1, breakfast at 7 o'clock. In the morning, the sun rises slowly and the body gradually wakes up. By about 7 o'clock in the morning, the gastrointestinal tract has fully awakened and the digestive system has begun to operate. At this time, eating breakfast can effectively digest and absorb food nutrition. Full marks breakfast should include at least three kinds of food: cereal, such as noodles; Animal food, such as meat, eggs and dairy products. There are also vegetables and fruits rich in vitamin C, which can supplement dietary fiber. It would be more perfect if one or two nuts were added.
2. 12: 30 lunch. 12 after noon, the body needs energy most, and the growling of the stomach reminds everyone to have lunch. For many people, although the lunch time is short, they should chew slowly and avoid eating while working. A perfect lunch should follow three matching principles: first, match the thickness, eat some millet, whole wheat, oats and so on. Properly help prevent constipation; Second, lean collocation, in addition to dry food, it is best to drink some warm soup and porridge; Third, color matching, it is best to eat enough five colors, such as white rice flour, red tomatoes, meat, vegetables, yellow soybeans and carrots, black rice, black beans and black sesame seeds.
3. Dinner is 18: 30. Dinner should be arranged between 18 and 19. If you eat too late, you should go to bed early. Sleeping without digesting food will not only lead to poor sleep quality and increase the burden on gastrointestinal tract, but also easily lead to obesity and various chronic diseases. Dinner should be light, not fat. Eat more lean meat and eggs with short muscle fibers and easy digestion, and eat less fat. Dinner should also ensure the diversity of food, eat more vegetables and coarse grains, which will help to intake more dietary fiber and increase gastrointestinal motility; It is also important to control food intake. Proper exercise for half an hour after meals can avoid fat accumulation.
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Allusions to three meals a day
Before Qin and Han Dynasties, people only ate two meals a day. Because agriculture is underdeveloped and food is limited, even two meals should be treated as people. Mozi Miscellaneous Harvest says that soldiers have two meals a day, and their food intake is divided into five categories. The first meal is called "Chao Shi" or "Li" and is eaten when the sun reaches the southeast (corner). The second meal is called "Nian" or "Shi" and is eaten around 4 pm. For the time of eating, the ancients said that "food is irregular" (The Analects of Confucius). Eating when you shouldn't eat is considered as a polite behavior or a special reward. For example, Records of Historical Records of Xiang Yu records that Xiang Yu heard that Liu Bang wanted Wang Guanzhong, and in a rage, he ordered "rewarding soldiers every day" to boost morale.
After the Han Dynasty, two meals a day gradually became three or four meals. And the three meals are divided into breakfast, lunch and dinner. Breakfast, called cooler in Han dynasty, refers to snacks used after getting up and washing in the morning. In the Tang dynasty, cold weapons began to have the name of heart. "Notes on Neng Gai Zhai" said: "The secular case takes morning food as a snack, which has been said since the Tang Dynasty." Up to now, breakfast is still called breakfast in many areas of our country. Lunch was once called "lunch" or "bento" by the ancients.