pay attention to the choice of food when ordering. Take the Big Mac package as an example. A Big Mac has 570 calories, French fries 220 calories and Coke 150 calories. After eating a meal, the calories are nearly 940 calories. If you add an apple pie (220 calories) or a chocolate milkshake (380 calories), you will exceed the calorie limit. So it's best to order a single meal, choose a Big Mac at the same time, drink low-calorie drinks or match lettuce salad to supplement insufficient nutrition.
2. For convenience foods, including quick-frozen convenience foods such as jiaozi, fruits and vegetables, fish, bean products, etc., attention should be paid to supplementing cellulose and vitamins. In order to keep the color, texture and taste of food, convenience food retains a lot of nutrients, but it will cause some loss of cellulose and water-soluble vitamins during processing. Pay attention to using fresh vegetables and fruits to accompany meals when eating.
3. The quality of three meals has its own emphasis. Breakfast is nutritious, lunch is comprehensive and dinner is light.
Nutritional breakfast: The foods that can be selected in the breakfast menu are: cereal bread, milk, yogurt, soybean milk, boiled eggs, lean ham or beef, chicken, freshly squeezed vegetables or fruit juice, so as to ensure the intake of protein and vitamins.
A hearty lunch: lunch requires a full range of foods, which can provide various nutrients, relieve work pressure and adjust mental state. You can spend more time matching yourself with a reasonable diet: Chinese fast food, mixed fried rice, fried noodles with shredded chicken, steak, pork chop, hamburger, green salad or fruit salad, plus a soup.
Dinner is light: dinner should be light, pay attention to choose foods with less fat and easy digestion, and be careful not to overeat. Overnutrition at dinner, which can't be consumed, will accumulate in the body, causing obesity and affecting health. The best choice for dinner: noodles, rice porridge, fresh corn, beans, vegetarian stuffed buns, side dishes and fruit platters. It is also good to drink a small glass of rice wine or red wine with meals occasionally.
4, pay attention to food collocation, including coarse and fine, dry and thin, meat and vegetarian, cold and heat balance. Food collocation is closely related to nutritional balance. A bowl of instant noodles can only provide oil, a little protein and carbohydrates, so it is best to match a piece of fruit, a piece of meat or bean products to supplement protein, vitamins and cellulose. For the choice of a day's diet, such as eating hamburgers and fried chicken for lunch, you should eat some light food for dinner, especially vegetables.
(The calorie values of food in this edition are for reference only)
How to match three meals a day
After people's living standards improve, they pay special attention to children's diet and nutrition. Some parents force their children to eat too many foods high in sugar, fat and protein. Some children eat too much food as they like, and their calorie intake is too high, which leads to overnutrition and produces many little fat people. In addition, some children are partial to food and like to eat "snacks". Some even treat snacks as food, which leads to malnutrition and emaciation. The shape of the so-called "bean sprout" appeared. How to carry out reasonable nutrition for children? On this issue, we interviewed Duan Fangxinyan, a nutritionist in Zhenjiang Jiang Bin Hospital.
Nutritionist Sun told us that children need enough nutrition during their growth and development. Generally, the nutrition and calories required by children after 65,438+00 years old are basically close to the adult level of political parties. The daily calorie requirement is about 2,300 kcal, and the protein, a necessary nutrient for children's growth and development, is about 2,300 kcal. Ordinary food contains 7.8g of protein and rice, 9.9g of standard flour and 4.7g of tofu per/kloc-0.00g.. Most similar foods are10g-20g of lean meat, 20g of fish, and the content of protein in pure milk can be as high as 26.2g..
She said that regardless of boys and girls, 7- 10 years old needs about 2,000 kilocalories a day, 0-3 years old needs about 2,000 kilocalories a day, and protein needs 60 grams and 70 grams respectively. This standard nutrition is scientific and reasonable, which is basically important for growth and development. Too much or too little is not good for children.
Compared with the total calories of children's three meals a day, according to the living habits and scientific collocation in this area, breakfast accounts for 25%, lunch for 40% and dinner for 35%, which is not the usual practice of having a full breakfast in the morning, eating well at noon and eating less at night.
According to the correct calculation, the protein intake of one-year-old children is 15g, 24g and 2 1g in the morning, noon and evening respectively. For example, breakfast staple food products 1.5 two, milk 200 ml, an egg. If you don't drink milk, you can add an egg. Lunch staple food is 2.5 Liang, and meat dishes are 5 Liang (including chicken, fish, meat, etc. ), vegetarian food 3 Liang, fruit 3 Liang a day, according to the child's age corresponding increase or decrease, which is not good for children.
Children's nutrition is basically satisfied.
5. Fruit or juice
You can eat lemons, oranges, grapefruit, grapes, sugarcane juice, plums, apples, tomatoes and so on. Although the taste of fruit is mostly sour, it can become alkaline when metabolized in the body, keeping the blood alkaline. In particular, they can "dissolve" toxins accumulated in cells and eventually excrete them through the excretory system. 6. Green tea
There are many detoxification factors in green tea, which are easy to combine with toxic substances in the blood and accelerate urine excretion. Drinking green tea regularly can also prevent cancer and lower blood fat. Smokers drinking more green tea can reduce the harm of nicotine.
7. kelp and seaweed
They contain a lot of gum. It can relieve constipation and promote the excretion of radioactive poisons in the body with stool. It is beneficial for cancer patients to eat more kelp when receiving radiotherapy and chemotherapy. They are all alkaline foods and have the function of purifying blood. Eating kelp and laver regularly can reduce the incidence of cancer.
Auricularia auricula can inhibit platelet aggregation and lower cholesterol, which is beneficial to cardiovascular and cerebrovascular diseases. The colloid in auricularia auricula helps to absorb and gather the dust and impurities left in the digestive system of human body and excrete them, thus dredging the gastrointestinal tract.
Diet, nutrition and health
The ancestors once preached: "Five grains are nourishing, five fruits are helpful, five livestock are beneficial, five vegetables are filling, and the smell is combined into essence." Scientifically, it is called protein's "supplementary function", which means that in order to obtain all kinds of nutrients necessary for human body, we must pay attention to the reasonable collocation of food and avoid eating meat without vegetarianism or vegetarianism. At the same time, reasonable collocation can also improve the physiological value of protein, because all kinds of protein are composed of various amino acids. An amino acid missing from protein A is contained in protein B, and what is missing from protein B is contained in protein A.. For example, when wheat, millet, soybean and beef are eaten separately, their physiological values are 67, 57, 64 and 76 respectively, while when they are eaten together, their physiological values can reach 89, which greatly improves the utilization rate of food protein. On the contrary, protein, the unused person, was excreted in vain, which is quite similar to the text "A Douban Travel" I read when I was a child. In fact, the staple food in the north of China is mainly miscellaneous grains (mainly rice in the south). Excluding climate, soil and water, the intake of protein has approached or reached the physiological value of protein. Therefore, northerners are generally strong and burly with rosy faces. Recently, with the prosperity of life, a considerable number of children in cities have become obese. The crux lies in their extraordinary appetite for certain foods. Because of its extraordinary absorption and utilization ability of certain nutrients, it is essentially different from excessive heat energy and obesity caused by fat deposition in adults, so its dietary structure should be adjusted and controlled in time.
When I was young, I knew that a person had quirks. He often swallows some wall soil, which is puzzling. In fact, from the perspective of diet and nutrition, it is precisely because of his hyperacidity that he accidentally found that the wall soil mixed with lime made the human body feel comfortable after swallowing, thus achieving the purpose of acid-base neutralization. Now, just a few soda tablets can solve the problem. At that time, under the condition of lack of medical care and medicine, the human body's ability to repair itself and adapt to the environment was amazing. Nowadays, the better the environmental conditions are, the consciousness of human self-adaptation and self-improvement gradually fades, but it has not disappeared. For example, a person who can't eat Chili peppers has lived in Sichuan for a long time and often eats a little spicy. He may like to eat Chili peppers. A person who eats more meat for a long time will increase the activity of enzymes that digest protein and fat in the body. A long-term vegetarian, its digestive juice amylase activity will increase, its protease and lipase activity will decrease. Therefore, the central nervous system plays an important role in the process of nutrient intake, digestion, absorption and utilization. You should avoid feeling depressed when eating, reading books and newspapers or considering other issues. If possible, you can listen to a relaxing piece of music before eating, and enjoy eating in a restaurant with sufficient light, good air circulation, moderate temperature and elegant layout. And myself.
People can't live without diet. However, there is still a lot of work to be done to make the diet more scientific and healthy. First of all, we should correct some bad eating habits that we have long accepted or even relied on. The so-called disease from the mouth generally refers to diseases such as unclean diet, pathogenic, deterioration, toxic food, water or drink, such as eating the wrong thing, food poisoning, alcoholism and so on. Food, such as peanuts, rice, etc., will be mildewed and produce aflatoxin due to long storage time and improper storage, which will make people sick and even cause cancer. Broadly speaking, illness from the mouth also reflects a person's eating habits. Children are inattentive when eating, swallowing dates, and often let bones stab the esophagus; What you swallow without chewing slowly can cause bloating and indigestion, and it can also lead to diseases.
It is said that middle-aged and elderly people in Chaoshan area are prone to esophageal cancer. Medical scientists have studied this and come to a tendentious conclusion, which is related to the local people's love to drink congou, hot porridge, salted fish, pickles and other salted brain products. Tea, porridge, seafood and vegetables are all good things. The quality is good, but the eating method is not scientific enough. If tea and porridge are too hot, it will burn the esophagus chronically and cause inflammation; If the food is preserved for too long, protein will denature and produce toxic chemicals. Chemicals that originally belong to the allowable range will accumulate due to food addiction, which will cause harm to the human body in the long run. This has nothing to do with the food itself, but the bad eating habits. Some people like to eat high-fat foods, such as lard, tripe, pork leg, steak, food fried with animal oil and so on. And think that high-fat food is delicious, smooth and delicious. Who knows, eating a high-fat diet for a long time may lead to atrophy of thymus and lymph glands, inhibition of lymphocyte immune function, and the incidence of cancers such as breast cancer, intestinal cancer, prostate cancer, diabetes, hyperlipidemia, coronary heart disease and hypertension will increase significantly.
The problem of children's partial eclipse and refined food is also more prominent. The doting "little emperor" prefers sweets and snacks, disdains "simple tea and light rice" and likes to eat his favorite food. On the other hand, the food is too fine, including polished rice, refined noodles and refined cakes; Wheat milk essence and ginseng queen essence ... keep the gastrointestinal tract in a "young vertebra" state forever. It leads to the imbalance of diet structure and is easy to cause diseases due to the lack of vitamins, cellulose, minerals and trace elements. At the same time, the decline of resistance is also easy to make the body sick due to the invasion of bacteria and viruses.
Changing bad eating habits is good for your health, but it is not easy to do it, because the so-called habits have become natural, and it is difficult to get them back after a long time. You must make up your mind. While cultivating good eating habits, we should understand the original bad habits and then change and improve them. If you like to eat hot food, it's actually no trouble to wait for a while to cool down. Experts believe that you should not eat a certain food industry product or pickled food for a long time or in large quantities, so that harmful chemicals will not easily reach the level of damage to the human body, and the body can eliminate harmful substances in time. Parents should fully consider their children's diet, and children should not have the final say at the dinner table. In addition, when eating leisurely, you have enough time and mood to chew and taste food, which is helpful for digestion.
Healthy eating pyramid
Bread is the pillar of life. After solving the problem of food and clothing, people pay more and more attention to the mystery hidden in various foods. In order to get more nutrition from daily diet or change their own health problems, people are increasingly picky and demanding about food, because every penny is very important to us and directly affects human health.
Twenty years ago, the United States Department of Agriculture began to build a daily food pyramid based on American dietary guidelines. At the beginning of this year, a new version of the food pyramid was launched, which corrected some omissions in the past. It is reported that the builders of the pyramids include scientists, nutritionists, staff and consultants. According to the most scientific evidence and the relationship between food and health, experts from Harvard University School of Public Health have established a new pyramid of healthy eating. It fixes the basic loophole in the food pyramid of USDA and puts forward better suggestions on what to eat.
The pyramid of healthy eating is based on daily exercise and weight control, because these two factors are very important for people to stay healthy. They also affect what people eat and how they eat, and how the food people eat affects their health. Looking up from the bottom of the pyramid of healthy eating, it includes:
Whole wheat food (in most diets)
The body needs carbohydrates to provide energy. The best source of carbohydrates is whole wheat, such as oatmeal, coarse bread and brown rice. They contain bran and germ, as well as energy-rich starch. It takes longer for the human body to digest whole wheat than direct carbohydrates such as white bread, which will keep blood sugar and insulin at a reasonable level and will soon drop. Controlling blood sugar and insulin levels can reduce human hunger and prevent the occurrence of type II diabetes.
Vegetable oil. Americans get 1/3 calories from fat every day on average, so it makes sense to put them in the lower part of the pyramid. Note that vegetable oil is specifically mentioned here, not all kinds of fats. Healthy unsaturated fats come from olives, soybeans, corn, sunflowers, peanuts and other vegetable oils, as well as fatty fish such as salmon. These healthy fats can not only improve human cholesterol levels, but also effectively prevent potential sudden cardiac death and myocardial infarction.
Vegetables (in large quantities) and fruits (2-3 times a day).
Eating more vegetables and fruits can effectively prevent heart disease and angina pectoris; Prevent all kinds of cancers; Lowering blood pressure; Relieve intestinal diseases called diverticulitis; Prevention and treatment of cataract and glaucoma, these two eye diseases are the main causes of blindness in the elderly over 65 years old.
Fish, poultry and eggs (0 ~ 2 times a day).
This is the main source of protein. A large number of studies show that eating fish can reduce the risk of heart disease. Muscle and turkey are low in saturated fat, and they are also good sources of protein. Eggs have been demonized for a long time because of its high cholesterol content. In fact, eggs are a good breakfast, much better than doughnuts or flour doughnuts.
Nuts and beans with shells (65438+ 0 to 3 times a day).
Nuts and beans with shells are the best sources of plant protein, plant fiber, vitamins and minerals. Beans with shells include black beans, broad beans, edamame and other dry goods. Many nuts are rich in healthy fat. For example, almonds, walnuts, small walnuts, peanuts, hazelnuts and pine nuts can directly show that food is good for the heart.
Dairy products and calcium replacement (65438+ 0 to 2 times a day).
In order to prevent and treat osteoporosis, calcium and vitamin D are needed, and dairy products are the traditional source of calcium for Americans. Besides foods containing saturated fat, such as milk and cheese, there are other healthy ways to get calcium. For example, three cups of whole milk are equivalent to the saturated fat contained in thirteen cooked bacon. If you like dairy products, stick to skim or low-fat products. If you don't like dairy products, calcium substitute food is the guarantee to ensure the daily calcium demand of human body.
Red meat and cream (use with care):
These foods are placed at the top of the pyramid of healthy eating because they are rich in saturated fat. If you eat red meat every day, such as beef and mutton, trying fish or chicken several times a week can improve your cholesterol level. Similarly, you can switch from cream to olive oil.
Rice, white bread, potatoes, pasta and desserts (with caution):
Why are all these staple foods of Americans placed at the top of the pyramid of healthy eating? Because they can cause blood sugar to rise rapidly, leading to weight gain, diabetes, heart disease and other chronic diseases. Whole-wheat carbohydrates stabilize human blood sugar, at least increase slowly without exceeding the normal level of human body, so that human body can deal with excess blood sugar.
Multivitamins:
Daily multivitamin and mineral supplements are the nutritional reserves of the human body. The food we eat every day sometimes does not provide all the nutrients the human body needs every day. At this time, multivitamins can fill the nutritional gap, even for the most cautious diners. Please choose genuine multivitamins.
Alcohol (moderate amount):
Drinking a little wine every day can reduce the risk of heart disease. Moderate amount is very important. Alcohol is a double-edged sword, which has both disadvantages and advantages. For men, the balance point is to drink 1 2 cups a day, not draft beer cups. For women, one glass a day is enough.
The pyramid of healthy eating summarizes the best dietary information today. It is not a castle in the air, nor is it static. With the development of the times and the deepening and diversification of research, the pyramid of healthy eating will reflect the latest and most important research results with the times.
Ten Best Diet Matching Methods
Pay attention to collocation at the dinner table. The right combination can make us get more nutrition. Improper collocation will not only make food lose nutrition, but even harm the body.
tofu made of fish
Function: Fresh taste, calcium supplementation, and prevention of various bone diseases, such as rickets and osteoporosis in children.
Principle: Tofu contains a lot of calcium. If eaten alone, its absorption rate is low, but when eaten with fish rich in vitamin D, it can play a better role in calcium absorption and utilization.
Pork liver spinach
Function: Prevention and treatment of anemia.
Principle: Pig liver is rich in folic acid, vitamin b 12, iron and other hematopoietic raw materials. Spinach also contains more folic acid and iron, and the two foods are eaten together, one meat and one vegetable, which complement each other.
Mutton ginger
Function: It is a good tonic in winter, which can treat cold pain in back and rheumatic pain in limbs.
Principle: Mutton can replenish qi and blood, warm kidney and strengthen yang, and ginger has the functions of relieving pain, expelling wind and removing dampness. Eating ginger together can not only remove fishy smell, but also help warm mutton and dispel cold.
Chicken chestnuts
Function: nourishing blood and keeping fit, suitable for anemia.
Principle: Chicken is the product of hemopoiesis and tonic deficiency, and chestnuts focus on strengthening the spleen. Chestnut roast chicken is not only delicious, but also has stronger hematopoietic function, especially when the old hen bakes chestnuts.
Duck yam
Function: nourishing yin and moistening lung, suitable for people with weak constitution.
Principle: Duck meat can nourish yin, clear heat and relieve cough. Yam has a stronger nourishing effect. Eating with duck meat can eliminate greasy and moisten the lungs well.
Thin garlic
Function: promote blood circulation, eliminate physical fatigue and enhance physical fitness.
Principle: Lean meat contains vitamin b 1. When it is used in combination with allicin in garlic, it can not only increase the precipitation of vitamin b 1 and prolong the residence time of vitamin b 1 in human body, but also promote blood circulation, eliminate physical fatigue and enhance physical fitness as soon as possible.
Egg lily
Function: nourishing yin and moistening dryness, clearing heart and calming nerves.
Principle: Lily can clear phlegm and fire to make up deficiency, and egg yolk can clear heat, nourish yin and replenish blood. Eating together can better clear the heart and nourish yin.
Sesame kelp
Function: Beauty, anti-aging.
Principle: Sesame can improve blood circulation, promote metabolism and lower cholesterol. Kelp is rich in iodine and calcium, which can purify blood and promote the synthesis of thyroxine. Eating together is better for beauty and anti-aging.
Tofu radish
Function: Good for digestion.
Principle: Tofu is rich in plant protein, and people with weak spleen and stomach will cause indigestion if they eat more. Radish has a strong digestive ability, and the nutrition of tofu can be absorbed in large quantities when cooked together.
Red wine peanuts
Function: beneficial to the heart
Principle: Red wine contains aspirin, and peanuts contain beneficial compound Pak Lei alcohol. Eating together can prevent thrombosis and ensure smooth cardiovascular system.
Essential dietary knowledge
1, you will get stomach cancer if you eat supper frequently.
You can only eat four eggs a week.
The concept of eating fruit after meals is wrong. It should be eating fruit before meals.
4. Drink soybean milk without eggs and sugar.
5, don't eat tomatoes on an empty stomach, it is best to eat after meals.
6. Drink a glass of water first when you wake up in the morning to prevent stones.
7. Don't eat for three hours before going to bed.
8. Drink less milk tea.
9. freshly baked bread is not suitable for immediate consumption.
10, don't drink more than one cup a day.
1 1, drink eight glasses of water every day.
12, drink no more than two cups of coffee a day.
Eat less greasy food.
14, 10 Food types that will make you happy: deep-sea fish, bananas, grapefruit, whole wheat bread, spinach, garlic, pumpkin, low-fat milk, chicken and cherries.
15. Correct eating habits: eat like an emperor in the morning, like a commoner at noon and like a beggar at night.
Simple principles of healthy eating
How to get rid of the bondage of nutrition? Theoretically, it's very simple-forget all nutrition ideas and eat whatever you should. But in view of the current "food environment", it is not easy to do this in real life. However, to achieve a truly healthy diet, there are still some simple principles worthy of attention and follow:
First, eat real food.
This is easier said than done, because there are so many so-called "modern foods" that look like food, such as fresh fruit iced yogurt, breakfast cereal biscuits and non-dairy cream, which will make your great-grandmother feel at a loss. So, I suggest you ask your great-grandmother to help you judge. The food she can recognize may be the real food.
Second, avoid so-called healthy processed foods.
These foods are usually over-processed, and the so-called health promotion is often not fully believed. For example, margarine was one of the first processed foods that claimed to be healthy, but it turned out to be likely to cause heart disease.
Third, avoid foods containing more than five unfamiliar ingredients.
Although these ingredients may not be harmful, if a food contains so many strange ingredients, it is enough to prove that the food is over-processed.
Fourth, try to stay away from the supermarket.
In the fresh vegetable market, you won't encounter processed foods such as "high fructose corn syrup", and you won't encounter foods that were shipped from far away long ago. The fresh vegetable market provides fresh and healthy food.
Five, eat more expensive and eat less.
Better food, that is, more delicious food or food with higher nutritional value, often costs more, because these foods often need to be carefully cultivated and produce less.
Eating less may be the least popular suggestion, but it has the best scientific proof: reducing calorie intake can delay aging and eating less can help prevent cancer. Many people in history have followed the principle of "having enough to eat".
Sixth, mainly eat fruits and vegetables, and eat more leaves.
Scientists have not yet reached an agreement on why vegetables are good for health, but they all agree that vegetables are really good for human health. In addition, eating more vegetables can help you greatly reduce your calorie intake.
Refer to some traditional eating habits
Practice has proved that people in France, Italy, Japan, Greece and other countries who follow the rules of traditional food culture are generally healthier than Americans who follow "modern nutrition". There must be some truth in why traditional eating habits can be passed down from generation to generation.
Eight, cook by yourself
If possible, grow some fruits and vegetables yourself. This will not only help you stay away from fast food, but also help you stay away from the values hidden behind fast food-food is fast and cheap. In fact, food is precious, cooking is an art, and growing your own vegetables can give you physical exercise before eating these foods.
Nine, "food without taboos"
Try not to be picky about food or partial eclipse. Try not only new food, but also new cooking. The more diversified you eat, the richer and more complete the nutrients you can absorb.
Eating two meals a day is best for health.
There is a Russian proverb: "Eat breakfast by yourself, eat lunch with you, and leave dinner to the enemy." In fact, this is telling people how to eat three meals a day to be healthy.
Eating two meals a day is based on human physiological characteristics. The human body must wait for the stomach to digest all the food and feel hungry again before eating. Food usually stays in the stomach for 6-8 hours, which means there must be an interval of 8- 10 hour between meals. Eating two meals a day can give the stomach a full rest and prepare for the next digestion: storing enzymes, secreting mucus, repairing gastric mucosa and restoring the contraction function of digestive system.
When the stomach digests food, especially food rich in protein, cells will produce a lot of hydrochloric acid, mucus and gastric enzymes. Although these are the main components for decomposing protein and other compounds, they can cause damage to the stomach wall. Therefore, compared with other digestive organs, the stomach needs to rest for a longer time.
The human body will automatically adapt to different eating habits. Any slight change will make people feel excluded or uncomfortable. Generally speaking, it takes a person three months to adapt to new eating habits.
Physiologists believe that the best time to eat food should be like this: breakfast from 7 am to 10. The best time for the second meal is 6 hours later, that is, 1 until 3 pm.