Good nutrition is the necessary material basis to ensure students' growth and development and keep healthy.
And good nutrition comes from a reasonable diet. Three meals a day is the eating habit of our people, and it is also a traditional eating habit that conforms to nutrition and hygiene.
As the saying goes, "Good breakfast, full lunch and little dinner" is very scientific. Generally speaking, there should not be much difference in the distribution of food for three meals. Medical research has proved that high-calorie diet should be eaten for breakfast and more for lunch.
Dinner should be light. This is because people study more during the day, especially students in the morning, and the human body consumes more calories.
After dinner, there are generally few activities, and the calories consumed are naturally less. Therefore, breakfast should be full of protein-rich food and eat well; Provide enough carbohydrate food for lunch, such as rice, steamed bread, etc., and eat enough; Dinner should be light and greasy, eat less and be 70% full.
The correct distribution of three meals a day should be that breakfast accounts for 30-40% of the total meal, lunch accounts for 40-50%, and dinner accounts for 20-30%. The calorie content of dinner food should not exceed 30% of the calories needed for the whole day. Senior high school students' daily diet should also include the following four foods: (1) whole grains (2) vegetables and fruits (3) protein (4) oil, salt and sugar.
A reasonable three meals a day includes not only a healthy diet and good eating habits, but also a reasonable dining system and reasonable cooking methods. Reasonable cooking methods can not only make food delicious, promote digestion and absorption, but also play a role in disinfection and sterilization, but we should pay attention to minimize the loss of nutrients during cooking.
For example, excessive scrubbing when washing rice, high-temperature fried food, chopped fresh vegetables, soaking in water for a long time and boiling for a long time will all lead to the loss of nutrients.
How to eat three meals a day is the healthiest? ~~``
The principle of healthy eating: 1 reasonable collocation with protein 2. Avoid eating at midnight. Eat less and eat more. Eat on time. Chew slowly. Drink water. Eat fresh fruits and vegetables. Eat natural food. The basic principles of a healthy diet are: eat well at breakfast, eat well at lunch and eat less at dinner.
(1) Eat some cereals (such as wheat, corn and oats) with low fat, low salt and high dietary fiber for breakfast, plus fruits, vegetables (such as tomatoes, apples and oranges), milk and a small amount of meat and eggs. (2) Lunch is a very important meal in a day. These six foods can make your lunch more nutritious ...-broccoli, fish, onions, tofu, cabbage, fresh fruits and vegetables. (3) Choose foods rich in fiber and carbohydrates for dinner.
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. But if you have work to do at night, you need to eat more at dinner to replenish energy.
The principle of healthy eating: 1 reasonable collocation with protein 2. Avoid eating at midnight. Eat less and eat more. Eat on time. Chew slowly. Drink water. Eat fresh fruits and vegetables. Eat natural food. The basic principles of a healthy diet are: eat well at breakfast, eat well at lunch and eat less at dinner. (1) Eat some cereals (such as wheat, corn and oats) with low fat, low salt and high dietary fiber for breakfast, plus fruits, vegetables (such as tomatoes, apples and oranges), milk and a small amount of meat and eggs.
(2) Lunch is a very important meal in a day. These six foods can make your lunch more nutritious ...-broccoli, fish, onions, tofu, cabbage, fresh fruits and vegetables. (3) Choose foods rich in fiber and carbohydrates for dinner. 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.
But if you have work to do at night, you need to eat more at dinner to replenish energy. What you must know about health: 1. If you often eat midnight snack, you will get gastric cancer because your stomach can't rest.
2, you can only eat four eggs a week, eating too much is not good for your health. Eating an egg every day is good for your health. )
3, chicken * * * contains carcinogens, it is better not to eat. Eating fruit after meals is a wrong concept, and it should be eating fruit before meals.
5. Girls should not drink green tea during menstruation. No tea anyway. Eat more things that can replenish blood. 6. When drinking soybean milk, don't add eggs and sugar, and don't drink too much.
7, don't eat tomatoes on an empty stomach, it is best to eat after meals. 8. When you wake up in the morning, drink a glass of water first to prevent stones.
9. Don't eat three hours before going to bed, you will get fat. 10, drink less milk tea, because it is high in calories and fat and has no nutritional value. If you drink it for a long time, you are prone to hypertension and diabetes.
And other diseases. 1 1, freshly baked bread is not suitable for immediate consumption.
12, away from the charging stand, the human body should be away from more than 30 cm, not on the bedside. 13, drink eight glasses of water every day.
14, ten glasses of water a day, bladder cancer will not come. 15, drink more water during the day and drink less water at night.
16, don't drink more than two cups of coffee every day. Drinking too much can easily lead to insomnia and stomachache. 17, eat less greasy food, because digestion takes 5~7 hours, and the blood in the brain is concentrated in the stomach, which makes you sleepy.
18, after five o'clock in the afternoon, eat less, because the body doesn't need so much energy after five o'clock. 19 and 10 will make you happy: deep-sea fish, bananas, grapefruit, whole wheat bread, spinach, garlic, tomatoes, low-fat milk, chicken and cherries.
20, lack of sleep will become stupid, you must sleep for eight hours a day, and you will not get old if you have a nap habit. Proper use of sleeping pills is good for health.
2 1, the best sleep time is 10 at night to 6 am. Insomnia can be properly taken sleeping pills.
22. Don't drink more than one glass a day, because alcohol will inhibit antibody-producing B cells and increase the chance of bacterial infection. 23, taking capsules should be swallowed in cold water (you can eat first), take the medicine 30 minutes before going to bed, and avoid lying down immediately.
24, sour plum has the effect of preventing aging and keeping young forever; People who are angry should eat more. 25, hair loss factors: staying up late, stress, alcohol and tobacco, spicy chicken chops, spicy pots, greasy food, over-flavored dishes.
26, help hair growth: eat more cabbage, eggs, beans; Eat less sweets (especially fructose). 27, a glass of lemon juice and orange juice every day, not only can whiten, but also can fade dark spots.
28. Apple: a standing medicine for motorcyclists, addicts and housewives; One a day can give you a clean lung. 29. Smoking and taking vitamins (a vitamin B carotene -A) can lead to cancer. Quitting smoking as soon as possible is the healthiest way.
30. Women should not drink tea in five periods: menstruation, pregnant women, pre-labor, post-production and menopause. Smoking: Lung cancer, lip cancer, tongue cancer, laryngeal cancer, esophageal cancer and bladder cancer are most closely related.
32. Drinking alcohol leads to cirrhosis and liver cancer. 33, eat areca can lead to oral fibrosis, cause oral cancer.
34, food is too fine, lack of fiber, and contains a lot of fat, especially cholesterol, which will cause gastric cancer. 35. When the food is too rough and undernourished, it will lead to esophageal cancer and gastric cancer.
36. Aflatoxin and nitrite in food are carcinogenic. 37. Don't smoke and refuse to smoke secondhand smoke.
38, moderate drinking, not drinking, not drunk. 39, reduce the consumption of salty, smoked, barbecue food.
40. Eat fresh vegetables and fruits every day. 4 1, and eat grains and beans rich in fiber every day.
42. Eat a balanced diet every day, but don't overdo it.
Three meals a day, how to eat the healthiest?
The dietary principle of scientifically matching three meals a day. People should eat three meals a day not only to fill their stomachs or hunger, but also to ensure the normal development and health of their bodies.
Experiments show that the protein digestion and absorption rate in food is 85% for three meals a day; If it is changed to two meals a day, and each meal eats half of the whole day's food, protein's digestion and absorption rate is only 75%. Therefore, according to the living habits of our people, generally speaking, three meals a day is reasonable.
At the same time, it should be noted that the interval between two meals should be appropriate. Too long an interval will cause a high degree of hunger and affect people's labor and work efficiency; If the interval is too short and the last meal has not been emptied in the stomach, then eating the next meal will make the digestive organs not get proper rest, and the digestive function will gradually decline, affecting appetite and digestion. Generally, the residence time of mixed food in the stomach is about 4-5 hours, and the interval between meals is 4-5 hours. If it is 5~6 hours, it basically meets the requirements.
◎ Biological clock and three meals a day: Modern research has proved that digestive enzymes in the human body are particularly active in the morning, noon and evening, which shows that when people eat is controlled by biological clock. ◎ Brain and three meals a day: The brain accounts for a large proportion of the daily energy consumption of the human body, and the energy supply of the brain can only be glucose, which is about110 ~145g per day.
The liver can only provide about 50 grams of glucose per meal at most. Three meals a day, the liver can provide enough glucose for the human brain.
Digestive organs and three meals a day: solid food takes about 30~60 seconds from esophagus to stomach, and reaches small intestine after staying in stomach for 4 hours. Therefore, the interval between three meals a day is 4 to 5 hours, which is also reasonable from the perspective of digestion.
Choice of food for three meals: What food to choose for three meals a day, how to prepare and how to do it are all particular and vary from person to person. Generally speaking, the staple food and non-staple food for three meals a day should be matched in thickness, and animal food and plant food should have a certain proportion. It is best to eat some beans, potatoes and fresh vegetables every day.
The scientific distribution of three meals a day is determined according to everyone's physiological condition and work needs. According to the amount of food, the ratio of breakfast, lunch and dinner is 3: 4: 3. If someone eats 500 grams of staple food every day, it is more appropriate to eat 150 grams in the morning and evening, and 200 grams at noon.
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.
Pay attention to the food mix, coarse and fine, dry and thin, meat and vegetables, cold and hot. 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.
Poultry meat refers to chicken, duck, goose, pigeon, quail and other meat. The protein nutrition of poultry meat is almost the same as that of roughed meat, but the saturated fatty acid content is lower than that of livestock meat.
Experts believe that eating poultry meat is more beneficial to health than eating livestock meat. Fish, fish muscle contains protein 15%-20%, and because muscle fiber is short and smooth, it is easier to digest than auspicious meat and miscellaneous meat.
More importantly, the fat content of fish is only 1%-3%, and the main components are long-chain polyunsaturated fatty acids, such as EPA of eicosapentaenoic acid and DHA commonly known as "brain gold", accounting for 80% of the total fatty acids in marine fish. It is worth noting that EPA can reduce blood lipids and prevent coronary heart disease. DHA is necessary for the development of brain and retina of fetus and baby, so fish should be the first choice when choosing meat food.
Vegetables contain a variety of minerals, vitamins and dietary fiber, which play an important role in human physiological activities. Vegetables can be roughly divided into three categories: leafy vegetables (such as Chinese cabbage, amaranth and Chinese flowering cabbage), melon eggplant (such as green pepper, cucumber and tomato) and roots (such as potatoes and carrots).
Vegetables can provide vitamins such as folic acid, carotene and B vitamins. Among them, vitamin C, carotene and folic acid are high in dark leafy vegetables such as yellow, red and green.
Green leafy vegetables are rich in minerals; However, oxalic acid in some vegetables (amaranth, spinach, cabbage, etc. ) will affect the absorption of the human body, so when cooking these vegetables, you should first blanch them with boiling water to remove oxalic acid. Experts suggest that adults should consume 500 grams of vegetables every day, of which 2/3 are leafy vegetables and 1/3 are melons, eggplants and roots.