Three meals a day. People eat not only for their stomachs or stomachs, 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, we should also pay attention to the time interval between meals. Too long interval will cause high 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 speaking, three meals a day is reasonable. Under normal circumstances, the interval between three meals a day is about 5-6 hours. Breakfast food can be less and rich in calories; Lunch food should contain the highest energy and be rich in protein and fat. Choose low-calorie and digestible food for dinner.
Unreasonable diet will make the nutrition unbalanced, thus affecting the internal environment of the body, destroying the biological metabolism process in the body and accelerating the aging of the body. Common diseases and frequently-occurring diseases often begin in the prime of life. After middle age, due to the gradual aging and degeneration of the body, the physiological functions of various tissues and organs are reduced, and the metabolic functions are reduced, especially the digestive function of the gastrointestinal tract is weakened. If the diet is unreasonable, the metabolism in the body will be affected and the nutrition in the body will be unbalanced. Overnutrition can lead to cardiovascular and cerebrovascular diseases and diabetes. Therefore, we should pay attention to reasonable diet and balanced nutrition in the young and middle-aged period.
In terms of diet, staple food and non-staple food are matched; The staple food is rice, noodles and steamed bread for three meals a day. Non-staple food refers to foods other than rice and flour that can enhance nutrition, stimulate appetite and regulate body functions, including dishes, milk, fruits and some snack foods. Staple food and non-staple food have their own nutrients, such as vitamins, minerals and cellulose in non-staple food, which are far higher than staple food. The diversity of cooking methods and colors, smells and shapes can stimulate people's senses and increase their appetite. Coarse grains with flour and rice; Coarse grains refer to corn, sorghum, sweet potato, millet, buckwheat, soybean and other coarse grains. Flour and rice refer to polished rice and white flour. Generally speaking, the nutritional value and digestibility of flour and rice are better than those of coarse grains, but some nutrients of coarse grains are more than those of flour and rice. For example, the calcium content in millet and corn flour is twice that of polished rice, and the iron content is 3~4 times, which shows that the finer the grain processing, the more nutrients are lost. The combination of coarse grains and flour and rice can complement each other nutritionally, which is also helpful to improve the nutritional value of food. For example, adding 1/3 corn to food can increase the protein utilization rate of rice from 58% to 70%. Therefore, in order to meet the nutritional needs of people, especially the elderly, we should eat some coarse grains from time to time to adjust our appetite, thus increasing our appetite and improving the absorption of food nutrients. Vegetarian dishes mixed with meat dishes; Meat dishes, that is, livestock and poultry meat, milk, eggs, fish and other animal foods. Vegetarian food refers to vegetable, melon and other plant dishes. The nutritional components of meat dishes and vegetarian dishes are different. For example, animal proteins are mostly high-quality proteins with high nutritional value; Vegetarian dishes contain more phospholipids and calcium, and some also contain vitamin A and vitamin D that are lacking in vegetarian food. Vegetarian food can provide a lot of B vitamins and vitamin C for human body. Vegetable oil also contains more vitamins e, k and unsaturated fatty acids; The rich cellulose in vegetarian dishes can also keep the stool unobstructed. Therefore, the combination of meat and vegetarian can not only help to complement each other, but also make the nutrition needed by human body more comprehensive and reasonable, and also prevent the harm of a single diet (only eating meat or vegetarian food) to health.
All kinds of foods have different nutritional characteristics, and they must be reasonably matched to obtain comprehensive nutrition. Eat as many kinds of food as possible every day, so that the types of nutrients are as complete as possible. Because the more kinds of food, the less likely it is to have the problem of unbalanced nutrition, and the supply of various trace elements can also be guaranteed. You can't eat whatever you want. It is one-sided and unscientific to go its own way without restrictions on diet. People's appetite only expresses the body's demand for nutrition to a certain extent. Eating only by appetite and the old habit of "eating whatever you want" is easy to cause nutritional imbalance, and it is especially easy to suffer from "modern civilized diseases" such as cardiovascular and cerebrovascular diseases, diabetes and obesity. Food must be safe, hygienic, properly cooked and appetizing. Choose good quality grain, fruits, vegetables or fish. Stale or spoiled food is easy to be infected with germs, which is difficult to kill even if cooked at high temperature, and it will make people sick if eaten. In cooking, we should also add less sugar and salt, eat less animal fat and eat less fried and baked food. For healthy adults, as long as they pay attention to food diversification and not partial eclipse, they can meet their nutritional needs. As for developing children or frail old people, as long as there is no special disease, paying attention to the diversification of food selection and cooking methods on the basis of ensuring appetite can generally ensure good health and there is no need to supplement health food. The so-called good nutrition does not always mean eating big fish and meat, nor always eating delicacies, but refers to reasonable nutrition. Reasonable nutrition is to achieve a balance of seven nutrients, animal food and plant food, three meals a day.
Reasonable diet is not only a theoretical concept, but also a dietary practice model that should be pursued in real life. With the development of nutrition science, the connotation of reasonable diet is constantly enriched and developed.
Part of the material comes from the Internet.
Reference: [1] Dietary Guidelines for China Residents (20 16).
[2] Baidu Encyclopedia
Author: Wang Guobin
All rights reserved. Reprinting is strictly prohibited.