People who eat three meals a day eat 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.
Scientific collocation of breakfast: Nutrition experts believe that breakfast is the most important meal in a day. Eating a good breakfast every day can make people live longer. Eating a good breakfast means eating some foods with high nutritional value, less but better. Because after a night's sleep, people have basically consumed the nutrition they ate the night before. Only by supplementing nutrition in time in the morning can they meet the needs of work, labor and study in the morning. Breakfast is designed to be easy to digest and absorb, high in fiber, and it is best to eat the highest proportion of raw food, which will become the main energy source of the day.
Importance of breakfast: After long-term observation, experts found that if a person does not eat breakfast after getting up in the morning, the blood viscosity will increase and the blood flow will be slow, which will lead to a heart attack over time. Therefore, a rich breakfast not only makes people energetic in a day's work, but also benefits the health of the heart. Teenagers who insist on eating breakfast are stronger than those who skip breakfast, have stronger disease resistance, perform more prominently in school classes, pay more attention in class, have stronger understanding ability, and most of them have better academic performance. For the working class, eating a good breakfast is also a guarantee for doing a good job in basic work. This is because human brain cells can only get energy from glucose, a nutrient. If you don't eat or eat breakfast all night, your blood can't guarantee enough glucose supply. After a long time, people will become tired and weak, and even have nausea, vomiting, dizziness and other phenomena, unable to work energetically.
◎ Elements of an ideal breakfast: Under normal circumstances, an ideal breakfast should master three elements: meal time, nutritional components, and balanced collocation of main and non-staple foods. Generally speaking, it is most appropriate to have breakfast 30 minutes after getting up, because people have the strongest appetite at this time. Breakfast should not only pay attention to quantity, but also pay attention to quality. Calculated by adults, the staple food for breakfast should be between 150 ~ 200 grams, and the calorie should be around 700 kilocalories. Of course, people with different labor intensity and different ages need different calories. For example, primary school students need about 500 kcal and middle school students need about 600 kcal. In terms of food intake and calories, it should account for 30% of the total food intake and calories of people of different ages. The staple food should generally be starchy food, such as steamed bread, bean curd, bread and so on. And some foods rich in protein, such as milk, soybean milk, eggs, etc. It should be supplemented appropriately and some side dishes should be added.
Eat well in the morning, at noon and at night.
The first meal in the morning is the most critical meal for nutritional intake. You'd better eat something nutritious in the morning. A nutritious and healthy breakfast should have enough carbohydrates, dietary fiber and protein, including coarse grains, fruits and vegetables, eggs, dairy products or bean products. Oat is a coarse grain with high dietary fiber and carbohydrate content and unique water-soluble dietary fiber. It can absorb cholesterol like a sponge and excrete it, reducing the chance of cholesterol being absorbed in the large intestine and small intestine, thus helping to reduce the cholesterol content in the blood and the risk of heart disease.
Lunch should be well matched with vegetarian food and eat as much as possible. In order to balance nutrition, dishes should be changed frequently, but it is not advisable to eat too greasy food, so as not to affect the afternoon work.
Dinner can be based on your own preferences, with carbohydrate-rich food as the main, protein and fat as little as possible.